(1) Eating and Digesting Food, the ADG and Dietary Requirements, Allergies and Intolerances Flashcards

Question

Stomach - macronutrient digestion

Answer 1

Mucous membranes that line the stomach produce and store the enzyme pepsinogen. When pepsinogen is released into the stomach it mixes with hydrochloric acid and is converted into pepsin. Pepsin begins the breakdown of protein into amino acids. Gastric lipase in the stomach begins the breakdown of fats into diglycerides and fatty acids. The breakdown of protein and fat occurs through enzymatic hydrolysis.

Answer 2

The small intestine is made up of three sections - the duodenum, the jejunum and the ileum.

Answer 3

The **duodenum** is the first and shortest section of the small intestine. Enzymes from the **liver, gall bladder and pancreas** are released into the duodenum to continue the digestion of the macronutrients - protein, carbohydrates (starches) and fats.

Answer 4

The **jejunum** is the middle section of the small intestine, between the duodenum and the ileum. Most nutrients in food are absorbed into the bloodstream through the villi that line the jejunum.

Answer 5

The **ileum** is the final section of the small intestine and is responsible for the absorption of any nutrients not absorbed through the jejunum.

Answer 6

The liver and gall bladder release bile, a chemical that is released into the duodenum to physically break down or emulsify fat. The pancreas secretes enzymes into the duodenum to break down fats, proteins and starches by enzymatic hydrolysis: *Lipase breaks down fats into fatty acids and glycerol. * Pancreatic amylase breaks down starch into maltose. * Protease and Trypsin splits protein into amino acids. The intestinal epithelial cells that line the villi secrete: * Sucrase to break down sucrose to glucose and fructose * Lactase to break down lactose to glucose and galactose *Maltase to break maltose to glucose

Answer 7

Once the nutrients have been absorbed through the jejunum and ilium, the indigestible remainder of food moves on to the large intestine. Water is absorbed from the waste, and the remains are bundled together. The resulting faeces are removed from the body through the anus by muscular contractions.

Answer 8

Gut microbiota that live in the large intestine or colon break down soluble and insoluble dietary fibre through a process of fermentation to produce short-chain fatty acids that keep the epithelial cells lining the colon healthy. Dietary fibre is not absorbed into the bloodstream.

Answer 9

absorption of carbs, protein and fat mainly occurs in the jejunum and ilium of he small intestine, taking 2-3 hours before reaching the large intestine

Answer 10

The walls of the small intestine are lined with thousands of villi which create a large surface area that allows the tiny units of each nutrient to pass through into either the bloodstream or the lymphatic system. - check diagrams for structure

Answer 11

Monosaccharides are single units of sugar (single sugars) that are the base unit from which other carbohydrates are built and have a sweet taste. They can come as: - glucose ( onions, unripe potatoes and sweet fruits) which is used as energy by the body, - fructose (fruit, plant juices and honey) - galactose ( milk of mammals such as cows, goats and sheep)

Answer 12

Disaccharides are formed when two monosaccharides join together called double sugars. They have a sweet taste and readily dissolve in water. Sucrose is formed from one unit of glucose plus one unit of fructose (fruits, vegetables and cane sugar) Lactose is formed from one unit of glucose plus one unit of galactose, and is found in milk.

Answer 13

Polysaccharides are carbohydrates made from many sugar units, called starches. These form during photosynthesis in plants from a varying number of monosaccharides units joined together in a chain. They are tasteless, readily dissolve in water and are converted to glucose during digestion. They are found in cereals and starchy vegetables like potatoes.

Answer 14

Fibre is only found in plant food. It is not digested in the stomach or small intestine; instead, it is broken down by bacteria in the large intestine into short-chain fatty acids through a process of fermentation. These fatty acids are essential in keeping the epithelial cells that line the bowel healthy.

Answer 15

Insoluble fibre includes cellulose and lignin, which make up the structural part of plants Insoluble fibre retains water and provides bulk to the diet. is slowly and only partially fermented and keeps the bowels regular wholemeal/grains breads and cereals, wheat, fruit and vegetables.

Answer 16

Soluble fibre differs from insoluble fibre in that it dissolves in water and other gastro intestinal fluids and is broken down into a gel-like substance in the large intestine Soluble fibre provides bulk to the digestive system and is almost completely broken down by bacteria in the large intestine oats, legumes, nuts, seeds, lentils and peas.

Answer 17

Resistant starch promotes the growth of healthy bacteria in the colon. It resists digestion in the small intestine and is therefore valuable for bowel health. baked beans, firm bananas, legumes, unprocessed cereals and grains

Answer 18

During digestion, sugars and starches are broken down into the monosaccharide, glucose before being absorbed from the jejunum into the blood capillaries and transported by the bloodstream to cells in other parts of the body, to provide energy. The pancreas secretes a hormone called insulin, which helps the glucose move from the bloodstream into the cells. Once inside the cell, the glucose is 'burned' along with oxygen to produce energy *glucose + oxygen → energy + CO2 + water* Any excess glucose is converted to glycogen and stored in the liver and muscle tissue. It can be used to supplement blood sugar levels during physical activity.

Answer 19

Carbohydrates (along with fat) provide energy for a wide range of body functions, including: - physical + mental exertion, walking, sport, studying, reading - physiological functions, including heartbeat, breathing, blood circulation and digestion - body cell functions such as the production of new protein, cell reproduction and the movement of fluids across the cell membrane

Answer 20

Proteins are made of simple units in chain formation called amino acids and contain carbon, oxygen, hydrogen and nitrogen. The number and type of amino acids in each type of protein chain vary considerably creating different patterns that determine the shape of the molecule, physical properties and type of protein food.

Answer 21

Complete proteins come mainly from animal sources, and contain all the essential amino acids. - high biological value as they contain the aminos acids required for growth and repair of body tissue. - meat, fish, eggs, cheese, milk, yoghurt, soya bean products, quinoa

Answer 22

Incomplete proteins come mainly from plant sources and lack one or more of the essential amino acids. - oats and rye, pulses like peas and beans, and lentils and nuts.

Answer 23

Protein is broken down into amino acids during digestion. The amino acids are absorbed from the jejunum into the capillaries where they dissolve in the blood and are carried to the liver for storage. The liver then directs the distribution of the amino acids for use throughout the body.

Answer 24

The body utilises protein for: - growth and repair of the bone and muscle cells - production of blood cells - formation and repair of connective tissue and cartilage excess protein consumed for the key functions --> converted to kilojoules and utilized as energy/stored as body fat. insufficient carbohydrate and fat in the diet --> protein can also be used as an energy supply (secondary source of energy)

Answer 25

Saturated fatty acids are predominantly present in fats that are solid at room temperature, and are mainly of animal origin. They tend to increase low-density lipoproteins (LDL), or 'bad' cholesterol, which increases the risk of heart disease. - Milk, butter and fats on meats. Coconut oil and palm oil are exceptions, because they are saturated fats of plant origin.

Answer 26

Unsaturated fatty acids are mostly present in plant and vegetable oils. These fats can help decrease cholesterol. - peanut, olive, maize and canola oils, nuts, seeds and soy products

Answer 27

Trans fats are created artificially through a process called hydrogenation. Like saturated fats, they are considered to be more harmful to health as they increase the level of bad (LDL) cholesterol and lower the level of high-density lipoproteins (HDL), or good cholesterol. - linked to the increase the risk of coronary heart disease. - pastries, cakes, biscuits, deep-fried foods and processed foods.

Answer 28

During digestion, fats are broken down to fatty acids and glycerol, which are then absorbed into the lacteal the inner section of the villi in the small intestine. There, they recombine to form fats, which mix with lymphatic fluid. They then pass around the body in the lymphatic system, and join the blood circulation as insoluble fat. They are converted to soluble fat in the liver.

Answer 29

- concentrated source of energy - provide more than twice the energy per gram that carbs or proteins do. If insufficient energy is available in the food consumed, the body uses fat for energy production. Another key use of fat is to insulate the body and maintain its core temperature. Fat is stored in the adipose tissue, and also surrounds vital organs such as the kidneys, protecting them from injury. Fats are also utilised in the absorption and storage of vitamins A, D, E and K. These vitamins are described as 'fat soluble' vitamins, as they are only soluble in fats, not water. (energy, insulation, absorption/storage of vitamins)

Answer 30

microscopic living organisms such as bacteria, yeast and viruses that live in the small and large intestine.

Answer 31

eating a diet that is minimally processed and high in fibre encourage the health of gut microbiota increasing consumption of foods with pro/prebiotics also supports natural microbiota with significant health benefits

Answer 32

live bacteria such as bifidobacterium and lactobacillus that have significant health benefits for individuals - yoghurt and fermented foods including kimchi, miso and kefir

Answer 33

Compounds that naturally occur in certain foods or that are added to food products that are non digestible They feed bacteria by stimulating the growth or activity of naturally occurring colonic bacteria, thereby improving the health of the gut which in turn improves overall health. - prebiotic substances must not break down or be absorbed in the small intestine (resistance starches, non-starch polysaccharides) - chickpeas, oats, unripe bananas, apples, walnuts

Answer 34

- supress appetite, overweight and obesity metabolise carbohydrates and fats - reduction in cardiovascular disease, type 2 diabetes - support the immune system - reduction in inflammatory diseases - ferment insoluble carbohydrates into short-chain fatty acids

Answer 35

Recent research has shown that the composition and function of the microbiota in the gut can influence mental and brain health - mood and behaviour, including our levels of stress, anxiety and fear Scientific evidence has shown that -high levels of stress can reduce the diversity of gut microbiota, creating dysbiosis, making an individual more vulnerable to disease and infection - dopamine(mood/anxiety) and 90% of serotonin (happiness/depression) is produced by gut microbiota individuals who suffer from anxiety and depression --> more likely to be susceptible to inflammatory conditions, upset stomach, diarrhoea or constipation

Answer 36

a bidirectional network of neurons, hormones and immunological messages enables the brain and gut to communicate

Answer 37

Research is a systematic collection of information about a particular subject. It is then a process of inquiry in order to discover and interpret facts, events, behaviours or theories. The development of the ADG and Australian Guide to Healthy Eating is based on three main principles of research.

Answer 38

A credible source of information is one that is trustworthy and presents unbiased information backed by facts that are supported by evidence. It is written by someone who is an expert in their field, and the information is free of errors and bias. In the 2013 review of the ADGs, the NHMRC consulted with credible sources including: - food, nutrition and health experts around Australia and other parts of the world - government departments such as the Victorian Health Promotion Unit - the food industry (Sanitarium Australia) about their views on healthy eating - public consultation process

Answer 39

- a review of over 55000 pieces of published scientific research - a systematic literature review - detailed randomised controlled trials - a report by the NHMRC that identified the recommended serving sizes - other reports recognised throughout the world

Answer 40

To collect accurate data for the review of the ADG and the AGHE, **NHMRC nutrition and medical experts analysed the data** from 55 000 published scientific research articles. The review panel also **sought advice from a wide range of experts to ensure the information reviewed was relevant and accurate.** Another example of the way in which the NHMRC undertook the accurate analysis of data was in relation to the review of guidelines for infant feeding. **A literature review was undertaken in 2012 and included 2700 full text articles that included information from mothers from a variety of countries.**

Answer 41

- encourage good health and wellbeing by promoting a nutritious diet - provide practical information, so that people can select foods providing the range of nutrients and appropriate nutrient density for them - encourage individuals to not only select nutritious foods but also to watch overconsumption - help Australians determine the food they should eat daily based on age, gender, body size, activity levels, pregnancy and breastfeeding - promote the contribution nutrition makes to healthy weight, quality of life and wellbeing, resistance to infection and protection against chronic diseases and premature death.

Answer 42

Carrying excess weight in the the body in the form of fat. - starting to be a prevalent problem in Australia - excess fat which is an energy dense source that is associated with weight gain

Answer 43

Enjoy a healthy breakfast. Listen to your body. Stop when, or even before, you feel full. Choose water instead of soft drink, cordial, fruit drinks, vitamin waters, energy drinks, sports drinks or alcoholic drinks. When hungry, fill up with fruit and vegetables. Be physically active every day in as many ways as you can. Go for a walk, play active games, go for a ride, start a vegetable garden.

Answer 44

Eat more... - vegetables and fruit, particularly green, orange and red vegetables and leafy vegetables like spinach and legumes/beans like lentils - reduced-fat milk, yoghurt and cheese varieties - lean meats and poultry, fish, eggs, nuts and seeds and legumes/beans - drink water instead of soft drink, cordials, fruit juices and alcohol Eat less... - meat pies, sausage rolls and chips - processed meats like salami, bacon and sausages - cakes, muffins, sweet biscuits - confectionary (lollies), chocolate, ice-cream and desserts

Answer 45

Guideline 1 To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs. Guideline 2 Enjoy a wide variety of nutritious foods from these five food groups every day. Guideline 3 Limit intake of foods containing saturated fat, added salt, added sugars and alcohol. Guideline 4 Encourage, support and promote breastfeeding. Guideline 5 Care for your food; prepare and store it safely.

Answer 46

Saturated and trans fats (butter and cream) increase the risk of heart disease vs. monosaturated fats, almonds and cashews, canola oil. Sugar increases risk of excess fat and weight gain, as well as tooth decay (fruits, vegetables and milk vs. added sugars) Cut down sodium intake as a diet high in salty processed foods is linked to high blood pressure. in turn increasing risk of heart disease and stroke.

Answer 47

The basal metabolic rate (BMR) is the amount of energy the body requires to function which varies according to an individual - person’s build, size, muscle rather than fat = ↑ BMR - Age and gender -Young people, males, and pregnant women = ↑ BMR - Athletes or manual labours

Answer 48

The three main uses of food are the growth and repair of body tissue, the production of energy and the maintenance of body processes and the prevention of disease.

Answer 49

The first two years of a baby’s life is the most rapid period of growth that occurs in the lifespan after birth = ↑ nutritional requirements Babies should exclusively be fed breast milk as it contains all the correct nutrients, fluid and energy in the right amounts. By the time they reach 12 months of age, they require a diet high in energy, protein and calcium to sustain the growth of bones and soft tissue.

Answer 50

Growth becomes more steady = gradual increase in nutrients is required at this stage Children are every active and energetic --> participate in a wide range of physical activites - need nutrient dense diet (protein, carbs, fat, energy) to sustain long period of growth

Answer 51

Diet needs a wide variety of nutrient-dense foods that supply energy protein, vitamins and minerals to sustain another period of rapid growth + intense physical activity

Answer 52

Well- balanced diet is needed to provide adequate nutrients for the maintenance and repair of all tissues in the body, as well as to repair damaged tissues and to provide energy for physical activity. - Protein, vitamins and minerals and dietary fibre As an adult ages, their lifestyle becomes more sedentary and their metabolic rate starts to slow down, which means energy dense foods should be limited so that the energy being consumed does not exceed energy expended, helping maintain a healthy weight.

Answer 53

Increased need for number of nutrients to build new foetal tissue and maternal tissues Protein , additional calcium, folate, iron, vitamin C, B-group vitamins They should increase their carbohydrate and protein intake.

Answer 54

During breastfeeding, mothers need as significant amount of nutrients and energy to cope with the demands of milk production. Mothers need to eat and drink regularly and increase fluid intake above basic needs.

Answer 55

They need to consume a well-balanced diet containing protein, vitamins, minerals and low-GI carbohydrates to enable the growth and repair of tissues and maintenance of all body systems. However, these nutrients are required in smaller amounts as energy needs reduce by 15-20%. - nutrient rather than energy dense

Answer 56

After puberty, there is a difference in growth and development of males and females where males tend to have a larger body size, broader shoulder and greater muscle mass and height than females, resulting in different energy requirements.

Answer 57

for metabolic processes, physiological functions, muscular activity, heat production and growth and synthesis of new tissue

Answer 58

body movement (light, moderate or vigorous) that cause the muscles to work, and that use more energy than the person would use if resting - low levels of activity = great risk for lifestyle diseases - people should be active most days of the week to balance energy input and output and avoid weight gain

Answer 59

A food allergy is an abnormal immunological reaction to food caused by a foreign substance, usually protein - peanuts, tree nuts, fish, shellfish - can cause anaphylactic reaction and thus be life threatening - physical reaction within an hour of exposure to the allergen - hives, rashes, asthma, stomach pain or diarrhoea, headache or swelling of the face or eyelids - difficulty breathing or their breathing may be very noisy, their tongue may swell, their throat or airways may become constricted, and they may lose consciousness - avoid all contact with the allergen

Answer 60

a food intolerance is a chemical reaction in the body to particular foods, not an immune response much more common than food allergies, symptoms are generally not life threatening and occur within 48 hours due to: a condition that makes it impossible for them to metabolise a particular food or nutrient, completely lack or or in an insufficient amount, have the necessary enzyme to digest certain foods or nutrients, not have the biochemical mechanisms required to transport the enzyme/nutrient involved around the body - gluten, lactose and FODMAP intolerance.

Answer 61

Coeliac disease is a disease of the small intestine responsible for digesting nutrients. This makes a person unable to absorb the protein gluten, which is found in cereals such as wheat, rye, barley and oats. Gluten intolerance is caused when the villi that line the walls of the small intestine become inflamed and damaged - this is called villous atrophy, dramatically reducing the area available for the absorption of nutrients. Thus, unabsorbed food passes down the large intestine and out through bowel motions. - flatulence, vomiting, cramping, weight loss in children

Answer 62

- significant abdominal discomfort including excessive flatulence or wind, diarrhoea, bloating, stomach cramps, indigestion and nausea In people who are lactose intolerant, the body produces insufficient lactase to break down and absorb the lactose in the small intestine. Instead, the lactose moves along the large intestine, where the bacteria within the colon cause the lactose to ferment and produce carbon dioxide. This may cause the bowel to retain water and produce the symptoms associated with lactose intolerance. - hard cheeses, brie and cheddar - fresh cheeses, ricotta and cottage cheese - yoghurt and milk substitutes

Answer 63

FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyolsa, a group of short-chain carbohydrates that may be poorly absorbed in the small intestine. FODMAP foods draw water in as they move slowly through the small intestine. Once they reach the large intestine, the gut bacteria use these short chain carbohydrates as their source of food and rapidly ferment them, producing gases. These gases make the wall of the intestine expand, causing severe pain - severe abdominal pain, cramping, bloating, excess wind, constipation and/or diarrhoea. Often occurs in people with IBS - replace high with low fodmap foods

Answer 64

- Oligosaccharides - carbohydrates that contain a small number of monosaccharides: wheat, rye, onions, garlic, leeks, spring onion and legumes (beans and lentils) - Alternative: corn bread, oat bread, corn flakes, rice based pasta - Disaccharides sugars such as lactose that is found in cow's milk and dairy foods made from cow's milk, including yoghurt. - Alternatives: brie and camembert (hard cheeses), almond milk, soy milk - Monosaccharides - fructose, the sugar found in fruit, is present in apples, pears, mango, cherries, watermelon, dried fruit and honey. - Alt: oranges, strawberries, blueberries, bananas - Polyols - a carbohydrate found in some fruit and vegetables, such as apricots, cherries, nectarines, plums, broccoli, sweet corn, avocado, mushrooms, cauliflower and snow peas. It is also used as an artificial sweetener. - Alt: maple syrup and chocolate

(1) Eating and Digesting Food, the ADG and Dietary Requirements, Allergies and Intolerances Flashcards

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