Nutrition Exam 3 Study Guide-2 PDF

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Study Guide for Exam 3...

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Study Guide for Exam 3 – Chapters 1-14, 18 There are 100 questions each worth 1 point made up of multiple choice, True/False and matching questions plus a few extra credit questions worth 1 point each. As you study for the Final Exam, focus your attention to the following:

Chapter 1 &2 · Of the 6 classes of nutrients, which are macronutrients and which are micronutrients Macro: Carbs, fat, proteins. Micro: Water, vitamins and minerals. · Food energy is measured in calories? Which of the six classes of nutrients can yield energy when metabolized in the body? Carbs, fats, and proteins Which classes cannot? Water, vitamins and minerals What non-nutrient beverage also provides energy?Alcohol How many calories/gram are provided by each class of energy yielding nutrients and the one non-nutrient? Carbs= 4 kcal/g Protein=4 kcal/g Fat= 9 kcal/g Alcohol= 7 kcal/g · Be able to calculate total calories provided by a meal if you are given the grams of carbs, protein, fat and alcohol. You can use a calculator to do the calculations so be sure to bring a calculator. You WILL NOT be able to use your cell phones as a calculator. Example: 57 g of carbs x 4 kcal/g= 228 kcal 16g fat x 9 kcal/g = 144 kcal 6.5 g protein x 4 kcal/g= 26 kcal Total kcal = 228 + 144 + 26= 398 kcal · Know the food groups as summarized in the Dietary Guidelines/ChooseMyPlate. What are some commonly eaten foods in each food group? Vegetables, Fruits, Grains, Dairy Products, Protein Food You are supposed to have five or less servings of sweets and added sugars a week

· What are categories of foods that people commonly consume but are not considered a food group according to the Dietary Guidelines? (hint: alcohol, fats & oils, and sweets & sugary foods) · What is a nutrient requirement? Smallest amount of a nutrient that maintains a defined level of nutritional health What is a nutrient deficiency? Inadequate supply of essential nutrients resulting in malnutrition or disease Nutrient toxicity? The presence in the soil of a plant nutrient in such high concentrations that it is harmful to the plant, whether directly or by creating imbalance among other nutrients · What is the difference between acute and chronic diseases? Chronic diseases- long term conditions that take many years to develop and have complex causes Acute diseases- characterized by relatively sudden onset of symptoms that are usually severe (pneumonia or appendicitis) · What is a risk factor? How does a risk factor relate to a given disease state? risk factor: personal characteristic that increases a person’s chances for developing a chronic disease What is the difference between a person with one risk factor for a disease and the person with 5 risk factors? · What are the principles of diet planning? Why are they important? principles: adequacy, balance, calorie control, nutrient density, moderation, variety 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? It is important so you have enough energy for your bodily functions; you gain weight; you will 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 dense.-Nutrients provided by a food relative to the calories/energy in the food (dense: veg, fruits, whole grains, etc.) (less dense: donuts, soft drinks) Energy dense.-Amount of energy provided relative to the weight of the food (dense: pizza, salami, etc.) (less dense: cakes, cookies, pastries) ·

What is an empty calorie food? Food such as solid fat or sugar that has no nutritional benefit in it and it just provides energy

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What are discretionary calories? What foods choices might fall into the discretionary calorie category? Are excess calories to enjoy once your required nutrient needs are met; sugar, butter, syrup, candy

· 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? For ages 2 years and older; Yes they apply; Attain and maintain a healthy weight, Reduce risk/improve management of chronic disease, Promote 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. A food label help consumers make informed choices; it provides info about total fat, saturated fat, trans fat, cholesterol, sodium, total carbs, dietary fiber, sugars, protein; Digestion What is digestion? A process of transformation where solid and liquid foods are broken down What are the two types of digestion that occur in the gi tract? Mechanical and Chemical digestion What are some fluids that are secreted in the gi tract to aid digestion? Saliva and Gastric Juices · What is absorption? · The uptake of those nutrients from the gi tract by cells of the gi tract What is being absorbed? · What is excretion? of waste and residual products of metabolism from the body What is being excreted? · 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 (can things be secreted/come out and absorbed/get in from it)? · What is peristalsis and why is it important? contractions from muscles to move food along the GI tract · What is motility and why is it important? Does increasing motility speed up or slow down gi tract contents? What about decreasing motility? stretching and contractions of the muscles. Decreasing motility = slow down contents = constipation or hemorrhoids · Where is the site of most nutrient absorption specifically? Small Intestine What is the structure that enables nutrient absorption (hint: absorptive cells lining the villi of the si and their microvilli) Absorptive cells · What two systems of the body help control communication and coordinate the actions of the gi tract? Vascular System and Lymphatic 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? Carbohydrates come in two different forms: simple carbs and complex carbs. Simple carbs monosaccharides – glucose fructose and galactose. Simple carbs disaccharides: pairs of monosaccharides – sucrose lactose, and maltose. Complex carbs: oligosaccharides (3-10 units long). Polysaccharides (>2 units long) Energy from complex carbs last longer then simple. · What are disaccharides? What are the names of the two most common dietary disaccharides? What foods are they most typically found in? Which monosaccharides are in each disaccharide? Pairs of monosaccharides. Sucrose and Lactose. Fruit, honey, table sugar, corn syrup, sugarcane. Milk sugar and malt beer. · Which monosaccharide is also known as blood sugar? glucose/dextrose · What is a polysaccharide? 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? Polysaccharides (>2 units long) 1) starch – made of glucose bound together in long chains. Storage form of energy in plants. 2 forms of starch: amylose and amylopectin. 2)Fiber – also called non starch polysaccharides. Made of long chains of glucose. Provide structure of plant stems and leaves. Humans cant digest it. · 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? Why does the body store it? Does the liver or muscle release glucose to help maintain normal blood glucose concentrations between meals when blood sugar is at baseline or lowered? Why is this important?Why would we usually never eat it? Is this the reason that we do not obtain carbohydrates from meat, poultry and fish? Glycogen. Storage for of carbohydrate in animals and humans. Glucose units bound together in long chains but more branched to enable compact storage. Usually not consumed in diet because it gets used up when animal dies. Liver is the primary storage site for maintaining blood glucose levels. Muscles also store glycogen but used only in the muscles not released in the blood stream · 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. What part of the gi tract does fiber play an active role? Soluble and insoluble fibers. Soluble – partially digested by microorganisms by products are absorbed by colon cells for energy. Acts to lower blood cholesterol by binding It in the intestines and removing it from the body. Insoluble – provides bulk to stool stimulates muscles, promotes peristalsis and motility (reduced transit time to promote health of colon, reduce risks of diverticulosis, colon cancer) Black beans, kidney beans, green beans, broccoli, baked potato with skin, apples with skin. Functional fibers=natural fibers extracted and added to foods or used in supplements for a health benefit (relieves constipation, decreases cholesterol absorption) Resistant starches= don’t get digested in small intestine so doesn’t get absorbed so doesn’t give you calories. · 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? What does it do with excess fructose and galactose? In what foods are fructose and galactose found? What happens to that organ when excessive amounts of fructose and galactose rich foods are consumed on a regular basis? The liver will use this or its energy needs and make glycogen. Convert it into glucose or fat. Fructose: ripened beets, sugar cane, carrots, grapes, peaches, apples. Galactose: Milk sugar (only found in dairy products) The liver will become a fatty liver and become overweight

· What is lactose intolerance? What are the symptoms of lactose intolerance? What is the name of the enzyme that is lacking in people with lactose intolerance? What category of nutrient is lactose? In what foods is it found? Not found? What types of dairy products could a person with lactose intolerance consume? Lactose intolerance means that you don’t digest it well because your body doesn’t produce enough of the enzyme lactase. Lactose is a carbohydrate. Milk/dairy products. Yogurt aged cheeses, low fat dairy products in small amounts, dairy products 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? 14 grams/1000 kcal or 20-35 grams/day. Healthy adults should consume 45 to 65 of their calories from carbohydrates, which equates to roughly 200 to 300 grams of carbohydrates per day · What is hypoglycemia and hyperglycemia? Low blood sugar/low blood glucose · What disease is associated with prolonged excessively high levels of blood glucose? What damage does this disease cause in the body? Insulin resistance/ T2 diabetes. 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? If you have this disease, what is a mealtime strategy to help manage/stabilize blood glucose levels and prevent dangerous spikes? Diet and Exercise. Cut back on carbohydrates 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, and whole milk. · What is glycemic index? What can you do to decrease glycemic load in a meal? 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 contains 50g digestible carbohydrate to the rise that occurs after eating 50g of a standard source of glucose. Low carbs with a low glycemic index · In which food groups are carbohydrates found? Which types of food have no carbohydrates? How many grams of carbohydrates per servingare found in the grains food group? In milk? In fruit? In veggies? In meat? In legumes? In butter? In sugar? What is a serving size of a food from each of these groups? Grains, Fruits, Milk, Veggies, some plant based proteins. Proteins and fats. Grains: 15 Fruits: 18 Dairy: 12 Veggies: 5-15 Legumes: 4-10 Butter 0 Sugar 8 grams Lipids · What is the form that provides calories for human energy needs? Triglycerides How many calories does a gram of fat provide? 9 What is the structure of this type of molecule? 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? Fatty acids · What characteristic of fatty acids cause a lipid to be either solid at room temperature or liquid at room temperature. Fats and liquid or solid according to their chemical makeup or how their building blocks are stacked. The close packing of these blocks are solid. The building blocks of unsaturated have bends or kinks that don't allow the blocks to be tightly stacked so they appear more fluid. Lipids that are liquid at room temperature come from plant oils and unsaturated fats- olive, canola, corn, soybean, safflower, and sesame oils all come from plants. Lipids that are solid at room temperature come from animals and are saturated fats.

What is a solid lipid called and what is a liquid lipid called? Solid lipid- fat. Liquid lipid- oil What are a few examples of each? Solid: butter Liquid: Olive, canola, soybean, safflower, sesame oils What is an omega 3 fatty acid? A fatty acid that has the first double bond in the third placement What foods are high in omega 3 fatty acids? Fish, flaxseed, walnuts(see Figure 5-5 p138 and Table 5-4 p153). What is an omega 6 fatty acid? A fatty acid that has the first double bond on the 6th spot What foods are high in omega 6 fatty acids?Veggie oils, margarine, and salad dressings What is an omega 9 fatty acid? A fatty acid that has the first double bond on the 9th bond What are some foods high in omega 9 fatty acids? Oils: canola, olive, peanut, safflower and sunflower; Fruits: avocados and olives; Nuts: almonds, cashews, macadamias, peanuts, pecans, pistachios and walnuts · What are the names of the two essential fatty acids? Alpha-Lenolenic acid: Omega 3 fatty acid; 18 carbon atoms Lenolenic acid: Omega 6 fatty acid; 18 carbon atoms How many carbon atoms do they have? Which is omega 3 and which omega 6? From what food sources can they be obtained? · What is rancidity? spoilage of a food in such a way that it becomes undesirable, 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 fatty acids bc they are multiple bonds that can be attacked by free radicals. Monounsaturated fats would be next. Saturated fats are not at risk. Can antioxidants help to reduce rancidity of lipids? Yes What are some practical steps to protect oil rich foods in your pantry from oxidation and rancidity? Store them tightly sealed containers in a cool, dark place. What lipids are more resistant to oxidation and rancidity? · Where are phospholipids most commonly found in the body? Cell membranes, mitochondria Are they important for health and well-being? How/why? Yes. Phospholipids are major structural components of cell membranes. Phospholipids are also needed for normal functioning of nerve cells, including those in the brain. · Cholesterol is a sterol? Yes Is cholesterol a nutrient? Yes

Can the human body make cholesterol? Where? Yes. Phospholipids are major structural components of cell membranes. Phospholipids are also needed for normal functioning of nerve cells, including those in the brain. In what foods can cholesterol be found? It is found only in animal foods. Egg yolk, liver, meat, poultry, whole milk, cheese, and ice cream. Which food groups would never have cholesterol? Fruits and vegetables, oils that are plant based. · What type of dietary fiber helps to bind cholesterol and prevent it from getting absorbed into the body?Soluble Fiber · What are lipoproteins? water-soluble structure that transports lipids through the bloodstream Where are they formed? Chylomicron carry? Small intestines and liver-->produce LDL and HDLS When a doctor tests a person’s blood, which lipoproteins do they check for? VLDL (very low density lipoproteins) LDL (low density LipoProteins) HDL (high density lipoprotein)

What would it mean if the LDL’s are high and the HDL’s are low? It would mean that you have too much "bad" cholesterol and not enough "good" cholesterol · How are fats related to heart disease? Eating foods with too much fat raises your cholesterol level which increases your risk of heart disease Are carbohydrates related to heart disease? If you are consuming too much carbs, this turns into sugar in your body and can clog your arteries which can make it difficult for you to get oxygen to the heart. How does atherosclerosis contribute to heart disease? Atherosclerosis is the thickening and hardening of your arteries, arteries carry oxygen rich blood to your heart Does omega 3 fatty acids help to lower hypertension? Yes Does it have an effect on pain sensations? yes, by decreasing inflammation What are some sources of omega 3 fatty acids in the diet? Fish, shell fish, Oils( flaxseed, walnut, canola, soybean), walnuts and flax seeds, seaweed What recommendations in the Dietary Guidelines help to ensure that consumers obtain a minimum amount of omega 3’s in the diet each week? 8 ounces of cold water fatty fish a week (sardines, salmon and tuna) · 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? Grains: 0-18 Fruits: 0→ avocado & fruit pies have fats up to 11 grams Veggies:0-27 Proteins: 7-17 Legumes: varies Dairy:0-8 Skim: 0-3 Butter: 12g Sugar: 0 · How much lipid/fat/oil does the AMDR recommend Americans to consume each day in our diets? 25-30% of daily energy from fat · Is it important for most American’s to try to control their overall calorie consumption (i.e. are a majority of American’s getting too many calories in their diets)? Yes Would substituting foods that are leaner (with less fat) be a good strategy to help reduce overall calories? Yes Why? Lean low-fat meats→ chicken poultry(without skin) lamb pork What protein-rich foods have the least fat in them and which have the most fat in them? Most: Bacon, baked beans, fried meat

Proteins · What does the amino acid sequence of a protein mean and what does it determine? What type of protein structure is it called? Amino acid sequence determines structure, shape and functions R groups form many types of bonds (some strong, some weak) 4 levels of organization:::: 1) (primary) structure –covalent bonds(strong) 2) (secondary) structure –electrical attractions (weak) 3) (tertiary) structure –hydrophilic & hydrophobic bond (strong) 4) (quaternary) structure – two or more polypeptides form a single protein (weak) · What are factors that can cause a protein to be denatured? What happens in the mouth that denatures proteins? What chemical in the stomach denatures proteins? Temperature changes Cooking, high fever

Physical agitation, stirring, shaking, chewing Changes in pH(HCl in stomach, lemon juice on fish) · Proteins in food cause food allergies? What is Celiac Disease and what causes it? What foods and food ingr...