NSD Study Guide PDF

Hunger —Primarily a physiological (internal) drive to find and eat food, mostly regulated by internal cues to eating. Appetite —Primarily a psychological (external) influence that encourages us to find and eat food, often in the absence of obvious hunger. Satiety —State in which there is no longer...

Hunger —Primarily a physiological (internal) drive to find and eat food, mostly regulated by internal cues to eating. Appetite —Primarily a psychological (external) influence that encourages us to find and eat food, often in the absence of obvious hunger. Satiety —State in which there is no longer a desire to eat; a feeling of satisfaction. Regulated by the brain What is a healthy eating pattern? Include variety in your diet by choosing food from at least three groups for each meal. Eat more: whole grains, fruits and vegetables, non- and low-fat dairy, seafood and plant-based proteins. What makes a nutrient essential? 1. It must have a specific, identified function in the body. Many essential nutrients have more than one. 2. The function is impaired if the nutrient is missing from your diet 3. The function is restored if the nutrient is added back to the diet Interpreting the % Daily Value The % Daily Value (DV) Compares the amount of a nutrient in a serving to the recommended intake. Daily Values are only for food labels. Daily Values are generic. Only the % Daily Value is displayed.  Daily Values are based on Dietary Reference Intakes (DRIs). The FDA requires certain nutrients of public concern to be listed on the label: Sodium. Vitamin D. Calcium. Iron. Potassium. Nutrient Density - High in nutrient(s) compared to the amount of Calories - A food can be considered nutrient dense if the % Daily - Value of a nutrient is higher than the percent of Calories. Energy Density - High in Calories compared to the amount of nutrients - People eat a similar weight of food each day. If that food is less energy dense, there will be fewer Calories in the same weight of food Nutrient Density Calculation Nutrient Density >10% of daily value = good source >20 of daily value = excellent source Example: 25% of the Daily Value of calcium How would you describe this source of calcium? The math: 120 kcal ÷ 2000 kcal x 100 = 6 % of daily kcal - To calculate nutrient density of your food items, divide the nutrients (ex. - Fiber, Vitamin C) content of each food item by its kilocalorie content. Enrichment the process of adding nutrients to a food that are lost during processing. Fortification the process of adding nutrients to a food beyond normal levels. Scientific Method 1. Curiously observe patterns and relationships 2. Review prior knowledge and form a hypothesis 3. Conduct controlled experiments, observations, and research of prior data 4. Analyze data and observations 5. Draw a conclusion from the results 6. Share findings with the scientific community Lipids 9cal/gram Triglycerides Include saturated and unsaturated fats. Saturated and trans fats increase blood LDL levels the most Composed of a glycerol molecule and three fatty acids. Functions - Insulation - cell signaling Sterols Functions - Cell membranes - Used to make bile, vitamin D, and hormones. Example cholesterol, most common sterol found in plant foods Phospholipids Functions - Cell membranes - emulsifier. Essential Fatty Acids Critical Roles - Vision, proper growth and development, cognition, mood and behavior, cardiovascular health, immunity, and regulation of inflammation ALA (Alpha-linolenic acid) Omega-3. Used to create DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). LA (Linoleic acid) Omega-6. Used to create AA (arachidonic acid). Saturated - Every carbon within the chain of a saturated fatty acid is bonded to two hydrogen atoms. The fatty acid is “saturated” with hydrogen atoms. Unsaturated - fatty acids contain one or more double bonds between carbons Lipoproteins – transport lipids through the body Chylomicrons - Carry lipids from intestine to the liver. As they travel, they deliver triglycerides to fat cells on their way VLDL - Carry lipids from the liver; Continue to drop off triglycerides to fat cells LDL - VLDL’s become LDLs when more triglycerides are dropped off then return to the liver HDL - Created by the liver to pick up cholesterol and return it to the liver Protein 4kcal/gram - All composed of the same 20 amino acids Complete proteins - Contain all nine of the essential amino acids Incomplete proteins - DO NOT contain all nine of the essential amino acids and must be combined in the die The shape determines the function of proteins Functions of Proteins - Body structure  - Antibodies - Transport molecules - Hormones Enzymes - speed up both anabolic and catabolic - Hormones tell cells which enzymes to make - Enzyme amylase breaking down starch Carbohydrates 4cal/gram Monosaccharides - Glucose - Most common - “blood sugar” Fructose - Sweetest - “fruit sugar” Galactose - Rarely alone! - Part of lactose Disaccharides Sucrose - “table sugar” - Glucose + fructose Maltose - Glucose + glucose - “malt sugar” Lactose - Glucose + galactose - “milk sugar” Complex carbohydrates Starch–storage form of glucose in plants (digestible) Fiber– structural parts of plants, found in all plant derived foods (indigestible) Vitamins Micronutrients that are essentials Ur health can be impacted if u don’t consume Fat-soluble vitamins: dissolve in fats A, D, E, K Water-soluble vitamins: dissolve in water B vitamins– thiamin, riboflavin, niacin Minerals Produce no calories/energy Major minerals: minerals in amounts more than 100 milligrams Trace minerals: minerals in amounts less than 100 milligrams Water - The body is about 50% to 75% water, depending on age, sex, and body composition - Has important roles Digestion: breaking complex nutrients into smaller pieces Absorption: bringing smaller nutrients from the digestive tract into circulation Small Intestine - Most digestion and absorption occur here Carbohydrate Digestion and Absorption salivary amylase Pancreatic amylase Brush border enzymes Absorption of monosaccharides Protein Digestion and Absorption HCL Enzymes break proteins into polypeptides Enzymes break polypeptides into amino acids Amino acids are absorbed Lipid Digestion and Absorption Gastric lipase Bile salts emulsify lipids Pancreatic lipase and phospholipase break triglycerides apart What is ATP? Chemical energy in fuel molecules is transferred to adenosine triphosphate (ATP). ATP powers every process that requires energy, such as contracting muscle, sending nerve signals, and building and breaking down molecules Cellular respiration recharges ATP Cardiovascular Disease – disease of the heart and blood vessels – Arteries carry oxygen-rich blood away from the heart. – Veins bring oxygen-poor blood back toward the heart. Diabetes High blood sugar is called hyperglycemia. Hyperglycemia = high blood glucose Uncontrolled: blindness Symptoms Thirst Weight loss/gain Blurred vision Insulin & glucagon Insulin and glucagon work together to maintain steady blood glucose levels. Both are released by the pancreas. - Insulin promotes glucose storage, fat storage, and protein production. - Glucagon promotes use of stored glucose, fat use, and gluconeogenesis.