Human Nutrition Study Guide

Human Nutrition Study Guide Chapter 1 & 2 ● Definitions of nutrition, diet, food, nutrient, essential nutrient, nutrient requirement, What are phytonutrient/phytochemicals and functional foods. Know some examples. ○ Nutrition: The scientific study of nutrients and how the body uses them and the study of human behaviors related to food and eating. Has foundation in biology, biochemistry, physiology ○ Diet: The usual pattern of food choices - combination of all the foods/beverages consumed ○ Food: (in both liquid and solid forms) Products derived from plants and/or animals that can be taken into the body/consumed and yields energy & nutrients ○ Nutrient: Chemicals necessary for proper body functioning used by the body to provide energy, structural materials and regulating agents to support growth, maintenance and repair of tissues. May be inorganic or organic. 6 classes. ○ Essential nutrient: indispensable nutrients; Nutrients a person must obtain from food because the body cannot make them for itself in sufficient quantity to meet physiological needs. Lack causes deficiency disease ○ Nutrient requirement: The foods and liquids necessary for normal physiologic function ○ Phytochemicals: “phyto” = plant; beneficial chemicals found in plants; thought to have health-protecting qualities ■ Example: Carotenoids - alpha-carotene, beta-carotene, lutein, lycopene, zeaxanthin; found in carrots, yellow, orange fruits. May help neutralize free radicals that cause cell damage ■ Phenolics - antioxidant, anti-inflammatory ■ Organosulfides - isothiocyanates, indoles, allylic sulfur compounds; found in garlic, onions, antioxidant ■ Alkaloids - caffeine ■ Glycosides - saponins; found in chickpeas, beans, oats, grapes ■ Capsaicinoids - capsaicin; found in chili peppers ■ Fructooligosaccharides - onions, bananas ○ Functional foods: foods that contain bioactive components that provide health benefits beyond their nutrient contributions; food that contains something extra above the nutrient value - If you eat it for the nutrient purpose, you’re eating it as a functional food ■ Example (whole foods): Banana - Potassium, Oatmeal - Fiber ■ Example (fortified/modified foods): Orange Juice - Calcium ● What are the 6 classes of nutrients? Why are they important? What nutrient makes up the largest proportion of the body? ○ Inorganic Nutrients ● ● ● ● ● ■ Minerals ■ Water - Greatest percentage of the body ○ Organic Nutrients ■ Carbohydrate ■ Lipid (fat) ■ Protein ■ Vitamins ○ Importance: Because they are essential nutrients; necessary for the body to function properly; lack of it causes deficiency disease What does macronutrient and micronutrient mean? Of the 6 classes of nutrients, which are macronutrients and which are micronutrients? ○ Macronutrient: nutrients needed in large amounts daily that provide energy; carbohydrates, proteins, fats and water (but water is not energy-providing) ○ Micronutrient: nutrients needed in much smaller amounts relative to energy molecules; vitamins and minerals What does organic and inorganic mean in terms of the chemistry of the nutrients? ○ Organic = presence of a carbon atom; organic compounds are created by something already living ○ Inorganic = absence of a carbon atom Food energy is measured in calories? Which of the six classes of nutrients can yield energy when metabolized in the body? Which classes cannot? What non-nutrient beverage also provides energy? ○ Food energy is measured in kilocalories or Calorie ○ Carbohydrates, proteins and fats can yield energy ○ Vitamins, minerals and water cannot yield energy ○ Alcohol How many calories/gram are provided by each class of energy yielding nutrients and the one non-nutrient? Be able to calculate total calories provided by a meal if you are given the grams of carbs, protein, fat and alcohol. Bring a calculator (NO PHONE) ○ carbs: 4 kcal/g ○ protein: 4 kcal/g ○ fats: 9 kcal/g ○ alcohol: 7 kcal/g Know the food groups as summarized in the Dietary Guidelines/ChooseMyPlate. What are some commonly eaten foods in each food group? ○ Fruit ■ Strawberries, watermelon, apples, bananas, grape, mango, peach ○ Vegetables ■ Broccoli, spinach, carrots, tomatoes, mushroom, onion, beans ● ● ● ● ● ● ○ Protein foods ■ Beef, chicken, almonds, walnuts, salmon, shrimp, black beans, pinto beans ○ Grains ■ Quinoa, brown rice, oatmeal, popcorn, whole wheat bread ○ Dairy ■ Milk, cheese, yogurt What are categories of foods that people commonly consume but are not considered a food group according to the Dietary Guidelines? ○ Fats and oils ○ Sweets and sugary foods ○ Alcohol What is a nutrient deficiency? Nutrient toxicity? (don’t have to know toxicity part well) ○ Nutrient deficiency: Undernutrition that leads to malnutrition; lack of nutrient in the diet; malabsorption ○ Nutrient toxicity: Nutrients that do not supply calories to the diet can be dangerous if you take too much; Fat soluble vitamins are especially prone to causing adverse effects because you store them in your adipose tissue ie. toxic levels of vitamin A can cause birth defects What is the difference between acute and chronic diseases? ○ Acute: severe, sudden and rapid in onset; short course ie. broken bone ○ Chronic: long-developing syndrome ie. osteoporosis What is a risk factor? How does a risk factor relate to a given disease state? What is the difference between a person with one risk factor for a disease and the person with 5 risk factors? ○ Risk factor: any attribute, characteristic or exposure of an individual that increases the likelihood of developing a disease or injury ○ Ie. Risk factors such as high blood pressure, obesity and high cholesterol can lead to or worsen one’s cardiovascular disease ○ The more risk factors someone has the more they tend to cluster and one thing can lead to another (physical inactivity + obesity + high blood pressure + diabetes -> cardiovascular disease rather than just obesity -> cardiovascular disease) Why is control of calories important? What will happen if you consume more calories than your body needs? What will happen if you consume less than your body needs? ○ Control of calories = energy; Energy in needs to be roughly equal to energy out in order to prevent unwanted weight gain or loss ○ If you consume more calories: gain weight; if you consume less: lose weight What is nutrient density? What is energy density? What are some examples of nutrient dense foods? What are some examples that are less nutrient dense and more energy dense? Be able to distinguish between foods. ● ● ● ● ○ Nutrient density: nutrients provided by a food relative to the calories/energy in the food (orange juice with pulp vs. soft drink) ○ Energy density: amount of energy (calorie) provided relative to the weight of the food (candy bar vs. cucumber) ○ Nutrient dense foods: retain naturally occurring components such as vitamins, minerals, dietary fiber, phytonutrients (ie. include all vegetables, fruits, whole grains, eggs, beans and peas, seafood, lean meats and poultry) What is an empty calorie food? ○ Foods and beverages composed primarily or solely of sugar, fats or oils, or alcohol-containing beverages ○ Example: Cakes, cookies, pastries, doughnuts, sugar-sweetened drinks, ice cream What are discretionary calories? What foods choices might fall into the discretionary calorie category? ○ Discretionary calories: excess calories to enjoy once your required nutrient needs are met; not necessary for a healthy diet and are too high in saturated fat and/or added sugars, added salt or alcohol and low in fiber ○ Example: Cakes, sweet biscuits, pies, ice cream, pastries and desserts Read over the 2015 Dietary Guidelines Executive Summary and be able to recognize the main points. Who are the guidelines for? Do the guidelines apply only to healthy people or also to people with chronic diseases? What is the overall purpose (aim) of the Dietary Guidelines? ○ Main points ■ Follow a healthy eating pattern across the lifespan ■ Focus on variety, nutrient density and amount ■ Limit calories from added sugars and saturated fats and reduce sodium intake ■ Shift to healthier food and beverage choices ■ Support healthy eating patterns for all ○ The guidelines are for Americans for ages 2 years and older ○ Applies to both healthy people and those with chronic diseases ○ Aims include (1) attaining and maintaining a healthy weight (2) reducing risk/improving management of chronic disease (3) promoting overall health What is a food label? What information is provided on a food label? Know how to read/interpret the Nutrition Facts section of a food label ○ Food label contains a variety of information about the nutritional value of the food item ○ Serving size, number of calories, grams of fat, included nutrients, cholesterol, sodium, carbohydrates, protein Digestion ● Know the sequence of organs of the GI tract from beginning to end, and the accessory organs. Be able to identify them on a diagram ○ Mouth/salivary glands -> esophagus -> stomach -> small intestines -> large intestine -> rectum -> anus ○ Accessory organs: liver, gallbladder, pancreas ● What is digestion? What are the two types of digestion that occur in the gi tract? What are some fluids that are secreted in the gi tract to aid digestion? ○ Digestion: a process of transformation where solid and liquid foods are broken down into individual nutrient molecules that the body can use ○ Two types: absorption and elimination ○ Fluids: saliva, gastric juices, bile ● What is absorption? What is being absorbed? ○ The uptake of nutrients from the GI tract by cells of the GI tract (enterocytes) ● What is excretion? What is being excreted? ○ Elimination of waste and residual products of metabolism from the body ● What is the lumen? What happens in the lumen? ○ The inside surface and space of the GI tract where digestion occurs ● What is the purpose of the GI tract? What is its shape? Are the muscles of the gi tract flexible or rigid? Are they permeable? ○ Purpose: break food down into nutrients, which can be absorbed into the body to provide energy ○ GI tract: continuous flexible and muscular tube-like organ system with many different specialized organs with specific cells that perform a variety of functions ○ Semi-permeable membrane - things can be secreted/come out and absorbed/get in from it ie. waste products can get out ● What are sphincters? What do they do? What is their role in the gi system? ○ Sphincters: 6 circular muscles surrounding sections of the GI tract that differentiate on section from another ○ The lower esophageal sphincter and the pyloric sphincter are two important sphincters whose functioning can impact a person’s comfort level after eating ○ Periodically open and close; control the pace of movement of GI tract contents ● What role does the appendix play? To which body ‘system’ does it belong? (gi, vascular, neurological, immune, endocrine, etc.) ○ Appendix is the repository for good bacteria that populates the large intestine ■ What do good bacteria (probiotics) need to feed? Prebiotics (need soluble fiber). someone is not getting adequate amounts of soluble fiber so that bacteria overgrows ○ Part of immune system ● ● ● ● ● ● What is a bolus? ○ A lump of food and saliva formed in the mouth by chewing What is chyme? When/where does food change from a bolus to chyme? ○ Semifluid mass of partially digested food and digestive secretions that is formed in the stomach and intestine during digestion ○ Food enters into the stomach as a bolus and leaves as watery chyme (“juice”) What is peristalsis and why is it important? ○ Rhythmic contractions created by circular and longitudinal muscles working together to move food along the GI tract ○ Important bc it propels bolus along the GI tract, allowing for proper digestion What is motility and why is it important? Does increasing motility speed up or slow down gi tract contents? What about decreasing motility? ○ The movement of food thru the pharynx, stomach, small/large intestines and out of the body ○ Increasing motility speeds up GI tract contents and vice versa Know that the gi tract secretes various but distinct fluids (secretions) in each part and each has a specific purpose. ○ Saliva: moisten food for easy passage, protective role, carb digestion ○ Gastric juices ■ Mucus cells: protects lining, water helps liquefy bolus ■ Parietal cells: HCl uncoil proteins, intrinsic factor aids absorption of vitamin B-12 ■ Chief cells: enzymes that digest proteins and fats ■ G cells: produce gastrin hormone ○ Bile: produced in the liver, stored in gallbladder, helps emulsify fat globules and aids absorption ○ Pancreatic juices: released via ducts into duodenum, enzymes act on all three energy nutrients (amylase, protease, lipase), helps neutralize the acidic chyme coming from stomach (sodium bicarbonate) ○ Small intestinal juices ■ Crypts: secretion of intestinal enzymes, water, bicarb ■ Goblet cells: secretion of mucus ■ Immune system cells: protect against ingested germs Enzymes are secretions that digest nutrients into their smallest absorbable components ○ Amylases -> starch ○ Lipases -> lipids ○ Proteases -> proteins Where is the site of most nutrient absorption specifically? What is the structure that enables nutrient absorption (hint: absorptive cells lining the villi of the si a nd their microvilli) ○ Small intestine ○ hint: absorptive cells lining the villi of the si a nd their microvilli ○ villi and microvilli (enterocytes) ● What two systems of the body help control communication and coordinate the actions of the gi tract? ○ Nervous system and endocrine system ● Carbohydrates ● Carbohydrates are a class of nutrient that comes in several different forms/types. Some carbohydrates provide energy, others do not. What are the main types of dietary carbohydrate? How many calories are provided by each type? ○ Simple and complex: starches and fibers ● How many carbons do dietary monosaccharides have? What are the names of the 3 monosaccharides? Which monosaccharide is also known as blood sugar? ○ 6 carbon atoms ○ Glucose (also called dextrose, blood sugar) ○ Fructose (levulose) ○ Galactose (milk sugar) ● What are disaccharides? ○ Simply sugar comprised of two monosaccharides ● What are the names of the three dietary disaccharides? ○ Maltose, sucrose, lactose ● What foods are they most typically found in? ○ Sucrose: fruit, honey table sugar, corn syrup, sugarcane, sweet veggies ○ Lactose: milk and dairy products ○ Maltose: malt beer, malted milk balls ● Which monosaccharides are in each disaccharide? ○ Maltose: glucose and glucose ○ Sucrose: glucose and fructose ○ Lactose: glucose and galactose ● Which disaccharide is typically called table sugar? ○ sucrose ● Why is it sweeter than the other disaccharides? ○ 1 molecule is changed and taste buds perceive it as different -> has fructose in it ● Which disaccharide comes from milk? ○ Disaccharides: pairs of monosaccharides ● ● ● ● ● ● ● ● ○ Sucrose (glucose + fructose) - table sugar ■ Fruit, honey, table sugar, corn syrup, sugar beets ■ Sucrose is much sweeter than other disaccharides because it binds much more tightly to sweetness receptors on the tongue ○ Lactose (galactose + glucose) ■ Milk, yogurt What is a polysaccharide? ○ A complex carbohydrate that is comprimes of 10 or more monosaccharides Two types of polysaccharide are found in plants. What are these called? What distinguishes one from the other in terms of its digestibility and absorption by humans? What type of foods are these polysaccharides found? ○ Polysaccharide: polymeric carbohydrate molecules composed of more than 2 chains of monosaccharides ○ Two types: starch and fiber ■ Starch can be found in grains, potatoes, nuts, seeds ■ Fiber can be found in beans, nuts, oatmeal, wheat, corn, rice bran ○ Starch can be digested by amylase but humans cannot digest the fiber bonds holding glucose together although animals have the enzymes to break the bonds so they can digest and absorb the glucose A third kind of polysaccharide is made and stored in the body by the liver and by muscle cells of humans and animals. What is it called? ○ Glycogen Why does the body store it? ○ Muscles and liver Does the liver or muscle release glucose to help maintain normal blood glucose concentrations between meals when blood sugar is at baseline or lowered? ○ Liver Why would we usually never eat Glucose? ○ Usually not eat because it gets used up when an animal dies Is this the reason that we do not obtain carbohydrates from meat, poultry and fish? ○ Yes Fiber is indigestible in the human colon. What are the two types/categories of fiber? What are some benefits of each of these (See Table 4.9)? Which type helps with constipation and which helps reduce cholesterol and thus decreases the risk of heart disease? Know a few foods (from Tables in textbook and lecture notes) that provide each type of fiber. ○ Soluble Fiber: delays stomach emptying; slows glucose absorption; can lower blood cholesterol ○ Goods: apples, banana, citrus fruits, carrots, oats, barley, beans ● ● ● ● ● ● ● ● ● ● ● ● ● ● ○ Insoluble Fiber: increases fecal bulk and speed fecal passage through gi tract; may increase bowel movements ○ Goods: all plants; wheat, rye, brown rice, vegetables, whole grains, wheat bran In what part of the gi tract are most digestible carbohydrates absorbed into the body? ○ Small intestine In terms of energy utilization, which monosaccharide is used as fuel for the brain, muscles and most other cells in the body? ○ Glucose Which organ preferentially utilizes fructose and galactose? ○ Liver will use this or its energy needs and make glycogen What does it do with excess fructose and galactose? ○ Converted into glucose or fat In what foods are fructose and galactose found? ○ Fructorse: ripened beets, sugar cane, carrots, grapes, peaches, apples ○ Galactose: milk sugar -> only in dairy products What happens to that organ when excessive amounts of fructose and galactose rich foods are consumed on a regular basis? ○ Liver will become a fatty liver and become overweight What is lactose intolerance? ○ Lactose intolerance means that you don’t digest it well What are the symptoms of lactose intolerance? ○ Gas, bloating, diarrhea, pain, discomfort What is the name of the enzyme that is lacking in people with lactose intolerance? ○ Lactase What category of nutrient is lactose? ○ carbohydrate In what foods is it found? Not found? ○ Milk and dairy products What types of dairy products could a person with lactose intolerance consume? ○ Yogurt, aged cheeses, low-fat dairy products in small amounts, dairy products eaten with a lactase pill What is the RDA for dietary carbohydrates and fiber? What is the minimum grams of carbohydrate needed by most humans in a day? ○ Carbohydrates: 130 grams per day (minimum) ○ Fiber: 14 grams per 1000 kcalories or 20-35 grams per day depending on caloric levels, age and sex What is hypoglycemia and hyperglycemia? ○ Hypoglycemia: low blood sugar/low blood glucose ○ Hyperglycemia: Excess of glucose in the bloodstream ● ● ● ● ● ● ● ● ● What disease is associated with prolonged excessively high levels of blood glucose? ○ Insulin resistance/Type 2 diabetes mellitus What damage does this disease cause in the body? ○ Causes damage to blood vessels, blood proteins, blood lipids, tissues such as retina, kidneys, nerves, and heart What are some strategies to reduce your risk of this disease? ○ Diet and exercise If you have this disease, what is a mealtime strategy to help manage/stabilize blood glucose levels and prevent dangerous spikes? ○ Cut back on carbs and eat more lean protein, fruits, and vegetables. Fiber can also be helpful. Avoid white rice, white bread, soda and other sweet drinks, red meat, fast food, packaged food, whole milk What is glycemic index? ○ The ranking of foods by how quickly they are digested and absorbed into the body by comparing the rise in blood glucose after eating a portion of food that contain 50g digestible carbohydrate to the rise that occurs after eating 50g of a standard source of glucose What can you do to decrease glycemic load in a meal? ○ Low carbs with a low glycemic index In which food groups are carbohydrates found? ○ Grains, fruits, milk, veggies, some plant based proteins Which types of food have no carbohydrates? ○ Proteins, fats How many grams of carbohydrates per serving are found in the grains food group? ○ Grains: 15g, fruits: 18, dairy: 12, veggies: 5-15, legumes: 4-10, butter: 0, sugar: 8 grams Lipids ● ● ● ● ● Lipids are a distinct class or category of nutrients. What are the 3 groups/families of dietary lipids? ○ Sterols, phospholipids, triglycerides What is the form that provides calories for human energy needs? ○ Fat How many calories does a gram of fat provide? ○ 9 grams What is the structure of this type of molecule? ○ Hydrocarbon chains What is the name of the part that forms the carbon backbone? ○ Glycerol ● ● ● ● ● ● ● ● ● ● ● What is the name of the other molecules that attach to the carbon backbone? ○ Triglycerides There are many types of fatty acids. What are the characteristics that can vary among them? ○ Vary in length, degree of saturation, location of first double bond What characteristic of fatty acids cause a lipid to be either solid at room temperature or liquid at room temperature. What is a solid lipid called and what is a liquid lipid called? What are a few examples of each? ○ Unsaturated: fatty acids that are double bonded between some carbon and has fewer hydrogens - remain liquid at room temperature ○ Saturated: fatty acids that contain as many hydrogen atoms as possible--joined by single bonds with hydrogen bonding - remain solid at room temperature ○ Solid lipid - fat; Milk, cheese, meat, and other animal foods contain saturated fat ○ Liquid lipid - oil; Oils from plants contain unsaturated fat - sunflower, canola oil All fatty acids have two ends. What are these two ends called? ○ Omega end and acid group Which is considered the beginning and which the end of the fatty acid? From which end do you begin counting carbons to determine the omega status of a fatty acid? ○ Acid group (beginning) and omega end (end) What is an omega 3 fatty acid? What foods are high in omega 3 fatty acids? ○ Omega 3: essential fats - the body can’t make them from scratch but must get them from food ○ As polyunsaturated fatty acids, both the omega-6 and the omega-3 families have more than one double bond in the carbon chain. All fatty acids in the omega-6 family contain their first double bond between the 6th and 7th carbon atoms while the omega-3 family of fatty acids have their first double bond between the 3rd and 4th carbon atom ○ Omega 3 food sources: oils, nuts and seeds, soybeans, milk, fish, seafood What is an omega 6 fatty acid? What foods are high in omega 6 fatty acids? ○ Omega 6 food sources: seeds, nuts, vegetable oils, poultry fat What is an omega 9 fatty acid? What are some foods high in omega 9 fatty acids? ○ Omega 9 food sources: olive oil, safflower oil, canola oil, sunflower oil, avocado oil, peanut oil, poultry fat What are the names of the two essential fatty acids? ○ linoleic and alpha-linolenic (cannot be synthesized from the body, must obtain from foods) How many carbon atoms do they have? ○ 18 carbon atoms Which is omega 3 and which omega 6? ● ● ● ● ● ● ● ● ● ● ○ Linoleic acid (omega 6) and Alpha-Linolenic acid (omega 3) From what food sources can they be obtained? ○ Omega 3: oils, nuts, seeds, and soybeans ○ Omega 6: seeds, nuts, vegetable oils, and poultry fat What is rancidity? ○ Process of substance to go rancid Is oxidation by free radicals a cause of rancidity? ○ Yes Which lipids are most prone to rancidity and in what foods are these found? ○ Polyunsaturated fats (ie. plant-based oils, salmon, other types of fish) Can antioxidants help to reduce rancidity of lipids? ○ Yes; Vitamin E, Vitamin C, Beta-carotene What are some practical steps to protect oil rich foods in your pantry from oxidation and rancidity? ○ Store them in dark, dry, cool places What lipids are more resistant to oxidation and rancidity? ○ Saturated fats Know the significance of double bonds in a fatty acid. Be able to recognize a diagram/picture of a saturated fatty acid, a monounsaturated fatty acid (MUFA) and a polyunsaturated fatty acid (PUFA). ○ A saturated fatty acid has even numbers of carbons in their chains and doesn't have a double bond, has max number of hydrogen atoms. A monounsaturated fatty acid has one double bond and lacks 2 hydrogen atoms. A polyunsaturated fatty acid lacks 4 or more hydrogen atoms and has 2 or more double bonds. What is a phospholipid and what is the unique characteristic that they have that allows them to act as emulsifiers? ○ A phospholipid is a lipid containing a phosphate group and choline in place of one of the fatty acids. The hydrophobic fatty acids make phospholipids soluble in fat, the hydrophilic phosphate group allows them to dissolve in water. Such versatility enables the food industry to use phospholipids as an emulsifier to mix fats with water Where are phospholipids most commonly found in the body? Are they important for health and well-being? ○ Found in the cell membrane ○ Because phospholipids are soluble in both water and fat, they can help fat-soluble substances, including vitamins and hormones, to pass easily in and out of cells. Since they are also emulsifiers, they help to keep fats suspended in the blood and body fluids ● ● ● ● ● ● What is the most abundant phospholipid in the food supply? What are some foods that have significant amounts of phospholipids? ○ Lecithin (ie. Eggs, peanuts, liver, soybeans, wheat germ) Cholesterol is a sterol. Is cholesterol a nutrient? Can the human body make cholesterol? Where? In what foods can cholesterol be found? Which food groups would never have cholesterol? ○ Yes; not essential bc the body can make it made in the liver ○ Cholesterol: meat, eggs, poultry, and dairy products (products derived from animals) ○ Never cholesterol: fruits and vegetables What type of dietary fiber helps to bind cholesterol and prevent it from getting absorbed into the body? ○ Plant sterols or soluble fiber What are some chemical compounds in the body that use cholesterol as a base? ○ Sex hormones, adrenal hormones, bile acids & vitamin D What are lipoproteins? Where are they formed? When a doctor tests a person’s blood, which lipoproteins do they check for? What would it mean if the LDL’s are high and the HDL’s are low? ○ Lipoproteins: Involved in the transport of proteins and lipids in the lymph and blood, clusters of lipids associated with proteins ○ Formed in the liver ○ Doctor checks for LDL & HDL ○ If LDL is high and HDL is low this means the person is at a higher risk for heart disease due to extremely high levels of cholesterol. The blood lipid linked most directly to heart disease is LDL cholesterol. Having adequate HDL is beneficial but having high HDL is not necessarily more beneficial. The differences between LDL and HDL reflect the proportions and types of lipids and proteins within them- not the type of cholestrol.To increase HDL and lower LDL focus on: Weight control, mono or polyunsaturated fats instead of saturated fats in diet, physical activity, moderate alcohol consumption, phytochemicals, soluble fibers How are fats related to heart disease? Are carbohydrates related to heart disease? How does atherosclerosis contribute to heart disease? ○ Fats block bloodstreams ○ Carbohydrates have an impact on heart disease ○ Atherosclerosis: thickening and hardening of arteries ■ Accumulated cholesterol and calcium, forms plaques (which grow to several inches and can cause narrowing and hardening), obstructs vessels Does omega 3 fatty acids help to lower hypertension? Does it have an effect on pain sensations? What recommendations in the Dietary Guidelines help to ensure that consumers obtain a minimum amount of omega 3’s in the diet each week? ○ Yes - it helps lower inflammation in the body which can help reduce pain ○ Dietary Guidelines: range from 4:1 to 10:1 ● In which food groups are lipids (fats and oils) found? Which types of food have no lipids? How many grams of lipids per serving are found in the grains food group? In whole milk, in skim milk? In fruit? Which fruits are high in fat? In veggies? In meat? In legumes? In grains? In butter? In sugar? ○ Found: whole fat dairy, protein, some fruits, meats, nuts ○ Not found: sugar, vegetables ○ Grains: 0-18g ○ Whole milk: 8g; skim: 0g ○ Fruit: 0-11g ○ Fruits high in fat: Avocados & coconuts ○ Veggies: none ○ Meats: beef & pork chop with fat on them I'm assuming ○ Legumes: Peanuts ○ Grains: none ○ Butter: Yes ○ Sugar: none ● How much lipid/fat/oil does the AMDR recommend Americans to consume each day in our diets? ○ 20-35% of daily energy from fat ● Is it important for most Americans to try to control their overall calorie consumption (i.e. are a majority of Americans getting too many calories in their diets)? Would substituting foods that are leaner (with less fat) be a good strategy to help reduce overall calories? Why? What protein-rich foods have the least fat in them and which have the most fat in them? ○ Yes. obesity is very prevalent in America ○ Yes it is a good strategy ○ Least: Chicken, Turkey (lean meats) ○ Most: Beef ● Proteins ● What is an amino acid? ○ Simple organic compounds in proteins ● How many dietary amino acids are there? ○ 20 ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● Of these, how many are essential and how many are nonessential? ○ 9 essential and 11 nonessential What does it mean for an amino acid to be essential? ○ Cannot be synthesized by the body so must be supplied through diet What does it mean for an amino acid to be nonessential? ○ Can be synthesized by the body What does it mean for an amino acid to be conditionally essential? ○ Essential under certain circumstances such as limited synthesis in prematurity in the infant or individuals under catabolic distress What atom makes amino acids unique as compared to carbohydrates and lipids? ○ Nitrogen There are 5 distinct units found on every amino acid. Which unit makes one amino acid distinct from another amino acid? ○ Central carbon (4 bonds), hydrogen, carboxylic acid group (COOH), amino group (NH2), “R” group ○ Distinct from another amino acid: R group - distinctive side group or side chain; 8 categories of amino acid based on chemical properties of R group What is the kind of bond that joins two amino acids? ○ Peptide bond What would a molecule of two amino acids bound together be called? ○ dipeptides What would a molecule made of many amino acids be called? ○ polypeptides What does the amino acid sequence of a protein mean and what does it determine? ○ Determines structure, shape, and functions What type of protein structure is it called? ○ Primary (1), secondary (2), tertiary (3), and quaternary (4) What are factors that can cause a protein to be denatured? ○ Temperature change (cooking, high fever), physical agitation (stirring, shaking, chewing), and changes in pH (HCl in stomach, lemon juice on fish) What happens in the mouth that denatures proteins? ○ Physical agitation (chewing) What chemical in the stomach denatures proteins? ○ Changes in pH (HCl in stomach) What is needed for the digestion of proteins? ○ Proteins must first be denatured in order for enzymes to get in to digest/break apart individual amino acids Proteins in food cause food allergies? ○ An immune-mediated adverse reaction to a food protein ● ● ● ● ● ● ● ● ● ● ● ● ○ Body identifies a food protein as dangerous and creates antibodies (IgE) against the protein What is Celiac Disease and what causes it? ○ An autoimmune (allergic) response to a protein in wheat, barley and rye maybe oats What foods and food ingredients should be avoided completely if a person has Celiac Disease? ○ Must avoid all gluten containing goods, condiments, and sauces Why is it important to consume proteins in our diet? What are some of their functions in the body? (review Table 6.3 but also remember some of the different proteins (motor, transport, storage, structural, etc. from the video). ○ Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. What are sources of dietary protein (in what food groups are protein found) What foods/food groups are protein not found? ○ Meat, poultry, fish, beans and peas, eggs, processed soy products, nuts, and seeds Generally, how many grams of protein are in one serving of grains, veggies, fruits, milk, meat/poultry/fish, legumes? ○ 7 grams per serving Is there protein in oil or butter? Does table sugar have protein? ○ No What does it mean if a food has high quality protein or is of high biological value? ○ Keeps your immune system functioning properly, maintains heart health and your respiratory system ○ Can help reduce your risk for diabetes and cardiovascular disease Are plant proteins and animal proteins of equal quality/biological value? What are complementary proteins? ○ Incomplete proteins combined or eaten within the day to provide adequate levels of essential aa acids What might be some examples (mentioned in class and on slide) of foods of plant origin that could be eaten together to provide complete/complementary proteins? ○ Asparagus, broccoli, brussels sprouts, spinach, kale, cauliflower, peas, and watercress What combinations would not provide complete/complementary proteins? ○ Hummus on a pita bread If you are a vegetarian/vegan, why is eating complementary proteins important? ● ● ● ● ● ○ Because vegetarians are missing out on important sources of protein (i.e. meat, fish, poultry) so they gotta compensate by eating complementary proteins (ie. dairy products, beans, nuts, tofu) What is a limiting amino acid? Which is limiting in legumes and vegetables? Which is limiting in grains and nuts? What foods could be combined so that together their amino acid profiles would make a complete protein? ○ Limiting amino acid: the amino acid in shortest supply during protein synthesis; also the amino acid in lowest quantity when evaluating protein quality ○ Limiting in legumes and vegetables: methionine ○ Limiting in grains and nuts: lysine ○ Example of food combinations: red beans & rice, pasta & tomatoes, green beans & almonds, soybeans & ground sesame seeds (miso) Do protein needs differ by age? By sex? What about for adults over 50 years of age? Know how to calculate the total protein that would be needed by an adult under 50 if you are given their weight in pounds or kilograms. ○ Protein needs differ by age but not sex ■ Infants - highest 1.52kg/kg body weight ■ Children - declines with age ■ Older adults - 1 gram/kg of body weight In what situations are protein needs increased? ○ Pregnancy and lactation ○ Trauma, sickness, dialysis ○ Endurance/strength athletes, muscle building What is the RDA for protein in healthy adults? ○ 0.8 grams/kg of body weight What might be some excellent food combinations which provide complete proteins, an array of complex carbohydrates, vitamins, minerals and an abundance of phytonutrients, would be high in fiber and would be relatively low in fat and sugar? ○ Whole grain cereal with milk, beans and rice or tortillas General ● Know the various food groups and examples of food in each group that are plant based and animal based. What is a serving size for a food from: the grains food group; milk and dairy; fruit; veggies; protein (of meat, of beans and legumes) On average, how many grams of protein, carbs and fats are in a serving size of each of these food groups? Be able to calculate total calories in a meal if given number of servings of each food group. ○ Grains: wheat, rice 1 cup (128g) ■ 0.44g fat, 44g carbs, 4g protein ○ Dairy: milk 1 cup ● ● ● ● ● ● ● ● ● ● ● ● ■ 8g fat, 11g carbs, 8g protein ○ Fruit: pineapple, orange, apple 1 cup, 1 fruit ■ 0.19g fat, 20g carbs, 0.84 protein ○ Vegetables: onion, spinach, cucumber 1 cup or ½ cup ■ 0.13g fat, 16g carbs, 1.47g protein ○ Meat: by ounces; usually 3 oz, 1 cup (1 oz = ⅛ cup) ■ 23g fat, 0g carbs, 32g protein ○ Beans: ½ cup to 1 cup ■ 0.7g fat, 40g carbs, 15g protein ○ Legumes: ½ to 1 cup ■ 0.6g fat, 21g carbs, 8g protein What is considered a serving size of butter or oil? ○ 1 tablespoon What is considered a serving size of sugar? ○ 8g - 2 teaspoons Which macronutrients increase GI tract motility and which can be used to decrease motility? ○ Carbs = Increase ○ Protein and Fats = Decrease What foods would be avoided if you wanted a low residue diet for a patient that is recovering from colon surgery? ○ Low Fiber Foods/Diet What foods would be included for a patient with constipation? ○ High Fiber The digestion of which macronutrient might be reduced if someone takes anti-acids or proton-pump inhibitors for heartburn or GERD on a daily basis? ○ Protein Why is it importance to eat a variety of foods from within each food group? ○ To get an essential variety of Nutrients and Phytonutrients Are there certain food groups that provide more of a particular vitamin or mineral than other food groups? ○ Yes What are some vitamin A rich foods that also provide sugars, starches and fiber ○ Carrots, Sweet potatoes, pumpkins What are some vitamin C rich foods that provide plenty of simple sugars? ○ Fruit that is ripe - citrus fruits and berries Which foods provide rich sources of phytonutrients? ○ Plants - vegetables, fruit, grains, beans What chronic conditions can phytonutrients help with? ○ Diabetes, Hypertension, Cancer, CVD ● What phytonutrients are abundant in blueberries? ○ pterostilbene and resveratrol ● Red grapes and wines made with red grapes? ○ Resveratrol ● What phytonutrients are high in sweet potatoes and carrots? ○ Beta-carotene and anthocyanin ● What about in broccoli? Cauliflower and rice? ○ Anthoxanthins ● In general, what is the best way to retain desired phytonutrients in food? ○ Don't boil, don't peel vegetables for oxidation, steam is better, roast and grill them ● What are free radicals? What are antioxidants? Which nutrients also perform roles as antioxidants? What food groups are generally rich in antioxidants? ○ Free radicals: Chemicals that are very reactive that can damage fats, proteins and DNA ○ Antioxidants: Chemicals that bind with free radicals and prevent them from damaging ○ Nutrients: Beta-carotene, vitamin E, vitamin c, selenium ○ Foods generally rich in antioxidants: Fruits and Vegetables ● What is inflammation and what are some foods that provide anti-inflammatory phytonutrients? ○ Inflammation: When inflammation occurs, chemicals from the body's white blood cells are released into the blood or affected tissues to protect your body from foreign substances ○ Foods: blueberries, pineapple, walnuts, ● What are some tips for healthy diet that you might be able to share with a friend or family member who wants to know what you learned about vitamins and minerals from your nutrition class? ○ Making healthy choice and following guidelines