Nutrition 111

six

milk

bile

liver

glycogen

insulin

bran

legumes and bran cereals

germ

lecithin

dehydration and limits the absorption of iron

decreased risk of heartburn

the pancreas stops making adequate insulin

low blood glucose

when someone cannot digest the carbohydrates in milk

starch

triglycerides

raised HDL

hydrogenated vegetable oil and shortening (Crisco)

saturated

chylomicrons

<10% of calories as saturated/trans fat

atherosclerosis

peanut butter

overdose may cause heart disease and cancer

triglycerides

eating fiber

All of above: heat, alcohol, and stomach acid

enzymes

converted to glucose and fat

pepsin

1) choose one that liquid oil as the first ingredient 2) choose one that is labeled made with sterol ethers

monosaccharides and disaccharides

found in fruits, plats, and vegetables

found in fruits and honey. Known as "fruit sugar."

found as part of lactose in milk

glucose + fructose. "table sugar." Made from sugar cane or sugar beets.

glucose + galactose. "milk sugar." Found in all dairy products.

Storage form of glucose in plants (chains of glucose.) Seeds contains starch molecules. Process known as photosynthesis.

Storage form of glucose in animals (lasts less than 24 hours.) Have stored glucose to last about 24 hours (humans)- not exercising. Stored glucose: liver and muscle. Longer and more branched compared to starch.

Many are chains of sugars that humans cannot digest. Forms supporting structures on plants. Classified: insoluble (does not dissolve in water) and solube (dissolves in water.) Total fiber= dietary fiber + functional fiber

naturally found in foods

added to food for beneficial effect

130 g/day

45-65%

For blood glucose. Glucose is perferred fuel for body. Nerve cells, brain, red blood cells depend primarily on glucose.

Digestion starts in mouth. Major digestion in small intestine (pancreatic amylase very important)

Disaccharides are digested in small intestine

Humans lack enzymes to breakdown fiber. Billions of bacteria living in intestines can break down soluble fiber for energy.

Monosaccharides are absorbed directly into blood. All sugas enter blood and go into liver. Fructose and galactose are converted to glucose in the liver.

Lactose: principal carbohydrate found in dairy products

lactase

nausea, cramps, bloating, diarrhea, and gas

1. Energy, stored, maintains blood glucose levels, and converted to fat in excess

4 calories

Protein is broken down and converted to glucose. Fat is broken down and forms ketones. (Ketones provides alternate energy source for brain. Disturbs acid-base balance. Ketosis occurs after fasting two days. At least 130 g of carbs of carbs/ day avoid ketosis

Insulin (hormone from pancreas) goes to muscle and liver to build up glycogen

insulin (hormone from pancreas) moves glucose into cells

Glycogen (hormone from pancreas) and Epinephrine where liver digests stored glycogen to release glucose into blood

glucose is stored as fat

germ, endosperm, and bran. Examples: brown rice, oatmeal, and whole wheat.

only the endosperm. Examples: wheat or white bread, white rice. Some vitamins, minerals, phytochemicals, and fiber are lost.

have iron, thiamin, riboflavin, niacin, and folate added back. Example: white flour.

dissolves in water and is fermented (digested) by intestinal bacteria. Examples: pectin in fruits and vegetables, beta-glucan in oats and barley, gums in legumes. Moves slowly through the GI tract. Beans are best source.

does not dissolve in water. Examples: bran of whole grains, seeds, fruits, and vegetables. Moves rapidly through GI tract (laxative effect)

1) 25 g for females 2) 38 g for males

1) 6-10 grams a day ( a part of 25 g and 38 g)

bran cereals and beans

whole wheat pastas amd cereals, many fruits and vegetables

1) provides minimal energy 2) provides a feeling of fullness

lowers risk of heart disease and strokes (lowers blood cholesterol. Fiber binds to bile to be excreted. Fiber-rich foods displace CHOL raising food.) and improves body handling of glucose.

lower risk of colon cancer, improves health of digestive tract (keeps digestive tract tone (preventing diverticulous), preventing constipation/ hemorrhoids, and prvents appendicitis.)

May be deficient in nutrients and energy (Not enough food, bind some minerals (iron, zinc, and calcium), and insoluble fibers limit absorption time.) and dehydration

No

No

No

Yes

Yes

Bacteria in mouth interact with sugars in foods to produce acids. Acids will eat away at teeth and cause deecay.

1) Eat 3 balanced meals daily (keep snacking to a minimum, choosing whole fruits and raw vegetables.) 2) Include foods that fight dental caries: cheese, sugarless gum 3) Regular dental care and good dental hygiene

DRI: no more than 25% of daily calories

less than 10% of daily calories: 1) For active woman= 14 tsp of sugar daily 2) For active men= 18 tsp of sugar daily

A chronic disease. A disease characterized by high blood glucose levels and inadequate or ineffective insulin. Top ten killer of US adults.

Little or no pancreatic secretion of insulin. Often diagnosed in childhood. Insulin injections are required.

Some cells do not respond to insulin. Elevated blood insulin. Often diagnosed in adulthood. Drugs are usually necessary. People 45 and older or at risk for diabetes should be tested. Higher risk if obese or overweight. More gentically linked.

Impaired glucose tolerance. Blood glucose higher than normal but not yet high enough to be classified as diabetes. Damage to heart and circulatory system can occur.

Thirsty, frequent urination, impaired vision, weight loss, hunger, and slow wound healing

High blood glucose levels cause: 1) Nerve damage, numbness, and poor circulation a) infections, leg and foot amputations 2) Eye damage, blindness 3) Tooth and gum decay 4) Kidney damage 5) Increased risk of heart disease

1) Possibly drugs 2) Physical exercise 3) Well-balanced diet containing a) High fiber carbohydrates from whole grains, fruits and vegetables b) Low-fat milk c) Adequate lean protein sources d) unsaturated fats

hunger, shakiness, dizziness, sweating, light-headedness; Treat low blood glucose and/or identify underlying problems

sugar alcohols and artificial sweetners

two calories/gram. Examples: sorbitol, isomalt, mannitol, and xylitol. Do not contribute to dental caries. Side effect: diarrhea.

sugar free. SUPERSWEET. eXAMPLES: Aspartame, Saccharin, and sucralose. Pose no health risk.

Major energy storage (why not store glucose? gycogen holds too much water.) Shock absorbers. Insulators (controlling body temperature.) Cell membranes. Transport of proteins in blood.

Energy dense foods. Transportation of fat-soluble vitamins. Taste/ flavor. Tenderness of meats. Flakiness of baked goods. Satiety (feeling of satisfaction after meals.)

fatty acids, triglycerides, phospholipids, and sterols

Simplest lipids. Over 20 different fatty acids. Can vary by: a) # of carbons in chain b) if double bonds are present c) where double bonds exist.

3 major types: saturated fats, monounsaturated fats, and polyunsaturated fats. Saturated fats has no double bonds, monounsaturated fat has 1 double bond, and polyunsaturated fats has 2 or more bonds.

unsaturated (can be mono or poly)

saturated

saturated fats

unsaturated fats, USUALLY..expceptions: palm kernel oil, palm oil, and coconut oil. Oils high in monounsaturated fats are better choices: olive and canola

Are more commonly known as fat. Major form of fat in foods. Storage form of fat in body. Made of : 1 glycerol and 3 fatty acids (mixture of three types)

Made of: 1 glycerol, 2 fatty acid (fat soluble), 1 phosphorus (water soluble)

emulsifiers- to keep oils and water mixed together. Example: lecithin ( Cell membranes and in foods (mayo))

Molecules: rings of carbon atoms with side chains. Example: cholesterol. (Important role in cell membranes, used to make bile and Vitamin D, not required in diet since body makes all cholesterol needed.)

1) starts in the mouth (chewing and lipase) 2) some in the stomach 3) Majority occurs in small intestine (gallbladder releases bile and pancreas releases lipase.) 4) The final products: monoglycerides, glycerol, and fatty acids

acts as an emulsifier

digestion fats are absorbed into intestinal cells: 1) small fatty acids: enter blood and travel to liver 2) long fatty acids: are formed into chylomicrons and move into lymphatic system

carry lipids in the blood and also in lymph

Chylomicrons, Very low density (VLDL), Low Density (LDL), High Density (HDL)

delivers fat from intestines to liver and other tissues

delivers fat made in liver to tissues

delivers cholesterol (CHOL)

picks up CHOL and delivers to liver

excess calories are stored as triglycerides in adipocytes (fats)

During low food energy or if burning energy. Fat cells release fat components into the blood, then Hungry cells receive fat, fragment it, combine with a glucose fragment to release Energy.

% calories as fat: 20-35% of total calories. <10% of calories from saturated fat/trans fat. Daily Value: 65 total fat, <20 g saturated fat, and <300 mg total CHOL

Unsaturated fats, saturated fats, cholesterol, and trans fats

Vegetable oils (soybean, corn, and canola.) Soybeans, walnuts, flaxseeds, wheat germ.

Animal sources: fatty meats, whole-milk, skin on poultry, lard and butter. Plant sources: coconut, palm, and palm kernel oil

only in animal sources

Margarine, shortening (Cisco); plant, and in many snack food

Look for loin or round in the cut of meat. Beware of: skin in ground turkey/ chicken, marbling, and processing/ frying of turkey/ chicken products (patties, nuggets, fingers, or wings)

Choose 1% or less. Low fat or fat-free milk, yogurt, or cheese

Behaves like saturated fat, raises LDL and lowers HDL, and associated with increased inflammation

Hydrogenation of unsaturated fats and small amounts found naturally in beef and dairy.

Makes unsaturated fats more like saturated fats. Benefits: Longer shelf life, spreadable product, stable product, and withstand higher cooking temperatures

margarine, shortening, baked goods, chips, and fast foods

Liquid vegetable oil or water. Soft or liquid oils are better.

Found in many vegetable oils and nuts. Used to make molecules for blood cutting and blood pressure. Increase blood clotting.

Found in green leafy vegetables, soy and canola oils, and fish oils. Reduce blood clotting.

Eat fish 2-3X/ week and small amounts of vegetable oils, nuts or seeds. Caution taking fish oil supplement (Raise HDL, fats are easily oxidized, highers bleeding time, oils can be contaminated (Mercury), Possible toxic levels of Vit. A and D, and Expensive.

Any disease affexting the heart or blood vessels

The most common form of CVD. Hardening of arteries caused from lipid rish plaques

Damage to arteries, immune cells react, smooth muscle cells of arteries replicate, form plaque, and finally blood clot forms

Age, male gender, diabetic, family history of CVD, increase LDL, decrease HDL, and high blood pressure

Cigarette smoking, obesity, physical inactivity, atherogenic diet (high in saturated fat, trans fat, and CHOL), Metabolic Syndrome

Central obesity, abnormal blood lipids (low LDL, high triglycerides), elevated blood pressure, elevated fasting blood glucose (haven't had anything to eat for at least 8 hours and whats going on after eating)

<150 mg/dl

<200 mg/dl

<100 mg/dl

>60 mg/dl

lowered saturated/ trans fats and replace with unsaturated fats, lose weight, consume less CHOL, increase soluble fiber, and stand/sterol esters in diet

increased physical activity, monunsaturated fats in diet (MUFOs), stop smoking, soy products, and alcohol moderation

using purees of fruit (applesauce)

ex.: fat free pringles, wow chips (sucrose and fatty acids, indigestible)

Advantages: stable, same properties as fat, zero calories. Disadvantages: vitamin looses, risk of upset GI tract, expensive

is a toxic chemical expecially harmful to the nervous system of an unborn child. Accumulates in larger fish than with a longer life.

up to 12 oz. of other fish (variety) weekly

Eat: legume, vegetables, whole grains, nuts. Less saturated/trans fat and CHOL and Omega-3 fatty acids. Physical activity/manage weight. Keep blood pressure down: limit salt to less than 6 g and limit alcohol to less than 2 drinks/day