Nutrition 101 Final Exam 2023 with complete

6 classes of nutrients carbs, proteins, lipids, vitamins, minerals, and water Which nutrients provide energy? carbs, proteins, and lipids energy from carbs 4 kcal/gram energy from protein 4 kcal/gram energy from lipids 9 kcal/gram energy from alcohol (not considered a nutrient) 7 kcal/gram dietary reference intakes encompasses 4 types of nutrient recommendations Tolerable Upper Intake Level (UL) Highest level of daily nutrient intake that is unlikely to have adverse health effects Recommended Dietary Allowance (RDA) Amount of nutrient needed to meet the requirements of almost all healthy individuals (97-98%) Serve as goal intake for individuals, not populations Adequate Intake (AI) Nutrient recommendation based on observed or experimentally determined approximation Sufficient scientific evidence is not available to calculate RDA or EAR Acceptable Macronutrient Distribution Ranges 45-65% kcal from carbohydrate 20-35% kcal from fat 10-35% kcal from protein Best Source of Nutrition information Registered dietitian, some physicians, qualified research studies dietary guidelines Reviewed every 5 years TheU.S.DepartmentofAgriculture(USDA)andtheU.S. Department of Health and Human Services (HHS) jointly create each edition. Advisory Committee is comprised of dietitians, physicians, health professionals, and other key stakeholders Latest edition published in January 2011—DG 2010 DG 2010 key Focus Areas Balancing calories to manage weight, Foods and food components to reduce, Foods and nutrients to increase, Building healthy eating patterns MyPlate Food Groups Fruits Vegetables Grains Protein foods Milk and milk products Nutrient clams on labels Must meet FDA regulations and have evidence to back it up Structure Function claims do not need approval (builds strong bones) nutrition facts label fat free less than o.5 g of fat per serving low fat 3 g of fat or less per serving trans fat free Less than 0.5 gram of trans fat and less than 0.5 gram of saturated fat per serving Light or lite 1/3 fewer kcal than the comparison food Organic At least 95% of the products ingredients have been grown and processed according to USDA regulations anatomy of the digestive tract sphincter A circular muscle surrounding, and able to close, a body opening. Keeps the flow of food in one direction. There are multiple throughout the GI tract that regulate the flow of food particles. peristalsis Wavelike muscular contractions of the GI tract that push the contents GI tract is ringed with circular muscles and surrounding the rings are longitudinal muscles Where does most absorption occur? the small intestine What substance is not absorbed? fiber How are nutrients absorbed? Blood continuously comes to the surface of the SI tract and carries nutrients away nutrient molecules are trapped by microvilli, digested further, then absorbed into the cell monosaccharides Single sugars; Simple carbohydrates disaccharides Pairs of monosaccharides; Simple carbohydrates (maltose, sucrose, lactose) polysaccharides Large; Chains of monosaccharides; Complex carbohydrates hydrolysis Chemical reaction breaks a disaccharide into 2 monosaccharides Molecule of water (H2O) splits to provide hydrogen and OH Commonly occurs during digestion condensation Chemical reaction that links monosaccharides Hydroxyl group (OH) and a hydrogen atom combine to form water glycogen storage form of energy in the body 1/3 in the liver; 2/3 in the muscles starch storage form of energy in plants carb digestion in the mouth Salivary enzyme amylase hydrolyzes starch into smaller molecules (shorter polysaccharides or maltose) carb digestion in the stomach No new enzymes are introduced to break down CHO Salivary amylase diminishes as stomach acid and protein- digesting enzymes break it down Fiber may promote satiety carb digestion in the small intestine Pancreatic amylase continues breaking down polysaccharides Final digestion takes place on outer membranes of intestinal cells carb digestion in the large intestine Fibers remain and attract water Bacteria in GI tract ferment some fibers (mainly soluble) What if we do not provide our body with adequate carbohydrates? Proteins can be used to make glucose, but not easily. Ketone bodies are formed when fat fragments combine What id we provide out bodies with too many carbs? Glucose to fat structure of proteins Proteins are made up of amino acids Amino acids contain nitrogen (N), carbon (C), hydrogen (H), and oxygen (O). All amino acids have the same basic structure. How is the structure of proteins determined? by the sequence of amino acids protein digestion in the mouth Proteins are crushed and moistened protein digestion in the stomach Partial breakdown of protein through hydrolysis Hydrochloric acid uncoils (denatures) proteins protein digestion in the small intestine Polypeptides enter the SI Pancreatic and intestinal proteases hydrolyze them into smaller peptide chains and single amino acids Specific carriers transport amino acids into intestinal cells Once in the cell they may be used for energy or to synthesize needed compounds functions of protein Building blocks of muscles, blood, and skin hormones regulators of fluid balance acid-base regulators Carry nutrients and molecules in the body's fluidsDefends the body against disease What do you look at first on a food label? serving size protein RDA 0.8 g or kg of body weight recommended serving size for most animal protein 3-4 ounces types of lipids triglycerides, phospholipids, sterols structure of lipids have carbon, hydrogen, and oxygen like carbohydrates; have more calories because they have more carbons and hydrogens; characterized by the insolubility to water structure of fatty acids Methyl group and an acid group with a chain of carbons and hydrogens in the middle differences in the structure of fatty acids length of chain, double bonds (saturation), location of double bonds saturated fatty acid fully loaded with all Hydrogen; no double bonds unsaturated fatty acid at least one double bond monounsaturated fatty acid at least 1 double bond polyunsaturated fatty acid 2 or more double bonds; liquid at room temp omega number position of the double bond closest to the methyl group (CH3) omega 3 fatty acid closest double bond is 3 carbons from the methyl group omega 6 fatty acid double bond is 6 carbons from the methyl group triglycerides Contain one glycerol and 3 fatty acids; Condensation forms a triglyceride and hydrolysis breaks it down lipid digestion in the mouth some solid fats melt lipid digestion in the stomach Muscles contract to propel contents toward pyloric sphincter; Lipid particles broken down by gastric lipase lipid digestion in the small intestine When fat enters, cholecystokinin (CCK) is released which signals the release of bile from the gallbladder; Bile acts as an emulsifier so the enzymes can act on the fat; Most fat digestion occurs in the small intestine functions of lipids Part of every cell membrane Energy; Insulation of body temperature; Protection of vital organs recommended energy from saturated fats less that 10% recommended amount of trans fat little to no trans fat recommended amount of dietary cholesterol 300 mg or less America's actual intake of fat calories from fat (on average) is 34% calories from saturated fat is 11% 6 grams of trans fats Too much linoleum acid (Omega 6) Too little linolenic acid (Omega 3) Women consume 230 mg cholesterol Men consume 362 mg cholesterol recommendation for amount of sugar in the diet no more than 25% of calories fiber recommendations 25 grams or more for women; 35 grams or more for men; Actual intake averages at 11-12 grams per day recommendations for whole grains at least half of grains consumed should be whole grains amount of water in the body 60% of an adult's body weight makes up ~75% of lean tissue and 25% of fat less percentage of H2O in females , obese individuals, and elderly electrolytes salts that dissolve in water and break apart into charges particles called ions; attract water cations positively charged ions anions negatively charged ions AI for water men: 3.7 L/day (16 cups) women: 2.7 L/day (12 cups) average: 3L (12-13 cups) metabolism of macronutrients 1) all can be broken down by acetyl CoA 2) acetyl CoA can enter the citric acid cycle 3)most reactions release hydrogen atoms with their electrons which are carried by coenzymes to the electron transport chain 4) ATP is synthesized 5) hydrogen atoms react with oxygen to produce water waist circumference women: over 35 inches= greater risk of chromic disease men: over 40 inches= greater risk of chronic disease Basal metabolism (BMR) energy burned for life-sustaining activities