EPHE 155: Introduction to Nutrition Midterm Review PDF

EPHE 155 Introduction to Nutrition: Concepts & Controversies Midterm Review University of Victoria, School of Exercise Science, Physical and Health Education Dr.Kimberly McQueen, BSc ND Email: kimberly [email protected] ...

EPHE 155 Introduction to Nutrition: Concepts & Controversies Midterm Review University of Victoria, School of Exercise Science, Physical and Health Education Dr.Kimberly McQueen, BSc ND Email: kimberly [email protected]  Have with you Calculator Piece of paper to scratch notes on, if needed Pencils or pen for your paper Format Multiples Choice (65 and one point each) Matching (three groupings for 5 points each group) Check the correct answer for multiple choice Choose the best match for matching - each item has one match 80 minutes is the standard time It is online and open book Your answers will auto-submit at the time limit or you can click submit when you are done 80 points towards 25% of your mark  Calculations Pounds to Kilogram Be prepared to calculate Calories from each Macronutrient category Be prepared to calculate a Protein DRI from a body weight If you have a question during the class time exam window Post it to the Discussion Board - Exam questions (public) I will monitor the discussion board during our usual class time Email me [email protected]  Functions of Food Provides Nutrients (remember there are 6 nutrient categories) Provides Non-nutrients such as phytochemicals Provides satisfaction -physically and emotionally Provides digestive tract stimulation Provides for hormonal responses Six Classes of Nutrients Characteristics of a food DRI on the Macronutrients Carbohydrate Fat Protein AMDR is 45-65% as % of calories AMDR is 20-35% as % of calories DRI is 0.8g/kg Acceptable Macronutrient Distribution Range (AMDR) Saturated Fat: (I use 0.8-2g/kg) DRI is 130g minimum DRI Keep to less than 10% of Calories AMDR is 10-35% as percentage of calories (Working target that I use is 5-12g/kg) Trans Fat: Fibre: WHO: less than 1% of total calories Women age 19-50: 25g Women age 51+: 21g Cholesterol: Men age 19-50: 38g DRI: the consumption of saturated fat, trans Men age 51+ 30g fat and cholesterol should be as low as possible WHO 25g Monounsaturated fatty Acids: Added sugar Replace saturated fats with these and PUFAs, Less that 10% of daily calories where possible Added sugars are sugars that have been added during the processing of food. PUFA (polyunsaturated fatty acids) the EFAs: Linoleic Acid (5-10% of total Calories) 17g per day for young men 12g per day for young women Linolenic Acid (0.6-1.2% of total Calories) 1.6g per day for men 1.2g per day for women Stages of Behavior Change  The Kernel is the part of the plant that can Whole Grains eventually become flour. Whole Grain = the whole kernel/seed minus the husk But will it become refined or be Refined = the process of removing maintained as a whole the course parts of the grain grain? The kernel/whole grain includes: When wheat flour is refined only the 1. The Germ = nutrient rich, can germinate into new plant, endosperm is left (the vitamin and minerals husk, bran and germ are removed) 1. The Endosperm = contains starch and protein 1. The Bran = protective fibrous coating (comparable to the shell of a nut) 1. The Husk = indedible Monosaccharides and Disaccharides AKA Simple Sugars Table sugar is sucrose The words sugar can be used to mean table sugar, or glucose (in the body) Sugars can be naturally occuring in a food, or added in food processing Polysaccharides (AKA Complex Carbohydrates) Soluble and Insoluble Fibre The structure of Protein  * Use the mnemonic or another one to know which AA are in each category. PVT TIM HaLL was the one I was taught for the 9 EAA. The 20 Amino Acids (AA) Essential AA (AKA Indispensable): = the body cannot synthesize it at all or not in amounts sufficient to meet physiological needs. Nonessential AA (AKA dispensable): = an amino acid that the body can synthesize in sufficient amounts to meet its needs Conditionally Essential AA (AKA Conditionally indispensable): = a normally nonessential AA that becomes essential under certain circumstances. For example, in Phenylketonuria (PKU) , an inherited disease, phenylalanine builds up as there is a defect in the gene that creates the enzyme needed to convert phenylalanine to tyrosine. In PKU, tyrosine becomes essential. The Roles of Proteins in Human Health Types of Lipids 3 categories of Lipids: 1. Triglycerides are the major form of lipids found in the body and food. The term Fat refers to triglycerides. 2. Phospholipids make up cell membranes, for example 3. Sterols are compounds like cholesterol, the steroid hormones and Vitamin D The Fatty Acids within Triglycerides Abbreviations: MUFA PUFA Omega 3 (linolenic acid) and 6 (linoleic acid) are PUFA and are essential fatty acids Saturated tend to be solid and from animals (plus coconut). Unsaturated tend to be liquid and from plant-sourced food and fish.  Fatty Acid Composition of Fatty Acid Common Food Fats Composition of Common Food Fats  Digestive cells turn over every 1-3 days Mouth Mechanical Chemical Digestion begins here. Teeth breaking food up and Salivary Amylase - begins mixing with saliva carbohydrate digestion Food is here 1-2 minutes (maybe). Salivary Lipase - fat digestion  Stomach Mechanical Chemical Food enters via the esophageal Food storage area, and then Gastric juices - water, sphincter and exits via the mixes, grinds, and churns enzymes such as pepsin and pyloric valve/sphincter. food. hydrochloric acid. Protein digestion materializes here. The resulting fluid from the stomach’s work is called Chyme. A small amount of alcohol can be absorbed here. pH about 2.0 Food is here for 1-2 hours.  Small Intestine Mechanical Chemical The beginning is called the Peristalsis moves food. Bicarbonate and enzymes come duodenum. from the pancreas, pancreatic juices. Bicarbonate helps Major site of nutrient neutralize stomach acid. absorption. Bile comes from the liver Villi and Microvilli to increase gallbladder and emulsifies fat. the surface area or absorption. Enzymes cleave fatty acids, the peptide bonds of proteins and Meets the Large Intestine at the di and polysaccharides. the ileocecal valve, the site of Enzymes are from the pancreas the appendix. and also intestinal cells. “Food” is here 7-8 hours, and Chylomicrons form to allow fat still called Chyme.. absorption (via the lymphatics).  Large Intestine Mechanical Chemical Also called the Colon. Peristalsis. Reabsorbs water and minerals. Passes waste and some water to the rectum for storage and then elimination via the anus. Waste is called Feces. Food is here 12-14 hours. The liver is a site of key nutrient (chemical) conversions Vitamins - Fat vs. Water-soluble Water-soluble Vitamin C All the B vitamins Cooking and washing can leach them out Absorbed relatively easily (at the small intestine) Not extensively stored Less likely to reach toxic levels Fat-soluble Vitamin A Vitamin D Dissolve in lipids Vitamin E Require bile for absorption Vitamin K Are stored in tissue Can be toxic in excess If you are low in intake on a day then you can rely on stores Minerals Trace Minerals (Microminerals) 1. Calcium 1. Iodine 2. Phosphorus 2. Iron 3. Magnesium 3. Zinc 4. Sodium 4. Selenium 5. Potassium 5. Fluoride 6. Chloride 6. Chromium 7. Sulphate 7. Copper Water Soluble Name Deficiency Main Function Standout Sources are Vitamins State (see B vitamin Sources widespread section) across many foods Vitamin C Ascorbic Acid Scurvy Collagen and Broccoli, Tomato, Connective Testing, Peppers, Citrus, Antioxidant Kiwi Vitamin B1 Thiamin Beriberi Nerves Few great and so combine sources Vitamin B2 Riboflavin Vitamin B3 Niacin or Pellagra Niacinamide Vitamin B5 Pantothenic Acid Yes Vitamin B6 Pyridoxine Dermatitis Serotonin production Vitamin B7 Biotin Yes Vitamin B9 Folate or Folic Acid Macrocytic Anemia, Neural Tube Defects Vitamin B12 Cobalamin Macrocytic Anemia Nerves Milk, Soy, Beef, Tuna, Egg Fat Soluble Name Deficiency Main Function Standout Sources are Vitamins State Sources widespread across many foods Vitamin A Retinol Keratinization Vision Fortified milk, Immunity Liver Growth Vitamin D Cholecalciferol Rickets Bone Certain UV Osteomalacia rays helps body create, Eggs, Tuna, Liver, Fortified dairy Vitamin E Tocopherol Antioxidant Yes Vitamin K Phylloquinone Clotting Beneficial Menaquinone Bone bacteria in the intestines can produce Pro-vitamin A Beta carotene Macular Degeneration Minerals Name Deficiency Main Function Standout Sources are State Sources widespread across many foods The most abundant Calcium Osteopenia Bone Dairy, Tofu, Bones mineral (think of Osteoporosis Muscle Contraction in fish bone) Phosphorus DNA, RNA, Cell Yes membranes Magnesium Part of coenzymes, Muscle relaxation Sodium Fluid and Table Salt, Baked Electrolyte balance, goods, Soy sauce Acid Base balance Potassium Fluid and Yes Electrolyte balance Chloride Fluid and Naturally occurring Yes Electrolyte balance, salts and table salt Acid Base balance, Part of Stomach acid (Hydrochloric acid) Sulphate Proteins of hair, skin Yes and nails Trace Minerals Name Deficiency Main Function Standout Sources are or State Sources widespread Microminerals across many foods Iodine Goitre, Cretinism, Part of thyroid Iodized salt, Hypothyroid hormone Seafood Iron Microcytic Anemia, Part of Hemoglobin, Pica Myoglobin, Cell metabolism Zinc Part of coenzymes, activation of Vitamin A, Immune Selenium Antioxidant, Activated thyroid hormone Fluoride Dental caries Sometimes drinking water, toothpaste Chromium Impaired Insulin Works with insulin sensitivity Copper Formation of Copper pipes, Hemoglobin and Protein foods Collagen