Final Review Sheet 2024 PDF

General Dietary Reference Intakes: AI:adequate intake UL: upper limit RDA: recommended dietary (meets the needs of 98% of a gender and age group) Macronutrients: Carbs, proteins, lipids, water mic...

General Dietary Reference Intakes: AI:adequate intake UL: upper limit RDA: recommended dietary (meets the needs of 98% of a gender and age group) Macronutrients: Carbs, proteins, lipids, water micronutrients: vitamins and minerals (just as essential) Influences on food choice: culture, convenience, cost Calories of Macronutrients: carbs and proteins are 4cal/grams fat is 9cal/gram Definition of nutrient density: more nutrients per calorie 3 general functions of nutrients: energy, regulates body processes, and body structures Experimental: involve an intervention vs Epidemiological studies: purely observational (show correlations) - correlations do not prove cause and effect! Digestion Parts of GI tract: mouth, esophagus, stomach, small intestine, large intestine, rectum Peristalsis: Segmentation: location of enzymes: mouth, stomach and small intestine site of absorption of most nutrients: small intestine Production, storage and function of bile: make it in liver, store it in gall bladder. It emulsifies fat! Function of villi in small intestine: increase surface area of small intestine and increases absorptive capacity. - No enzymes in esophagus! Carbohydrates What is fiber: human enzymes cannot hydrolyze the bonds between fiber molecules; cannot be broken down by human enzymes Food sources of fiber: Storage form of carbs in plants and animals: Carbohydrates are Protein sparing: allows protein to be used for other functions rather than just an energy source Glycemic index: cause high blood sugar response (white bread, rice or potato, candy, soda) - Glucose is same as blood sugar Protein 20 Amino acids: makes up all proteins 9 essential amino acids: must consume ^(cannot be made in sufficient amounts by our body) complementary proteins: beans rice, legume and grain complete protein (animal and soy): have all 9 essential amino acids  - Plant proteins usually incomplete proteins - Proteins cannot be stored in our body! Minerals Major minerals: sodium, potassium, chloride, phosphorus Trace minerals (identify): iron Sodium and hypertension: dash diet and low sodium intake is best way to lower BP - Sodium is in the Extracelleular fluid Sodium in foods: processed foods contain most - Iron and anemia: most common nutrient deficiency disease worldwide Heme: animal foods nonheme iron: plant and animal foods (less absorbable) - poisoning from iron can occur in children by overdose of supplements - Animal sources are most absorbable form of iron. Hemachromatosis : you absorb 100% of iron you consume therefore you need to avoid high iron foods. Calcium best food sources: milk and milk products storage of calcium: 99% in bones and teeth - poor calcium intakes result in poor bone density Potassium: Hypo-hyperkalemia (high or low blood potassium) causes irregular heartbeat and heart failure - Iodine deficiency causes goiter Water - Most essential nutrient - Consequences of dehydration: greater than 20% loss can lead to death from kidney failure (dehydration) - Body is mostly water (by weight) Vitamins Who may benefit from supplements?: women of childbearing years, food allergies, children, diseases, decreased absorption, lactating women Categorized as fat soluble vitamins: A,D,E,K water soluble vitamins : Function of B vitamins: function in pathways of energy metabolism Vitamin D: hormone and vitamin Excretion of water solubles: kidneys food sources of Vitamin C: fresh fruits and veggies Lipids - Chylomicrons are first lipoprotein in blood after a meal 3 categories of lipids: sterols, phospholipids, triglycerides - cholesterol only in animal foods. Diabetes Types of DM: gestational, T1, and T2 which type is most common:  which type requires insulin daily and why: type 1 because pancreas makes little or no insulin Function of insulin: lower blood sugar (glucose in blood) - Type 1 DM : makes little or no insulin - Type 2 DM: insulin resistant Losing weight increases insulin sensitivity (good thing for T2) Alcohol Where is it absorbed?: whole GI tract potential physical damage: most effected organ: liver recommendations during pregnancy: ZERO calories it provides: 7cal/gram Fitness and Nutrition Carb loading: increases muscle glycogen storage in muscles protein needs of endurance and strength athletes: 2x the RDA Best post competition meals include what: carbs, protein, fluid Side effects of anabolic steroids: breast development, liver cancer, severe acne female athlete triad: osteoporosis, amenorrhea, eating disorder physical activity and disease prevention: encouraged for prevention of all diseases Eating disorders General definitions: Anorexia: denial of hunger - team approach best treatment Pregnancy Stages of pregnancy: - Blastogenic (first 2 weeks) - Embryonic stage (weeks 2-8): critical period of development (brain and spinal cord developed) - Fetal stage (weeks 9 - 40): longest stage Normal range of weight gain during pregnancy: 25-35 pounds if started at normal BMI ^(most gained during 2nd and 3rd trimester) substances to be avoided during pregnancy: alcohol, drugs Preeclampsia: high blood pressure, proteinuria, edema Gestational diabetes: pregnancy during pregnancy Pica: eating of nonfood substances Lactation Composition of breast milk: - main protein is whey - primary source of energy is fat - primary carbohydrate is lactose Prolactin: production of milk Oxytocin: let down reflex (release of milk) Infancy General dietary recommendations: iron needs: introduction of solid foods: rice cereal fortified with iron at 6 months vitamin supplements given to infants: vitamin K at birth - up until 6 months, main source of energy is breast milk or formula Diet in adulthood Hydration: more important due to less sense of thirst Bowel function: constipation due to poor fiber and fluid intake & less activity feeding programs: Meals On Wheels - vitamin D deficiency common due to less synthesis in skin Functional Foods Definition: foods that provide a health benefit beyond basic nutrition Phytochemicals: plant chemicals with health benefits Lycopene: prostate cancer prevention Who regulates food and food additives?: FDA Diet and Health DASH diet: reduces risk of high BP in combinations with low sodium diet Android obesity: weight in the mid-section is the least healthy BMI and health risk: health risks go up as you go above 25 or 30 Metabolic syndrome: combo of insulin resistance, high BP, high lipids, abdominal obesity (4 symptoms and you have it)