Nutrition exam test 1 study guide PDF

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study guide for test one...

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Nutrition exam study guide lecture one Energy yielding and non energy yielding nutrients Energy yielding=macro nutrients. Nutrients in foods that provide calories Carbohydrates lipids Proteins Non energy yielding=micronutrients. do not have calories so they do not provide energy vitamins minerals Water differences between essential and non essential Essential: lipids, vitamins, minerals, water, and some proteins cannot be synthesized in the body needed because your body cannot make it have a specific role in the body Non essential: carbohydrates and some proteins still need them, but our body can produce them on its own can be made by the body in sufficient quantities Consumption is still beneficial for our health Definition of nutrition A science that studies the interactions between living organisms and food a relationship Fortified vs enriched Fortified: adding nutrients not naturally found in the food to increase the nutritional quality Enriched: nutrients added back that were lost during processing. the amount of nutrients added is about that of the natural content of food before processing Phytochemicals A substance found in plant foods that is not an essential nutrient, but may have health promoting properties Choleric yield of each macro nutrient Carbs: four calories per gram Protein: four calories per gram Fats: nine calories per gram Water: 0 calories per gram Example: 1 gram of protein= four calories how to read food labels look at serving size Check calories

Limit intake of total fat, saturated fat, cholesterol, and sodium Saturated and translates need to be included because they are shown to have adverse health affects get enough vitamin a, calcium, vitamin c and iron 5% or less is low, 20% or more is high Percent daily values and what kind of diet they are based on based on a 2000 calorie diet only used on food labels Based on: 60% carbs 30% fat and 10% protein to find your percent daily value: (percent value on label)x(2000 kcal)/(daily calorie target) Caloric vs nutrient dense foods Nutrient dense: provide a substantial amount of vitamins and minerals and relatively few calories caloric dense: contain a lot of calories and few nutritional benefits Calculate percent macronutrient of food Carbs: amount of grams x four kcal/g=_____kcal/ total kcal= % Protein: amount of grams x four kcal/gram=_____kcal/ total kcal= % Fat: amount of grams nine kcal/gram=_____ kcal/ total kcal= % lecture two order of digestion and what happens oral cavity: mastication, mixing of food with saliva Esophagus: moves bolus from oral cavity to stomach Stomach: digestion small intestine: duodenum is where most of digestion occurs, jejunum does little digesting but a lot of absorption, lleum also absorbs. bile acid is made in the liver and delivered to the small intestine large intestine: formation of feces and some absorption enzymes Amylase: in the mouth, helps break down simple sugars lipase: breaks down lipids in the small intestine Pepsin: digests protein Gerd and leaky gut GERD: gastroesophageal Reflux Disease Affects lower esophageal spinster Occurs when it is weak, inflamed, or relaxes inappropriately Symptoms: heart burn, dyspepsia caused by an increased intra-abdominal pressure Leaky gut

Destabilization of mucosal lining that interacts with the environment causes autoimmune responses (food allergies) lecture three Soluble vs insoluble fibers and benefits of both insoluble Doesn't dissolve in water Gut healthy fibers Laxative effect: adds bulk to diet and prevents constipation passes through GI trace intact speeds up passage of four and waste through gut Soluble dissolves in water and forms a gel delays gastric emptying: satiety, weight control, blood sugar levels, insulin sensitivity, cholesterol levels benefits of fermentable fibers fermentable fibers: fibers that dissolve some benefits Prebiotic Decreases pH of colon makes it a hard environment for bacteria and cancer cells to live in Energy enhanced immune function difference between glycemic load and glycemic index Glycemic index: increase in blood glucose and insulin after eating carbs. represents how quickly food is digested and absorbed into the blood stream Glycemic load: better reflection of the effect of food on blood glucose, a number that estimates how much food will raise a persons blood glucose level after eating it. GL= GI of foods G CHO in food/100 difference between high glycemic and low glycemic foods and the affects they have on the body high glycemic foods increase blood glucose levels for a few hours then cause you to fall under the normal level about 4 hours after eating it low glycemic levels increase blood glucose levels a little less and for a shorter amount of time but they do not ever cause you to fall under the normal level pros and cons of fructose Pro: it is a simple carb which means it is easier to break down is metabolized into fat when to consume simple or complex cards Lecture four

difference between type I and type II Type I: sugar level rises when eating and the body does not have enough insulin to break it down type II: body does produce enough insulin, but the body does not respond properly benefits of exercise lowers risk of developing diabetes how stress influences diabetes stress causes you to produce cortisol which leads to an even higher blood glucose level stress causes you to eat comfort foods which also leads to a higher blood glucose level USDA powerpoint all variables that affect energy need

Age, gender, height, weight, activity level definitions of acronyms

RDA: recommended dietary allowances EAR: estimated average requirements DRI: dietary reference intakes AI: adequate intakes UL: tolerable upper intake levels EER: estimated energy requirements AMDR: acceptable macronutrient distribution ranges...