ATI Nutrition (chapters 1 & 2) questions and answers

Definition of essential nutrients nutrients that the body cannot manufacture, therefore must obtain through diet. components of nutritive sources? carbohydrates, lipids/fats, protein, water, electrolytes, minerals, and vitamins. what are the energy-yielding nutrients? carbohydrates, fats, and proteins why are DRI's useful? to understand the food intake of large groups, planning nutrition program standards, and helping individuals what are DRIs comprised of? recommended dietary allowance estimated average requirement adequate intake tolerable upper limit acceptable macronutrient distribution ranges definition of Recommended Dietary Allowance (RDA) amount of particular nutrient that the most healthy people (of similar age and sex) need to avoid risk of chronic disease definition of Estimated Average Requirement (EAR) amount of nutrient required to meet basic requirements for half of people in a particular population. - this reference used by researchers and policy makers - used to help determine RDA definition of Adequate Intake (AI) amount of a nutrient that most people in a population must consume. - helpful when there isn't enough data to establish RDA for a nutrient. definition of Tolerable Upper Intake Level (UL) upper limit (maximum) of a nutrient the person should consume. - ULs used when a nutrient is known to have adverse effects definition of Acceptable Macronutrient Distribution Ranges (AMDR) recommended percentages of intake for energy-yielding nutrients (carbs, proteins, fats) what are all carbohydrates composed of? carbon, hydrogen, and oxygen (CHO) what is the main function of carbohydrates? Provide energy for the body what is the average minimum amount (DRI) of carbs? 130 g/day in adults and children what is the median carbohydrate intake? 305 g/day for males over 20 yrs 228 g/day for adults what is the AMDR for carbs? 45-65% what do carbs provide energy for? cellular work and to regulate fat and protein metabolism what is protein-sparing effect when adequate proteins provided in diet that it allows for excess proteins to be stored and not used for function, thus creating a "sparing effect" of proteins. how are carbs classified? based on the number of saccharide unites that make up structure of the carbohydrate (monosaccharides, disaccharides, and polysaccharides) monosaccharides (definition, type and function) simple carbohydrates glucose, fructose, and galactose used as basic energy for the cell disaccharides (definition, type and function) simple carbohydrates sucrose, lactose, and glucose used for energy, aids in calcium and phosphorus absorption polysaccharides (definition, type and function) complex carbohydrates starch, fiber, and glycogen used as energy storage (starches), and digestive aid (fiber) the liver converts fructose and galactose to create glucose, which is then sent out in the blood stream to increase glucose levels... then? then the pancreas releases insulin in response to elevated glucose levels. thus, insulin helps glucose move into the cells and out of the blood stream. the body digests how much % of starch in how much time? body digests 95% starch within 1-4 hours after ingestion. where does digestion mainly occur? (what hormones used) digestion occurs in small intestines pancreatic amylase (from pancreas) used to digest complex carbs into disaccharides what is the vital source of backup energy? (where is it stored) glycogen it is stored in the liver and muscles glycogen is the stored carbohydrate energy source limited in supply how much energy does digestible carbs provide? 4 cal/g of energy example of glucose corn syrup example of fructose in fruits example of galactose found in milk example of sucrose table sugar example of lactose milk sugar example of maltose malt sugar example of starches legumes, grains, root vegetables example of fiber whole grains, fruits, vegetables what is fiber categorized as? carbohydrate Where is fiber found? only plant sources is fiber digestible? no; it only aids in digestion and it completely excreted via feces fiber is important for proper bowel elimination because..? it adds bulk to the feces and stimulates peristalsis to ease elimination (reduces constipation) why is fiber beneficial? reduces incidence of intestinal cancers, lowers cholesterol, reduces constipation, keeps blood glucose levels balanced in between meals by slowing down rate of glucose absorption. what is the total fiber Adequate Intake? AI for females is 25 g/day, and males 38 g/day fermentation and metabolization of fiber occurs in the colon provides 1.5 to 2.5 cal/g energy sources for protein? plants and animals how are proteins made? by linking of amino acids in various combinations for specific use by the body name and describe 2 types of proteins complete proteins- have sufficient amounts of all 9 essential amino acids (found in animal and soy products) incomplete proteins- have insufficient amounts of all essential amino acids (mainly in plant foods) what are complimentary proteins? part of incomplete proteins. when combined with each other, it forms a complete protein. ex. rice and beans; hummus and crackers functions of proteins are? - tissue-building, repair, and maintenance - balance of nitrogen and water - backup energy - facilitates acid-base balance, fluid, electrolyte balances - formation of neurotransmitters, enzymes, antibodies, peptide hormones, breast milk, mucus, histamine, sperm - nitrogen balance - transport of vital substances and nutrients (across membrane and within cell) - supports immune system 3 Main factors that influence the body's need for protein 1. tissue growth needs 2. quality of dietary protein 3. added needs due to illness what is RDA for proteins? 0.8 kg/day for adults AMDR for proteins? 10-35% of calories protein deficiency leads to? PEM (protein energy malnutrition) consequences of PEM? (diseases) Kwashiorkor and marasmus (both caused by severe lack of protein ingestion) protein provides how much energy? 4 cal/g of energy sources of lipids? dark meat, poultry skin, dairy foods, added oils (margarine, butter, shortening, oils, lard) what is the most densest form of stored energy in the body? lipids/fats fats are a concentrated form of STORED energy (true or false) true Functions of fats/lipids? - hormone production - structural material for cells walls (phospholipids) - protective padding for vital organs - insulation to maintain body temperature - covering of nerve fibers (myelin sheath) - aids in absorption of fat-soluble vitamins what are categories of fats? triglycerides, phospholipids, sterols how much % do triglycerides make up in food? 95% function of triglycerides? supply energy to body (via combining with glycerol) transport of fat-soluble vitamins forming adipose tissue for protection of organs 3 groups of fatty acids in triglycerides? saturated FA, unsaturated FA (mono and poly), essential FA saturated FA (function, definition, example)? solid at room temp, found mainly in animal sources unsaturated FA (function, definition, example)? include monounsaturated and polyunsaturated FA, mainly found in plant sources help reduce health risks monounsaturated FA- olives, canola oil, nuts, avocado polyunsaturated FA- corn, wheat germ, sunflower, safflower, fish essential FA (function, definition, example)? made from broken down fats must be supplied via diet ex. omega-3 and omega-6 used for blood clotting, inflammatory responses, etc example of phospholipid? lecithin function of phospholipids? it's a lipid; component of cell membrane and transport of fat-soluble substances across cell membrane example of sterol? cholesterol function of sterol? its a lipid; found in tissues of animals not an essential nutrient because liver makes adequate amount to meet needs consequences of excess cholesterol? excess can cause blockage in tissues and arteries causing congestion and increasing risk for CVD