Exam 1 Notes - Nutrition PDF

###### Lecture \#1: Chapter 1: AN overview of Nutrition We all know we should eat healthy when we can, but often we make less healthy choices. Diet: food and beverages a person eats and drinks Food Choices - Personal preference - Habit - Ethnic heritage or tradition - Availability (...

###### Lecture \#1: Chapter 1: AN overview of Nutrition We all know we should eat healthy when we can, but often we make less healthy choices. Diet: food and beverages a person eats and drinks Food Choices - Personal preference - Habit - Ethnic heritage or tradition - Availability (if it\'s in season) - Positive and negative associations (if someone eats something then gets sick they associate with that food even if it\'s not what got you sick) - People tend to like foods associated with happy occasions - Emotions - Religious beliefs, political views, and environmental concerns - Body weight and image - Nutrition and health benefits - Health [Why We Eat: ] **Hunger**: - Physiological drive for food - Non-specific - Can be satisfied by variety of foods - What you need to survive **Appetite**: - Psychological desire to eat a **specific** food - Aroused by environmental cues **[Satiety]:** state in which there is no longer desire to eat- "satisfied" **Nutrition and Health** Food plays a vital role in supporting health There is a relationship between poor nutrition over time and disease - Chronic diseases - Multiple factors over multiple years - Linked with rapid rise in obesity rates [What Is Nutrition?] Nutrition: the **[study]** of how **food** nourishes the body and influences health Includes the processes of ingestion, digestion, absorption, transport, metabolism, and excretion Food: any substance the body can take in assimilate to **produce energy,** **stimulate growth, maintain life** [Why Is Nutrition Important?] Proper nutrition supports wellness More than the absence of disease [What are Nutrients?] [Non-Essential Nutrients -] May be formed in body from excess amounts of other nutrients [Essential Nutrients -] needed from outside the body, normally from foods The SIX Classes of Nutrients Carbohydrates Lipids (fats) Proteins Vitamins Minerals Water Macronutrients- body requires them in relatively large amounts (provide energy to body) [What is a Calorie?] Energy measured in kcalories (kcal) Energy-Yielding Nutrients Macronutrients: \*Alcohol Not a nutrient Energy Density - measure of energy a food provides - Fat provides more energy per gram than carbohydrate or protein Nutrient Density - how many nutrients are provide with same amount of kcalories Sample Calculation of a Nutrition Label 1 g fat \* 9 kcal/g= 9 kcal/g fat 15 g Carb \* 4 kcal/g= 200 kcal/ g carb [Carbohydrates] Fiber: "Substances in plant foods that are not digested by the processes that take place in the stomach or small intestine" [Increases the feeling of being "full", helps with passing of stool ] [Lipids (Fat)] Types of Lipids: 1. \_\_\_\_\_\_triglyceride\_\_\_\_\_\_\_\_\_ 2. \_\_\_\_\_\_\_\_phospholipid\_\_\_\_\_\_\_\_ 3. \_\_\_\_\_\_\_\_sterol\_\_\_\_\_\_\_\_\_ [Proteins] - Break down food - Muscle building - Hormones and brain chemicals - Healthy skin hair and nails Don't add much energy [Vitamins] Composed of various elements **Fat Soluble** and **Water Soluble** Main Function: facilitate the release of energy from carbs, lipids, proteins (enable chemical reactions to occur in body) [The Minerals] [Water] How do we determine how much of each nutrient we need to eat? Establishing Nutrient Recommendations [Dietary reference intakes (DRI):] Set of nutrient intake values (guidelines) for ***healthy people*** in the United States and Canada.  [Requirement:] The lowest continuing intake of a nutrient that will maintain the adequacy of health [Dietary Reference Intake for Energy and Macronutrients] Acceptable Macronutrient Distribution Ranges (AMDR) - Adequate amounts of nutrients proportional to energy intake to reduce risk of chronic diseases - What works for one person might not work for someone else Ranges [Establishing Energy Recommendations] Estimated Energy Requirement (EER) [Using Nutrient Recommendations] Estimates apply to healthy people Goals intended to be met through diet [State of Nutritional Health] Malnutrition - [too much or too little] of a particular nutrient or energy over a [significant] [period] of time mal= bad (any bad nutrition) Undernutrition -- reduced biochemical functions, clinical signs and symptoms Overnutrition --obesity and over supplementing Measuring Nutritional Status - **Use the ABC's (REMEMBER)** **A**nthropometrics (height, weight, skinfold thickness, arm muscle circumference) **B**iochemical (blood and urine tests- enzyme and nutrient levels) **C**linical (symptoms- general appearance of skin, eyes, tongue, hair) **D**iet history (what types of foods/ how much do you normally eat) **E**conomics (what can they afford) [The Science of Nutrition] What is the Science of Nutrition? - The study of nutrients and other substances in foods and the body's handling of them Foundation in several other sciences -biology, biochemistry, physiology How do we know about Nutrition? - We make conclusions about nutrition based on scientific research - Using the scientific method and quality research Scientific Method - Question, Hypothesis, Experiment, Data, Conclusion Systematic process for conducting research: - Controls- used as a standard for comparison - Randomization- process to separate control and experimental groups - Placebo- has no therapeutic effect, used as control - Double-blind experiments- neither subject or researcher knows which group the subjects are in [Types of Research] **Epidemiological studies** [Case-control Studies] -- Researchers compare people who do and do not have a given condition such as a disease, closely matching them in age, gender, and other key variables so that differences in other factors will stand out. [Cohort Studies] -- Researchers analyze data collected from a selected group of people (a cohort) at intervals over a certain period of time. **Experimental Studies** - Laboratory Based Animal Studies - Laboratory Based In Vitro Studies - Human Intervention (Clinical Trials) [Publishing Research] Peer review: process in which a panel of scientists rigorously evaluates a research study to ensure that the scientific method was followed -Research has validity Findings are preliminary when published - Not meaningful by themselves Findings need to be replicated [Evaluating Media Reports] [Evaluating Websites] Check credentials of website sponsors and/or information suppliers Qualified professionals? Are financial contributors\' names available? [Check website date] Check sources of information (for-profit or not?) [Trustworthy Nutrition Experts] Registered Dietitian Nutritionist (RD/RDN)\*\*\*\*\*\* Research from Accredited University Hospital dietetics department Well-known health entities (e.g., American Heart Association, American Dietetic Association, etc.) **Usually no:** "Nutritionist" - has no legal definition or laws regulating the use of this term ###### Lecture \#2: Chapter 2: planning a healthy diet **Diet and Diet Planning Basics** **Whole Food** Higher in fiber Lower in energy Phytochemicals Nutrient dense **Refined/Processed** Lower in fiber Higher in energy Energy dense Higher in sodium Fruits and Vegetables also contain \_\_\_\_\_\_\_\_\_\_**Phytochemicals**\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_\_ - chemical found in plants - may contribute to the reduced risk of cancer or cardiovascular disease What Does "Diet" Mean to You? Diet: the food a person eats [Foods Contain Nutrients] examples **Pomegranate seeds** Fiber Vitamins C, K, E, B6, & Folate Magnesium, Potassium Phytochemicals **Tomato:** Fiber Vitamins A & C **Salmon:** Omega 3 fatty acids Protein and Fat Vitamins D Iron, Zinc Astaxanthin Phytochemicals and Potassium [How do we Achieve the Goal of Healthy Eating?] With \_\_\_\_\_\_\_Meal Planning\_\_\_\_\_\_\_\_\_\_\_\_\_! Goal: Eating pattern that provides: needed **\_nutrients\_\_\_** without excess **\_\_\_energy** (**calories**)\_\_\_\_\_\_. Tips for success: Choose a combination of foods that deliver a\_\_**blend of nutrients**\_\_\_\_\_\_\_\_\_\_\_\_. Food is Medicine: Diet and Prevention of Chronic Diseases What does chronic disease mean? **Persisting for a long time and not able to be cured** - Diet planning can help **prevent** serious chronic diseases. - Diet planning can help **control** serious chronic diseases. common chronic diseases helped/hurt with diet [Type 2 Diabetes] Scientific evidence shows that Type 2 diabetes might be prevented (or reversed) through better dietary intake. For most people with type 2 diabetes, \_\_\_\_\_carbohydrates\_\_\_\_\_\_\_\_\_\_\_ is recommended. [What Is A Healthy Diet?] To "consume a \_\_\_\_\_**variety**\_\_\_\_\_\_ of foods \_\_\_**balanced**\_\_\_\_\_ by a \_\_**moderate**\_\_\_\_ intake of each food" [Diet Planning Principles ] Adequacy- have enough calories (energy) and nutrients to support health Variety- select food from each food group and vary choices within groups Balanced- use combo of foods- not over consuming any one food Moderation- plan your intake and control portion size [Diet Planning Principles] Nutrient density- comparison of vitamin and mineral content to number of kcals Energy density- comparison of the kcal content to the weight of the food Empty calories- provides kcals and few to no other nutrients Empty Calories These are Calories from solid fats and/or added sugars that provide few or no nutrients Limit these to a small number that fits your Calorie and nutrient needs based on your age, gender, & level of physical activity Examples of Empty Calorie foods: cakes, cookies, alcohol, soda, pizza [All Foods Are Not Created Equal] [Nutrient Density of Two Breakfast Options Compared] Breakfast A is nutrient dense as it provides many nutrients relative to calories (protein, fiber, vitamins A and C, calcium, and iron). Breakfast B contains almost the same number of calories, but only small amounts of protein, fiber, and iron. Due to its low nutrient content relative to calories, it is an a nutrient-poor, energy-dense breakfast. Breakfast B is an example of empty calories. At each meal, we tend to consume a constant weight. [Portion Sizes Matter -] Scale back to the 1950s! [Tools for Designing a Healthy Diet] The tools to use: 1\. The [[2020 Dietary Guidelines for Americans]](https://www.dietaryguidelines.gov/) Translate nutrient recommendations (DRIs) into food recommendations 2\. [[USDA Food Patterns: MyPlate]](https://www.myplate.gov/) Five major food groups with a daily selection from each group 3\. Food labels make it easier to compare the nutrition of similar products. [2020-2025 Dietary Guidelines for Americans] Healthy eating patterns include: A variety of vegetables from all subgroups - dark green, red and orange, beans and peas, starchy vegetables. Fruits, especially whole fruits. Grains, at least half of which are whole grains. Dairy, including milk, yogurt, cheese, and/or fortified soy beverages. A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products. Oil Healthy eating patterns are flexible to accommodate an individual's personal, cultural, traditional preferences, and financial resources. The USDA Food Patterns assign foods to five major groups: Fruits, grains, vegetables, proteins, dairy Depending on individual calorie levels, there are recommended daily amounts of foods from each group to meet nutrient needs. MyPlate - go to myplate.gov and look around! USDA Food Patterns: MyPlate Five major food groups Fruits, vegetables, grains, protein foods, milk, and milk products Recommended daily amounts for each group based on Dietary Guidelines Grains "Make half your grains whole" Eat at least 3 ounces/servings of whole-grain breads, cereal, crackers, rice, or pasta each day Fruits \"Focus on fruits" Eat at least 11/2 cups of fruit each day Vegetables \"Vary your veggies\" Eat at least 21/2 cups of vegetables each day Protein Foods \"Go lean with protein\" Eat at least 51/2 ounces of lean protein foods each day Dairy Foods \"Get your calcium-rich foods\" Have 3 cups of dairy foods, or equivalent, daily Oils\* \*Not one of the 5 food groups, but still important Less than 10% of calories from saturated fat Trans fats should be as low as possible Total fats: 20--30% of total calories (lean protein sources) [Legumes] Subgroup of both vegetable group and protein group [Understanding the Nutrition Facts Panel] US Food and Drug Administration (FDA) has oversight Revised in 2020 to be more helpful to consumers -- required on all packaged foods. Required information: 1. Serving Size 2. Total food energy (Calories) 3. Total fat 4. Sodium 5. Total carbohydrate 6. Protein 7. Iron, calcium, vitamin D, potassium Identified as nutrients that are consumed in inadequate amounts---added in 2020. Daily Values for Food Labels Food labels must present the "% Daily Value" for these nutrients, based on these daily values Expressed as percentage based on 2000 kcalories per day Actual needs vary depending on age, activity, other factors "Ballpark" estimate of contribution to total diet [Ingredient List] Listing of all ingredients - Descending order of predominance by **weight** Allergy Information: Top 8: Egg, Wheat, Soy, Tree Nuts, Nuts, Fish, Shellfish, Dairy [Claims on Food Labels] [Regulation of Claims] Nutrient and health claims - Made **meet** FDA-approved definitions Example: "low in sodium" indicates that the particular food contains 140 mg or less of sodium per serving Structure--function claims - Made **without** FDA approval, proof, or guarantees that any benefits are true. Example: "Improves memory" [Eating Out on a Healthy Diet] Guidelines for eating out healthfully: From Guidelines to Groceries Consider foods you enjoy Make improvements Processed foods Lecture \#3: CHapter 3: Digestion, ABsorption, Transport Video - [[How your Digestive System Works]](https://www.youtube.com/watch?v=Og5xAdC8EUI) [Basic Cell Biology Re-cap: Appendix A] Body Cells Requires: Adenosine triphosphate and Nutrients [Cell Membrane] - lipid bilayer of phospholipids. Assists in moving materials into and out of the cell. Functions of Cholesterol - provides rigidity and stability Protein - structural support, transport vehicles, and open channels Carbohydrates - identification [Cell Structure] Four Types of Tissue in the Human Body Digestion, Absorption, and Transport **[STEP 1: DIGESTION]** [The Digestive Process] Digestive system: The organs and glands associated with the ingestion and digestion of food Digestion (step 1): body\'s way of breaking down foods into nutrients in preparation for absorption Absorption (step 2): the uptake of nutrients by cells of the small intestine for transport into either the blood or lymph Mouth to anus = Alimentary canal = Gastrointestinal Tract Autonomic control [Mouth] The process of digestion begins in the mouth. [Mechanical Digestion] Mastication - chewing breaks up food [Chemical Digestion] Fluids from salivary glands blend with food and liquids to ease swallowing. This fluid contains: Enzymes - Mucus - Lysozymes - [Chewing and Swallowing] The mass of food chewed and moistened in the mouth is called \_\_\_\_\_\_bolus\_\_\_\_\_\_\_\_\_ The epiglottis covers the opening to the trachea (windpipe) during swallowing [Peristalsis] - The type of movement when a bolus moves from the mouth to the stomach is called peristalsis; it involves wave-like muscle contractions that propel food down the esophagus and into the stomach [Esophagus and Stomach] A \_\_\_sphincters\_\_\_ is a muscular and circular valve in the GI tract that controls the flow of food Two of these muscles control movement from the esophagus and stomach [Stomach] Capacity of \~4 cups Bolus moves into the stomach Mechanical (muscles) digestion Chemical digestion (gastric juice) [Mechanical Digestion:] Contraction of circular muscles to break apart food in the stomach is called [segmentation]. When bolus is mixed with gastric juice it is called \_\_\_\_chyme\_\_\_\_\_\_\_\_. The muscle action promotes contact with digestive juices and absorption cells. Gastric Juice = HCl + Pepsin Hydrochloric Acid (HCl) - stomach acid Pepsin - proteinase Stimulated By: 1. Gastrin - a \_\_\_hormone\_\_\_ that signals the production of stomach acid and proteinase Hormone - a substance produced by one type of cell to control the function/activity of another type of cell 2. Thoughts of food 3. Food itself Production of gastric juice ceases when pH = \_\_2\_\_\_\_. **Gastric Juice Production** - by cells in the stomach wall Goblet cells: secretes \_\_\_\_\_mucus\_\_\_\_\_ to prevent \_\_\_\_\_\_\_autodigestion\_\_\_\_\_\_\_\_\_. Parietal cells: produce \_\_\_HCl\_\_\_\_\_\_\_\_\_ Chief cells: produce pepsinogen which is converted to \_\_\_\_\_\_\_pepsin\_\_\_\_\_\_\_\_ by gastrin. \_\_pyloric\_\_\_ sphincter opens into small intestine - controls the amount of content into the small intestine [From the Stomach Into the Small Intestine] [The Muscular Action of Digestion] Circular and longitudinal muscles working together *push intestinal contents along* is called [peristalsis]. [The Small Intestine ] [Accessory Organs] Produce, store, and secrete enzymes and other chemicals involved in digestion Three major accessory organs are: 1. pancreas 2\. liver 3\. gallbladder **Pancreas:** secretes [bicarbonate ions] to neutralize stomach acid and to activate digestive enzymes that will breakdown [protein,carbs and lipids]. **Liver:** Produces bile (alkaline) - stored in and secreted by the [gallbladder]. Bile helps suspend [fat] in the aqueous (watery) digestive mixture - makes [fat] more available to digestive enzymes. **The Sphincter of Oddi -** controls the amount of bile and pancreatic secretions into small intestine **Gastric Secretions are Hormonally Regulated** **Secretin - Hormone that acts on the Pancreas to secrete Bicarbonate ions** - Secreted in Duodenum, jejunum - Stimulated by the presence of acidic chyme and the presence of peptones (hydrolyzed proteins) in the duodenum - Activates the secretion of [pancreas secrete bicarbonate ions]. - Slows gastric emptying **Cholecystokinin (CCK) - hormone that acts on the pancreas to secrete digestive enzymes and gallbladder to secrete bile** Duodenum, jejunum Stimulated by food, presence of fat and protein in the duodenum Activates: Slows gastric emptying [Pancreas] Manufactures, holds, and secretes digestive enzymes, acting on all 3 energy nutrients (protein, carbs and lipids) Enzymes are specific to carbohydrate, protein, and fat digestion [Digestive Enzymes] Enzyme Action: 1. Speed up chemical reactions 2. Lower the amount of \_\_\_\_\_energy\_\_\_\_\_\_ needed for the action to proceed 3. Release and activation are controlled by nerves and hormones 4. Released only when needed 5. Each enzyme acts on \_\_\_specific substance\_\_ [Large Intestine] starts at (colon) Ileocecal valve Little digestion occurs here Bacteria assist with final digestion Main functions: Absorb water, short-chain fatty acids and electrolytes Form feces for elimination **Ileocecal Valve -** a sphincter that prevent large intestine waste/content (bacteria) back up into the small intestine [Gastrointestinal Microbes] Microbes in a healthy GI tract Primarily comprised of [bacteria] Most are [not harmfu]l Ferment fibers, undigested lactose Produce Vitamins Factors influencing bacteria presence: - Diet- probiotics and prebiotics - Medications **[STEP 2: ABSORPTION]** [Absorption:] process of taking molecules across a cell membrane and into cells of the body [Small intestine] The folds of the intestine are lines with projections called **villi**. The purpose of these projections are to: [select and regulate nutrients absorbed], based on need. On the projections lining the small intestine are others called **microvilli**. These tiny projections use [enzymes] and [pumps] to bring nutrients into the cell. The wall is folded Villi projections are located on the folds Absorptive cells (enterocytes) are located on the villi Microvilli are located on the absorptive cells Increases intestinal surface area 600x [4 Types of Absorption] 1. Passive - Intestinal wall is permeable to the nutrient Going from [higher] to [lower] concentration Energy expended? YesNo Example:glucose, amino acids 4. Endocytosis - when the material to be absorbed, on reaching the cell membrane, is **engulfed** into the cell interior Phagocytosis and Pinocytosis Example: immature gut (normally in children/infants) Sites of Absorption: Stomach: Alcohol Small Intestine: absorbs most things: sugars, amino acids, fat, vitamins, minerals, water, bile salts Large Intestine: sodium and potassium, some fatty acids, lots of water [The Circulatory Systems] 1. Water-soluble nutrients (glucose, amino acids, vitamins) 2. Smaller products of fat digestion +-----------------------------------+-----------------------------------+ | **Location** | **FUNCTIONS** | +-----------------------------------+-----------------------------------+ | **Mouth** | **Chewing / Digestion of starch** | +-----------------------------------+-----------------------------------+ | **Esophagus** | **Passage way** | +-----------------------------------+-----------------------------------+ | **Stomach** | **Food Storage** | | | | | | **Acid kills some bacteria** | | | | | | **Some protein digestion** | +-----------------------------------+-----------------------------------+ | **Small Intestine** | **Final digestion/absorption** | +-----------------------------------+-----------------------------------+ | **Large Intestine** | **Absorption of water & | | | minerals** | +-----------------------------------+-----------------------------------+ | **Anus** | **Elimination** | +-----------------------------------+-----------------------------------+ | **Liver** | **Production of bile** | +-----------------------------------+-----------------------------------+ | **Gallbladder** | **Store and release bile** | +-----------------------------------+-----------------------------------+ | **Pancreas** | **Enzymes and bicarbonate** | +-----------------------------------+-----------------------------------+ +-----------------------------------+-----------------------------------+ | **Hormone** | **Function** | +-----------------------------------+-----------------------------------+ | **Gastrin** | **Chief Cells: Proteinase** | | | | | | **Parietal Cells: HCl** | | | | | | **Makes gastric juices** | +-----------------------------------+-----------------------------------+ | **Secretin** | **Pancreas: Release bicarbonate | | | ions** | +-----------------------------------+-----------------------------------+ | **Cholecystokinin** | **Pancreas: Release digestive | | | enzymes** | | | | | | **Gall Bladder: Release bile** | +-----------------------------------+-----------------------------------+ GI Problems Belching - From swallowing air Intestinal Gas - Made by bacterial fermentation Most common offenders: foods rich in carbohydrates Examples: lactose, soda Diarrhea Frequent, loose, watery stools Can be life-threatening more than 2000 child deaths everyday worldwide Caused by: 1. Bacterial or parasitic contamination 2. Food ingredients- sugar alcohols 3. GI disorders Constipation 1. Plenty of dietary fiber and fluids 2. Laxatives Ulcers Causes: Symptoms Treatment 1. Antibiotics 2. Antacid Gastroesophageal reflux disease - more commonly known as [GERD] Treatment Hemorrhoids Swollen veins of the rectum and anus Causes: Added stress and pressure to the vessels Treatment -