FINAL REVIEW

Intro to Nutrition

98 questions, 220 pointsMultiple choice true / false & matching

2.75 hours to take the exam

Essential

A necessary nutrient that can be obtained only from the diet

Nutrient Density

A high proportion of micronutrients and fiber with a low proportion of calories, saturated fat and sugar

Organic - contains carbon

fat

mineral

vitamin carbohydrate

protein

Energy Yielding Nutrients

Energy Yielding Nutrients

Malnutrition

Nutritious Diet

DRI

Research Designs

Research Designs

Leading Causes of Death

RDA

RDA vs AI

EER: Energy Requirement

Energy Requirement

Food Groups

Phytochemicals

Fruit vs Vegetable

Fruit or Vegetable?

Fruit or Vegetable?

Fruit!

Illusions

Dr. Wansink tested Nutrition Experts by giving them big bowls and big scoops or small bowls and small scoops.

These experts scooped 53% more ice cream with big bowls and big scoops!

Daily Values• Great for comparing products

• Not a good tool for recommendations for individuals

•Same on every label

ACSM Exercise Guidelines

Digestion and Absorption

Most Important Digestive Organ?

Most Important Digestive Organ?

How does the stomach avoid getting burned by stomach acid?

Secrete mucus which protects the cells from the acidic contents of the stomach

Stomach & Acid

Digestion: Breakdown of nutrients

Absorption: passage of nutrients from the digestive tract to the bloodstream

Digestion & Absorption

Heartburn Recommendations

• Smaller, more frequent meals

• Drink before and after meals, not during

• minimize fiber

• Don’t lie down immediately after meals

• Wear loose clothing

Storage Systems

Storage Systems

Alcohol

Simple Carbohydrates

monosaccharidesdisaccharides

Carbohydrates

fiber

Simple Carbohydrates

Complex Carbohydrates

glycogen

Fiber

Blood Sugar

Blood sugar : results in insulin secretion by the pancreas

Blood sugar : results in glucagon secretion by the pancreas

Wheat Kernel

Wheat Kernel

A: Husk - removed

B: Bran - most of fiber

C: Endosperm - starch

D: Germ - nutrients/ protein

Diabetes

DiabetesType I Diabetes

Autoimmune disease Cells of the pancreas do not secrete insulin Typical onset is childhood

Type II Diabetes Insulin resistance Pancreas secretes enough or too much

insulin Typically adult-onset, now seen in children

Lipids

Three classes of lipids Triglycerides (TG)

≈95% of all lipids in foods and the human body. TG = FAT

PhospholipidsFor example, lecithinemulsifiers

SterolsFor example, cholesterol* Know functions of lipids

Lipids

Fatty Acids Essential Fatty Acids

• Omega - 6

• Omega - 3

Lipoproteins

LDL Transport

cholesterol and other lipids to body tissues

HDL Carry cholesterol

from body cells to the liver for disposal (scavenges cholesterol)

Trans Fatty Acids

Trans fats are a byproduct of hydrogenation

Cholesterol

Proteins

1. Genes determine the sequence

2. String of amino acids

3. Peptide bond 4. Not a straight

chain5. Shape determines

function.

Proteins: Multiple Functions

Using Proteins for Energy

Nitrogen is wasted when protein is used for energy

Digestibility

Dry heat digestibility: BBQ

Moist heat digestibility Crock pot / stew

Meat - better digestibility

Grain - lower digestibility

Denaturing Protein

Uncoiling and unfolding protein

• acid (stomach acid)

• heavy metals (ie: mercury)

• base

• heat (cooking)

• alcohol

PEM•KWASHIOKOR

•Older infants ( 1-3 yr) Rapid onset•Inadequate protein intake•Some weight loss and muscle wasting (not severe)•Edema (belly)•Belly often bulges with a fatty liver

•MARASMUS•6 - 18 months of age•Protein and energy deprivation•Develops slowly•Severe wasting•No edema•Looks like a Little Old Man/matchstick arms•Can go to point of no return

Vegetarian/Vegan Diet

• A healthy vegetarian diet is associated with a lower risk of chronic disease

• Both a vegetarian diet and a meat eater’s diet should include a wide variety of fruits and vegetables and whole grains

• A vegan diet needs to be supplemented with Vitamin B12

• Mutual supplementation is the combining of plant foods to form complete proteins

Vitamins

Water Soluble Vitamins Dissolve in water Easily absorbed and transported Not stored extensively Rarely toxic from food

Fat soluble Vitamins Does not dissolve in water Needs fat to be absorbed Stored in the body Can be toxic from food sources

Vitamin A

Beta - carotene

Other Fat Soluble Vitamins

Other Fat Soluble Vitamins

Other Fat Soluble Vitamins

Other Fat Soluble Vitamins

Other Fat Soluble Vitamins

Water Soluble: Vitamin C

Water Soluble: B Vitamins

Water Soluble; B Vitamins

Neural Tube Defects

Spina bifida

Anencephaly Folate

Pernicious Anemia

Supplements

Sodium and Potassium

IronIron absorption

•Heme (23%)

•Non- heme (2-20%)

Increase absorption (non-heme)

•Vitamin C

•MFP

Inhibit absorption (non-heme)

•Tannins, phytates

•Calcium, phosphorus

Iron

heme

hemoglobin

Iron Deficiency

• Iron deficiency can lead to anemia

• Women in their childbearing years are most at risk

Calcium

Calcium - Osteoporosis

• Loss of bone mineral density• Not achieving peak bone mass increases the risk of developing osteoporosis

Ca & Vit D intake, gender, genetics, physical activity contribute to risk

Iodine

Phosphorus

P

Overweight & Obese

• 65% of Americans are overweight

•30% of Americans are obese

Central Obesity

BMI: Body Mass Index

Risk for heart disease, hypertension, diabetes, stroke

Determine risk: BMI, Waist, Disease Profile, Activity Level

Can be overweight and healthy!

Hunger & Satiety

Hunger: physiologic need for food/ energy

Appetite: psychological desire for food

Satiety: feeling of fullness

Hunger is a greater drive than satietyStretch receptors in the stomach send a

signal to the brain satiety

Calorie

a unit of measurement for the energy in food

Energy Expenditure

Energy In:Food + beverages

Energy Out: Physical Activity BMR TEF

Thrifty Gene

Female Athlete Triad

1. Disordered Eating2. Amenorrhea3. Osteoporosis

Risk Factors and Disease

Heart Disease & Smoking

Smoking is a powerful risk factor for heart disease Direct damage to the heart Increases blood pressure

Atherosclerosis

most common cause of cardiovascular disease characterized by plaques hardening of the arteries complex inflammatory response to tissue damage

Atherogenic Diet

Hypertension

Hypertension

DASH diet lowers BP more than decreasing sodium intake alone

Cancer development

Damage to DNA

Cells multiply

Promoters enhance

metastasis

Cancer development

• Free radicals cause damage to DNA, protein and lipid membranes

• Antioxidants quench free - radicals and prevent damage

• Antioxidants are Vitamins C, E, Selenium and phytochemicals

Infant Birthweight

Iron: During pregnancy

Fetal Alcohol Syndrome

Nutritional Deficiency in Pregnancy

Nutritional Deficiency in Pregnancy

Benefits of Breastfeeding

Nutrients for Toddlers

Allergy, aversion, intolerance

Teenagers

What are the 2 most important nutrients for teenagers?

Teenagers

What are the 2 most important nutrients for teenagers?

Calcium Iron

Physical Changes with Aging

Vitamin A and D with aging

Physical Activity in Elderly

Food Poisoning

Food Safety

Food Safety: Foodborne illness

Preserving Foods

Natural & Artificial Flavors

Pesticides

Organic Foods

Genetic Engineering of Food

Genetic Engineering of Food

Exam Format

THE END