1
Q
What is nutrition?
A
processing and delivering foods to cells to our body
2
Q
What are the 3 S’s
A
sodium
sugar
saturated fat
3
Q
Foods that are low in fat, but high in nutrients ___ risk of chronic diseases
A
lower
4
Q
What are the six nutrients?
A
carbs
lipids/fat
protein
water
vitamins
minerals
5
Q
What are macronutrients?
A
carbs, protein, fat
provide energy
needed everyday in large amounts
6
Q
What are carbs, and how many kcals?
A
starch
sugar
fibre (no energy)
4 kcals
7
Q
What are proteins, and how many kcals?
A
amino acids
4 kcals
8
Q
What are fats, and how many kcals?
A
saturated
monounsaturated
polyunsaturated
9 kcals
9
Q
Does alcohol provide energy?
A
Yes, 7 kcals
10
Q
How is energy measured in food?
A
kcals or kilojoules
1 kcal = 4.18 kilojoules
11
Q
What is a kcal?
A
the amount of energy needed to heat 1 kilogram of water 1 degree celsius
12
Q
What are micronutrients?
A
vitamins
minerals
13
Q
How much energy do micronutrients have?
A
none
14
Q
What does energy have to do with food?
A
biochemical reactions release energy from carbs, fat and protein
15
Q
What is the body made up of?
A
62% water
16% protein
16% fat
6% minerals, carbs and other
16
Q
What are the top 5 key messages from the food guide?
A
eat a variety of foods
50% fruits and vegetables
25% protein
25% whole grains
17
Q
How is % daily value measured?
A
5% or less is little
15% or more is a lot
18
Q
What is the digestive system all about?
A
Digestion—break down food to be absorbed
Absorption—moves sugars, amino acids, fatty acids from intestine to the bloodstream
Excretion—removes waste and unabsorbed substances
19
Q
Where does digestion begin?
A
mouth
teeth break up food
enzymes (protein) in saliva break up food
20
Q
What does amylase do?
A
breaks up starch
21
Q
What does lingual lipase do?
A
breaks up fat
22
Q
What is a bolus?
A
moist ball of food
23
Q
What are the parts of the digestive system?
A
mouth
salivary glands
esophagus
liver
stomach
gallbladder
pancreas
small intestine
large intestine
rectum
24
Q
How long is the GI tract?
A
10 meters
25
How long does digestion take?
24-72 hours from mouth to anus
26
What is the epiglottis?
flap of cartilage
allows food to pass to the stomach and not the lungs
27
How does food move down the esophagus?
Peristalsis (ocean-like muscle contractions)
4-8 seconds to move solid food from pharynx to stomach
28
What is stomach acid?
hydrochloric acid
pH 2.0
unravels protein we eat
29
What are the 3 layers of muscle in the stomach?
longitudinal
circular
diagonal
30
What is chyme?
a mix of food and acid
31
How long does it take chyme to leave the stomach?
2-6 hours
Higher-fat meals take longer
32
What happens in the stomach?
- pepsin (enzyme) breaks down protein
- meat, milk, legume digestion begins here
- water, alcohol, aspirin, and acetaminophen are absorbed
- parietal cells produce hydrochloric acid and intrinsic factor
33
What is the intrinsic factor?
glycoprotein secreted by stomach to absorb vitamin B12
34
Why is the small intestine the most important organ?
where nutrient absorption occurs
35
What are the 3 parts of the small intestine?
- Duodenum (30 cm)
- Jejunum (240 cm)
- Ileum (330 cm)
600 cm total
36
What are the 4 layers of the small intestine?
mucosa
connective tissue
smooth muscle
external connective tissue
37
What is mucosa SI?
- responsible for absorption of nutrients
- cells have 2-5 day lifespan (excreted or absorbed)
- affected by nutrient deficiencies
38
What is connective tissue SI?
- nerves and blood vessels deliver nutrients to the mucosa
- provides nerve signals to control muscle contractions and secretions
39
What is smooth muscle SI?
-mixes and breaks food into smaller particles
- moves food through the digestive tract
40
What is external connective tissue SI?
helps with support and protection
41
What does the SI have that helps it absorb nutrients?
- large circular folds (increase surface area in contact with nutrients)
- villi (finger-like protrusions line SI)
- microvilli (cover the villi)
- lacteal (blood vessel and lymph vessel found in the villi)
42
What is absorbed in the duodenum?
- chemical digestion, some absorption
- chloride, iron, calcium, magnesium, glucose, amino acids, dipeptides, tripeptides
43
What is absorbed in the jejunum?
- digestion and lots of absorption
- magnesium, glucose, galactose, fructose, amino acids, dipeptides, tripeptides
-water-soluble vitamins
44
What is absorbed in the ileum?
- Absorption continues; leftovers go to large intestine
- bile salts, vitamin B12, sodium and potassium
45
How long does it take for chyme to pass through the small intestine?
3-5 hours
46
What is bile?
a digestive fluid that breaks down fat into small drops for absorption
47
Where is bile made?
liver
48
Where is bile stored?
gallbladder
49
What are the functions of the liver?
- stores nutrients
- keeps sugar content in blood constant with help of hormones in the pancreas
50
What does the pancreas produce?
insulin and glucagon
51
What is secreted by the pancreas?
bicarbonate and digestive enzymes
52
What does bicarbonate do?
neutralizes the acid in chyme (food + acid)
53
What enzymes does the pancreas produce to digest 3 macronutrients?
- pancreatic amylase for starch
- lipase for fat
- trypsin and chymotrypsin for protein
54
What does the large intestine do?
- absorbs water, sodium and potassium
- forms and stores feces
- home for 38-100 trillions of microflora forms gut microbiome
55
How does the large intestine deal with fiber?
- Soluble fiber is fermented by bacteria and produces gases and short-chain fatty acids
- insoluble fiber passes through unchanged, just adds bulk to stool to aid in bowel movements
56
What foods are good for the bacteria in the large intestine?
yogurt
dill pickles
Sauerkraut
57
What happens when bad bacteria take over in the large intestine?
- IBS
- celiac disease
- diabetes
- cardiovascular disease
58
What is salivary amylase?
enzyme secreted in the mouth to break down starch
59
What is lingual lipase?
enzyme secreted in the mouth to break down fat
60
What is pepsin?
enzyme in the stomach to break down protein
61
What is pancreatic amylase?
enzyme secreted into the duodenum to break down starch into sugars
62
What are trypsin and chymotrypsin?
enzymes in the small intestine that break protein down into amino acids
63
What is lipase?
enzyme in the small intestine that breaks down fat to be absorbed by body
64
How does water aid in nutrient transport?
blood (90% water) moves oyxgen and nutrients to cells
65
How does water aid in the transport of waste products?
- blood removes CO₂.
- carries urea and ketones out of the body through urine
66
Where is water found in the body?
- blood is 90% water
- muscle is 75% water
- bone is 25% water
- adipose tissue is 10% water
67
What is the normal body temp?
37 degrees
68
When can body temp cause death?
higher than 42 and lower than 27
69
What is extracellular fluid?
fluid outside the cell (blood plasma and fluid between cells)
70
What is intracellular fluid?
fluid found inside the cell
71
How much water do we lose daily?
- 1 to 2L in urine
- less than 200 mL in feces
- 1L thrpugh lungs and skin
- sweat is variable
72
What is the recommended water intake?
- 3.7L for men
- 2.7L for women
73
What is dehydration?
when body water drops enough that blood volume decreases
74
What do kidneys do?
- filters
- clean out the blood
- maintains balance of water, salts and minerals, and removes acid acid from body
75
How are electrolytes regulated?
- high salt intake, get thirsty
- low salt intake, crave salt
- excretion of electrolytes in urine is decreased when intake is low, and increased when intake is high
76
How are extracellular and intracellular concentrations of electrolytes maintained?
sodium-potassium ATPase (active transport)
- pumps sodium out of cell and potassium into cell
77
What does sodium in extracellular fluid have to do with blood pressure?
- when sodium in blood increases so does water in blood, BP increases
- when sodium in blood decreases, BP decreases
78
What is salt?
- 40% sodium, 60% chloride
- used as a preservative
79
What should salt intake be to lower BP?
1000-1500 mg/day
80
What is BP?
force of blood pushing along artery walls
- systolic (max pressure - heart contracts)
- diastolic (min pressure - heart relaxes)
81
What is the recommended daily sodium intake?
1500 mg or 3.8g salt
82
What is the recommended daily chloride intake?
2300 mg or 3.8 salt
83
What is the recommended daily potassium intake?
4700 mg
84
What are refined carbs?
- seperate carbs from vitamins and minerals
- enriched with B vitamins, iron, and folate
85
What are unrefined carbs?
contain carbs, vitamins, and minerals
86
What is a whole grain?
- bran layer (fibre, vitamins)
- germ (vitamin E, protein, fibre, B vitamins)
- endosperm (starch, protein, vitamins and minerals)
87
What are monosaccharides?
- Simple carbs
- glucose, fructose, galactose
88
What are disaccharides?
- two monosaccharides linked together
- sucrose = glucose + fructose
- lactose = glucose + galactose
- maltose = glucose + glucose
89
What are oligosaccharides?
- complex carb
- short chains 3-10 monosaccharides
90
What is a polysaccharide?
- complex carb
-made up of many chains of monosaccharides
-glycogen in animals, starch in plants
91
What is glycogen?
- stored carbs in animals
- stored in muscle and liver
- muscle glycogen -> glucose
- liver glycogen -> glucose -> bloodstream -> cells
92
What is starch?
- carbs stored in plants
amylose and amylopectin
93
What is fibre?
- complex carb
- dietary fibre (found in plants)
- functional fibre (isolated from plant source)
94
What is soluble fibre?
-dissolves in water
- slows nutrient absorption by slowing food through GI tract
95
What is a prebiotic?
-indigestible carb
-feeds the bacteria culture in the large intestine
NUTRITION 120
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