Chapter 1: Nutrients. Final Review. Chapter 1: Nutrients. Chapter 1: Nutrients 12/4/15. Func;ons of nutrients 5 Factors that influence food choices:

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1 Chapter 1: Nutrients Final Review Chapters 1-11 Func;ons of nutrients 5 Factors that influence food choices: Sensory (flavors/taste/texture), Cogni+ve (food habits, adver;sing, beliefs), Gene+cs, Environmental (economics, lifestyle, availability, cultural influences, religion), Health status Nutrient Essen;al vs. Non- essen;al nutrient? Chapter 1: Nutrients 6 classes of nutrients: carbs, proteins, lipids, vitamins, minerals, water Macronutrient (carbs, proteins, lipids, water) or micronutrient (vitamins, minerals, water)? Energy in Food We use calorie as a general term for energy, and kcal as a specific measurement or unit of that energy. Chapter 1: Nutrients Common Study Designs used in Nutri;on Research? 1. Animal: effects of nutrients on animals 2. Cell culture: effects of nutrients on cells 3. Epidemiological: study of disease/death rates in popula;on to iden;fy factors that may be related to cause of disease Correla+on is not always causa+on 4. Case Control: those with disease vs. those without disease 5. Clinical/Interven+on: experimental vs. control groups (controlled diet, nutrient supplement, etc.) 1

2 Chapter 2: Nutri;on Guidelines Main idea: how to access, read, interpret, and apply nutri;on guidelines Tools: Guidelines for Americans, 2010 and My Plate (from USDA) What are the tools? What are their main goals? Social- ecological model: model that describes which factors and elements of society affect people s own choices about food/exercise Chapter 2: Nutri;on Guidelines DRI = Dietary Reference Intakes Es+mated Average Requirement (EAR): 50% Recommended Dietary Allowance (RDA): 97-98% Adequate Intake (AI): when EAR/RDA is n/a Tolerable Upper Intake Level: max level of nutrient intake you can take without harmful effects. Chapter 2: Nutri;on Guidelines Food labels FDA (all foods) vs. USDA (poultry/meat) 1990 NLEA: name of food, net weight, name/address of food company, list ingredients, nutri;on info (nutri;on facts panel) Nutrient Claims on food and dietary supplements: 1. Nutrient content claims (fat free really means <0.5g of fat per serving) 2. Health claim 3. Structure/func+on claim Ch 3: Func;onal Foods and Dietary Supplements Func+onal foods: a food that may provide health benefit beyond basic nutri;on (ex. phytochemicals, bacteria, fiber, etc.). Foods can be enhanced with func;onal ingredients during processing. Phytochemicals: plant chemicals; act as an;oxidants 2

3 Ch 3: Func;onal Foods and Dietary Supplements Food Addi+ves: direct (added inten;onally) vs. indirect (added uninten;onally) Regula;on by FDA: Food, Color, GRAS, Prior- sanc;oned substances Dietary/herbal supplements: products that contain a dietary ingredient Regula;on: supplement approval by FDA is NOT required Which one needs FDA approval? Ch 3: Func;onal Foods and Dietary Supplements Fad diets most ofen eventually fail because they do not work. The few that prove effec;ve and have a scien;fic basis become integrated into conven;onal nutri;on and diet therapy. Ch 4: The Human Body From Food to Fuel Peristalsis vs. Segmenta;on Organiza;on Parts (mouth à anus) Mouth, esophagus, stomach (diges;on, HCl, pepsin), small intes;ne (diges;on, absorp;on), large intes;ne (diges;on of fiber, absorp;on), rectum Accessory organs Salivary glands (salivary amylase, lingual lipase), liver (bile), gallbladder (stores bile), and pancreas (bicarbonate, insulin, glucagon, diges;ve enzymes) High fiber diet is beneficial for which GI disorder? Ch 5: Carbohydrates Main carbohydrate sources: Plants 2 Main Types: Simple (sugars): 1-2 sugar molecules Complex (starches and fibers): 3 or more sugar molecules. Storage form: Glycogen vs. Starch 3

4 Ch 5: Carbohydrates Forms of diabetes mellitus: Type 1: lack of insulin produc;on Type 2: cells are resistant to insulin Gesta;onal diabetes: occurs during pregnancy Glycemic Index: measures effect of food on blood glucose levels Describe the rela;onship between blood sugar and glucagon/insulin. What is the difference between Nutri;ve vs. Non- nutri;ve sweeteners? Ch 6: Lipids Storage form: Triglycerides Satura;on: Saturated (all single bonds) vs. Unsaturated (1 or more double bonds) Fats with more double bonds are generally more liquidy. How is Trans fat made? Ch. 6 Lipids Apple/visceral vs. Pear/subcutaneous shape To travel in your blood stream, lipids are packaged into lipoprotein carriers: Chylomicron (releases TG) à VLDL (TG) à IDL returns to liver and converted to LDL (delivers cholesterol) à Liver HDL (picks up cholesterol) Which chronic diseases are related to intake of saturated fat and trans fat? Ch 7. Proteins Made up of: Amino Acids Protein Synthesis: (Fig 7.9) When cells make proteins, they use AA from Amino Acid pool and dietary proteins. Cells in your body constantly build and breakdown proteins à Protein turnover ( protein recycling ) Proteins can also be precursors of non- protein molecules (DNA/RNA/NT) Breakdown of amino acids à Urea à Urine à Kidney 4

5 Ch. 7 Proteins What are some basic func;ons of body proteins? Complete proteins vs. incomplete proteins Vegan vs. Vegetarian Diet and Lifestyle vs. Diet What are factors that increase our need for more dietary proteins? Ch. 8 Energy Balance and Weight Management Correct order of body s energy usage: Carbs à Fat à Proteins Define the following: hunger, sa;a;on, sa;ety, appe;te of American children are overweight/ obese. Ch. 8 Energy Balance and Weight Management Know how to calculate your BMI BMI Be able to interpret BMI to underweight/normal/ overweight/obese Tools to measure poten;al health risks associated to body fat vs. total body fat Internal vs. External factors that influence our food/energy intake Ch. 9 Vitamins Enrichment vs. For;fica;on Vitamins organic, not an energy source, needed in small amounts Fat- soluble vs. water- soluble Vitamins A/D/E/K vs. B- vitamins, vitamin C Food prepara;on and vitamin content General func;ons/deficiencies/toxici;es Topics: Homocysteine 5

6 Ch. 9 Vitamins Example of the level of detail: 1. Vitamin A/Beta- carotene: Func;on: Vision, Immune System, Cell development Toxicity: Teratogen 2. Thiamin/B1 Func;on: Energy metabolism Deficiency: Beriberi Toxicity: None Ch. 10 Water and Minerals Thirst as source of body s hydra;on Water 1. Excre;on: insensible water losses (evapora;on from lungs and diffusion through skin), urine, illness External factors that contribute to water losses: low humidity, high al;tude, high protein/salt foods 2. Water balance: hormonal effects (ADH/ Aldosterone à water reabsorp;on) + thirst Ch. 10 Water and Minerals Minerals: inorganic, micronutrients Minerals General func;ons Topic: Thyroid metabolism Ch. 11 Sports Nutri;on Energy Systems: 1. ATP- CP: anaerobic, fuel 3-15 sec, quick source of ATP from crea;ne phosphate 2. Lac+c acid: anaerobic, glucose à ATP + lac;c acid; muscle fa;gue 3. Oxygen: aerobic, endurance stage, breakdown of carb + fat for energy in mitochondria Slow- twitch fibers (low- intensity/marathon) vs. Fast- twitch fibers (high intensity/sprint) 6

7 Ch. 11 Sports Nutri;on Carbohydrate loading (beneficial if aerobic ac;vity lasts less than min) Carbohydrate Intake and Exercise Pre- exercise meals should consist primarily of carbohydrates (small por;ons of easily diges;ble carbs)/ During (Sports drinks with carbs, salt/minerals)/afer (carbs + protein) Fat as major fuel source for endurance/aerobic ac;vi;es Proteins intake afer exercise to replenish glycogen more efficiently. Muscles and strength are built with exercise, not high protein diet à diuresis (loss of body water à dehydra;on + mineral losses) Ch. 11 Sports Nutri;on Table Types of Ergogenic Aids: Nutri;onal (supplement), Physiological (blood doping: increasing RBC to improve aerobic capacity), Psychological (pep talk/music), Biomechanical (body suits in swimming), Pharmacological (hormones) 7