Exam 1 Review - Nutrition and Metabolism

Exam 1 Review - 40 questions, 100 points total - 3 extra credit - Combo of MC, FITB, T/F, and matching - Lockdown browser, make sure you have it working BEFORE exam time - Pay attention to things in bold or colored on PP Lecture 1 - Differences between a dietitian and nutritionist...

Exam 1 Review - 40 questions, 100 points total - 3 extra credit - Combo of MC, FITB, T/F, and matching - Lockdown browser, make sure you have it working BEFORE exam time - Pay attention to things in bold or colored on PP Lecture 1 - Differences between a dietitian and nutritionist - A dietitian has a bachelor's degree from an accredited university in the U.S. - Has completed education requreiments - Nutritionist can be anybody (6-month certification) - Should you give nutrition advice? - No Lecture 2 - 3 Main Functions of Energy - To provide energy - To provide building blocks for repair, growth and maintenance - To regulate body processes AKA metabolism - What is metabolism/metabolic rate? - Metabolism is the chemical processes that take place as your body converts food and drinks into energy (ATP) - Metabolic rate = speed of metabolism - **Basal metabolic rate (BMR):** Y - our metabolic rate during sleep or deep rest. It is the minimum metabolic rate needed to keep your lungs breathing, heart pumping, brain ticking, and body warm. - **Resting metabolic rate (RMR):** - The minimum metabolic rate required to keep you alive and functioning while at rest. On average, it accounts for up to 50--75% of total calorie expenditure - **Thermic effect of food (TEF):** - The number of calories burned while your body is digesting and processing food. TEF usually represents about 10% of your total energy expenditure - **Thermic effect of exercise (TEE):** - The increase in calories burned during exercise. - **Non-exercise activity thermogenesis (NEAT):** - The number of calories required for activities other than exercise. This includes fidgeting, changing posture, standing, and walking around - Factors that affect metabolic rate - How much exercise, genetics, age, muscle mass, body size, environmental temperature, physical activity, hormone disorders - Can I change my metabolism? - Yes and no, scientists don't agree - Essential vs. non-essential nutrients - Essential nutrient are ones that the body cannot create, non-esssential are those the body creates - What is fortified food? - Foods that had nutrients added to them that weren't already present - Ex: Cereal (vitamin B) - Enriched food: - Foods that have nutrients added back that were removed during processing - Ex: soy milk (calcium) - Phytochemical: - A chemical compound in plants that has various effects on body functions and plays an important role in health - NOT a nutrient - Ex: antibacterials, antioxidants - What is a calorie? - A UNIT OF ENERGY - Amount of energy needed to raise temperature of 1 kg of H2O by 1\^0 celsius - How many cals/g are in each macronutrient? - Carbs: 4 calories per gram - Protein: 4 - Fat: 9 - H2O: 0 - How to calculate the number of total calories contributed by each macronutrient - Assume a recreational athlete requires 2,500 calories daily and 55% of total calories from carbohydrates: - Calculate the number of total calories contributed by carbohydrates based on the goal percentage: - 2,500 × 0.55 (55% of calories from carbohydrates) = 1,375 calories from carbohydrates. - Convert calories from carbohydrates to grams of carbohydrates daily: - 1,375 calories ÷ 4 calories/ gram = 344 grams of carbohydrates daily - AMDRs for macronutrients (Acceptable Macronutrient Distribution Range - Carb: 45-65% - Fat: 20-35% - Protein: 10-35% - How would AMDRs change for athletes? - Athletes need more energy supply and fuel since they are exerting their bodies at a much higher intensity than a normal person - How to adjust daily value if you are above or below a 2000 calorie diet - Calculating Adjustments to Daily Value - Ex: Bill consumes 3,000 calories/ day. There is 45% sat. fat in 1 serving and he eats a cheesecake that is 2 servings - 45 (2000/3000) = 30 % - Multiply by 2 for 60% bc it is 2 servings - Chemical structure: - Fats have more carbon atoms, so it has a larger energy yield (9 vs. 4 grams) - Nutrient density: - Nutrient content of a food relative to its calories - Lots of vitamins. Minerals and few calories = dense - Daily Value: - Based on 2,000 calorie diet - 5% or less is LOW - 20% or more is HIGH - Determining Macronutrient Content: - CHO: \_\_\_\_\_ g x 4 kcal/g = \_\_\_\_\_ kcal / total kcal = % CHO - PRO: \_\_\_\_\_ g x 4 kcal/g = \_\_\_\_\_ kcal / total kcal = % PRO - FAT: \_\_\_\_\_ g x 9 kcal/g = \_\_\_\_\_ kcal / total kcal = % FAT - Ex: Per serving - CHO: 15g x 4 kcal/g = 60 kcal 60/81 =.741 = 74.1% - PRO: 3g x 4kcal/g = 12 kcal 12/81 =.148 = 14.8% - FAT: 1g x 9 kcal/g = 9 kcal 9/81 =.111 = 11.1% - TOTAL: 81 kcal = 100% Lecture 3 - What is nutritional status, and how do we determine it? - Health as it is influenced by intake and use of nutrients - Evaluated by a doctor/ dietician - Food and - nutrient intake, - physical health, - medical and family history, - with blood tests (if needed) - How have dietary guidelines changed? What is the focus today? - Nutrition recommendations have changed to battle issues of today such as obesity, diabetes and overconsumption. It has shifted and become more centered around getting a balanced plate, as pictured on MyPlate. - DRI: umbrella term for the 4 difference nutrient classifications - Recommended Dietary Allowance (RDA) - Daily dietary intake level that is sufficient to meet the nutrient requirements of nearly an entire healthy population - Intake goal - Estimated Average Requirement (EAR) - Average amount of a nutrient needed by healthy individuals in that population - Only applicable for 50% of the population - Used by professionals to assess nutrient adequacy in groups (for research) to combat deficiencies - Adequate Intake (AI) - When RDA cannot be determined - Estimation of amounts needed to sustain health - Intake goal - Upper Level (UL) - Maximum daily intake of a nutrient that is unlikely to pose health risk for MOST - Used to urge caution in the consumption of nutrients in excess - 4 Dietary Guidelines - - Variables that affect energy needs - Age (slows as we age) - Gender - Height - Weight - Activity level - Variables that make up Daily Value and why it was created. - Made up of RDI (reference daily intake) and daily reference values (DRVs) - DV% - In 1990, the FDA wanted the nutrition label to include not only the product\'s nutrient content but also a way to show consumers how the product would contribute to their total daily nutrient needs. - Dietary Guidelines for Americans: - Veggies - Fruits - Dairy - Protein foods - Oils - MyPlate: - Proportionality, variety, moderation, nutrient-dense - Grains - Veggies - Fruits - Dairy - protein Lecture 4 - How are carbs formed, and what are they made of? - A class of organic molecules consisting of a carbon (C) backbone with attached oxygen (O) and hydrogen (H) atoms - A structure of glucose Description automatically generated - Glucose and most of the other types of carbohydrates that exist in nature are synthesized by plants in a process known as photosynthesis - The energy required to construct a carbohydrate comes from the sun. The sun's light energy is captured by plants and used to combine carbon dioxide (CO2) from the air and water (H2O) from the soil to create simple sugars. - Carbohydrates are composed of simple sugars known as monosaccharides. - Disaccharides: 2 linked simple sugars - Oligosaccharides: 3 to 10 linked simple sugars (complex) - Polysaccharides: 11 or more linked simple sugars (complex) - Function of Carbohydrates - Simple Carbs: - Glucose: most important/ most common - Rarely exists as a monosaccharide in food - Main source of energy - Fructose - Abundant in fruit, honey, veggies - sweetest - Galactose - Sugar in milk - Found in fruits and veggies - Complex Carb: - Starch: found in plant cells - Amylose: straight-chain polymer - Amylopectin: highly-branched polymer - Glycogen: storage form of carbs in animals - Structure similar to amylopectin - Easily broken down - Starch - Grains, legumes, potatoes, and yams - Fiber - All plants have - Most Is indigestible by body - Difference between a simple and complex carbohydrate - Simple: quicker to digest and provide immediate energy - Complex: longer to digest, therefore longterm energy supply - When would consuming a simple carbohydrate be more beneficial than a complex carbohydrate? - In a short term fitness activity - When would consuming a complex carbohydrate be more beneficial than a simple carbohydrate? - Long term fitness activity - Recommended amount of fiber per day for 19-50 year old males and females - MALES: 38 - WOMEN: 25 - Why do we need glucose? What does it help create? - Glucose aids in cellular respiration to initiate glycolysis that makes ATP - Cell division - Synthesis of protein - Active transport - Muscle cell contraction - Transmission of nerve impulses - What is salivary amylase? - Think of Latin root words. Salivary, mouth. Amyl, starch. ase, breakdown. - something that breaks down carbs in the mouth. - Where is the majority of digestion occurring? - Small intestine - How is glucose transported? Which method of the four? - Active transport - energy-requiring form of absorption that requires transporter proteins, but unlike facilitated diffusion, the direction of the transport is not dictated by concentration gradients - How is diabetes contracted? What happens to blood sugar levels? Is insulin less sensitive, or too sensitive with diabetes? - Diabetes results when the beta cells do not produce enough insulin to lower blood glucose levels, or the beta cells produce insulin to which the body's tissues do not respond normally. - What happens to excess glucose if it cannot be stored as glycogen? - It is stored as fat - De Novo Lipogenesis: - Glucose converting to fatty acids and binding to a glycerol molecule to form triglycerides (fat) - Where is glycogen stored? - Liver and muscle - What are the AHA recommendations for added sugar? - Females: 24 grams - Males 36 grams of sugar Lecture 5 - Lipid: - Chemical term for fat - 3 types of lipids - Triglycerides - Sterols - phospholipids - Which one is most common? - triglycerides - What makes up triglyceride? - 3 fatty acids and a glycerol backbone - Saturated vs. Unsaturated fats - Know the difference, understand it. - Saturated is because the carbons are saturated with hydrogen atoms, therefore no other atoms can attach. - Found in plant and animal products - Ex: dairy, meats, coconut/ palm oils - Unsaturated, not all of the carbs have hydrogens attached. - Why are saturated fats solid at room temperature? And unsaturated, why liquid? - How triglycerides are transported: passive diffusion - 1\. Lingual lipase is released in saliva to initiate the enzymatic digestive process - 2\. Lingual lipase is then denatured by stomach acid - 3\. After 2-4 hours in the stomach approx. one-third of the dietary triglycerides have been broken down into diglycerides and free fatty acids - 4\. They enter the SI stuck together in a fat globule -- broken down by emulsification - 5\. Break down by pancreatic lipase and breaks them into short/ medium chain fatty acids which then turn inot micelles because of bile salts - 6\. Pass the intestinal cells and diffuse into capillaries -\> iinto bloodstream - Benefits of Lipids: - Provides texture, flavor, aroma - Necessary for membrane function - Vitamin D synthesis - Absorb fat-soluble vitamins - Long-term storage of energy - Insulation - Cushion organs - Lubricant (nerves and neurons) - Steroid hormones (testosterone and estradiol) - Average American diet for omega 6-omega 3: 1:1 or 4:1 - Phospholipids vs Sterols - Phospholipid: a lipid-containing a phosphate group - Small amounts in food and the body - Sterols: a type of lipid found in plants and animals - Ex: cholesterol/ phytosterol - HDL vs LDL - High-density: pick up excess cholesterol and returns it to the liver (less triglycerides, 50% proteins) vs low-density carries lipids made in the liver and distrubte them to the body (9% protein, 50% triglycerides) - Why are HDLs considered "good cholesterol" and LDLs "bad cholesterol" - HDL prevents cholesterol depositing in artery walls - LDL is associated with the risk of atherosclerosis and CVD - Modifiable and nonmodifiable risk factors for heart disease - Modifiable - Diabetes - High Blood Pressure - Obesity - Hypercholesterolemia - Age - Men \> 45 - Women \> 55 - Gender - \> men earlier in life - Genetics - Non - Lifestyle - Smoking - Sedentary - Diet Lecture 6 - Protein: - class of macronutrient that includes molecules made up of one or more chains of amino acids - There are hundreds of different proteins - Functions of Proteins - Synthesis of enzymes and hormones - Tissue repair and maintenance - Transportation and storage - Antibodies - Overall biological processes - Enzymes - Transport - Immunity - Movement - Hormones - Regulate fluid balance - Energy (only as a last resort) - Structure of protein shape - Collagen: elongated shape (strengthen) - Hemoglobin: spherical shape (bind oxygen) - Muscle: linear (muscle contractions) - Structure of amino acids - Carbon - Hydrogen - Acid group - Amino group (nitrogen-containing) - Side chain (R group) - Essential vs non-essential amino acids - Essential: cannot be made in body (9) - Nonessential: made in body (11) - BCAAs - Made up of 3 essential AAs: - Leucine - Isoleucine - Valine - How protein is transported - Facilitated diffusion/ active transport - Protein digestion in the mouth (how is it different from carbs and lipids) - No chemical digestion of protein in the mouth, just chewing - Protein synthesis and why it is important - Building protein - 1\. Nucleus (series of A and T in specific order to tell enzyme where to bind) - 2\. Transcription (RNA copies DNA creatin mRNA) - 3\. RNA splicing (takes pieces of mRNA and puts it back together) - 4\. Translation: (mRNA moves out of nucleus and into Ribosomes binding with tRNA) - 5\. tRNA (one end amino acids and one end 3 nitrogenous bases) - 6\. Translated into groups of 3 (forming polypeptide chain) - 7\. Folding - Protein catabolism: - Breakdown of complex molecules into smaller units to release energy (when we are not consuming enough calories) - Fate of amino acids -  - PEM - Loss of fat and muscle mass, increased risk of infection - Kwashiorkor: pure protein deficiency - Marasmus: - Overall energy deficiency - Protein requirements - Nitrogen balance and excretion in urine, feces, sweat - RDA Requirements - **0.8 g/kg BW** (healthy body weight adults) - More weight = more protein needed to maintain and repair - 70 kg (154 lb) adult= 56 g of protein/day - Average consumption = 70 g of protein/day - Higher protein needs - Infants - Pregnancy and lactation - Athletes - Athletes most at risk for protein deficiency are those with low energy intakes including: - Female endurance athletes - Male wrestlers - Male and female gymnasts - Female dancers - Endurance training: 1.2-1.4 g/kg/day protein - Resistance training: 1.2-1.7 g/kg/day protein - Complete vs. incomplete proteins - Complete: all 9 essential AAs (animals, quinoa, soy)/ easier to digest - Incomplete: lack one or more essential AAs (most plants)/ harder to digest - Excess protein - Protein intakes \> 3 g/kg/day over long periods of time can result in: - Dehydration - Kidney function issues & kidney stones - Bone health issues - Increased risk of heart disease and cancer - Determine your protein needs based on recommendations. - **0.8 g/kg BW** (healthy body weight adults) - More weight = more protein needed to maintain and repair - 70 kg (154 lb) adult= 56 g of protein/day - Average consumption = 70 g of protein/da