Podcast
Questions and Answers
What type of fatty acids contains one or more double bonds between carbons?
What is the primary function of the lipoprotein HDL?
Which of the following is considered a complete protein?
Which essential fatty acid is classified under Omega-3?
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What is one of the roles of triglycerides in the body?
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Which carbohydrate is commonly referred to as 'blood sugar'?
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Which type of fat is most likely to increase blood LDL levels?
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What is the primary role of enzymes in the body?
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What is the primary difference between hunger and appetite?
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What constitutes a healthy eating pattern?
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Which of the following nutrients is NOT required to be listed on food labels by the FDA?
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What defines a food as nutrient dense?
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How is nutrient density calculated?
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Which of the following best describes the process of fortification?
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What does a nutrient source provide if it has over 20% of the Daily Value?
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Which of the following statements about essential nutrients is correct?
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Which disaccharide is commonly known as 'milk sugar'?
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What type of vitamins dissolve in fats?
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Which statement about major and trace minerals is true?
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Where does most digestion and absorption occur in the human body?
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What role does ATP play in the body?
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What is the consequence of uncontrolled hyperglycemia?
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Which hormone promotes the use of stored glucose in the body?
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What is the primary function of bile salts during digestion?
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Study Notes
Hunger, Appetite and Satiety
- Hunger is a physiological drive to eat food, regulated by internal cues.
- Appetite is a psychological influence that encourages eating, often in the absence of hunger.
- Satiety is the feeling of fullness and satisfaction, regulated by the brain.
Healthy Eating Patterns
- Include a variety of foods from at least three food groups per meal.
- Prioritize whole grains, fruits, vegetables, low-fat dairy, seafood, and plant-based proteins.
Essential Nutrients
- Have a specific identified function in the body.
- Function is impaired without the nutrient and restored when it's added back.
% Daily Value (%DV)
- Compares the amount of a nutrient in a serving to the recommended intake.
- Only displayed on food labels and is generic, based on Dietary Reference Intakes (DRIs).
- The FDA requires sodium, Vitamin D, calcium, iron, potassium to be listed on labels.
Nutrient Density vs Energy Density
- Nutrient Dense: high in nutrients compared to the amount of calories.
- Energy Dense: high in calories compared to the amount of nutrients.
Nutrient Density Calculation
-
10% DV = good source
-
20% DV = excellent source
Enrichment vs Fortification
- Enrichment: adding nutrients lost during processing back to food.
- Fortification: adding nutrients to food beyond normal levels.
Scientific Method
- Observe patterns and relationships.
- Form a hypothesis based on prior knowledge.
- Conduct controlled experiments, observations, and research.
- Analyze data and observations.
- Draw a conclusion based on the results.
- Share findings with the scientific community.
Lipids
- 9kcal/gram.
-
Triglycerides: composed of glycerol and three fatty acids, containing saturated and unsaturated fats.
- Functions: insulation, cell signaling.
-
Sterols: important for cell membranes, bile production, and vitamin D and hormone synthesis.
- Example: cholesterol, common in plant foods.
- Phospholipids: vital for cell membranes and act as emulsifiers.
-
Essential Fatty Acids are critical for vision, growth, cognition, mood, cardiovascular health, immunity, and inflammation regulation.
- ALA (Alpha-linolenic acid): Omega-3, used to create DHA and EPA.
- LA (Linoleic acid): Omega-6, used to create AA.
- Saturated Fatty Acids: all carbons are bonded to two hydrogen atoms.
- Unsaturated Fatty Acids: contain one or more double bonds between carbons.
-
Lipoproteins: transport lipids through the body.
- Chylomicrons: carry lipids from the intestine to the liver.
- VLDL: carry lipids from the liver, dropping off triglycerides to fat cells.
- LDL: VLDL become LDL when more triglycerides are dropped off, returning to the liver.
- HDL: created by the liver to pick up cholesterol and return it to the liver.
Protein
- 4kcal/gram.
- Composed of 20 amino acids.
- Complete proteins: contain all nine essential amino acids.
- Incomplete proteins: do not contain all nine essential amino acids.
- Shape determines function of proteins.
Protein Functions
- Body structure
- Antibodies
- Transport molecules
- Hormones
- Enzymes: speed up anabolic and catabolic reactions. Hormones signal cells which enzymes to make. (Example: amylase breaking down starch)
Carbohydrates
- 4kcal/gram.
-
Monosaccharides:
- Glucose: most common, "blood sugar"
- Fructose: sweetest, "fruit sugar"
- Galactose: rarely alone, part of lactose.
-
Disaccharides:
- Sucrose: "table sugar," glucose + fructose.
- Maltose: "malt sugar", glucose + glucose.
- Lactose: "milk sugar", glucose + galactose.
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Complex carbohydrates:
- Starch: storage form of glucose in plants (digestible).
- Fiber: structural parts of plants, found in all plant-derived foods (indigestible).
Vitamins
- Essential micronutrients.
- Fat-soluble vitamins: A, D, E, K (dissolve in fat).
- Water-soluble vitamins: B vitamins (dissolve in water).
Minerals
- Do not produce energy.
- Major minerals: required in amounts more than 100 mg/day.
- Trace minerals: required in amounts less than 100 mg/day.
Water
- Body is 50-75% water.
- Important roles in digestion and absorption.
- Most digestion and absorption occur in the small intestine.
Carbohydrate Digestion and Absorption
- Salivary amylase, pancreatic amylase, and brush border enzymes break down carbohydrates.
- Monosaccharides are absorbed.
Protein Digestion and Absorption
- HCL and enzymes break proteins into polypeptides.
- Polypeptides are broken into amino acids.
- Amino acids are absorbed.
Lipid Digestion and Absorption
- Gastric lipase begins digestion.
- Bile salts emulsify lipids.
- Pancreatic lipase and phospholipase break down triglycerides.
ATP
- Chemical energy in fuel molecules is transferred to adenosine triphosphate (ATP).
- Powers processes requiring energy, including muscle contraction, nerve signals, building and breaking down molecules.
- Cellular respiration recharges ATP.
Cardiovascular Disease
- Disease of the heart and blood vessels.
- Arteries carry oxygen-rich blood away from the heart.
- Veins carry oxygen-poor blood back to the heart.
Diabetes
- Hyperglycemia: high blood sugar.
- Uncontrolled diabetes can lead to blindness.
- Symptoms: thirst, weight loss/gain, blurred vision.
Insulin & Glucagon
- Released by the pancreas, maintaining steady blood glucose levels.
- Insulin: promotes glucose and fat storage, and protein production.
- Glucagon: promotes use of stored glucose, fat use, and gluconeogenesis.
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Description
This quiz covers essential concepts in nutrition, including the definitions of hunger, appetite, and satiety. It also explores healthy eating patterns, essential nutrients, and the importance of understanding % Daily Value on food labels. Test your knowledge on how to make informed dietary choices.
