Carbs
What is the total caloric intake of carbs recommended a day?
45-65%
What are the classes of fat?
lipids, triglycerides, fatty acids, and lipoproteins
How many amino acids does the body use?
The body uses approximately 20 amino acids
Where does mechanical digestion begin?
In the mouth
What does TEE, TDEE, and BMR stand for?
TEE; Total Energy Expenditure
TDEE; Total Daily Energy Expenditure
BMR; Basal Metabolic Rate
What type of energy is contained in food
Chemical
What is the gut microbiome?
The symbiotic habitat for microbiota within the gut
What is waters function in our body?
Solvent- Basic liquid solvent for all chemical processes within the body
Transport - Nutrients carried through the body in water-based fluids (e.g., blood, secretions)
Thermoregulation- Maintains stable body temperature
Body lubricant
What are the different classifications of a carbohydrate?
Sugars, starches and fiber
What is the daily recommendation of lipid intake?
About 20-35% of total caloric intake
What are the classifications of amino acids?
Essential and nonessential
Where has the greatest nutrition absorption occur within the GI tract?
Small intestine
Where is the greatest quantity of TEE used?
60-75% is used to meet basal energy demands
About how many calories is reccomend a day to consume proper nutrition?
About 1200 cal per day according to NASM
What are microbiome influencers?
Antibiotics, chemicals, processed, pesticides, herbicides, medications, heavy metals, toxins, pathogens, supplements
What is Homeostasis?
Body’s state of dynamic balance
Capacity of the body to maintain life systems despite what enters the system from outside
Homeostatic mechanisms protect the body’s water supply
What is the recommended intake of carbohydrates for athletes or high-intensity exerciser?
8-12 grams per kilograms of body weight per day
Where is cholesterol found and where is it synthesized?
Found in animal foods; eggs, yolks, liver, kidney, meats
Synthesized in liver
What are 5 functions of proteins?
Tissue building
Energy
Water balance
Metabolism
Body defense system
Explain the mechanical digestion process in the stomach.
Under sphincter control, the food enters the upper portion of the stomach as individual bolus lumps. Stomach muscles knead, store, mix, and propel the food mass forward.By the time the food mass reaches the lower portion of the stomach, it is a semiliquid acid/food mix called chyme. Chyme is released slowly into the first section of the small intestine (duodenum) by the pyloric valve.
How many Calories are in my sandwich?
40 g of carbohydrates
10 g of Fat
20 g of Protein
4 x 40= 160 cal
4 x 10= 40 cal
9x 20 = 180
Total 380 cal
How many Calories per gram does alchohol provide?
7
What is a prebiotics and what are some examples?
Foods that stimulate a healthy gut flora
Non-digestible food ingredient. Act as cofactors for probiotics.
Are not destroyed by heat, cold, stomach acid, or time.
The main end products of carbohydrate metabolism are short-chained fatty acids (acetate, butyrate and propionate) which are further used by the host organism as an energy source.
Helpful for several chronic digestive disorders or inflammatory bowel disease.
Ex: artichokes, radishes, carrots, cucumbers, asparagus, tomatoes, apples, berries, honey, dark chocolate, chianti seeds, pumpkin seeds, quinoa, legumes
What is the recommended intake of water for women and men, respectively?
2.7 L (91 Oz per day) women
3.7 L (125 oz per day) men
List 3 monosacchrides and 3 disaccharides
Mono: glucose, fructose, galactose
Di: sucrose, lactose, malatose
What are examples of monounsaturated, polyunsaturated, saturated and Trans-Fats?
Mono: Olive oil, canola oil, peanut oil, avocados, peanuts, almonds, pistachios
Poly: veggie oils such as safflower, soy, corn, and sunflower. Omega-3 fats such as herring, mackerel, salmon, sardines, flax seeds (most nuts and seeds)
Saturated: meat, poultry, lard, butter, cheese, cream, eggs, whole milk. Tropical oils: coconut oil, palm and many baked goods
Trans- Fats: stick margarine, shortening. Fried foods and many baked goods
How does Protein supply energy to the body? Is it efficient?
Gluconeogensis, no
Carbohydrates: Reduced to simple sugars (glucose, fructose, galactose)
Fats: Changed into fatty acids and glycerides
Proteins: Changed into single amino acids
Vitamins and minerals: Liberated from food
You eat a 900 calorie burrito. The macro break down of the burrito is 30g of Fat and 40g of Protein. How many Calories are Carbohydrates is in the burrito?
470 cal = 117.5 g of carbs
What amount of caffeine has been shown to increase endurance exercise performance?
5-13 grams per kilograms of body weight. About 200 mg before exercise
What is a probiotic? What are some examples?
Food or supplements that stimulate the growth of healthy microorganisms with beneficial properties for a healthy gut
Most effective if taken AFTER MEALS, when stomach acid is lowest.
Stomach acid destroys up to 99.9% of probiotics if taken before a meal - but only about 90%, if taken after meal.
Ensures maximum delivery to the small intestine, where they reproduce rapidly, populating the colon.
Best effect is in the small and large intestines, but they also help the mouth and esophagus to remain uninfected.
Certain probiotics have been shown to help with childhood diarrhea, IBS, and recurrence of certain bowel infections such as C. difficile.
Sour krauts, keifer, yogurt, fermented foods
What is the recommended amount of water intake post-exercise?
To prevent dehydration and facilitate recovery, one should drink 50 ounces for every kilogram (2.2 lbs) of body weight lost
To be classified as a whole grain, what 3 components have to be retained in the grain? Why can't we digest and break down fiber into a usable energy source?
Bran, germ, endosperm
We lack the enzyme to break it down
What is the digestion pathway of lipids?
Mouth
Stomach
Small intestine:
-Bile from the gallbladder
-Enzymes from the pancreas
-Enzymes from the small intestine
-Absorption
What are complete/incomplete sources of protein? What are dietary influences on complete protein intake?
Complete proteins;
Meat, fish, poultry, seafood
Soy
Incomplete proteins;
Plant-origin foods
Grains
Legumes
Nuts
Seeds
Fruits and vegetables
Veganism/vegetarianism other reasons
What are different absorption processes within the digestive tract?
Simple diffusion: The force by which particles move outward in all directions—from areas of greater to lesser concentration.
Facilitated diffusion: Similar to simple diffusion but uses a protein channel to carry larger items.
Active transport: The force by which particles move from areas of greater to lesser concentration using a carrier to “ferry” particles.
Pinocytosis: Penetration of larger materials by attaching to the cell membrane and being engulfed by the cell.
A 32 year old woman weighs 130lb (59kg). She is 5'4 and is maintaining a regular exercise program and is currently consuming 2600 kcal/ day. Will she gain weight overtime off of her current eating and exercise routine?
EER (estimated energy requirement)
EER= 354-(6.91 x Age [yr]) + physical activity [PA] x (9.36 x weight [kg] + 726 x Height [m])
Convert lbs into kg (1 lb. = 2.2 kg) and inches into meters (39.37 in =1 m)
EER= 354- (6.91 x 32 yr old) + 1.27 (activity level w) x (9.36 x 59kg + 726 x 1.626 meters)
EER =354 - 221.12 + 1.27 x (552.24 + 1180.5)
EER =2333.5 kcal/day
Final conclusion: yes she will since she is taking in 266 kcal/ more than her energy output and since 1lb of fat= 3500, she could gain 1lb every 13 days with current eating and exercise routine.
What is the best way for an individual to keep their metabolism high?
Small frequent meals
What does an imbalanced gut flora result in?
Poor nutritional response
Reduced efficacy of medications
Physiological dysfunction
Accelerated aging
Cancer
Deficient immune response
Susceptibility to infection
Physical discomfort
What are signs of dehydration?
Rapid heart beat, low blood pressure, and constipation
What is the recommended intake amount of carbs for individuals exercising more than one hour a day?
4-5 grams per kilograms of body weight per day
What does the body need fat for?
Energy
Structure and membrane function
Precursors to hormones
Cellular signals
Regulation of uptake and excretion of nutrients in the cells
What are the different types of BCAA's (branched-chain amino acids)?
BCAA's can be used for energy directly in the muscle and do not have to go to the liver to be broken down during exercise. Leucine, isoleucine, and valine can enhance recoand prevent muscle break down
What is the difference between principles of change and principles of wholeness?
Principle of change;
The body cannot use food as it is eaten. Food must be changed into simpler substances to be absorbed and then used by cells to sustain life.
Principle of wholeness;
The parts of the digestive process comprise a continuous whole.Food components travel through the gastrointestinal (GI) system until they are delivered to cells or excreted.
The first law of thermodynamics is...?
Energy can be neither created nor destroyed, only transferred from one form to another. Food has to enter body and processed before it can convert into energy . The ultimate goal of the metabolism is to create usable energy for the body-ATP-that we consume.
Finish this phrase...."when in doubt....."
What does this mean?
....refer out."
If you don't know whats something is or how to answer a nutrition question then refer out to someone else. If someone is showing signs of an eating disorder, very kindly refer them to a specialist.
What is fermentation?
The process in which bacteria, mold and/or yeasts consume carbohydrates and proteins present in food.
Produces alcohols, lactic acid, acetic acid, and/or carbon dioxide as byproducts
What dictates the bodies water requirements?
Surrounding environment -Body water is lost as sweat and must be replaced
Activity level - Water is lost as sweat. More water is needed for increased metabolic demand in physical activity
Functional losses- Disease process affects water requirements
Metabolic needs -1000 ml of water necessary for every 1000 kcal in the diet
Age -Infants need 700 to 800 ml of water per day
Drugs -Antihypertensive, antidepressants, corticosteriods, alcohol, caffeine…..
What is fibers role in our diet?
Provides bulk in diet
Moderating blood glucose levels
Lowering cholesterol
Reduce risk of heart and artery disease
Prevents constipation and establish regular bowel movements
What is the recommended consumption amount of saturated fat?
Less than 10%
Saturated is bad fats and in high amounts has been linked to increased risk of heart disease
Maintain a balanced fat consumption by consuming mainly healthy fats such as polyunsaturated and monounsaturated fats
What is the digestion process of proteins?
Mouth
Stomach: enzymatic breakdown of protein by proenzymes (zymogens); Pepsin, Hydrochloric acid, Rennin
Small intestine:
Pancreatic secretions: Trypsin, chymotrypsin, carboxypeptidase
Intestinal secretions: Aminopeptidase, dipeptidase
Explain the mechanical digestion process in the small intestine
Peristaltic waves slowly push food mass forward.
Pendular movements sweep back and forth.
Segmentation rings chop food mass into successive soft lumps and mix them with secretions.
Longitudinal rotation rolls food in a spiral motion, exposing new surfaces for absorption.
What'sthe difference between BMR and RMR?
Basal Metabolic Rate (BMR) is similar to REE but requires complete physical, digestive and emotional rest (difficult to achieve)
How are autism and antibiotics potentially linked?
There have been links to specific bacteria within the gut flora found in high ubndancies within the gut. Upton 70%of patients diagnosed with autism have gut issues. Antibiotics impact gut health from early age.
What micronutirent is yeast known to rob our bodies from?
Vitamin B6
Where is the greatest risk with dehydration and water intoxication?
Dehydration ;
>2% total body weight loss, Special concern in the elderly (hypothalamus – regulatory center)
Water intoxication;
Too much water not enough sodium (hyponatremia)
Those at risk: Infants, Psychiatric patients, Patients on psychotropic drugs, Endurance athletes
What is carbohydrates function in the liver, heart, and central nervous system?
Liver- Glycogen reserves protect cells from depressed metabolic function
Heart- Glycogen is vital emergency fuel for heart muscle
Central nervous system- Brain dependent on minute-to-minute supply of glucose
What is is the recommended amount of omega-6 to omega-3 in men and women? What is the current ratio in the typical American diet?
Linoleic acid: Omega-6
17 g/day for men
12 g/day for women
Linolenic acid: Omega-3
1.6 g/day for men
1.1 g/day for women
Current U.S. diet at ratio of 8:1 to 12:1
Recommended ratio of 2:1 to 3:1
What is the result of excess protein and protein deficiencies?
Protein energy malnutrition:
Kwashiorkor – PRO deficiency leads to water imbalance – edema feet, legs, abdomen
Marasmus – PRO deficiency, wasting appearance
Excess protein:
Usually also means excess fat intake, Protein displaces other healthy foods in diet, Extra burden on kidneys
What substances cause the chemical changes of food? Think digestive juices
Digestive enzymes: Break down nutrients
Hydrochloric acid and buffer ions: Produce the correct pH necessary for enzyme activity
Mucus: Lubricates and protects the GI tract tissues and helps mix the food mass
Water and electrolytes: Carry and circulate the products of digestion through the tract and into the tissues
Bile: Divides fat into smaller pieces to assist fat enzymes
How are resting metabolic rate (RMR) or basal metabolic rate (BMR) measured?
Indirect calorimetry: Metabolic rate calculated on the basis of the rate of oxygen utilization
Thyroid function test: Measures the activity of the thyroid gland and the blood levels of the hormone thyroxine
What are the different body types. What is the car metaphor in reference to body types?
Ecto, endo, and Mesomorphic
Prius, SUV, P1
Through fermentation, restance starch gets broken down into different short chain fatty acids. These short chain Fatty acids are Acetate, Propionate, and. Butyrate. What is the significance of these SCFA?
Acetate: stimulates lipogenisis and cholesterol synthesis
Propionate: travels to liver, substrate for gluconeogensis
Butyrate: 75% of colon energy
What is extracellular fluid and intracellular fluid?
Extracellular fluid:
Total body water outside cells. One quarter of extracellular fluid is blood plasma. Three quarters is water surrounding cells and bathing tissues, water in dense tissue, and water moving through the body as secretions
Interstitial fluid:
Total body water inside the cell. Fluid surrounding cells in tissues. Twice the volume of that outside the cells