Final exam study guide nutrition PDF

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This is a cumulative Final Exam Study Guide for the Final Exam. I got an A on it and in the class by using this study guide...

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ESS 3 Cumulative Final Exam Study Guide Chapter 1 – *Nutrition: The science that studies food and how food nourishes our body and influences our health *Wellness: The state of being in physical, emotional, and spiritual health Different dimensions of wellness: *RDA: Recommended Dietary Allowance *UL: Tolerable Upper Intake Levels *EER: Estimated Energy Requirement *AMDR: Acceptable Macronutrient Distribution Range Macronutrient Ranges ● Carbohydrates: 45-65% ● Fats: 25-35% ● Protein: 10-35% Food Labels ● have a basic understanding ● serving size ● look out for Partially Hydrogenated Oils, Added Sugars - Corn Syrup Nutrients List the six groups of Essential Nutrients: ● Macronutrients (4): Carbs, Fats, Proteins, Water ● Micronutrients (2): Vitamins, Minerals Carbohydrates ● Energy contribution (4kcal/gram) ● Main Sources: Grains, Vegetables, Fruits, Legumes ● Added Sugars: sugar is a type of carbohydrate Fats ● Energy contribution (9kcal/gram) ● Sources: Butter, Lard, Oils Protein ● Energy Contribution (4kcal/gram) ● Main sources: Meat, Dairy Healthful Diet ● Adequate, Moderate, Balanced, Varied, Colorful Chapter 2 – Digestive System (Human Body) Hunger vs. Appetite ● Hypothalamus (function and triggers) the part of the tissue in the brain responsible for making you seek food ● Hunger is the need for food ● Appetite is the desire for food GI Tract

● Order of the organs: Mouth, Esophagus, Stomach, Pancreas, Liver, Gallbladder, Small then Large Intestine, Rectum, Anus ● Gallbladder creates bile: green liquid that breaks up fat ● Pancreas ○ Beta cells secrete insulin; it tells cells to take glucose from blood stream ○ Alpha cells secrete glucagon; it tells liver to release glucose when blood doesn’t have enough Digestion Mechanical 1. in Mouth 2. in Stomach Chemical Enzymes: speed up the reaction of chemicals in the body like digestion process ii) Salivary amylase is a chemical that breaks apart carbs Small Intestine Duodenum: first & shortest segment of the small intestine Jejunum: middle portion of the small intestine Ileum: last & longest portion of the small intestine ● Most digestion and absorption takes place in the small intestine ● food is broken down into its smallest components. Villi: Small finger like projections in small intestine to help trap nutrients Nutrient Transport Blood: Picks up nutrients and carries them to the liver for processing Lymph: Picks up fat and vitamins and transports them near the heart when lymph and blood vessels join Absorption Active Transport: Energy-requiring, carrier-mediated process of transporting a substance across a cell membrane against a concentration gradient Diffusion: substance passes through a membrane without aid Facilitated Diffusion: movement of a substance across a cell membrane, down a concentration gradient, with the assistance of a specific transport protein Liver Functions: receives nutrients from digestion and puts them in the bloodstream where the body needs them most Chapter 4 Simple: long chains of glucose molecules Complex: simple carbs are sugar Sweeteners – natural, artificial, HFCS Mono (one) saccharides: Glucose, Galactose, Fructose - digestion Di (two) saccharides: Lactose

Poly (many) saccharides: know the molecular structure of each 1. Starch: comes from grains legumes and tubers 2. Glycogen: ● Storage form of glucose ● Stored in liver and muscles 1. Fiber: ● contributes little to no nutrients to the body ● fruit, beans, whole grain, nuts ● Soluble breaks down in water ● Insoluble don’t break down in water Carbohydrates as fuel Glucose: our #1 energy source and it comes from plants used in almost all cells Gluconeogenesis: the generation of glucose from the breakdown of proteins Fuel usage requirements: carbs used in intense activities and daily function. Fat used when resting and low intensity activities. Glucose Pathways: insulin stimulates glucose transport into cells from bloodstream Pancreas Insulin and Glucagon insulin: hormone released by beta cells in response to high blood glucose levels Glucagon: hormone released in alpha cells in response to low blood glucose levels Functions: to maintain steady blood glucose levels Hypo- and hyperglycemia: when blood glucose is lower/higher than normal. Diabetes Type I: born with it and you don’t produce enough insulin Daily insulin injections Type II: when you build up a resistance to insulin, and have a lack of insulin Risk and Prevention: healthy eating, losing weight, and exercise Chapter 6 Triglycerides Basic structure: glycerol backbone + 3 fatty acids Saturated Fat molecular structure: no carbons double bonded sources: butter, milk, cream, oils risk factor: increased risk for heart disease Unsaturated Fat

monounsaturated fatty acids: carbon double bonded, avocados, olive oil, nuts polyunsaturated fatty acids: more than one double bond, canola, flaxseed and walnut oils Trans Fats Hydrogenation: when hydrogen molecules are forced into a normally unsaturated fat molecule to give semi-solid or solid texture Health concerns: contain trans fat that lower good cholesterol and raise bad Essential Fatty Acids Linoleic Acid(Omega 6): vegetable oil, sunflower oil, corn oil, soy oil, peanut oil Alpha-linoleic acid(Omega 3): leafy green vegetables and soy/fish/flaxseed oils Phospholipids basic molecular structure: a lipid combined with phosphate so it is soluble in water Sources: peanuts, eggs , salad dressing Sterols Basic molecular structure: lipid that forms a ring structure Cholesterol: type of sterol and can increase blood pressure Sources: fatty part of animal products Function of Fats: fat primary source of energy, stored fat protects our organs from falls or accidents that could damage them, keep us warmer longer AMDR of fats: 9kcal per gram Lipoproteins: round component in which fat clusters are in the center and phospholipids and proteins form the outside VLDL (very low density lipoprotein): transports triglycerides LDL (low density lipoprotein): becomes this molecule when VLDL releases its triglyceride load HDL (high- density lipoprotein): low cholesterol and high protein content Cardiovascular Disease Causes: diet that’s high in saturated and trans fats Risk Factors: heart disease, stroke, hypertension Prevention: decrease fat consumption, be active, healthy diet, avoid tobacco

Chapter 8 – Proteins Protein Functions: cell growth, Enzymes, Hormones, fluid and electrolyte balance, acid-base balance, pH, immune system, antibodies, transport nutrients, oxygen, structure, energy (*gluconeogenesis) Amino Acids (20) Essential (9) – don’t need to know names, but if you are science major, learn them Nitrogen Peptide bonds (dipeptide, tripeptide, polypeptide) bonds amino acids together. Complete proteins (sources): animal products and soy Incomplete proteins: nuts, beans, grains Complementary Proteins (examples): two or more foods together that make a complete protein; sources-grains, nuts/seeds, legumes Mutual Supplementation: the process of combining two incomplete proteins to make a complete protein Digestion: saliva begins breaking it down in mouth, stomach denatures it with HCl, proteases in small intestine digest the polypeptides into smaller units of amino acids, the amino acids are sent to liver to be transported to cells that need them Intake requirements (AMDR) and recommendations Intake for special populations (children, elderly, athletes): Recommended(g/kg body weight/day)- adults:0.8 athletes:1.7 Excess intake issues (direct and indirect): heart disease, bone loss, kidney disease Supplementation: taking supplements does not enhance muscle building or strength, and can have harmful side effects Vegetarianism Deficiency issues

Different classifications

Chapter 6 – Vitamins Fat soluble vs. Water soluble Fat soluble: A, D, E, and K. Water Soluble: B vitamins- folate, thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6 and vitamin B12and vitamin C. Cell differentiation: the process by which immature, undefined cells develop into highly specialized functional cells of organs and tissues Vitamin K (protects against blood loss) main function: blood coagulation and bone metabolism main food sources: kale, spinach, turnip, greens, Brussel sprouts risk/toxicity/deficiency: tox- none def- impaired blood clotting and weakened bone health intake-m/w: 120ug/90ug Vitamin D (guards our bones) main functions: regulates bone calcium, maintains bone health, assists cell differentiation main sources (food and other): salmon, mackerel, milk, cereals risk/toxicity/deficiency: tox- hypercalcemia def- rickets, osteoporosis intake-m/w: 600iu Vitamin A (protects our sight) main functions: eye health, cell differentiation, sperm production in males, fertilization in females, healthy bones, healthy immune system main sources: beef, chicken, liver, egg, milk, spinach, carrots, mango, apricots, yams risk/toxicity/deficiency: tox- fatigue, bone/joint pain, birth defects, liver/nervous system damage, blurred vision, hair loss, skin disorders def- night blindness, xerophthalmia, impaired growth/immunity/reproductive function. intake-m/w: 900ug/700ug Beta-Carotene Provitamins: an inactive form of a vitamin that the body can convert into the active form Carotenoid: fat-soluble plant pigment that the bod stores in the liver and adipose tissue, some converted into vitamin a Sources: red/orange/yellow fruits and vegetables

Functions: defend cell membrane, enhance immune system, protect skin from UV rays, prevent/delay age related vision impairment B-Vitamins group functions: enzymes for carb/fat/amino acid metabolism sources: meats, dairy, grains, legumes risk/toxicity/deficiency: tox- liver/nerve damage def- anemia, pellagra, beriberi, muscle weakness, apathy, disorientation intake-m/w: 1.2-2.4mg/1.1-2.0mg Antioxidants (vitamin E+C) (maintains healthy cells and tissue) Vitamin E (functions/sources): powerful antioxidant, protects white blood cells, enhances immune function; seeds, nuts, vegetable oil Vitamin C (functions/sources): antioxidant in fluids/lungs, collagen synthesis, enhances immune function, synthesis of hormones/neurotransmitters/DNA, enhances iron absorption; sweet peppers, citrus fruits/juices, broccoli, strawberries, kiwi Free Radicals: a highly unstable atom with an unpaired electron in its outermost shell Oxidation: happens during many body chemical reactions and is bad because its produces a harmful byproduct called free radicals. Disease prevention function: eat plenty of vitamin E+C sources and try herbal remedies Cancer Causes and risk factors (free radicals, carcinogens): not exercising, not eating adequate vitamins/minerals/antioxidants, smoking Stages; initiation: cell’s DNA is mutated and carcinogens permanently change the cell, promotion: the mutated cell divides repeatedly, progression: cancerous cells grow out of control and invade surrounding tissues Prevention (antioxidants): antioxidants, an adequate amount of all your vitamins and minerals, eating whole foods

Chapter 7 - Minerals Minerals Major minerals(RDA): sodium(1.5g), potassium(4.7g), phosphorous(700mg), chloride(2.3g), calcium(1g), magnesium(400mg), sulfur(none).

Trace minerals(RDA): selenium(55ug), fluoride(4mg), iodine(150ug), chromium(30ug), manganese(2.3/1.8mg), iron(8mg), zinc(11mg), copper(900ug) Ultra trace minerals(...