NUTR 251 - 001: Digestion, Absorption, and Metabolism Note

NUTR 251 -- 001 =============== *Digestion, Absorption, and Metabolism* I. Nutrition A. Lifestyle Factors (90%/ 10%) 1. Stress management 2. Adequate Sleep (7-9 hours) 3. Exercise 4. Not abusing drugs, alcohol and nicotine 5. Food intake II\. Definition of Nutrition A. Science of fo...

NUTR 251 -- 001 =============== *Digestion, Absorption, and Metabolism* I. Nutrition A. Lifestyle Factors (90%/ 10%) 1. Stress management 2. Adequate Sleep (7-9 hours) 3. Exercise 4. Not abusing drugs, alcohol and nicotine 5. Food intake II\. Definition of Nutrition A. Science of food the nutrients and other substances therein, their action, interaction, and balance in relation to health and disease and the processes by which the organism ingests, digests, absorbs, transports, utilizes and excretes food substances B. History (4 Ears of Nutrition) 1. Naturalistic Era (400 BC -- 1750 AD) 2. Chemical Analytical Era (1750 -- 1900) a. 5 nutrients discovered: Protein, carbs, fat, minerals, water 3. Biological Era (1900-1955) a. Vitamins, protein, carbs, fat, minerals, water 4. Cellular/ Molecular Era (1955- present) a. How many nutrients are in food? 6 1. Vitamins, protein, carbs, fat, minerals, water b. Which nutrients provide kcals/energy? 1. Carbs, protein, fat C. Federal Programs for Nutrition (HHD) 1. WIC, Head Start (Breakfast Program), School Lunch program, SNAP, Congregate Meals program, Meals on Wheels D. Current Issues 1. Iatrogenic malnutrition a. Definition: A nutritional disease resulting from medical treatment to a patient with drugs, surgery, or therapeutic diet b. Examples: Anti-convulsant increase the need for folic acid 2. Nutrition and behavior: there is no correlation between sugar and hyperactivity (instead- avoid artificial colors, artificial flavors and processed foods) 3. Supplementations: above 150% of the Recommended Dietary Allowance (RDA) is considered a MEGADOSE should be avoided (megadose may cause harm/toxicity) G.I Tract \- Mouth Esophagus Stomach Small Intestine Anabolism Catabolism Carbs in its building blocks are monosaccharide Mono Dye Poly Fatty Cell, Tissue, Organ, System Digestion is the process of changing food into the simplest form 1. Digestive tract is a coiled tube \~30 feet that passes through the center of the body 2. Until the food passes through the digestive walls, it's still considered to be 'outside' the body 3. Digestion is accomplished by a combination of mechanical and chemical changes 4. Peristalsis" churning action that propels food down the tract (Chewing and peristalsis are mechanical changes) Peristalsis begins in the esophagus *Definition of Peristalsis-* *[the involuntary constriction and relaxation of the muscles of the intestine or another canal, creating wave-like movements that push the contents of the canal forward.]* 5. Chemically ingested food is changed by enzymes, which are provided in the mouth, stomach, small intestine, etc a. Enzyme: Protein that is a catalyst or trigger for chemical reactions *Definition of ase(Suffix):* *[Forming names of enzymes]* A. Digestion End products of digestion are: monosaccharides (CHO, amino acids (proteins), fatty acids, glycerol, mono and diglycerol (fat), minerals, vitamins, and water 1. Ingestion Regulated by appetite which responds to both external and internal stimuli a. Internal: drop in glucose level stimulates hunger or contractions of the stomach in the absence of food b. External: social, time, place, stress, rewards 2. Mouth a. Saliva- 2 major roles 1. Mixes with food, lubricates dry food, dilutes thicker foods 2. Provides the starch splitting enzyme(salivary amylase) which converts to complex CHO so simple CHO Lingual Lipase 1\. At the base of the tongue begins the digestion of lipids Swallowing: 1\. Bolus: food gets rolled into a small ball by the tongue and is placed at the back of the mouth (Top of esophagus) 2\. Epiglottis: Small flap that slips over the tipoff the trachea aka windpipe to prevent food from entering the respiratory tract and lungs 3\. Peristalsis is involuntary Stomach: - Good Taches the stomach mixed with Saliva and alkaline mixture to make chyme which does into the stomach - Hormone and gastric is released to stimulate the release of HCI acid from the lining do the stomach (Hadith mucosa) which changes pH to acidic - Bile splits the fat globules so the lipase can act more effectively on it (emulsifies the fat) - Bile splits the fat globules so the lipase can act more effectively on it (emulsifies the fat) Large intestine -- 10ft - Most of the food has been absorbed; the remaining mass is mostly fiber and water - Most of the water is reabsorbed and the remaining more solid mass is feces - A cell barrier called the intestinal wall and the nutrients we consume are to nourish our cells aka digestion - Protein is broken down in its building blocks, A.A(Amino Acids) for out cells to be fed 2\. Metabolism of Glucose (From Carbohydrates foods) 3\. Metabolism of Fatty Acids Glycerol, Mono, and Diglycerol (From Fatty Foods) 4\. Metabolism of Amino Acids (From Proteins) (2, 3, 4 are All foods convert to glucose for energy) Steatorrhea (Fatty stools) occurs when F. A are ***NOT*** absorb) Most American consume adequate protein 5\. Krebs Cycle (Citric acid cycle) a\. metabolic changes that occur when energy is released from the calories from glucose, fatty acids etc., and a.a within the mitochondrion of the cell D. Overnutrition (Positive energy balance) 1\. Excess glucose is converted into glycogen and stored into the liver and muscle; then the excess is stored as fat 2\. Excess protein is stored as fat 3\. excess fat is stored as fat E. Undernutrition (Negative energy balance) 1\. Glucose is used first as energy 2\. Glycogen is used second 3\. Fat is used third 4\. Protein is used last (In a state of starvation) F. Vitamins, Minerals, and Water 1\. Food can be converted to energy only when vitamins, minerals, and water are available as catalysts or enzymes. They don't provide energy alone. I. Carbohydrates a. Definition: An essential nutrient provided almost entirely by plant foods and is the major source of energy and fiber b. Two main Groups 1. Simple CHO a. Primarily sugars and naturally found in fruits and milk b. Green bananas have increased starch but convert to sugar as they age. c. Corn has increased sugar but converts to starch as it ages 2. Complex Carbs d. Primarily starch and cellulose (Fiber) and foundin breads, vegetables, and cereals c. Historical Perspective 3. Consumption of starch/fiber has decreased, and sugar increased since 1900 d. Chemical Composition 4. Composed of 3 elements: C-H-O e. Classification of Three Sub-Groups 5. Monosaccharides are the goal of digesting carbs e. Simplest form of CHO f. 3 Monosaccharides important in nutrition 1. Glucose 2. Fructose 3. Galactose g. All contain 6 atoms C (Carbon), 12 atoms H (Hydrogen), and 6 atoms O (Oxygen) but differ in arrangement of atoms 3. Glucose b. Dextrose or blood sugar, found in fruits, vegetables, and honey contributes simple sugars c. Main source of energy for the CNS (brain and spinal cord) d. Body tries to keep at least 90 mg glucose/deciliter of blood (fasting blood sugars) 3. If the glucose in the blood \> 200 mg/dl = HYPERGLYCEMIA This occurs when the hormone, insulin, is not produced gast enough by the pancreas to help the cells remove glucose from the blood. The kidneys can't keep up and glucose spills into the urine. The loss of glucose produces more urine; more urination = more thirst. Symptoms: higher blood glucose levels, glucose in the urine, increased thirst and increased urination 6. If the glucose in the blood\< 60 mg/dl = HYPOGLYCEMIA (2 types) h. Reactive hypoglycemia: Reactive hypoglycemia: occurs when people wait too long between meals or when diet is too high in simple sugars i. Spontaneous hypoglycemia: (rare) Spontaneous hypoglycemia: occurs when pancreas puts out too much insulin and creates chronic low blood sugar Symptoms: hunger, weakness, sweating, and lightheadedness 7. Fructose j. Known as fruit and naturally found in corn syrup and sugar k. Used commercially as high fructose corn syrup l. Doesn't promote tooth decay (less cariogenic) 8. Galactose m. Obtained primarily from animal sources (from digesting lactose) 2. Disaccharides a. 3 found in food: 1. Sucrose = glucose and fructose 2. Lactose = glucose and galactose 3. Maltose = glucose and glucose b. Sucrose (most common and poses greatest risk of tooth decay) 4. 100% found in table sugar and granulated sugar and is an example of simple carbs 5. 97% found in brown sugar (molasses makes up the rest) c. Lactose 6. Found in milk sugar 7. Lactose enhances Ca++ absorption (both are within milk) 8. Lactose intolerance a. Cause: insufficient lactase b. Symptoms: Bloating, gassiness, and Diarrhea after eating dairy **(EXCEPT CHEESE & YOGURT, because they underwent a fermentation that split the enzyme apart)** c. Maltose 1. Needed for malt beverages 3. Polysaccharides Much more complex and are considered starches and fiber Other terms for fiber: Cellulose, gums, pectens n. May contain as many as 2000 glucose units o. May be in one long chain (Amylose) p. May be a branched chain arrangement (Amylopectin) q. Glucose is stored as the polysaccharide, glycogen, which is stored in the liver and muscle r. Fiber/cellulose provides structural framework for all plant material 4. Humans don't have enzyme to break it down, so it is not absorbed 5. Ideal fiber/day 20 to 35 grams per day 6. Too much fiber = decreased nutrient absorption 7. Food sources of fiber: Fruits, vegetables, nuts, seeds, whole grains, beans 8. 2 types of fiber a. Insoluble fiber; May decrease colon cancer and diverticulosis b. Soluble fiber; May decrease cholesterol levels 9. Fiber goals on food labels: c. \> 3 grams fiber/ 100 kcal from CHO foods d. \< 3 grams sugar / 100 kcal from CHO foods f. Digestion 9. CHO must be converted to monosaccharides before they can cross the intestinal wall and enter the bloodstream and then go to the liver and then to the cells 10. Need enzymes (Ase. Suffix; Means it's an Enzyme) s. Amylase t. Sucrase u. Lactase v. Maltase g. Metabolism 11. Occurs within cells to be used in one of 3 ways w. Source of energy x. Storedas glycogen in the muscle or liver y. Stored as fat h. Functions 12. Source of energy for the CNS 13. Sugar/Starch keals; 1 gram of sugar or starch = 4 calories Fiber keals; 1 gram of fiber = 0 Calories 14. Dietary Essential z. Consequence of Low or CHO Free Diet: 10. Lose sodium, potassium and water which accounts for weight loss and weakness 11. Fat must be used as primary source of energy, which is [abnormal] and creates a build up of ketones = [ketosis] e. Symptoms of ketosis: Fatigue, dehydration, and loss of energy 15. Source of sweetness i. Sugar Substitutes 16. Aspartame (NutraSweet) a. Side effects; Nausea, dizziness, headaches, insomnia, CNS, G.I problems, increase obesity, increase diabetes, menstrual irregularity, fertility issues 17. Saccharin (Sweet & Low) 18. Splenda (Sucralose) 19. Stevia; never consume two teaspoons per day II. Alcohol Can cause death if alcohol levels continue to increase until the CNS is impaired A. Chemically related to fats, but is produced from CHO B. Absorption and metabolism 1. Water soluble and requires no digestion 2. 80% immediately absorbed by small intestine 3. Metabolism involves the liver and kidneys. Need enzyme, alcohol dehydrogenase, to be used as energy 4. Provides kcals; 1 gram of alcohol = 7 calories 5. Absorption is [not] affected by exercise, vitamin supplements or caffeine C. Implications 6. Person may not eat food because appetite is depressed leading to malnutrition 7. GI tract may be affected which impairs digestion and absorption and may increase the risk of GI cancers 8. Can cause liver disease and alcohol poisoning D. Fetal Alcohol Syndrome/Spectrum (FAS) 9. NO alcohol during pregnancy to avoid alcohol poisoning of fetus 10. Characteristics: Slow infact growth, small head/body, distorted facial features, mental retardation (low IQ) 11. May also be caused by changes in alcohol dehydrogenase **[PROTEIN]** 20. Protein A. Chemical Properties 21. Constituent of every cell 22. List examples of where proteins is found in the body (hemoglobin, Antibodies, etc) Skin, bone, and cartilage, hemoglobin, muscle, enzymes, hormones, 23. Essential nutrient b. Definition: essential nutrient must be consumed in the diet because it cannot be synthesized by the body c. Identify how many calories is in 1 gram of protein; 4 calories d. Promotes growth e. Regulates body processes 24. Synthesized by units called amino acids (\_CHON\_) f. 20 different a.a g. Exact structure/sequence of a.a chain is crucial B. Classification 1. Essential a.a - Body cannot synthesize the protein at a rate sufficient to meet the needs of growth (must get through diet) 2. Non-essential a.a - a.a can be synthesized by the body C. Protein Quality of Food 1\. Complete proteins (animal proteins) a\. examples: a. Examples: b. Contains all essential a.a c. High quality protein/higher biological value/sustains growth 2. Incomplete protein (Plant protein) a. Examples: Grains, starch, and vegetables b. lacks or has limited amounts of one or more essential a.a c. Low quality proteins/lower biological value 3. Complementary proteins d. Combines plant proteins so all essential a.a are present in meal e. Ex. Rice & Beans; Peanut butter & Bread; Salad, sprouts, vegetables 4. Vegetarianism f. Types 1. Vegan- consumes only plant foods 2. Ovovegetarian- consumes \_plant foods and eggs 3. Lactovegetarian- consumes plants foods and diary 4. Ovolactovegetarian- consumes plant foods, eggs, and diary g. List the vegetarianism: proper calories, decreased overall fat, less saturated fat, increased fiber, decreased dietary cholesterol C. Functions 3. Formation of essential body compounds (hormones, enzymes) 4. Regulation of Water Balance d. fluid contained in 3 different compartments\ 1) intracellular\ 2) extracellular (intercellular)\ 3) intravascular e. balance is regulated by proteins and electrolytes 5. Maintenance of body neutrality (pH) f. proteins serve as buffers to neutralize acid or base 1. gastrin is the hormone secreted in stomach to increase acidity 2. secretin is the hormone secreted in small intestine to decrease\ acidity 6. Antibody Formation g. antibodies fight infection 7. Transport nutrients h. protein carriers transport nutrients across intestinal wall into the bloodstream and then to the liver E. Digestion 12. Enzymes, known as protease, break down protein into simple units of Amino Acids; otherwise, they're too large to be absorbed intact F. Absorption and Metabolism 13. N is removed (deamination) and is returned (transamination) to the liver 14. N is converted to to urea by the liver and is excreted by the kidneys as urine 15. The nonnitrogenous(Hydrogen, Oxygen, Nitrogen) portion is converted to glucose and provides energy a. Excess is stored as glycogen or fat 16. A.a can be used as energy only when N is removed (occurs during starvation) G. Factors Affecting Protein Utilization 17. Age 18. Starvation: if kcal intake is too low, protein from muscle may be used as energy 19. Immobility: ability to synthesize protein decreases 20. Injury/Stress: N loss increases H. What determines Proteins Needs? 21. Nitrogen, Balance, Studies 22. Examples of Studies b. Biological Value (BV) c. Net Protein Utilization (NPU) 23. Results of Studies d. Nitrogen Equilibrium 1. Protein(N) intake is equal to protein(N) output (no growth and no waste is taking space) e. Positive Nitrogen Balance 2. N intake \> N output (Growth) 3. Occurs during infancy, childhood, adolescence, pregnancy, in individuals increasing muscle mass, and in people recovering from illness f. Negative Nitrogen Balance 4. N intake \< Output (Waste) I. Protein Needs during the Life Cycle 24. Associated with growth g. Infants 2 to 2.2 grams of protein per kilogram h. Teens/Body Builders 1 to 1.5 grams of protein per kilogram i. Adults.75 and.8 grams of protein per kilogram J. Protein Calorie Malnutrition (PCM) 25. Affects young children j. Kwashiorkor A protein deficiency only k. Marasmus Protein and Calorie deficiency 26. Clinical symptoms of PCM l. Failure to grow m. Behavioral changes n. Edema (accumulation of fluids in the tissues) o. Skin changes p. Changes in hair q. Loss of appetite, vomiting, diarrhea r. Enlargement of the liver s. Anemia t. Increased susceptibility to infection and fever 27. Causes of PCM u. Poverty v. Lack of animal protein w. Lack of kcal *Lipids and Cardiovascular Disease* I. Lipids (Fats) A. Trend in Use 1. Higher fat consumption increases the risk of Cancer by promoting cell division 2. American Heart Association (AHA) suggests we get 30% of calories from fat B. Chemical Composition 3. \~95% of Triglycerides (TG)come from dietary lipids. a. 2 Major Components: Glycerol and Fatty Acids 1. Glycerol: Common to all fats 2. Fatty Acids: vary in composition from one fat to another a. Saturated Fats: 5. HDL (Healthy Cholesterol) 6. LDL (Lousy Cholesterol) 7. Have two hydrogen atoms attached to each carbon in the chain 8. Saturated fats increase the risk of heart disease 9. Examples- Animal fats from meats and dairy, tropical oils (Palm, kernel, and coconut oil), hydrogenated oils x. Monounsaturated Fats: 10. Lacks two hydrogen atoms 11. Examples- Olives or Olive Oil, nuts, and nut oil, canola oil, and avocado (Increase the Good Cholesterol; Decrease the bad Cholesterol) y. Poly/Unsaturated Fats: 12. Lacks many hydrogens atoms 13. Increases the need of anti-oxidates 14. Examples- Corn oil, Sunflower oil, cottonseed oil a. Hydrogenation 28. TRANS FAT 29. Commercial process that adds hydrogen atoms to a poly/unsaturated fat and then becomes a saturated fat 30. Makes fat more solid at room temperature and resembles the more expensive animal fats 31. Food industry hydrogenates liquid fat to decrease spoilage which increases shelf life 32. Examples- Margarine, store bought cookies, Crisco shortening (A competitor to lard), commercially prepared peanut butter, creamers 4. Essential Fatty Acids (must be provided by the diet) b. Linoleic Acid c. Linolenic Acids 5. Omega 3 Fats d. May lower risk of disease by decreasing inflammation e. Examples- Salmon, Walnut, Flax and chia seeds C. Related Lipids 6. Phospholipids: One of the fatty acids is replaced by a phosphate group f. Are water soluble so they increase the solubility of lipids and keep fats in the blood emulsified 3. Example- lecithin 7. Sterols g. Examples- chole[sterol ] 4. Only found in dietary animals fats and is internally synthesized by the liver h. Functions of cholesterol: 5. Precursor of Vitamin D 6. Needed for the formation of hormones, bile salts and body membranes in all cells D. Olestra (Fake fat): 8. Food and Drug Administration (FDA) approved fat substitute E. Physical Properties 9. Insoluble in water 10. Less dense than water (Oil and Vinegar) 11. May burn at high temperatures 12. Becomes rancid F. Digestion 13. Enzyme, lipase, splits the fatty acid from glycerol, remainder splits into mono and diglycerides G. Absorption 14. Mono and Diglycerides, fatty acids and glycerol cross the intestinal wall; they recombine to form TG(triglycerides) in the lymphatic system and are then transported to the liver 15. In the liver, they become lipoproteins (protein and fat) which transport fat to various tissues 16. Fat is metabolized for i. Energy j. Stored energy in adipose cells k. Incorporation into cell structure l. Synthesis of essential body compounds 17. Lipids are transported in the blood as lipoproteins, HDLs and LDLs, chylomicron, and fat bound to protein 18. Cholesterol m. HDL- healthy cholesterol n. LDL- lousy cholesterol o. HDLs are responsible for returning lipids from the body to the liver thereby decreasing risk of atherosclerosis (Clogged Artery) 7. Atherosclerosis: lipids and other materials that form plaque and narrows/clogs the arteries p. To increase (\>) HDL 8. Decrease smoking 9. Increasing exercise 10. Increase fiber 11. Decrease sugar 12. Increase monounsaturated fat 13. Decrease Trans fat 14. Decrease overall fat = decreased risk of heart attack and smoke H. Function of Lipids 19. Source of energy q. 9 calories/gram 20. High satiety value (Means your full) 21. Carrier of fat-soluble vitamins 22. Palatability (Taste good) 23. Energy reserve (Glucose) 24. Precursor of prostaglandins (hormone-like substances) 25. Insulation (Keeps us warm) 26. Protection of Vital body organs I. Food Sources (Text Appendix) i. Food Labels (Con't) r. 2000 kcal diet with 10% kcals from protein. How many [grams] of protein are in this diet? s. Other terms for food energy i. Kcal, Calories, kilojoules (kj) ii. 1 kcal = 4.1 kilojoules (kj) ii. Dr. Weil's food guide pyramid; choosemyplate.gov t. Dairy Group 15. Major nutrients: Calcium, Complete protein, Vitamin D, B2 16. Not a perfect food: low in Iron, Vitamin C; high in saturated fat and cholesterol 17. Buy hormone free and antibiotic free (ideally, organic) u. Fruits and vegetables Group (separated on the pyramid) 18. Major nutrients: Fiber, Vitamin A, Vitamin C 19. 5+ servings/day, especially vegetables 20. Consume real, whole fruits and vegetables (NO juice due to decreased fiber) v. Meat/Beans Group 21. Major nutrients: Complete protein, heme iron, B complex vitamins 22. Disadvantage of meat: high in saturated fat and dietary cholesterol 23. Meat/Beans are low in calcium and vitamin C 24. Buy hormone free and antibiotic free (ideally, organic) w. Grain Group 25. Whole Grains are superior due to decreased processing which increases nutrient and fiber retention 26. Best CHO foods b. Want fiber to be more than 3 grams/100 kcals c. Want sugar to be less than 3 grams/100 kcals x. Fats 27. Quantity: AHA suggests 30% kcals from fat 28. Quality Monosaturated f.a (ex: Olive, olive oil, nut, nut oil, canoil, avocado, avocado oil 29. Avoid trans-fats (ex: marine, Crisco, store brought cookies, commercially processed peanut butter, creamers, y. What % of the Us population actually meets the goals of the pyramid? 1% 115 x 10 = 1,115 Goal: To maintain (Current Weight x 15 kcal) 118 x 15 = 1770 kcal +/-5% 1681-\> 1861, eat 20% Protein, 50% Carbs, 30% Fat To maintain wight - II. Energy Balance J. Direct calori[metr]y (Metr means Measure) iii. Involves an instrument called a bomb calorimeter iv. Def of [1 kcal]: amount of heat energy required to raise the temperature of 1 kg of water [1 degree Celsius (]A one to one) z. Example: how many degrees Celsius will get raised from 10 grams of CHO? 10g CHO X 4 = 40 kcal, it's going to increase to 40 degrees C K. Energy Value of Foods v. Food Composition Charts vi. Exchange System vii. Food Labels viii. Software L. The body's Need for Energy (BMR, Activity, and Thermic effect of food) 27. BMR: Basal Metabolic Rate (Greatest portion of calories expended are through the BMR) (Ex.1200kcals) a. Def: Measures minimum amount of energy need to carry on the vital body processes (respiration, circulation, synthesis of glands and hormones, muscular contraction and relaxation) 30. Convert Pounds(\#) kg 31. Ex: 110\# / 2.2 = 50 kg b. Calculate BMR 32. Males: 1x \_\_kg x 24 kg x 24 hours 1x 50 kg x 24(Hours) = 1200kcals 33. Females:.9x kg x 24 hours.9 x 50 kg x 24 = 1080kcal c. Factors affecting BMR 34. Genetic Body Composition d. Identical twins separated at birth have the same body type in adulthood 35. Body condition (increase fitness = increase muscle, decrease fat) 36. 37. Hormonal Secretions e. Thyroid is the major gland that affects BMR f. Hypothyroidism = Hyperthyroidism 38. Age: infancy, childhood, puberty, pregnancy, and lactation Increase or decrease BMR? Increase At what age does BMR begin to decrease? 25 years old 39. Body temperature g. Does BMR increase or decrease with elevated body temperature? Increase 40. Nicotine 41. Do fasting/cleansing diets increase or decrease BMR? h. Intermittent fasting (16 hours/8 hours) 42. Sleep 28. Activity (Ex. 600 kcals) d. What are the 3 factors that affect activity expenditure? Body size; Intensity; Duration 29. Thermic Effect of Food e. Def: The production of heat that occurs as a result of [digestion, absorption, and metabolism] f. Calculate: Represents [10%] of total kcals for BMR and Activity 10% (BMR(1200) + Activity(600)) = 1800kcal 10% (1800 kcal) = 180 kcal I. Weight Control a. Obesity i. Def: Body weight is 20% or more above a healthy, fit weight a. Ex 1. Ideal body fat% b. Males 12-18% c. Females 15-22% 2. Fat deposition influences health (apple vs pear shape) 3. Diagnosis d. [Direct] Measures include: underwater weighing (most accurate), TOBEC, US bioelectric impendence e. [Indirect] Measures include: skinfold calipers f. Ht/Wt Charts (BMI) are bad for determining body fat% i. Excess body fat is a bigger risk factor than excess body wt g. Waist Circumference: want your waist in inches to be at least less than half of your height in inches ii. Ex h. Quick standard iii. Females: 5' = 100Ibs; with each additional inch = additional 5Ibs 1. Ex: 5'4 (100 + 20) = 120 iv. Males: 5' = 105Ibs; with each additional inch = additional 6Ibs 2. Ex: 5'8 (105 + 48) = 153 4. Disadvantages i. Health Hazards, psychological pressure, economic burden 5. Causes (Increase junk food + Increase technology = increase risk of obesity) j. \+ energy balance over a long period of time k. Genetics v. Endomorph (Short, Stacky Build lower BMR) vi. Ectomorph (Tall, lean build Higher BMR) vii. Mesomorph (Athletic build High BMR) l. Inactive (Sedentary) Lifestyle viii. Night Eating Syndrome b. Weight Reduction (5% succeed for more than 3 years) ii. 3500 kcals = 1lb m. How many kcals/day would you need to decrease to lose 1\#/week? 3. (down) 2\#/wk Deficit of 7000 kcal/ 7 = (Down) 100kcal day 4. (Down) 1\#/ 2 wk Deficit of 3500 kcals/2wk 3500 kcal/ 14(days) Down 250 kcal/day n. How many Ibs would you gain by consuming an extra 125 kcals/day/year? 125kcal/day/yr Excess 45,625 kcal/yr 45,625/ 3500= (Up) 13\#/yer ix. If you lose weight fast, you lose muscle; if you lose weight slowly, you lose fat o. Ideal weight loss/gain: 1/2 -- 2Ibs per weeks 6. Most likely method to succeed: p. Increase Activity, decrease junk food and eat quality foods 7. Dieter must be retained into a new set of eating and exercise patterns 8. Hunger and satiety are controlled by the hypothalamus of the brain c. Underweight 9. Def: 15% below (Same as 85% of) healthy, fit weight q. Example: If 100\# = healthy, fit weight, then 85\# or below is defined as being underweight r. Disadvantages of UNHEALTHY underweight: Irregular body temperature, decrease immunity, increase psychological pressure, decrease malnutrition, increase fatigue, decrease strength, decrease fertility (Women) M. Eating Disorders 30. Anorexia Nervosa 31. Bulimia 32. Binge eating Disorder 33. Body Dysmorphic Disorder III. Water N. Distribution 34. Part of the cell in the body g. Most of body water is intracellular 35. Water makes up approximately 60% of total body weight and approximately 70% of lean mass muscle is water 36. Water Intoxication h. Occurs when [large] amounts of water is consumed [without] enough [electrolytes to maintain water] balance so edema (increased water retention, decreased urination) may occur) O. Functions 37. Solvent of nutrients 38. Growth Facilitator i. Glycogen 2/3 water j. Fat 1/5 water k. Muscle ¾ 39. Catalyst of many biological reactions 40. Lubricant of Joints 41. Temperature regulator l. Water has an ability to conduct heat; therefore, it plays an important role in the distribution of heat throughout the body m. Evaporation of water from body surface is the most effective of ridding body of extra heat (insensible perspiration) 42. Source of trace elements n. Fluorine, zinc, and copper in all water o. Calcium and magnesium are found in [hard] water 43. Need water to make urine to excrete waste IV. Minerals P. Do not provide energy/kcals Q. Classification 44. Organic: Those substances composed of living material 45. Inorganic: Those substances of non-living material p. Essential minerals are all inorganic and are classified as either: 43. Macronutrients: present in relatively high concentration (\>50 ppm) 44. Micronutrients: (Trace elements), present in lower concentration ( \< 50 ppm) R. Functions 46. Maintenance of Acid/Base Balance 47. Catalysts for biological reactions 48. Compounds of essential body compounds (hormones and enzymes) 49. Maintenance of Water Balance q. 3 compartments 45. Intravascular (Within the blood) 46. Intervascular/ Extravascular (Between/outside the cell) 47. Intracellular (within in cell) r. Electrolytes 48. Mineral elements as salts in the body fluids have either a positive or negative charge and are responsible for fluid movement on either side of the cell 50. Transmission of Nerve Impulses s. Exchange of Na (Outside the cell) and K (inside the cell) are responsible for transmission 51. Regulation of Contractility of Muscles t. Calcium stimulates muscle contractions u. Sodium, Potassium, and Magnesium relax V. MACRONUTRIENTS (Include Sulfur) S. Calcium 52. Supplements: v. Calcium carbonate w. Calcium Citrate 53. Distribution x. Calcium provides rigidity in our bones and teeth 54. Functions y. Bone formation along with fluorine, magnesium, calcium, and phosphorus z. Tooth formation 49. Calcification of deciduous teeth (1^st^ set) begins by the 20^th^ week of fetal life is completed just before they erupt 50. Permanent teeth begin to calcify between 3 months and 3 years a. Growth b. Blood clotting (Blood coagulation) c. Catalyst for biological reactions 55. Absorption d. Very poorly absorbed (at best 30-50% absorbed; typically, 10%-30% absorbed) e. Factors enhancing Calcium absorption 51. Vitamin D 52. Acidity of the digestive mass 53. Lactose 54. Calcium/phosphorous Ratio (1:1 or 1:2) i. The right ratio enhances bone calcification 55. Need for Calcium j. Pregnancy, lactation, and adolescence have increased absorption rates 56. Weight bearing (strength bearing) exercise can even reverse osteoporosis f. Factors depressing Calcium absorption 57. Oxalic acid (found in spinach and chocolate) binds with calcium making it unavailable for absorption 58. Phytic acid (fiber) 59. High fat, high protein diet 60. Emotional instability k. During stress, there is decreased absorption, increased excretion and increased need of calcium l. Lack of exercise 56. Dietary Allowances g. RDA used to be 800 mg/day for adults; revised to 1000 mg/day for adults and to 1200 -- 1500 mg/day for past menopausal women (nutrients needs change throughout the life cycle) h. Bone loss begins around age 35 and accelerates after menopause 57. Food sources i. Dairy products (Milk, yogurt, cheese, etc.) salmon, sardines, broccoli, kale and almonds j. Milk is high in Calcium but low in Fe (Iron) 58. Abnormalities of Calcium Metabolism k. Osteoporosis (affects [quantity] of the bones) 61. Def: the bone mass or amount is diminished but is of normal composition and the bones can break without provocation 62. Creates spontaneous fractures of the hip, vertebrae, and wrist 63. People are usually shorter 64. Cause; may be attributed to a long-standing dietary inadequacy, poor utilization and/or poor absorption Ca++. Excrete more Cal++ (ex: alcohol consumption causes more Ca++ excretion since it's a diuretic) m. Osteomalacia (affect [quality] of the bone) i. Known as an adult rickets ii. Low level of Vitamin D may account for this also T. Phosphorus (P) 59. Functions l. Regulates energy release by adding a third phosphate group to ADP which then becomes ATP (adenosine triphosphate) 65. Phosphate (P) is required for all ATP reactions m. Absorbs and transports nutrients 66. Ex: phospholipids transport lipids by making fat more soluble in the blood n. Part of essential body compounds (vitamins and enzymes need phosphate o. Along with minerals, calcium, helps to calcify the bones and teeth p. Regulates acid/base balance 60. Absorption q. Phosphatase (enzyme) releases phosphorus from food 61. Food sources r. Present in all foods, especially in proteins rich foods, (Meat, fish, poultry, eggs, dairy products, grains) so deficiency is rare s. Specific examples: coke, 7 up, roast beef and milk t. Soda disrupts the Ca++/P ration which inhibits (decreases) Ca++ absorption 62. Requirements u. Best calcium/phosphorus ratio is 1:1 U. Magnesium 63. Approximately 1/3 of magnesium is bound to phosphate which makes it important is releasing energy 64. Rest of Magnesium is absorbed on the bones surface (The 4 minerals involved in bone formation are: magnesium, fluorine, calcium, and phosphorus) 65. Important in nerve transmission (Magnesium has a relaxing effect) 66. Sources: fish, nuts, soybeans, and spinach VI. Micronutrients (Exam 3 and Final info) V. Iron 67. Supplement that gets absorbed best : Ferrous sulfate 68. Distribution v. Concentrated in the blood and in every cell w. More than 2/3 of iron in the body is functional iron (used daily) 67. Hemoglobin: Iron containing protein molecule found in the RBC (Red blood cell) 68. Myoglobin: Iron containing protein molecule found in muscle 69. Both hemoglobin and myoglobin are responsible for pigmentation 70. Transferrin: Iron bound to protein to transport to cells 71. Serum ferritin (stores iron for daily use) is the most sensitive indicator of Fe stores x. Remaining 1/3 of iron in the body is stored long term in the liver, spleen and bone marrow 69. Functions y. Carries oxygen and carbon dioxide from one tissue to another (Cellular respiration) z. Blood formation: Fe is part of hemoglobin which is part of the RBC which is involved in blood formation 70. Need for dietary Iron a. To replace losses of iron from the body 72. Hair and nails 73. Desquamated (sloughed off) cells from skin and body surface 74. Feces 75. Bleeding b. Growth 76. Increase in blood volume and tissue mass requires Fe for hemoglobin and myoglobin synthesis c. Replacing losses from blood donation 71. Iron in food d. Heme iron (absorbed best): found in meat 77. Meat is the most biologically available food source of Fe e. Non-heme iron: all other food containing iron 78. Ex: grains, fruits, and vegetables n. Enriched bread is a source of iron but with little fat 79. Milk is poor source of Fe and vitamin C 72. Absorption (Occurs in the small intestine) f. Must be ferrous iron to be absorbed; change is accomplished in the presence of HCl or ascorbic acid (Vitamin C) g. Factors affecting absorption: 80. Body's need for iron (large dose with decreased need = decreased absorption) 81. Ferrous iron, along with which with vitamin, increases Fe absorption? Vitamin C 82. Too much fiber decreases nutrient (Fe) absorption (Above how many grams of fiber/day is too much?) Above 35 grams 83. Caffeine (from coffee, tea, and cola) decreases Fe absorption- consumes no more than 24 total ounces/day 84. The meal with the most iron absorption: o. Red meat, sources of Vitamin C (ex: strawberries and peppers), and no caffeine 73. Transportation of Fe h. Iron is carried through the body as transferrin i. Long term storage of Fe contains 1000mg in reserves; those 1000 mg of Fe last 1000 days for men but only 500 days for women (menstruation = blood loss) 74. Recommended Dietary Allowances (RDA) j. Men:10 mg/day k. Women: 15/day l. What Fe deficient disease are women in childbearing years at an increased risk of getting since they have increased Fe need? Anemia 75. Food preparation m. Water soluble mineral (limit boiling) n. Cook foods in Fe pans/skillets to increase Fe intake 76. Deficiency o. May result from decreased Fe in the diet, blood loss and decreased absorption p. Anemia 85. Symptoms: decreased red blood cells fatigue, and apathy 86. 2 types: p. Nutritional anemia- decreased Fe intake, decreased meat, decreased vitamin C q. Hemorrhagic anemia- caused by excessive blood loss (result of surgery, internal hemorrhaging increased menstrual loss) W. Iodine 77. Concentrated in the thyroid gland and used to synthesize by hormone thyroxin 78. Function: q. Important in regulating growth and development by stimulating metabolism 79. Deficiency: r. Goiter- swelling of the neck as a result of the enlargement of the thyroid gland (due to decreased iodine) s. The iodization of NaCl has decreased the incidence of goiter X. Zinc 80. Functions: t. Reproduction u. Wound healing v. Affects taste (decreased zinc = decreased taste acuity (hypogeusia) w. Growth x. Zinc acts in metalloenzymes (enzyme that contains zinc) 81. Food sources: y. Meat, seafood, and whole grains 82. RDA: z. 15 mg/day a. Therapeutic dose -- 25 mg/day 87. Too much zinc with decreased need = increased GI distress Y. Selenium 83. Functions as an antioxidant along with Vits C, E, and beta carotene Z. Boron 84. Prevents bone loss in post-menopausal women A. Sulfur (Included on EXAM 2) 85. Found in cabbage family vegetables (cabbage, Brussel sprouts, broccoli and cauliflower) 86. Contains allyl sulfur which decreases risk of cancer *Nutrition Study Guide- Exam \#1* --------------------------------- Definition of Iatrogenic Malnutrition - A nutritional disease resulting from medical treatment to a patient with drugs, surgery, or therapeutic diet How to Interpret Food Labels Where protein is found in the body - Antibodies, Skin, bone, and cartilage, hemoglobin, muscle (50%), enzymes, hormones FDA approved fat substitute - Olestra Definition of cholesterol free - less than 2 mg/serving How CHO can change from starch to sugar and sugar to starch -  Starch is broken down into glucose through enzymatic Amylase; Glucose is synthesized into starch through dehydration synthesis, allowing for energy storage Hyperglycemia vs. Hypoglycemia - Hyperglycemia is High blood sugar (Glucose); Hypoglycemia is Low blod Sugar (Glucose) Nutrition Labeling Education Act - Nutrition Labeling Education Act: Federal law allowing health claims on food labels Peristalsis - muscle contractions that move food and liquids through the digestive tract; **Esophagus**: Moves food from the throat to the stomach. - **Stomach**: Mixes food with gastric juices and moves it into the small intestine. - **Small Intestine**: Continues the breakdown of food and encourages nutrient absorption. - **Large Intestine**: Moves waste toward the rectum for elimination. Kcal values per gram from Protein, CHO, Fat, and Alcohol Protein, Sugar, and Starch 4kcal, Fat 9kcal, alcohol 7kcal Sources of high quality, low quality, and complementary proteins - Poultry is a high quality because it's high in all 9 amino acids; Grains (wheat, rice, oats) Legumes (beans, lentils, peas) Nuts and seeds (almonds, sunflower seeds) Vegetables (broccoli, spinach, kale) Starvation and protein use Different types of fatty acids - Saturated, unsaturated, polysaturated, and trans fat Types of vegetarianism - Vegan- consumes only plant foods, Ovovegetarian- consumes \_plant foods and eggs, Lactovegetarian- consumes plants foods and diary, Ovolactovegetarian- consumes plant foods, eggs, and diary Difference between essential and non-essential amino acids - Essential Amino Acids: Cannot be synthesized by the body and must be acquired through diet; there are nine of them; Non-Essential Amino Acids: Can be synthesized by the body; there are eleven, including conditionally essential ones that may need to be obtained from the diet in specific situations. Causes and symptoms of lactose intolerance - Deficiency of an enzyme called lactase; can cause nausea, bloating, Diarrhea, abdominal cramping, gas, HDLs vs. LDLs - HDL- healthy cholesterol, LDL- lousy cholesterol Functions of Protein - Formation of essential body compounds (hormones, enzymes), Regulation of Water Balance, Maintenance of body neutrality (pH), antibodies formation, transport nutrients Starvation and CHO use Protein Calorie Malnutrition - Deficiency of Calories and Protein Cholesterol facts Nitrogen Balance (definition and examples) Fiber (definition and examples) Bile (production and storage) Symptoms of Fetal Alcohol Spectrum Disaccharide breakdown into which 2 Monosaccharides? - Glucose and fructose Essential fats Hydrogenation - Hydrogenation is a chemical process that adds hydrogen to unsaturated fats to convert them to saturated fats, enhancing their stability and shelf life Difference between Animal vs. Plant Proteins Examples of sugars in foods Examples of starch in foods Functions of Fat Definition of Atherosclerosis - Clogged arteries Effects of too much or not enough fiber End products of digestion of fat - Fatty Acids(saturated, monounsaturated, and polyunsaturated) & Glycerol *Questions:* ------------ When fat is not absorbed it goes through the small intestine through the large intestine to deficate. Which makes a strong urge for a person to use the bathroom Where is protein found in the body? 50% is founded in the muscles, and Grains, starch, and vegetables Skin, bone, and cartilage, hemoglobin, muscle, enzymes, hormones Teacher Notes/ Advice: If there is decreased insulin produce the hyperglycemia remains Fruits that decrease abdominal fat: Apples, pears, berries, cherries, and citrus What makes a carbohydrate good is high fiber low fat Monosaccharides, polysaccharides, disaccharides Learn what suffix means and the origins of words \*At least 300 Kcals fuels the brain w/ glucose for 4-5 hours