| What are carbohydrates(CHO)? | Organic compounds containing carbon, hydrogen and oxygen. Its main function is to provide energy. They are also needed in adequate amounts to keep protein from being used as an energy source |
| Saccharides | Sugar Units |
| Simple Carbohydrates | Consist of Monosaccharides(One sugar unit) and Disaccharides(Two sugar units). |
| Examples of Monosaccharides | Fructose(found in fruits), Galactose and glucose |
| Examples of Disaccharides | Sucrose, Lactose and Maltose |
| Risk of high Simple Carbohydrates Consumption | Increased risk of obesity, Increased risk of dental caries |
| DRI's for simple carbohydrates | 45%-65% caloric intake from carbohydrates and only 8% added sugar |
| Complex Carbohydrates(Polysaccharides) | Long chains of glucose units |
| Polysaccharides(3) | Starch, Glycogen and Dietary Fiber |
| Examples of Starch | grains, legumes and vegetables(Particularly corn and potatoes) |
| Glycogen | Stored form of carbohydrates, made from simple sugars and stored primarily in the liver and muscles. It is used when blood glucose levels are low |
| Dietary Fiber | Refers to food that humans cannot breakdown. It is usually excreted in feces and has no nutritional value |
| Sources of dietary fiber | Whole grains, legumes, fruits, vegetables, nuts and seeds |
| Examples of maltose | Malted grain products |
| Examples of lactose | Dairy and milk products |
| Examples of sucrose | Table sugar, sugarcane, beet sugar, powdered and brown sugar, fruit |
| Examples of Glucose | Dextrose, Corn Syrup |
| Examples of Fructose | Fruits, Honey, High Fructose Corn Syrup |
| Examples of Galactos | Milk(Only found in Lactose) |
| How do complex carbohydrates provide energy longer? | Because they are longer chains of glucose units and it takes longer for the body to break them down |
| Where is glycogen stored? | The liver and muscles |
| Types of Fiber | Water Soluble and insoluble fiber |
| Examples of insoluble fibers | wheat bran, vegetables, whole grains and fibrous fruits |
| Examples of water soluble fibers | Fruits, Oats, Barley, and Legumes |
| Benefits of Insoluble Fibers | Soften Stool, Speed Transit of Foods Through the digestive Tract and Reduces Pressure in the Colon |
| Water-Soluble Fibers action | Binds with Bile Acid and cholesterol in the digestive tract to prevent their absorption. |
| Benefits of Water Soluble Fiber | Helps lower cholesterol levels, and reduces risk of cardiovascular disease, attracts water and turns to gel during digestion thus slowing digestion, providing a feeling of fullness |
| DRI's for Complex Carbohydrates | 45%-65% total caloric intake |
| Fiber Intake amount | 38g/day(Dependent on gender and age |
| Effects of excessive fiber in diet | bloating, gas and constipation, mineral absorption, osteoporosis and anemia |
| Interventions for excess fiber ingestion | Increase water intake |
| Stages of Digestion | 1)Carbohydrates are chewed in mouth beginning mechanical digestion
2)Carbohydrates are broken down further as it combines with gastric secretions in the stomach
3)Carbohydrates enters the small intestine beginning chemical digestion. Enzymes in the intestinal wall and the pancreas aid in digesting the carbohydrates.
5)All Carbohydrates are broken down into monosaccharides before being absorbed and eventually converted into glucose
6)Glucose circulates in bloodstream and is used by cells for energy
7)Excess glucose is converted into glycogen and stored in the liver and muscle. Once full remaining carbs are converted into fat and stored as adipose tissue |
| Adipose Tissue | Helps insulate the body from extreme temperatures, and acts as cushion for organs and other tissues to prevent bumping or jarring. |
| Lipids | Organic substances of a fatty nature that are insoluble in water and necessary for good health. EG Fats and Cholesterols |
| Bodily Function of Lipids | Provide the most concentrated source of energy of all the nutrients(9kcal.g) and can be used either directly from the fat in food or from adipose tissue. |
| Fat soluble vitamins | A,D,E and K |
| Lipid composition | Carbon, Hydrogen, Oxygen, Fatty acids and glycerol |
| Why are lipids also called triglycerides? | Because they most of the fat in the body is a combination of three fatty acids that combine with one glycerol unit |
| Saturated Fats | A fatty acid whose chemical bonds are filled completely with hydrogen |
| Unsaturated Fats | A fatty acid whose chemical chain has one or more places in which hydrogen is missing |
| Risk of saturated fats | Increased blood cholesterol levels, and increased risk of atherosclerosis and heart disease |
| Food sources of saturated fats | Coconut, palm and palm kernel oils, Fat in and on meats and poultry, Egg yolk, butter, cream, mild fat, cocoa butter, olive oil and olives |
| Two types of unsaturated fats | Monounsaturated fats and polyunsaturated fats |
| Food sources of monounsaturated fats | canola oil, peanuts and peanut oil, most nuts, avocados |
| Food sources of polyunsaturated fats | safflower oil, sunflower oil, cottonseed oil, soybean oil, corn oil, most fish oil |
| DRI for saturated fats | 5%-6% dietary intake |
| Hydrogenated fats | unsaturated fats in which hydrogen has been added to make it more saturated |
| Food sources of hydrogenated fats | most vegetable spreads(EG corn oil margarine) |
| trans fatty acids | unsaturated fats which have been completely hydrogenated. |
| Food sources of trans fatty acids | partially hydrogenated plant and fish oils, stick margarine and shortening, commercial fats used for frying and baking |
| Risks of trans fatty acids | Increase blood cholesterol levels, increased risk of atherosclerosis and heart disease |
| DRI trans fatty acid | less than 1% |
| DRI fats | 25%-35% total dietary intake |
| Cholesterol | a lipid belonging to a group of chemicals called sterols. It is a building block for cell membranes and for hormones which is synthesized in the liver and is found in foods of animal origin. |
| dietary cholesterol sources | animal products(especially organ meat and egg yolks), seafood poultry and dairy products |
| DRI total cholesterol | <300mg/day |
| Lipoproteins | molecules made of lipids surrounded by protein They facilitate the transport of lipids in the blood stream |
| four types of lipoproteins | chylomicrons, high-density lipoproteins(HDL), Low-Density Lipoproteins(LDL) and Very Low-Density Lipoproteins(VLDL) |
| what is bile? | Bile is a liver secretion which is necessary to emulsify fat |
| T/F: The greater the amount of protein found in lipoproteins the lower the density | False |
| LDLs | Low-Density Lipoproteins increase risk of atherosclerosis by increasing plaque buildup on the artery walls |
| HDLs | High-Density Lipoproteins have the opposite effect, decreasing risk of heart disease or stroke |
| NIH recommended total serum cholesterol levels | <180mg/dL |
| Protein | Vital nutrient that provides building blocks of blood and bone and are essential in tissue growth and building as they are the structure of every cell |
| Primary proteins in the body | Collagen, enzymes and plasma proteins |
| What is another possible use of protein in the body | The body can use protein to supply energy(4kcal/g) if adequate carbs and fats are not availiable |
| Amino Acids | Building blocks of proteins. There are approximately 20 identified amino acids but only 9 are considered essential amino acids |
| DRI protein | 10%-35% total daily calories or .8g/kg of body weight(This may increase with stress and illness) |
| Complete protein | A protein which contains all 9 essential amino acids in sufficient quantity and ratio for the bodies needs |
| Sources of Complete protein | Meat, poultry, fish, mild, cheese, eggs and soy products |
| Incomplete proteins | proteins lacking in one or more essential amino acids |
| Sources of incomplete Proteins | Grains, legumes, nuts, and seeds |
| Possible sources of proteins for vegetarian diets | Legumes, dairy products or eggs, soy products |
| vegetarian diet(Challenges and benefits) | diet which limits or eliminates the intake of animal products. Adequate protein and B12 intake are some challenges to this diet. Studies shown lower risks of CAD, colon cancer, obesity and type 2 diabetes in vegetarians |
| Nitrogen use in the body | Protein is the bodies only external source of nitrogen. It is used to create other amino acids in the body and is excreted in urea. |
| Nitrogen balance | an equilibrium between nitrogen intake and output |
| Positive Nitrogen Balance | More nitrogen is consumed than is excreted. This causes the body to create more tissue than it is breaking down or anabolism |
| Negative Nitrogen Balance | Less Nitrogen is being consumed than is being excreted. This causes a state of catabolism or the body is breaking down more tissue than it is creating |
| risks of prolonged negative nitrogen balance | muscle atrophy and poor function of all body systems |
| Excess dietary protein risks | Increased risk of cardiovascular disease, increased calcium excretion and therefor osteoporosis and renal insufficiency or failure due to increased burden on the kidneys |
| Protein Energy Malnutrition | Occurs when lack of energy or protein intake is present. More common in children in developing countries and hospitals in the developed countries. |
| Marasmus | Protein deficiency which affects all ages. Involves deficiency of protein as well as all other energy providing nutrients. Characterized by wasting of body tissue and "skin and bone" appearance. |
| Kwashiorkor | Protein deficiency occurring most often in children in developing countries. Results from severe protein restriction in the presence of other calories. Characterized by edema in the feet legs and often face and hands and swelling in the abdomen due to hypoalbuminemia and enlarged fatty liver. |
| PEM long term effects on body | Stunted growth, impaired cognitive ability, reduced mental and physical capacity and lowered resistance to infection |
