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209 Cards in this Set
- Front
- Back
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Understand the concept of nutrient density and state how it can be used to determine the healthfulness of foods |
Nutrient density is foods rich in nutrients relative to their energy content (calories)-lower calories, higher nutrients- nutrient dense. (Usually whole foods) |
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Identify the 6 classes of nutrients |
1. Water 2. Carbohydrates 3. Fat 4. Porteins 5. Vitamens 6. Minerals |
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Recall the energy yield (kcal/gram) for carbohydrates, proteins, fat, and alcohol |
Carbohydrates/proteins- 4 calories per gram Fat- 9 calories per gram Alcohol- 7 calories per gram |
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State the characteristics of a nutritious diet and give an example of each |
1. Adequacy 2. Balance 3. Calorie control 4. Moderation 5. Variety |
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Compare and contrast whole, processed, enriched/fortified, and functional foods and give and example of each |
Whole foods- Known to form the basis of a nutritional diet (milk, milk products, meat, fish, poultry, fruits, veggies, grains) Enriched/fortified foods- Foods to which nutrients have been added (cereals, salts) Processed foods- foods subjected to any process such as milling, alteration of texture, addition of additives or cooking (bacon, granola bars, ramon noodles) Functional foods- whole or modified foods that contain bioactive food components believed to provide health benefits, such as reduced disease risks (oats, omega-3 enriched eggs) |
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Recognize cues w/in nutrition information that could be misleading in advertising and media. |
Things like "lowers blood cholesterol" or other similar "findings". Or things that are said to be fat-free, sugar-free, or things that may "help you lose weight. |
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Identify credible sources and credentials of experts in the field of nutrition who provide reliable nutrition information |
People like Dr. Oz are not credible, or celebrities. People who are credible are scientists who get other scientific peers to evaluate their work, and it is replicated many times. Also if there is a journal on it. |
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Define Whole foods and give an example |
Milk and milk products; meats and similar foods such as fish and poultry; vegetables, including dried peas and beans; fruits; and grains. These foods are generally considered to form the basis of a nutritious diet: basic foods |
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Define processed foods |
Foods subjected to any process, such as milling, alteration of texture, addition of additives, cooking, or others. Depending on the starting material and the process, a processed food may or may not be nutritious. |
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Define essential nutrients |
the nutrients the body cannot make for itself from other raw materials; the nutrients that must be obtained from food to prevent deficiencies |
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Define energy- yielding nutrients |
the nutrients that the body can use for energy-carbohydrates, fat, and protein. These may also supply building blocks for body structures |
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Define organic nutrients |
carbon containing. Include only those made my living things and do not include compounds such as carbon dioxide, diamond, and a few carbon salts (carbs, fats, vitamins, proteins) |
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Define inorganic nutrients |
nutrients not containing carbon (water and minerals) |
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Define calorie |
units of energy. The amount of heat energy needed to raise the temperature of a kilogram of water 1 degree celsius. |
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Define registered dietitian |
The food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living |
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Identify the steps of a scientific method- make sure you are able to recall the order |
1. Observation an question 2. Hypothesis and prediction 3. Experiment 4. Result and interpretations 5. Theory |
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Define case study |
-studies of individuals-does not establish cause and effect |
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define epidemiological studies and give examples |
studies of populations- "analytical studies" examples-case-control, cross-sectional, and cohort |
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define migration studies |
studies that follow populations who move from one food environment to another (whole diet patterns) |
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define case-control studies |
identifying cases (those w/ disease/condition) and comparing to controls (those w/out disease/condition) |
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define cross-sectional studies |
measuring disease/condition at one time point b/t 2 or more groups |
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define cohort studies |
following heathy population to see how many develop disease/condition |
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Examples of experimental studies |
interventions (controlled/clinical trial) and laboratory studies |
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define intervention studies |
researchers actively intervene in 1 group of the population (experimental group) and compare to a group that does not receive the intervention (control group |
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define and systematic review and meta-analysis |
-a synthesis of critically evaluated research studies about a specific health problem or topic -usually includes interventional studies, but can also include some epidemiological studies -used to create recommendations |
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define laboratory studies |
studies performed under tightly controlled situations; often involve animals or tissue |
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define case series |
more than one individual in a study |
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List the health properties of garlic, and which components are responsible for its health benefits and odor |
-enhance absorption of iron and zinc bound up by phytate in whole grains -contains sulfur compounds that are released when garlic is crushed or cut- responsible for odor -anti-microbial, anti-fungal, and anti-thrombic- responsible for blood clots -rich in calcium, phosphorus, iron, thiamin and vitamin C |
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State the reasons for the obesity epidemic, and according to Dr. Alaimo, a better way to characterize it |
1. technological advances making life easier, and us lazier 2. rise in high fat diets 3. lack of appropriate physical exercise 4. Increasing number of fast food chains 5. Comfort eating 6. Lack of basic understanding about nutrition 7. Medical and genetic factors 8. Rise in high sugar diets |
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How are the DRI's established |
1.How much of a specific nutrient various healthy individuals need 2.Review scientific studies 3. one type of study=balanced studies |
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Define DRI |
A set of 4 lists of values for measuring the nutrient intakes of healthy people in the US and Canada
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Define EAR |
The average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group -form upon which the RDA values are set |
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Define RDA |
Nutrient intake goals for individuals; the average daily intake level that meets the needs of nearly all (97-98%) healthy people in a particular life stage and gender group |
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Define AI |
Nutrient intake goals for individuals; the recommended average nutrient intake level based on intakes of healthy people(observed or experimentally derived) in a particular life stage and gender group and assumed to be adequate. |
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Define UL |
The highest average daily nutrient intake level that is likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage and gender group |
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Define DV |
Nutrient standards that are printed on food labels and on grocery store and restaurant signs. Based on nutrient and energy recommendations fora genera 2,000 calorie diet- they allow customers to compare foods w/ regard to nutrient and calorie contents |
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Define AMDR |
Values for carbohydrates, fat, and protein excessed as percentages of total daily caloric intake; ranges of intake set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while minimizing the risks of chronic diseases |
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Identify which foods the DRAFT 2015 Dietary Guidelines classify as healthy dietary pattern as being HIGHER in and which foods a healthy dietary pattern is LOWER in |
HIGHER in plant-based foods, such as veggies, fruits, whole grains, legumes, buts and seeds LOWER in calories and animal-based foods is more health-promoting |
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Which foods do the DRAFT 2015 Dietary Guidelines state is associated w/ less environmental impact than the current US diet? |
animal-based foods |
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List the 5 over-reaching guidelines in the FINAL 2015 Dietary Guidelines |
1. follow a healthy eating pattern across a lifespan 2. focus on variety, nutrient density, and amount 3. limit calories from added sugars and saturated fats and reduce sodium intake 4. shift to healthier food and beverage choices while considering cultural and personal preferences 5. support healthy eating patterns for all |
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List what every packaged food must contain |
1. the common or usual name of the product 2. the name and address of the manufacturer, packer, or distributer 3. the net contents in terms of weight, measure, or count 3. the nutrient content of the product- NUTRIENT FACTS panel 4. the ingredients, in descending order of predominance by weight |
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State reasons why green leafy green veggies are "green superstars" and and list some examples |
-high in fiber, anti-oxidants, anti-inflammatory, phytochemicals- ANTI-cancer, protect DNA from damage, detoxifying, high nutrient density Examples: brussels sprouts, kale, cauliflower, broccoli - |
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Define balace study |
A laboratory study in which a person is fed a controlled diet and the intake and excretion os a nutrient is measured. |
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Define heath claim-regulated by the FDA |
A statement concerning links b/t nutrients or food constituents and disease |
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Define nutrient claim- regulated by the FDA |
a statement concerning a products nutrient value |
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Define structure function claim-not regulated by the FDA |
A legal but largely un-regulated claim permitted on labels of foods and dietary supplements , often mistaken by customers for a regulated health claim |
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Define nutrition facts label |
On a food label, the panel of nutrition info required to appear on almost every packaged food |
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Define phytochemical |
biologically active compounds of plants believed to confer resistance to disease to the eater |
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Define double blind experiment- |
A testing procedure, designed to eliminate biased results, in which the identity of those receiving a test treatment is concealed from both administrators and subjects until after the study is completed. |
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fortified vs. enriched |
fortified- the addition of vitamins/minerals and other nutrients to a food that originally were not in the food enriched- adding back nutrients to a food that were lost during processing |
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Define placebo |
a sham experiment often used in scientific studies: an inert harmless medication |
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Define randomized controlled trial |
A study in which people are allocated at random(by chance alone) to receive one of several clinical interventions. One of these interventions is the standard of comparison or control. The control may be a standard practice, a placebo ("sugar pill"), or no intervention at all. |
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Define control gorup |
A group of individuals who are similar in all possible respects to the group being treated in an experiment but who received a sham experiment instead of the real one |
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Define correlation |
the simultaneous change of 2 factors, such as the increase of weight w/ the increase of height (negative, positive, or none) |
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Define experimental group |
the people or animals participating in an experiment who receive the treatment under investigation |
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Define hypothesis |
a supposition or proposed explanation made on the basis of limited evidence as a starting point for further investigation. |
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List the order of the components of the digestive tracts |
1. mouth 2. throat 3. esophagus 4. stomach 5. small intestine 6.large intestine 6.rectum 7. anus |
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what is the action of the mouth |
chews and mixes food w/ saliva |
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what is the action of the esophagus |
passes food to stomach |
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what is the action of the stomach |
adds acid, enzymes, and fluids. Churns, mixes, and grinds food to a liquid mass |
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what is the action of the small intestine |
secretes enzymes that digest carbs, fat, and protein. cell lining intestine absorb nutrients into blood and lymph |
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what is the action of the large intestine |
reabsorbs water and minerals. passes waste, and some water to rectum |
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what is the action of the rectum |
stores waste prior to elimination |
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what is the action of the anus |
holds rectum closed, opens to allow elimination |
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mechanical digestion |
mastication - chews food into smaller pieces -occurs in mouth and stomach |
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chemical digestion |
acid and enzymes break down food further -the breaking down of the food through chemical compounds, making it possible for body to absorb nutrients -occur in mouth, stomach, and small intestines |
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recall the basics of digestion and absorption for carbs, proteins, fats, and water |
CARBS:are digested first in the mouth where a salivary enzyme initiates digestion. Then acids in the stomach start to break these carbs down. The pancreas then secretes a starch-digesting enzyme into the small intestine where everything is broken down to simple sugars. Undigested carbohydrates reach the large intestine and broken down by intestinal bacteriaPROTEIN:is crushed in the mouth then stomach acid works to uncoil protein strands and activate the stomach's protein strands into smaller fragments. Enzymes of the small intestine and pancreas split protein fragments into smaller fragments called amino acids which are then absorbed.The large intestine then carries undigested protein residue out of the body. Normally almost all food protein is digested and absorbed.FAT: is digested first by an enzyme from the tongue that accomplishes some digestion especially milk fats. Only a small amount of fat is digested in the stomach. The liver then secretes bile and emulsifies the fat in the small intestine. This gets the fat ready for enzyme actions which break it down to fatty acids and then are absorbed. Some fatty acids escape absorption and are excreted.WATER:s contained in the watery enzyme containing saliva. The stomach donates acidic watery enzyme containing gastric juice. The liver donates a watery juice containing bile. The pancreas and small intestine add watery, enzyme containing juices; pancreatic juice is also alkaline. The large intestine reabsorbs water and some minerals. |
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describe saliva and its organ and role |
organ-mouth role- Begins starch digestion,lubrication, aids withswallowing |
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describe mucus and its organ and role |
organ-Mouth, stomach, smallintestine, large intestine role- Protects lining of the GItract, lubrication |
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describe enzymes and its organ and role |
organ- Mouth, stomach, smallintestine, pancreas role- Break down carbs, fats and protein so body canabsorb them |
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describe hydrochloric acid and its organ and role |
organ-stomach role- Unwinds protein chainsso enzymes can act, kills microorganisms, stopscarb digestion |
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describe bile and its organ and role |
organ-Liver (stored ingallbladder) role-Emulsifies fat, necessaryfor fat digestion |
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describe bicarbonate and its organ and role |
organ-Pancreas, small intestine role-Neutralizes stomach acidin small intestine |
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describe hormones and its organ and role |
organ-Stomach, small intestine,pancreas role-Regulates digestion andabsorption |
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recall how nutrients are transported in the body and state the 3 requirements of healthy cardiovascular and lymph circulation systems |
Nutrients collected from the digestive system sooner or later all move through a vast network of capillaries that weave among the liver cells. The body's energy stores are of two principle kinds: glycogen in muscle and liver cells (in limited quantities) and fat in fat cells (in potentially large quantities). Other tissues store other nutrients.3 requirements of healthy cardio and lymph system:energy, oxygen, nutrients |
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Describe the process of regulation of huger by the brain |
To signal hunger, the physiological need for food, the digestive tract sends messages to the hypothalamus by way of hormones and nerves. The brain's cortex perceives these hunger pains. |
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identify the 2 organ involved in storage of carbs and the type of tissue that stores fat w/in the body |
carbs- liver and muscles fat-fat calls(adipose tissue |
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identify the 3 organs and general processes involved in excretion of waste |
Carbon dioxide waste from the cells travels in the blood to the LUNGS, where it is exchanged for oxygen. Other wastes are pulled out of the bloodstream by the liver. The LIVER processes these wastes and either tosses them out in the digestive tract or prepares them for disposal to be sent to the KIDNEYS for disposal in the urine. SKIN maintains body temp. through excretion of water and salts |
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Fight or flight reaction |
the body's instinct hormone and nerve-mediated reaction to danger |
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list the steps of the fight or flight response |
-nerves release neurotransmitters -glands release the hormones; epinephrine and norepinephrine -every organ of the body responds and metabolism speeds up -liver releases glucose from stores -fat cells release fat (heart races, pupils widen, muscles tense, digestion shuts down, breathing quickens, blood pressure rises) |
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identify the difference b/t inflammation and chronic inflammation |
-inflammation is the normal, healthy response of the immune system to cell injury -chronic inflammation is associated w/ disease development and being overweight |
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list examples of prebiotics and probiotics |
pre- inulin and oligofructose, galactose, fructooligosaccharides synthetically produced from sucrose, pectin, mil oligosaccharides, and resistant starch pro-living microbes that have the potential to confer a beneficial health effect, living microbes themselves, some yogurts, fermented foods(sauerkraut, kimchi), and human milk |
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Describe the cause and treatment for constipation |
Some causes: Not enough fiber in diet Ignoring normal urges to defecate Slow down of peristalsis, stress Use of antacids, calcium and iron supplementsTreatment: Increase whole plant foods (dietary fiber) Increase consumption of water and fluids |
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describe the cause and treatment of diverticulosis/itis |
Cause: Low whole plant food (fiber) diet Treatment: high fiber diet, medicaltreatment if severe |
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describe the cause and treatment of diarrhea |
Causes: intestinal infection – rotavirus, bacteria or parasites Food intolerances, medications, substances that are not easily absorbed Intestinal tract secretes fluid instead of absorbing it Toxins damage intestinal cells Treatment: Prevent dehydration -- increased fluid intake (water with some electrolytesand glucose) Homemade recipe – 1 quart water, 2 TBS sugar, ½ tsp salt Reduce intake of poorly absorbed substance (if that was the cause) |
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describe the cause and treatment of heartburn and GERD |
cause- Other symptoms: hoarseness, troubleswallowing, coughing, gagging, nausea Can lead to anemia, bleeding, and cancer Treatment: Smaller meals Avoid offending foods such as fatty meals Stop smoking, limit alcohol intake Do not lie down after eating Avoid heavy use of antacids – stomachneeds acid to digest food and killmicroorganisms |
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describe the cause and treatment of IBS |
Cause- unknown, stress and diet may play a role Fructose, HFCS, sugar alcohols, gas-forming foods, soy, wheat, fatty foods Symptoms can be mild or severe Irregular bowel function (diarrhea/constipation), abdominal pain, bloating Believed causes for symptoms: abnormal GI tract motility, lower pain threshold for bloating Treatment- Work with a doctor and dietitian to identify problem foods and plan a diet to minimize symptoms. |
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describe the cause and treatment for ulcers |
Causes: Bacteria: Helicobacter pylori weakens mucus coating Heavy use of aspirin/ibuprofen reduces production of mucus Treatment: Avoid foods that cause discomfort Relaxation Antibiotics if caused by bacteria |
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describe the causes and treatment of ulcerative colitis |
-Inflammation in the large intestine |
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describe the causes and symptoms of crohn's disease |
Inflammation of entire GI tract Usually last part of colon Swelling, scar tissue formation narrowing of GI tract Cellular damage nutritional deficiencies due to poor absorption Anemia, osteoporosis, protein-calorie malnutrition Need careful nutritional monitoring Treatment: Work with doctor on diet, immune-suppressive drugs, antibiotics, surgery to remove da |
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trace what happens when alcohol enters the body including the time it takes for alcohol to reach the brain |
-Alcohol diffuses through the stomach wall andcirculates in the blood (absorbed more quicklythan it is metabolized) (only a tiny bitmetabolized in stomach) -80% of alcohol is metabolized in the liver byAlcohol Dehydrogenase, an enzyme -10% of alcohol is metabolized by Microsomalethanol oxidizing system (MEOS) in the cells -Remaining 10% is excreted in breath and urine If more alcohol than liver enzymes can handle,alcohol continues to circulate through the body -Takes body on average 1.5 hours to metabolize one drink. -alcohol reaches the brain w/in a minute |
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compare and contrast the effect of gender, body size, and food consumption on alcohol consumption |
gender- females get drunk faster than males body size-lighter people get drunk faster then heavier people food consumption- less food consumption-more drunk more quickly |
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Describe what counts as one alcoholic drink |
-delivers a little over 1/2 ounce of pure ethanol Ex: -5oz. of wine -1 1/2 oz. liquor (80 proof) -12 oz. beer |
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identify signs and symptoms of alcohol poisoning |
Confusion Vomiting Seizures Slow breathing Pale skin Passing out/Unconsciousness |
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understand the concept of immune and the cells involved in the immune system |
-resistant to a particular infection or toxin owing to the presence of specific antibodies or sensitized white blood cells -cells-phagocytes, lymphocytes, (t-cells, b-cells) |
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identify primary and secondary lymphoid organs |
primary- -Thymus- increases insize from fetal stage topuberty and thandecreases -Bone marrow secondary- -where adaptiveimmune responses are initiated andlymphocytes are maintained -Spleen, lymph nodesand some in the tonsils,appendix, the gut, etc |
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understand the concept of innate and adaptive immunity |
innate- (non-specific immunity / natural immunity) adaptive- (acquired immunity / specific immunity) |
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discuss the health benefits of fermented foods and give examples |
Fermented foods are foods that have been through a process of lacto-fermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. ex- kimchi, sauerkraut, kombucha |
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circulatory and lymphatic sydtem |
circulatory: system that circulates blood ad lymph through the body, consisting of the heart, blood vessels, blood lymph, and the lymphatic vessels and glandlymphatic: network of vessels through which lymph drains from the tissues into the blood |
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hormonal system |
Glands secrete hormones that act as messengers to help regulate body processes |
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nervous system |
This joins the hormonal system to regulate body processes through communication among all the organs. Together, the hormonal and this system respond to the need for food, govern the act of eating, regulate digestion, and call for the stress response |
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immune system |
This enables the body to resist diseases |
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digestive system |
The body system composed of organs that break down complex food particles into smaller, absorbable products. |
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excretory system |
The kidneys adjust the blood's composition in response to the body's needs, disposing of everyday wastes and helping remove toxins. |
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storage systems |
These systems store and release nutrients to meet the cell's needs between meals. Among the major sites are the liver and muscles, which store carbohydrate, and the fat cells, which store fat and other fat-related substances |
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chewing |
crush and grind food with teeth |
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peristalsis |
one way, rhythmic, longitudinal muscles |
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segmentation |
two way, mixing, circulator muscles |
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mass movement |
large intestine, short duration movement, 3-4 times/day |
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stomach muscles |
crisscrossed layers create churning and mixing motions |
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sphincters/valves |
b/t components of digestive tract, regulate flow of chyme, powerful squirts |
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prebiotic |
a substance that may not be digestible by the host, such as fiber, but that serves as food for probiotic bacteria and thus promotes their growth |
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probiotic |
a live microorganism which, when administered in adequate amounts, alters the bacterial colonies of the body in ways believed to confer a health benefit on the host |
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cell |
the smallest units in which independent life can exist |
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mitochondria |
where respiration takes place and energy is produced |
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nucleus |
DNA occurs in the nucleus w.in strands of chromatin |
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nuclear membrane |
is the phospholipid bilayer membrane which surrounds the genetic material and nucleolus in eukaryotic cells. The nuclear membrane consists of two lipid bilayers—the inner nuclear membrane, and the outer nuclear membrane. |
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cell membrane |
the semipermeable membrane surrounding the cytoplasm of a cell-encloses each cells contents |
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ribosome |
sites where proteins are synthesized |
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cytoplasm |
gel-like fluid inside the cell |
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tissue |
system of cells working together to perform specialized tasks. ex: muscles, nerves, blood, and bone |
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organ |
discrete structural units made of tissue that perform specific jobs.ex: heart, liver, and brain |
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enzyme |
any of a great number of working proteins that speed up a specific chemical reaction, such as breaking the bonds of a nutrient without undergoing change themselves. |
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blood |
fluid of the cardiovascular system; composed of water, red, and white blood cells, other formed particles, nutrients, oxygen, and other constituents |
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lymph |
fluid that moves from the bloodstream into tissue spaces and then travels in its own vessels, which eventually drain black into the bloodstream |
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red blood cell |
Hemoglobin is the protein inside red blood cells that carries oxygen. Red blood cellsalso remove carbon dioxide from your body, transporting it to the lungs for you to exhale |
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artery |
blood vessels that carry blood containing fresh oxygen supplies from the heart to the tissues |
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vein |
blood vessels that carry blood, with the carbon dioxide it has collected, from the tissues back to the heart |
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plasma |
the cell-free fluid part of blood and lymph |
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horomone |
chemicals that are secreted by glands into the blood in response to conditions in the body that require regulation . These chemicals serve as messengers, acting on other organs to maintain constant conditions. |
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insulin |
a hormone from the pancreas that helps glucose enter cells from the blood |
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glucagon |
a hormone from the pancreas that stimulates the liver to release glucose into the bloodstream |
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adipose |
fat cells |
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glycogen |
a storage form of glucose in animals and human beings |
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pancreas |
an organ with two main functions. One is an endocrine function- the making of hormones such as insulin, which it releases directly into the blood. The other is an exocrine function- the making of digestive enzymes, which it releases through a duct into the small intestine to assist in digestion. |
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gallbladder |
where bile is stored before released into the small intestine |
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bile duct |
long tube-like structures that carry bile |
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basic tastes |
sour, sweet, bitter, salty, unami (savory) |
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digestive tract |
flexible, muscular tube that digests food and absorbs nutrients and non-nutrients |
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kidneys |
a pair of organs that filter wastes from the blood, make urine, and releases it to the bladder for excretion from the body |
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bile |
a cholesterol containing digestive fluid made by the liver, stored in the gallbladder, and released into the small intestine when needed. It emulsifies fats and oils to ready them for enzymatic digestion |
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gastric juices |
the digestive secretion of the stomach |
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mucus |
a slippery coating of the digestive tract lining that protects the cells from exposure to digestive juices |
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saliva |
contains enzymes that begin breakdown process of carbohydrates |
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chyme |
the fluid resulting from the actions of the stomach upon a meal |
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bolus |
clot that breaks free and travels |
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villi |
fingerlike projections of the sheets of cells lining the intestinal tract. It makes the surface area much greater than it would otherwise be |
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microbiota |
the microorganisms of a particular site, habitat, or geological period. |
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moderate drinking |
people who do not drink excessively and do not act inappropriately because of alcohol |
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binge drinking |
people who drink four or more drinks in a short period |
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fibrosis |
an intermediate stage of alcoholic liver deterioration; liver cells lose their function and assume the characteristics of connective tissue cells |
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cirrhosis |
advanced liver disease; often associated with alcoholism; liver cells have died and have permanently lost their function |
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fetal alcohol syndrome |
the cluster of symptoms including brain damage, growth retardation, mental retardation, and facial abnormalities seen in an infant whose mother consumed alcohol during pregnancy |
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3 simple sugars |
fructose, glucose, and galactose (monosaccharides) |
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3 disaccharides |
sucrose(fructose-glucose), maltose(glucose-glucose), lactose(glucose-galactose) |
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glycogen |
a highly branched polysaccharide that is made and stored by liver and muscle tissues of human beings and animals as a storage form of glucose food source-not a significant food source of carbohydrates |
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amylose |
Amylose is a type of polymer found in starch. It is a linear chain composed of hundreds to thousands of glucose molecules. It is a water-soluble substance and makes up 20-25% of starch. food source-starch (starchy vegetables,grains or their flours, such as french fries, baked potatoes, breads, pasta, rice, cookies and cakes, are all high in starches.) |
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amylopectin |
is a soluble polysaccharide and highly branched polymer of glucose found in plants. It is one of the two components of starch, the other being amylose food source-starch (starchy vegetables,grains or their flours, such as french fries, baked potatoes, breads, pasta, rice, cookies and cakes, are all high in starches.) |
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oligosaccharides |
3-10 monosaccharide units linked together food course-legumes, whole wheat, and some vegetables, present in human breast milk |
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fiber |
the indigestible parts of plant foods, largely non-starch polysaccharides that are not digested by human digestive enzymes, although some are digested by resident bacteria of the colon |
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4 types of carbs & identify and define the two types of food sources, explain how fiber differs from other carbohydrates, and describe how fiber contributes to health. |
1: Sugar: made through process of photosynthesis; two forms are monosaccharides (glucose, fructose, galactose) and disaccharides. Found in table sugar, fruits, honey. 2: Starch: a plant polysaccharide composed of glucose. Plant's storage form of glucose. Unbranched and branched forms. Found in grains and potatoes. Long chains. 3: Glycogen: storage form of glucose in animals. Not a significant food source of carbohydrate. 4: Fiber: indigestible parts of plant foods - usually non-starch polysaccharides. Some is susceptible to fermentation by bacteria in the colon, otherwise human enzymes cannot break the chemical bonds of fiber. |
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Identify and define the two types of fiber, explain how fiber differs from other carbohydrates, and describe how fiber contributes to health. |
Soluble fibers: dissolve in water, form viscous gels, and are easily fermented by colonic bacteria. Help control blood cholesterol. Modulate blood glucose concentrations. Insoluble fibers: do not dissolve in water, form structural parts of plants, and are less readily fermented by colonic bacteria. |
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Describe the process of digestion of simple sugars, starch, and fiber and absorption of glucose and fructose |
Simple sugars: absorbed directly into bloodstream Fiber: fibers are broken down to waste products, mainly the fat fragments that large intestine absorbs Starch: a plant polysaccharide composed of glucose. After cooking, starch is highly digestible by human beings, raw starch often resists digestion. Chemical digestion begins with salivary enzymes in the mouth, then continues in the stomach. The pancreas produces a starch-digesting enzyme, which completes starch digestion in the small intestine. Starches are broken into simple sugars and then absorbed. glucose- active transport that requires energy fructose-facilitated diffusion, no energy needed |
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Be able to state the daily value for fiber as defined by the Dietary Guidelines, and the WHO and AHA recommendation for refined sugars. |
-reduce intake of calories from added sugars. limit consumption of foods and beverages that contain added sugars WHO- 0-10% of calories from refined (added sugars) AHA- reduce consumption of added sugars to 6 teaspoons/day for women and 9 teaspoons/day for men |
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Explain how hormones control blood glucose concentrations during both fasting and feasting. |
Monitored by pancreas; if b.g.c falls low, pancreas release glycogen -- which increase b.g.c. in liver convert glycogen -->glucose Insulin -- stimulates glucose storage as glycogenGlucagon -- helps release glucose Epinephrine -- breaks down liver glycogen as defense mechanism |
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Compare and contrast the differences between Type 1 and Type 2 diabetes including: causes, symptoms and treatment. |
Type 1: Juvenile Onset; child's immune system attacks the cells of the pancreas's that synthesize insole (beta cells). Pancreas stops secreted insulin. Treatment: regular insulin injection matching food intake Type 2: Adult onset: Pancreas produces insulin but body cells resist. Pancreas may eventually stop producing insulin. To prevent this live a healthy lifestyle, exercise, follow dietary guidelines, don't smoke. Treatments include physical activities, insulin shots, eating health |
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Describe the relationship between different types of carbohydrates - whole grains, refined grains, and sugars (sugar, high fructose corn sweetener) and cardiovascular disease, obesity, dental cares, and diabetes. |
We need to eat more whole grains and less in refined grains including refined sugars. Anything whole is better (including sugar). Refined foods has a correlation with cardiovascular disease, obesity, poor dental care, and even diabetes. |
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compare and contrast the nutrient differences b/t whole grains and refined grains and the components of the grain included in each type of food |
Refined/fortified: addition of nutrients to refined foods (to not get people sick) Whole: milled grain including bran, endosperm, and germ. |
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describe differences b/t wheat grown today and wheat grown before the 1960's |
-First of all, it is processed differently. New techniques in grain processing in the late 19th century made it possible to create massive amounts of refined wheat for a low cost.We are now able to separate the nutritious components of the grain (the bran and germ) away from the endosperm, where most of the starchy carbs are contained. -This led to an obvious reduction in nutrient density and gave refined wheat the ability to spike blood sugar very fast.But we also used to prepare our grains differently. They were soaked, sprouted, fermented and bread was baked using slow rise yeast. Sprouting and fermenting grains leads to many beneficial effects. It increases the amino acid lysine, reduces anti-nutrients (like phytic acid and lectins), disables enzyme inhibitors and makes nutrients more accessible (1, 2, 3, 4, 5).Today, the flour is bleached and the bread is baked with quick rise yeast. The grains certainly aren’t soaked, sprouted or fermented. |
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identify the causes, sighs and symptoms of celiac disease |
cause- poor absorption of nutrients (malabsorption)secondary nutrient deficiency Long-term -increased GI cancer risk -No classic signs -Bloating, abdominal pain, diarrhea -Less noticeable symptoms - Anemia, joint pain, stomach pain, irritability,dental or bone disorders, weight loss, stuntedgrowth in kids - Can imitate symptoms of other -conditions such as irritable bowel -Dermatitis herpetiformis - Silent Celiac Disease -No symptoms, still damage |
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Simple Carbohydrates (simple sugar) |
consists of one or two monomers foundation in food such as fruits milk, and vegetables two sugars can be linked to make a disaccharide Example: glucose |
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monosacharride |
Glucose (corn syrup), fructose (fruit sugar made by rearranging the atoms in glucose molecule), galactose (milk sugar) |
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disaccharide |
Maltose: malt sugar has two glucose units; appears wherever starch is being broke down ~ germinating seeds & arises during the digestion of starch in the human bodySurcorse: table sugar: little amount of chemical transform. Made up from dehydrating mashed up beets or sugar caneLactose: milk sugar is linked to galactose |
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polysaccharide |
Starch: storage from plants into energy, unbranched: long strands of glucose branched: different chains of branches Glycogen: animal form of storage & energy, strands of glucose bonded together that are branched because the animals want to fit as much glucose into the smallest place possibleFiber: only found in plants, cannot break down the bonds of fiber (glucose), indigestible polysaccharides ~ gels, seeds, stems, weeds |
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glucose |
corn syrup |
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fructose |
Fruit Sugar made by rearranging the atoms in glucose molecule (chemically changed); cheaper |
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sucrose |
Table sugar: little amount of chemical transform. Made up from dehydrating mashed up beets and sugar cane. |
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maltose |
Malt sugar has two glucose units; appears wherever starch is being broken down ~ germinating seeds & arises during the digestion of starch in the human body |
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lactose |
milk sugar |
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starch |
Storage from plants into energy, unbranched: long strands, branched: different chains of branches, our body can break down the bonds in starch |
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types of fiber |
Soluble: dissolve in water, often impart gummy or gel-like characteristics to foods. Indigestible by humans enzymes but may be broken down to absorbable products by bacteria. Insoluble: Tough, fibrous structures of fruits, vegetables & grains; indigestible food components that don't dissolve in water. |
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ketosis |
The abnormal collection of ketones in the blood as a result of excessive breakdowns of fats (when you haven't been eating and are lacking glucose) |
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ketosis in pregnancy |
Very dangerous because you are lacking glucose. Not only do you need glucose but your baby needs glucose too. |
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refined |
Has germ, endosperm, and bran removed |
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enriched |
Add back the nutrients that were lost during processing the grain. |
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whole grain |
Using everything about the grain: nothing is lost |
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3 parts of grains |
Bran: the protective fibrous coating around a grain small Germ: the nutrient rich inner part of a grain smallest Endosperm: the bulk of the edible part of the grain, the starchy part largest |
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high fructose corn syrup |
55% fructose/ 45% glucose cheaper than sucrose, does not form crystals, almost the same as sucrose or honey, healthwise prob about the same |
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glucagon |
Causes cells to release stored food into the blood |
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insulin |
Hormone secreted by the pancreas. |
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lactose intolerance |
-Decreased function of lactase enzyme of brush border. - Presents as abdominal distension and diarrhea after milk. -Can be congenital (autosomal recessive) or acquired -Temporary after small bowel infection |
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glycemic index/load |
-Index: rates potential of foods to raise blood glucose levels. -Load: amount of carbs in food you eat multiplied by the index of that food. |
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gluten |
is a mixture of proteins found in wheat and related grains, including barley, rye, oat (depending on cultivar and processing), and all their species and hybrids (such as spelt, kamut, and triticale). |
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celiac disease |
a disorder characterized by intestinal inflammation on exposure to the dietary protein gluten |
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discuss the reason why a moderate intake of lipids is an essential part of a healthy diet |
-Fat is body's chief storage form for the energy from food eaten in excess of need -Storage of fat is valuable survival mechanism -Adipose secretes hormones that help to regulate appetites & influence other body functions in ways critical to good health |
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compare the 3 types of lipids |
1. triglycerides- Long term energy storage 2. sterols-Act as signals between cells 3. phospholipids-Comprise cell membrane |
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name the 2 essential fatty acids and explain why they are essential |
Linoleic Acid: Omega 3 and Alpha-Linoleic: Omega 6 -body cannot make them so they must be obtained from the diet |
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Describe the process of digestion and absorption of triglycerides, and small and large chain fatty acids. |
1. Mouth: the enzymes of saliva ~ help digest milk fat 2. Stomach: fat separates from watery components & floats as a layer on top ~ little fat digestion occurs 3. Small intense: fat enters the gallbladder secretes bile. Bile has an affinity for both fat and water. Bile's emulsifying action converts large fat globules into small droplets that repel each other. 4. Digestive tract: After emulsification, the enzymes have easy access to the fat droplets |
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Describe the lipid transportation and differences in the lipoproteins in the blood. |
HDL filled with protein Half protein, accounting for their high density Starts empty → fills itself in time Pick up cholesterol from arteries → clean outWant HDL ↑ HDL = "good" cholesterol Chylomicron = "bus" Contain little protein & so much triglyceride that they are lowest in density Good Cholesterol vs. Bad Cholesterol LDL = bad b/c filled with cholesterol & tends to get stuck in our arteries HDL = good b/c it picks up cholesterol from our arteries and returns it to the liver |
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Compare/contrast the physical properties of saturated, polyunsaturated, monounsaturated, and trans fatty acids fats |
Saturated -- Triglycerides in which most or all of the fatty acids are saturated Monounsaturated -- Triglycerides in which most of the fatty acids have one point of unsaturationPolyunsaturated -- Triglycerides in which most of the fatty acids have two or more points of unsaturation Trans fats -- Fats that contain any number of unusual fatty acids formed during processing. |
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identify common food sources of cholesterol, saturated, monounsaturated, polyunsaturated, trans, and omega-3 fatty acids |
Cholesterol-eggs, beef, poultry, milk and cheese Saturated Fat-cheese, beef, milk, oil Monounsaturated Fat-olive oil, peanut oil, canola oil, avocados Polyunsaturated Fat-vegetable oils (safflower, sesame, corn, soy,sunflower), nuts and seeds, fatty fish Trans Fat-fast food, chips, cookies, crackers, cake products, breads, stick margarine, commercial fried chicken and fish products, other commercially prepared foods. Omega 3 Fatty Acids-oils(canola, soybean, flaxseed, walnut, margarine made from oil), nuts and seeds (flaxseeds, walnuts, soybeans), vegetables(soybeans) |
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state the definition and cause of atherosclerosis. |
definition- Atherosclerosis is a disease in which plaque builds up inside your arteries. cause-It's caused by high blood pressure, smoking, or high cholesterol. |
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make sure you know and describe the process of forming plaque |
finish! |
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Why is LDL bad? |
larger, lighter, and richer in cholesterol
-deliver cholesterol to the tissues |
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Why is HDL good? |
smaller, denser, and packaged w/ more protein -dispose of cholesterol |
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what can cause vascular injuries? |
-bacterial or viral infections -increased turbulence of blood flow at branch points(hypertension) -type 2 diabetes or borderline diabetes -penetration of wall by oxidized LDL |
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state the 2010 dietary guidelines for total fat, trans fat, and saturated fat |
total fat- 20-35% of total calories trans fat- keep as low as possible saturated- consumes less that 10% of calories from saturated fats |
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foodie-sustainable fish |
FINISH |
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Describe the relationship b/t the following and the risk of CVD: saturated fatty acids, trans fatty acids, poly- and monounsaturated fatty acids, dietary cholesterol, red meat, processes meat,whole grains, sugar and refined carbs, fish oil (omega 3), fruits and vegetables(soluble fibers), alcohol, hypertension, healthy weight, physical activity, and smoking |
FINISH |
