Nutrition Exam 1 - The following is the summary of chapters 1-3 , for exam purposes. PDF

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The following is the summary of chapters 1-3 , for exam purposes....

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Nutrition Chapter 1: 1. Define Nutrition: new discipline of science/ how food= nourishes+influence health/ focused on preventing disease and improving health. a. consumption/absorption/digestion/storage of food/ influence of eating patterns/ food safety/ Recommended  amounts of types of food/ global food supply. 2. Nutrition-> Supports health + wellness a. Wellness: multidimensional/ active process by which people choose to enhance life. 1. Physical, spiritual, emotional, social, occupational health 3. Nutrition reduces risk of diseases: a. Scurvy+Pellagra-> nutrient deficiency diseases. b. Major link between poor nutrition and mortality-> obesity c. Major bone diseases such as osteoarthritis and osteoporosis are preventable with the help of nutrition. d. 75% of deaths occur due to nutrition related diseases. e. In 2015 obesity prevalence is relatively high. 4. National ways to improve health: Healthy People 2020-> revised every decade. a. Prevent disability, premature death b. Remove disparity c. Promote health in social environments. d. Promote healthy lifestyle Weight Status(Memorize this): 30.8%- 33.9%(Healthy weight) Increase people in this range/ 34.0% to 30.6%(obese) Reduce people in this range/ 17.4% to 15.7(Obese children from 6 to 11 years old) Reduce people in this range 5. Macronutrient: needed in large amounts/ provide energy/ carbs, proteins, fats. a. Carbs: fuel for the body(brain)/ 4 kcal per gram/ fruits/ vegetables/ legumes/grains/ composed of carbon, hydrogen, oxygen b. Fats(lipids): insoluble in water/ 9 Kcal per gram/ energy source during rest and low intensity exercise/ composed of carbon, hydrogen, oxygen c. Protein: Consist of amino acids/ contain nitrogen, carbon, oxygen, hydrogen/ 4 kcal per gram/ Building cells and tissues/ Maintaining bones/ Repairing damaged tissues/ Regulating metabolism/ Fluid balance 6. Micronutrient: Do not provide energy/ vitamins, minerals a. Vitamins: they are organic( contain carbon and hydrogen molecules) 1. Fat-soluble- A, D, E, K- toxic if present in excess amount. 2. Water soluble- C, B- urinated- toxicity occurs due to vitamin supplementation B. Minerals: inorganic- iron, magnesium, potassium- good for bones, fluid regulation, eliminate harmful products by metabolism 1. Major minerals: more than 100 mg- more than 5 grams (calcium, potassium, sodium, and etc) 2. Trace minerals: less than 100 mg needed- less than 5 grams (iron, copper, zinc) Kilocalorie: amount of energy required to raise the temperature of 1 kg of water by 1°C

7. Water : inorganic- health + survival- fluid balance/ nutrient transport/ nerve impulses/ removal of wastes/ muscle contractions/ body temperature How to determine the amount of calories and nutrients that we need? 1. Dietary Reference Intakes: nutrients needed to prevent nutrient deficiency/ amount of each nutrient needed to maintain a healthy body. a. Estimated Average Requirement: average need of nutrient for about half of the healthy people based on life stage and gender. b. Recommended Dietary Allowance: average daily intake for about 97-98% of healthy people based on life stage and gender group. c. Tolerable Upper Intake level: highest average daily intake level that is not likely to have a detrimental impact/ above this is not safe. 2. Energy DRIs: a. Estimated Energy Requirement: average dietary intakes needed to maintain energy balance. Depends on age, gender, weight, height, and physical activity. b. Acceptable Macronutrient Distribution Range: Acceptable amount of carbs, proteins, fats needed to reduce risk of chronic diseases. 1. Carbs: 45-65% 2. Proteins: 10-35% 3. Fats: 20-35% 8. Nutrigenomic: foods and environment can switch some genes on while others could be switched off. We can alter our diets to reduce risks of diseases. 9. Probiotic: active microorganisms that improve intestinal microbial balance. a. Prebiotics: nondigestible ingredients that allow the probiotics to grow. b. Phytochemicals: Naturally occurring plant compounds that is healthy. 10. Fermented foods: when the fruit or vegetable is deprived of air the natural bacteria can prevent the microbes from growing/ the bacteria converts the sugars and carbs into acid. a. Benign Bacteria: eats the sugars and carbs allowing the ph to fall and the lactic acid levels increase- bad bacteria can’t grow anymore. b. The process keeps our gut healthy because ferments are full of enzymes, nutrients, minerals, and easy to digest. 11. Pickled foods are also healthy because of their acidity that keeps the gut in a balanced system. Chapter 2: 1. Healthful diet: a. Adequate: provides enough energy nutrients to support health/ may be inadequate for others or in other food groups. b. Moderate: right amounts to maintain a healthy weight. c. Nutrient-dense: supply high number of nutrients but also low in calories. d. Balanced diet: right proportions and combinations of nutrients. e. Varied: bring in different food groups/ not just one or few types of foods. 2. How to design a helpful diet:

a. Food Labels: Statement of identity/ Net contents of the package/ Ingredient list/ Name and address of the food manufacturer, packer, or distributor/ Nutrition information. b. Nutrient Facts Panel: Began in 1973/ There are several changes made to the panel- now there is an added sugars section/ vitamin A and C are voluntary, portions are bolded as well as the calories/ calories from fat is deleted. c. Standardized serving sizes can be used to compare similar products. d. Percent Daily Values: how much a food contributes to your total intake of foods. (follow the 5-20 rule) e. Ingredient list: foods are written in descending order by weight and the presence of the 8 most common allergies. f. Often times products may have a label such as “ makes bones stronger”- it not approved thus, it merely has any benefit. g. Structure- function claims: impacts the body/ they cannot refer to a specific disease of symptoms. 3. Dietary Guidelines for Americans: Developed by the U.S. Department of Agriculture and Department of Health and Human Service/ revised every five years/ promote health, reduce chronic diseases, reduce obesity. a. Promote health/ reduce intake of saturated fats, added sugars, sodium/ consume nutrient dense foods/ nations-wide/ and etc. 4. MyPlate: 2011/ visual representation of USDA food patterns/ known as MyPyramid Graphic/ Spanish version also recommends food groups/ can include ethnic foods that are similar to a vegetarian diet. a. Personalized eating plan/ physical activity/ variety/ gradual improvement/ moderation to balance calories. b. Consists of grain(3 oz), veggies(2.5 cups), fruits(1.5 cups), dairy(3 cups), proteins(5.5 oz). c. Grains: consume at least 50% of WHOLE GRAINS. d. Dairy: Butter and cream cheese containing foods are not considered dairy due to their lack of calcium. Get 3 cups of low-fat yogurt or low-fat cheese. 4. Empty Calories: introduced in the USDA food patterns/ solid fats and added sugars that provide no new nutrients/ limit empty calories based on age/ gender/ activity level. 5. Serving sizes: should be altered based on age/ gender/ physical activity/ 6. Food portions have increased dramatically- 20 years ago people ate a 3-inch bagel and today we eat 6-inch bagels. 7. The DASH diet: prevents/ stops hypertension: consists of fruits, vegetables, grains, lean proteins, reduces saturated fats and sweets. 8. Medeterranian Diet: MyPlate hase several elements of this diet/ olive oil is the primary source of fats/ red meat is consumed once a month/ eggs, poultry, fish consumed weekly/ wine in moderation 9. The Exchange System: designed for people with diabetes/ based on carbs, proteins, fats, and calories in each.

Chapter 3: 1. Know the definition of atoms and molecules: Atoms are the smallest unit of matter and bond together to form molecules. a. Molecules: bonded in specific configuration/ for example H2O and CO2. 2. Digestion: process used to break down large molecules/ absorb molecules into the small cells. 3. Organization of body->atoms->molecules->cells->tissues->organs->organ system. 4. Cells: a. Cell membrane: phospholipid bilayer/ also contains cholesterol/ selectively permeable: controls what enters the cell b. Cytoplasm: the liquid component in the cell. c. Organelle: structures in the cell that perform different functions. d. Enterocytes(Intestinal cells): e. Tissue: a group of cells acting to perform one function/ muscular/ nervous tissue. f. Organs: complex organization of tissues to perform a specific function/ stomach/ heart/ brain/ Organ System: a group of organs work together for one function/ Gastrointestinal system. Hunger/Eating System: 1. Appetite: based on desire impacted by sight, smell, thought of food. 2. Hunger: Physiological drive to eat. 3. Factors that influence hunger: Hormones/ signals from the brains/ the amount and type of food we consume. 4. Psychology controls our eating behavior not physical hunger. 5. When eating with people that eat more, our serving size increases by b/w 25-69%. 6. People served themselves 38% more ice cream when they used big bowls than when they used smaller bowls/ People ate 32% more popcorn from big buckets than from medium-size buckets, even if the popcorn was stale! 7. The pituitary gland and the hypothalamus work to trigger hunger. Brain-stomach- Nerve receptors: link the stomach to the brain and signals whether the stomach is full or empty/ Blood Glucose Level: hormones like insulin(increases after eating) and glucagon(decreases after eating) are released. a. Hormones: chemicals produced by glands that target organs in other parts of the body/ some increase hunger + satiety. 1. Ghrelin: Produced by the stomach/ stimulates appetite. After eating, typically our hunger levels would go down however, as time passes the following hormone tends to increase hunger. 2. Cholecystokinin: signal satiation/ food is in sm. bowel 8. Which type of food has the most satiety? a. Protein(first) b. Fats c. Carbs d. Bulk and solid foods

9. Gastrointestinal Tract: organs arranged as a long tube through which the food passes/ a. Organs: stomach +intestines. b. Sphincters: controls the passage of materials from one organ to the next. 10. Digestion: The Mouth(minimal digestion occurs here )-> Chewing: mechanical digestion that breaks food a. Amylase: Breaks down carbohydrates. b. Epiglottis: blocks trachea during swallowing. c. Esophagus: sends food from the mouth to the stomach. d. Peristalsis: muscular contraction(wave-like) to move food through the GI track. e. Gastroesophageal sphincter: separate esophagus from the stomach. 11. Stomach: primary location to digest proteins and fats/ digest + stores/ Extensive mechanical digestion to mix food with gastric juices. a. Hydrochloric acid(PH level 1): denature proteins+activate pepsin b. Intrinsic factor: Absorbs vitamin B12 c. Pepsin: an enzyme to digest proteins d. Gastric lipase: digest fats e. Chyme: Semi-solid product of mechanical + chemical digestion in the stomach. 12. Small Intestine: Chyme from the stomach is sent to the SI through the pyloric sphincter/ utilizes pancreatic enzymes and bile. a. Ileocecal Valve: undigested food is sent the large intestines: water + nutrients are absorbed/ material stays for 12-24 hours before elimination. 13. Accessory Organs: Salivary gland/ liver(bile production)- breaks fat into globules into tiny droplets/ pancreas- secretes digestive enzymes/ release bicarbonate to neutralize chyme/ gallbladder- stores bile. 14. Absorption: occurs-> duodenum/ jejunum/ Ileum. a. Villi: lining that comes in close contract with nutrient molecules. b. Brush Border: contain the microvilli that increase the surface area. 14. The lining of the stomach is designed to cope with hydrochloric acid, but other regions of the GI tract are not ● ● ● ● ● ●

Heartburn is caused by hydrochloric acid in the esophagus Gastroesophageal reflux disease (GERD) i s a chronic disease for which painful, persistent heartburn is the most common symptom Peptic ulcers a  re regions of the GI tract that have been eroded by HCl and pepsin The bacterium Helicobacter pylori c ontributes to the production of both gastric and duodenal ulcers Vomiting often accompanies a gastrointestinal infection such as the norovirus Cyclic vomiting syndrome (CVS) is a chronic condition involving severe nausea and vomiting that can last for hours or days

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Diarrhea can be caused by ■ ■ ■ ■ ○ ○

Food intolerances Infection of the GI tract Stress Bowel disorders

Can lead to severe dehydration Is more dangerous for children and the elderly

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Constipation: no stool passed for two or more days Irritable bowel syndrome (IBS) i s a disorder that interferes with normal colon function

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Symptoms of IBS include ○ ○

Abdominal cramps and bloating Either diarrhea or constipation

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IBS is more common in women than in men Cancer can develop in any region of the GI tract

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The most common forms are

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○ Oral cancer ○ Pancreatic cancer ○ Colorectal cancer Food intolerance: a particular food causes numerous unpleasant symptoms, including ○ ○ ○

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The immune system is not involved Food allergy: hypersensitivity reaction of the immune system to a component in a food Celiac disease is an autoimmune disease that is also considered a genetic disorder ○ Complete intolerance for gluten, a protein found in wheat, rye, barley, and triticale ○ Can damage the small intestine, leading to poor absorption of nutrients ○ Requires a diet lacking wheat, rye, barley, and triticale Some individuals may have a negative GI reaction when consuming gluten, but do not have Celiac Disease ○ ○ ○ ○

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Gas Pain Diarrhea

Bloating Abdominal pain Diarrhea Possible joint pain

Symptoms improve by following a gluten free diet...