Exam 1 Flashcards
(134 cards)
1
Q
List the 3 broad functions of nutrients
A
- Regulate processes
- Create structure in the body
- Provide energy
2
Q
Identify the nutrients that are macronutrients and those that are micronutrients
A
Macronutrients - Water, Carbohydrates, LIpids, Proteins
Micronutrients - Minerals, Vitamins
3
Q
Nutrients that yield energy?
A
Carbs, proteins, lipids
4
Q
List the general functions of carbs, lipids, proteins, vitamins, and minerals
A
Carbohydrates: energy yielding
Lipids: structure?
Proteins: basic structure of cells and organs and stuff
Vitamins: regulate processes
Minerals: keep things going
5
Q
Calculate the total calories in a food item using the macronutrient composition of that food item
A
6
Q
What is the first part of the small intestine?
A
Duodenum
7
Q
What is the second part of the small intestine?
A
Jejunum - most of absorption occurs here
8
Q
What is the third part of the small intestine?
A
Illeum
9
Q
What is the small intestine made up of?
A
Villi
10
Q
What is the purpose of villi?
A
To save surface area in the small intestine
11
Q
Where does digestion begin?
A
In the mouth
12
Q
which nutrients are organic?
A
Carbs, Lipids, proteins, and vitamins
13
Q
Which nutrients are inorganic?
A
minerals and water
14
Q
Which nutrients are energy-yielding?
A
Carbohydrates, lipids and proteins
15
Q
Which nutrients are macronutrients?
A
Carbohydrates, lipids, proteins, and water
16
Q
Which nutrients are micronutrients?
A
vitamins and minerals
17
Q
Which nutrients are for yielding energy?
A
Carbs, protein, and lipids
18
Q
Which nutrients are for maintaining structure?
A
protein, lipids, minerals, and vitamins
19
Q
Which nutrients help regulate processes?
A
Proteins, lipids, vitamins, and minerals, water (involved)
20
Q
What is the difference between nutritional genomics and nutrigenetics?
A
Nutritional genomics: how nutrients affect activities of genes
Nutrigenetics: how genes affect the interactions between diet and disease
21
Q
What are the two types of studies?
A
Experimental and epidemiological
22
Q
What are the three types of experimental studies?
A
Lab-based animal study, lab-based vitro studies, human intervention trials
23
Q
What are the three types of epidemiological studies?
A
Cross-sectional studies, case-control studies, and cohort studies
24
Q
What are the three aspects of a healthy diet?
A
- Variety: different foods within each food groups
- Balance: incorporating foods from all food groups and balancing calories consumed with calories expended
- Moderation: Avoiding overconsuption of any food or food group and maintaining portion sizes
25
What is nutrient density?
nutrient content of food relative to its calories
26
What is empty calories?
calories that have little or no nutrient content
27
What do healthy patterns include and limit?
Include:
- variety of fruits, vegetables, and whole grains
- fat free or low-fat dairy
- variety of protein sources
- oils
- physical activity
Limit:
- Saturated or trans fats (solid fats) and added sugars
SoFAS
- Sodium or salt
28
What are fortified foods?
foods with nutrients added to them
- example: Calcium fortified orange juice
29
What are enriched foods?
Nutrients that are added back that were removed during processing
Example: enriched white rice will have some B-vitamins and iron added back
30
What are the primary goals of healthy people 2020?
- Increase quality of life through better health for all life stages
- Eliminate health disparities
- to create social and physical environments that promote good health
31
What is DRI?
Dietary Reference Intakes: standards that are designed for healthy people and categorized based on age group and life stage
Includes:
- EAR: Estimated Average Requirement
- RDA: Recommended dietary allowances
- AI: Adequate intake
- UL: Tolerable Upper Intake Level
Used to assess and improve the nutritional status of Americans:
- interpret food consumption records of populations
- establish standards for food assistance programs and plan school menus
- to establish guidelines for nutrition labeling
32
What is EAR?
Estimated Average Requirement:
The value assigned to a nutrient that would meet the needs of 50 percent of the people of a specific age or life stage and gender
Example: For adults aged 19-50 years, the EAR for calcium is set at 800 mg per day. Meets the need of 50% of individuals in this group to maintain bone health
33
What is RDA?
Recommended Dietary Allowance:
The recommended intake required to meet the daily nutrient needs for 97-98 percent of all individuals in a given age or gender group
For adult men, the RDA for vitamin C is 90 mg per day, while for adult women, it is 75 mg per day. This amount is intended to meet the nutritional needs of nearly all (97-98%) healthy individuals in these groups¹.
34
What is AI?
Adequate Intake:
value assigned to a nutrient if some scientific evidence is available, but not enough to establish a recommendation with certainty
Example: Sure! An example of an Adequate Intake (AI) is for Vitamin K. For adult men, the AI is 120 micrograms per day, and for adult women, it is 90 micrograms per day. The AI is used when there isn't enough evidence to establish a Recommended Dietary Allowance (RDA), and it is based on observed or experimentally determined estimates of nutrient intake by a group of healthy people
35
What is UL?
Tolerable Upper Intake Level
highest level of daily nutrition intake that poses little risk of adverse health effects to healthy individuals in a specific age or gender group
An example of a Tolerable Upper Intake Level (UL) is for Vitamin D. The UL for adults is 100 micrograms (mcg) per day, which is equivalent to 4,000 International Units (IU). This is the highest daily intake level that is unlikely to cause adverse health effects in almost all individuals
36
What is EER?
Estimated energy requirement (EER):
General recommendation for how many calories a person should consume in a day
Influencing factors:
- age
- gender
- height
- weight
- level of physical activity
37
What is the AMDR?
Acceptable Macronutrient Distrubution Range
Recommendations for amount of calories from carbs, fats, and proteins
Goal:
- Balance nutrient intake
- Reduce the risk of chronic conditions
38
What is MyPlate?
Daily plan for food intake (Replaced the pyramid)
- on the plate thingo: portioned out for veggies, fruits, grains, dairy, protein
39
Who does food labeling?
FDA and FSIS of USDA
FSIS: Food Safety and Inspection Service
40
What are the three categories of health claims?
Authoritized: Supported by extensive scientific evidence and experts in the scientific community
Qualified: Supported by a scientific body of experts and based on emerging scientific evidence
Authoritative: Claims backed and requested by body of scientific experts with the U.S. government or the National Academy of Sciences
41
What are structure/function claims?
Describes an association between a nutrient or food component and the structure or function in the body
- do NOT need to be preapproved by the FDA
Examples: Calcium builds strong bones, Fiber maintains bowel regularity, antioxidants maintain cell integrity, promotes joint health, supports urinary tract health, helps maintain cardiovascular function,
42
What are nutrient content claims?
Claims approved by the FDA that descrive the level of nutrient in a food item
Examples:
sugar-free, fat-free, low-fat, low-sodium, lean, high in ..., good source of calcium, reduced fat, less added sugars
43
What is a probiotic?
Gut bacteria! Sources of good gut bacteria are fermented foods such as yogurt and miso soup (eats fiber!!!)
44
What is a prebiotic?
Another term for fiber! Non-digestible carbohydrate sources used to support metabolism of microbes in large intestine (food for probiotic)
Sources: asparagus, artichokes, oatmeal
45
What are synbiotics?
Combination of probiotics (bacteria) and prebiotics (bacteria snack)
46
What does salivary amalyase break down?
Carbs
47
What does lingual lipase break down?
Fats
48
What does pancreas do?
Has bicarb lipase proteses that neutralize stomach acid and help aid in digestion
It also secretes insulin and glucagon
49
What is the main component in bile?
sterols
50
What are the three sphincters and what do they do?
Lower esophageal sphincter: seperating esophagus & stomach
Pyloric sphincter: seperating stomach from first part of small intestine
Ileocecal valve: seperating small intestine from the colon/large intestine
51
What can the body absorb in terms of fats?
the body cannot absorb anything larger than a monoglyceride
52
What is the purpose of saliva?
to help lubricate the bolus and break down the components in food
53
What is chyme?
Liqufied food that was once the bolus and got mixed with gastic secretions
54
What does mucus do?
protects the lining of stomach from HCl
55
What produces mucus?
Goblet cells
56
What produces stomach acid?
Parietal cells
57
Why is mucus important?
WIthout mucus, stomach would be damaged by HCl and pepsin
58
What does HCl do?
58
What are enterocytes?
cells that line the GI tract/brush border
58
What is the name of the small intestine tissue?
Plicae Circularis
59
What do lacteals do?
Carry the fat molecules that got absorbed by the villi to the lymphatic system
60
What are microvilli?
Extensions of enterocytes that make up tissue
61
What is the difference between epethelial cells and enterocytes?
Enterocytes are one of the many different types of epithelial cells
Entire body is made up of 4 types of cells/tissues
1) Nervous
2) Muscle
3) Connective
4) Epethelial
62
Where do amino acids get absorbed?
into the bloodstream
63
Where do carbs get absorbed?
into the bloodstream
64
Where do lipids get absorbed?
lymphatic vessels / lymphatic system
65
What does the pancreas secrete?
alkaline bicarbonate, pancreatic juices, and insulin - it neutralizes the acidic chyme from stomach
66
What is pancreatic juice made of?
bicarbs, pancreatic lipase, proteses, pancreatic amalyse
67
What does epethelial cells/tissue do?
cover organs and line spaces
68
What does the gallbladder do?
store bile and help digest fats
69
How are water-soluble nutrients absorbed?
through the intestinal wall - through the capillaries and they carry nutrients to the liver
70
How are fat-soluble substances absorbed?
through lacteals and travel through the lymph system
- EXCEPTION: some short chain fatty acids go through bloodstream
71
What does the duodenum absorb?
most minerals, except for electrolytes
72
What does the jejunum and upper illeum absorb?
Carbs, amino acids, and water-soluble vitamins
73
What does the terminal part of the illeum absorb?
LIpids and fat-soluble vitamins
and Vitamin B12 (escorted by intrinsic factor)
74
What contents remain at the end of the illeum
some water, plant fibers, indigestible stuff, and bacteria
75
Where do undigested foods go?
large intestine
76
how does one speed up their transit time?
Exercise and fiber
77
If you don't absorb water in the colon, what happens?
Diarrhea
78
If you absorb too much water in the colon, what happens?
Constipation
79
What are the functions of the large intestine?
Propulsion, absorption of water and sodium, preperation of waste for defecation
80
what is the chylomicron?
it is a sphere of phospholipids that is the final package when absorbing fats to be delivered and transported to the lymphatic system. It emulsifies.
81
What is the point of the microbiota?
some of them produce vitamin K and some B vitamins. - mostly done by E. Coli
Most ferment plant fibers to short chain fatty acids and they metabolize any remaining nutrients
82
What happens if we don't eat plant fiber?
the bacteria which was supposed to break down plant fibers will break down mucus instead to get what they need and then it leads to infection and the cells stop holding hands so you get leaky gut
83
What does pancreatic amalyse NOT work on?
fiber. It cleaves starches
84
What do emulsifiers do?
allow oils to be mixed in aqueous solution
85
What does pancreatic lipase do?
cleaves fatty acids from triglycerides
86
True or false: Bile has hydrophobic and hydrophilic sides
true
87
Is protein/amino acids water soluble?
protein shakes can be made in water remember that
so protein goes into the bloodstream cuz its water soluble
88
True or false: pepsinogen is protease (scissors)
true
89
How are vitamins absorbed?
No need for digestion
- fat soluble vitamins helped with dietary fat and are transported in the chylomicron (think: like dissolves like)
Water-soluble vitamins absorbed in the blood
- vitamin b12 escorted by intrinsic factor
90
How is alcohol absorbed?
Some alchol is absorbed in the stomach
most in the small intestine and it travels to the liver for detoxification
91
How are minerals absorbed?
- along the small intestine
- Sodium is best absorbed with glucose and amino acids
- iron and calcium will down regulate their receptors if they don't need that much for absorption
92
How is water absorbed?
Most in the small intestine
small amount in large intestine
93
What is a ulcer or peptic ucler?
erosion in the stomach lining or an upper part of a small intestine
94
What is the main cause of an ulcer?
H. pylori through oral-oral or fecal-oral exposure
95
What are some other causes of ulcers?
regular aspirin use, excessive alcohol consumption, smoking
STRESS CAN COMPLICATE NOT CAUSE
96
True or false: having too much fiber causes constipation
False: constipation is caused by not having enough fiber
97
Why does being overweight or pregnant cause heartburn/GERD
the pressure from the stomach can push the acid back up the throat
98
True or false: Spicy foods cause GERD
False, increases the symptoms but not cause. Symptoms are the manifestation not the cause
99
What is GERD/Heartburn?
produces pain in the chest when stomach acid refluxes back into the esophagus
100
What is barretts-esophagus?
erosion of the esophagus due to GERD/inflammation
101
what does hydrochloric acid do?
denatures proteins, liquifies foods, activates the enzymes pepsin and lingual lipase, helps prepare iron for absorption
102
Why is hydrochloric acid important?
it helps neutralize bacteria and assists in the digestion of proteins
103
What does intrinsic factor do? Why is it important?
It is essential for vitamin b12 absoprtion and you need vitamin b12 to not get pemicious anemia
104
What does pepsinogen do? Why is it important?
stomach acid converts it into pepsin and it converts the rest. it aids in protein digestion by breaking protein into shorter chains/smaller portions - scissors
105
What does gastrin do? Why is it important?
control movement of stomach and secretion of HCl and communicates with the rest of the organs in the GI tract for digestion plus the whole body (grandmaster)
Importance: regulate processes and ensure right enzyme released at right time
106
What is Rugae?
Folded rough tissue in the stomach created for expanding space
107
What happens if you lose the folds/structure of the villi?
Diseases
108
What do chief cells do?
Secrete pepsinogen
109
How is pepsinogen secreted?
Chief cells
110
What are the components of a whole grain?
Endosperm, Bran, Germ
111
What is the minimum carb intake to avoid ketosis and spare protein?
130 grams per day
112
What are some food examples of complex carbohydrates?
Whole grains, vegetables, fruit, legumes, nuts and seeds
113
What are the different types of complex carbs?
Polysaccharides (starch and glycogen) and Dietary fiber
114
What are polysaccharides?
Chains of thousands of glucose molecules linked
Examples include starch and glycogen
115
What is starch?
A type of polysaccharide that is the storage form of carbs found in plants
Generally either long, straight chains or branches chains
116
What is glycogen?
A type of polysaccharide: a storage form of carbohydrate found in liver and muscle of animals
117
What is dietary fiber
Repeating units of glucose and other monosaccharides that cant be digested by human enzymes
118
What is honey made up of?
Fructose and glucose. It has 21 kcal per teaspoon and table sugar has 15 kcal per teaspoon
119
What is high fructose corn syrup comprised of?
55% fructose and 45% glucose
120
What are the two categories of sweeteners used to flavor food?
Nutritive and non-nutritive sweeteners
121
What are non-nutritive sweeteners?
Natural or synthetic (carbohydrate analogs that look and taste like carbohydrates but don’t have energy) and they DO NOT PROVIDE CALORIES
122
What are nutritive sweeteners?
Can be digested and yield calories
-includes sucrose, fructose, honey, molasses, and high fructose corn syrup
123
True or false: galactose rarely exists as an individual compound in foods
True
124
What formula does every monosaccharide follow?
C6H12O6
125
Define simple carbohydrates
Less than 10 monosaccharide units
126
Define complex carbohydrates
More than 10 (up to thousands) units
127
How are carbohydrates produced?
Photosynthesis
128
True or false: we can absorb disaccharides
False: we cannot absorb disaccharides
129
True or false: in terms of fats, we can absorb triglycerides
False: we cannot absorb anything larger than a monoglyceride
130
Explain the process of digestion and absorption of carbohydrates
Step 1: broken down in the mouth by salivary amalayse
Step 2: travels down the esophagus as a bolus and Lowkey bypasses the stomach
Step 3: in the jejunum villi, the pancreatic amalayse breaks them down into smaller glucose chains
Step 4: enzyme from the fucking walls break them down into monosaccharides
Step 5: glucose, galactose, and fructose get absorbed (in the jejunum!) and go to the blood where they all turn into glucose
The end!!!
131
Explain the digestion and absorption of fat
Step 1: large fat droplets enter small intestine after a meal
Step 2: bile salts from the gallbladder come in and emulsify the fats into smaller particles
Step 3: pancreatic lipase comes in an cleaves fatty acids from triglycerides
Step 4: bile goes back to the gallbladder
Step 5: the monoglycerides and fatty acids are absorbed through the ILLEUM villi and reform into triglycerides
Step 6: short chain fatty acids join the party
Step 7: the longer chain fatty acids become chylomicrons and gets delivered through the lacteals into the lymphatic system
132
Explain the digestion and absorption of protein
Step 1: in the stomach, pepsinogen is secreted by chief cells and is converted to pepsin by HCl
Step 2: pepsin does it’s chip chip chip
Step 3: smaller units enter the small intestine in the jejunum
Step 4: pancreatic enzymes break them into amino acids
Step 5: amino acids absorbed and travel through blood to liver
