Podcast
Questions and Answers
Which macronutrient is the primary fuel source for the brain?
Which macronutrient is the primary fuel source for the brain?
What is the energy yield per gram of carbohydrates according to Atwater values?
What is the energy yield per gram of carbohydrates according to Atwater values?
Which enzyme is responsible for breaking down lipids in the digestive system?
Which enzyme is responsible for breaking down lipids in the digestive system?
What is the primary function of the hepatic portal system in the body?
What is the primary function of the hepatic portal system in the body?
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Which hormone promotes the release of insulin in response to glucose infusions?
Which hormone promotes the release of insulin in response to glucose infusions?
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What carbohydrate is the sweetest monosaccharide?
What carbohydrate is the sweetest monosaccharide?
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Which complex carbohydrate plays a vital role in carbohydrate storage in muscles and liver?
Which complex carbohydrate plays a vital role in carbohydrate storage in muscles and liver?
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'Gluconeogenesis' is a process where:
'Gluconeogenesis' is a process where:
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Which enzyme acts on all three macronutrients during digestion in the small intestine?
Which enzyme acts on all three macronutrients during digestion in the small intestine?
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Which macronutrient is most likely to make you feel full for a longer duration due to its breakdown process?
Which macronutrient is most likely to make you feel full for a longer duration due to its breakdown process?
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Which dietary component is essential for providing energy in the form of ATP through oxidative phosphorylation in the electron transport chain (ETC)?
Which dietary component is essential for providing energy in the form of ATP through oxidative phosphorylation in the electron transport chain (ETC)?
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Which organ amongst the following plays a significant role in energy metabolism and regulation of blood glucose levels?
Which organ amongst the following plays a significant role in energy metabolism and regulation of blood glucose levels?
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Which compound is crucial for neutralizing reactive oxygen species in the body, thereby protecting against oxidative damage?
Which compound is crucial for neutralizing reactive oxygen species in the body, thereby protecting against oxidative damage?
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Which group of vitamins is known for their role in protecting cells against oxidative damage by neutralizing free radicals?
Which group of vitamins is known for their role in protecting cells against oxidative damage by neutralizing free radicals?
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What macronutrient is primarily metabolized in glycolysis to produce pyruvate for further energy extraction in the cell?
What macronutrient is primarily metabolized in glycolysis to produce pyruvate for further energy extraction in the cell?
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What is the primary role of magnesium in the body?
What is the primary role of magnesium in the body?
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Which process involves the estimation of the energy required to process food?
Which process involves the estimation of the energy required to process food?
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Which hormone is produced by fat cells in proportion to the amount of fat stores?
Which hormone is produced by fat cells in proportion to the amount of fat stores?
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What is the primary function of creatine phosphate in muscle cells?
What is the primary function of creatine phosphate in muscle cells?
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Which enzyme is responsible for the synthesis of ATP in cellular respiration?
Which enzyme is responsible for the synthesis of ATP in cellular respiration?
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What does BMR stand for?
What does BMR stand for?
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Study Notes
Nutrition: Science of Foods and Nutrients
- Energy and nutrients used by the body for maintenance, growth, and repair
- Nutrients categorized into macronutrients (carbohydrates, lipids, protein) and micronutrients (vitamins, minerals, water)
Macronutrients
- Provide energy for the body
- Carbohydrates: primary fuel source, especially for the brain
- Lipids: energy and essential nutrients
- Protein: tissue growth, repair, and maintenance (can also be used for energy)
Calculating Energy from Food
- 4 kcal/gram of carbohydrates and protein
- 9 kcal/gram of fat
- 7 kcal/gram of alcohol
- Use Atwater values to calculate total kcal
Acceptable Macronutrient Distribution Ranges (AMDR)
- Carbohydrates: 45-65% of daily energy intake
- Lipids: 20-35% of daily energy intake
- Protein: 10-35% of daily energy intake
Importance of Nutrition
- Can prevent some diseases and reduce risk for others
- Importance of nutrition in diseases such as osteoporosis, osteoarthritis, and certain types of cancer
- DRI (Dietary Reference Intakes) for energy, nutrients, and other dietary components that support health
Dietary Reference Intakes (DRI)
- Estimated Average Requirements (EAR) for nutrients
- Recommended Dietary Allowance (RDA) for almost everyone
- Adequate Intake (AI) for nutrients with limited scientific evidence
- Tolerable Upper Intake Level (UL) for nutrients that may have adverse effects at high levels
Energy and Macronutrients
- Estimated Energy Requirement (EER) based on age, gender, weight, height, and physical activity
- Acceptable Macronutrient Distribution Ranges (AMDR) for carbohydrates, lipids, and protein
Dietary Ideals
- A nutritious diet should be adequate, moderate, balanced, varied, and nutrient-dense
- Eating a variety of foods from different food groups is essential for good health
Food Labels and Nutrition
- Food labels provide information on %DV (percent of the Daily Value) for nutrients
- %DV is based on a 2,000 kcal diet
- Compare %DV between food items to make informed choices
Nutrient and Health Claims
- Nutrient claims describe the nutrient content of a product
- Health claims describe the potential health benefits of a food
Hunger and Satiety
- Hunger is a physiological need to eat, while appetite is a psychological desire to eat
- Satiety is the feeling of fullness and satisfaction
- Regulated by the brain, signals, and hormones
Digestion and Absorption
- Digestion: breaking down nutrients into smaller units
- Absorption: moving nutrients across the digestive system into the bloodstream or lymph system
- Elimination: removing undigested or unabsorbed products from the body
Regulation of GI Activity
- CNS, PNS, and hormones regulate GI activity
- Gastrin, secretin, and GIP hormones play important roles in regulating digestion
Carbohydrates
- Simple carbohydrates (monosaccharides): glucose, fructose, galactose
- Complex carbohydrates (oligosaccharides and polysaccharides): starch, glycogen, fiber
- Carbohydrates spare proteins by preventing their breakdown as an energy source### Nutrition Basics
- AAMDR (Acceptable Macronutrient Distribution Range) for adults: 10-35% of daily caloric intake from protein
- RDA (Recommended Dietary Allowance) for protein depends on age, activity, health status, and body weight
- Infants, adolescents, pregnant/lactating women, vegetarians, and athletes have different protein requirements
Vitamins
- Organic compounds essential to an organism in small amounts for metabolic processes
- Contribute no energy to the body (non-kcaloric)
- Deficiencies in vitamins can cause various health problems (e.g., blindness, dementia, retarded bone growth)
- Bioavailability: how much of a nutrient can be used for function
- Factors influencing vitamin bioavailability: efficiency of digestion, previous intake and status, preparation, source of nutrient
- Precursors (provitamins) are inactive forms available in food, converted to active forms inside the body
- Solubility: fat-soluble (Vitamins A, D, E, K) and water-soluble (B vitamins and Vitamin C)
Minerals
- Indestructible, inorganic compounds essential to the body
- Various roles: influence fluid balance, nerve transmissions, muscle contractions, energy metabolism, and bone structure
- Major minerals: calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur
- Trace minerals: chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc
Water and Energy Metabolism
- Water: highly essential (60% of human body), with various roles (cushion, transport, medium for processes)
- Energy metabolism: sum of all chemical reactions in living cells, required to provide energy to the cells
- Principal organs involved in energy metabolism: digestive, liver, pancreas, heart, blood vessels, and kidneys
- Metabolic work: heat, body temperature, and accelerated metabolism
- ATP (adenosine triphosphate): high-energy molecule, transfers energy in small usable amounts
- ATP synthesis: requires energy, ATP breakdown: releases energy
- Glycolysis: extracts energy from glucose, pyruvate, and acetyl-CoA
- TCA Cycle (Krebs Cycle): releases energy through oxidation of acetyl-CoA
- ETC (Electron Transport Chain): final step in energy metabolism, produces ATP molecules
Oxidative Protection
- Free radicals: unstable molecules that can cause cell damage and cell death
- Antioxidants: substances in foods that significantly decrease the adverse effects of reactive species
- Vitamins E, C, and A: donate electrons to stabilize free radicals
- Minerals: zinc and copper act as cofactors to enzymes that convert free radicals to less damaging substances
Body Fluid and Electrolyte Balance
- Body fluid: approximately 36kg of water, divided into ICF (intracellular fluid) and ECF (extracellular fluid)
- Electrolytes: sodium, potassium, magnesium, calcium, and chloride
- Water homeostasis: need to control total body water and water location
- Sources of water: metabolic reactions, diet, and environmental influences
- Average water intake: 1450-2800 mL/day
- Health Canada's recommended water intake: dependent on diet, activity, environment, and body size
Blood Health
- Iron: essential for hemoglobin production, interacts with platelet clotting, and cofactor for enzymes
- Vitamin K: essential for blood clotting, bone health, and energy metabolism
- Folate and Vitamin B12: essential for protein metabolism, DNA synthesis, and RBC production
- Copper: essential for hemoglobin synthesis, energy metabolism, and immune function
Bone Health
- Bone anatomy: cortical (compact) and trabecular (sponge-like) bone
- Bone functions: structure, support, and metabolic processes
- Calcium: essential for bone health, 99% stored in bones and teeth
- Vitamin D: essential for bone growth, maintains blood calcium and phosphorus levels
- Vitamin K: essential for bone formation, synthesizes osteocalcin
- Phosphorus: essential for bone structure, energy metabolism, and genetic material
- Magnesium: essential for bone structure, energy metabolism, and membrane transport
- Fluoride: essential for bone health, strengthens bones and teeth
Energy Balance and Body Composition
- Energy balance: maintains healthy weight over time, balance between energy intake and expenditure
- BMR (Basal Metabolic Rate): rate at which person expends energy at rest
- RMR (Resting Metabolic Rate): measure of energy use at rest, above basal metabolism
- Physical activity: voluntary movement of skeletal muscles, above basal metabolism
- Thermic effect of food: energy required to process food
- Imbalance: under, over, or obesity
Body Composition
- Body weight: BMI (weight kg/height m2), normal range 18.5-24.9
- Body composition: lean body mass and percent body fat
- Ideal amount of body fat: enough to meet basic needs (13-21% for men, 23-31% for women)
- Genetic factors: thrifty gene theory, set-point theory
- Physiological factors: hunger and satiety, proteins and hormones (leptin, grehlin)
Physical Activity
- FIT principle: frequency, intensity, time, and type
- Fuel for physical activity: ATP, creatine phosphate, carbohydrates, lipids, and proteins
- Physiological responses: increase in energy expenditure, heart rate, and breathing rate
Nutrition for Pregnancy and Lactation
- Nutrition in stages: crucial during pregnancy and infancy
- Prior to pregnancy: full nutrient stores, healthy body weight, and healthy support tissues
- During pregnancy: critical periods and nutrition, folate and iron, and developmental changes
- After pregnancy: mother's nutrition, lactation, and infant's nutrition
- Infancy, childhood, adulthood, and elderly/aging: distinct nutritional needs and challenges
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Description
Test your knowledge on nutrients like magnesium and fluoride and their roles in the body, as well as concepts related to energy balance, body composition, and physical activity. Practice calculating energy used for basal metabolism and base level functions.
