Vitamins (Water-Soluble) Summarize the general differences between macronutrients (carbohydrates, lipids, proteins) and micronutrients (vitamins and minerals) - Macronutrients: g quantities, polymer structure, some are essential, provide calories - Micronutrients: mg quantities, individual molecule s, all are essential, provide no calories List the fat-soluble and water-soluble vitamins, and describe how solubility affects the absorption, transport, storage, and excretion of each type. - Fat-soluble: o Vitamin A, D, E, K o Dissolve in fat and fat solvents o Excess is stored in body o Small amounts excreted in bile o Deficiency symptoms develop slowly o Not necessary in diet every day o Contain only carbon, hydrogen, oxygen o Absorbed into lymphatic system o Needed by complex organisms - Water-soluble: o B vitamins (Thiamin B1, Riboflavin B2, Niacin B3, Folate, Vitamin B12, Vitamin B6, Biotin, Pantothenic acid), Vitamin C o Soluble in water o Excess isn’t stored o Excreted in urine o Deficiency symptoms develop rapidly o Must be supplied in everyday diet o Contain carbon, hydrogen, oxygen, nitrogen o Absorbed into blood o Needed by simple and complex organisms List the B vitamins, and identify the major functions of each vitamin in the body. (For each of these objectives, exclude panthothenic acid and biotin) - Energy metabolism: Thiamin (B1), Riboflavin (B2), Niacin (B3) Protein metabolism and DNA synthesis, B6, Folate, B12 List the major food sources of each of the B vitamins. - B1, B2, B3: grains, meat and beans, vegetables, milk, fruits, oil Identify the major deficiency disease associated with each B vitamin - Thaimin (B1): Beriberi - Riboflavin (B2): Ariboflavinosis Niacin (B3): Pellagra Vitamin B6: anemia, dermatitis, etc Folate: Megaloblastic anemia Vitamin B12: pernicious anemia, nerve degeneration List the major uses of vitamin C in the body - Antioxidant, synthesis of many compounds in the body, enhancing immune function, reducing agent Identify the signs and symptoms of vitamin C deficiency and toxicity - Deficiency: Scurvy: fatigue, hemorrages, bleeding gums, fractures, poor wound healing - Toxicity: GI distress, interference with some diagnostic medical tests List the major food sources of vitamin C - Citrus fruits, berries, veggies Vitamins (Fat-Soluble) Identify the roles of vitamin A in the body, and describe the effects of vitamin A deficiency and toxicity. - Functions: vision, healthy cells, immune function, reproduction - Deficiency: night blindless, xerophthalmia, keratinization - Toxicity: Hypervitaminosis A (GI upset, blurred vision, bone fractures, skin disorders, birth defects), Hyoercarotenemia (high amounts of carotenoids, skin yellow-orange) List the major food sources of vitamin A (preformed) and beta-carotene. - Retinoid: liver, fish oils, eggs, dairy - Carotenoids: dark, green, yellow, orange veggies, fruits Describe the uses of vitamin D in the body, and the effects of deficiency and toxicity of this vitamin. - Functions: bone growth, maintenance, calcium homeostasis, cell differentiation - Deficiency: Rickets, Osteomalacia (adults): bone softening - Toxicity: hypercalcemia, calcification of soft tissues, only from supplements Identify the major food and non-food sources of vitamin D. - Fortified dairy, fatty fish, fish oils, liver, eggs, fortified cereal - Non-food sources: sun, varies by latitude, season, age Identify the role of vitamin E in the body and the effects of vitamin E deficiency and toxicity. - Functions: antioxidant - Deficiency: hemolytic anemia, neurological symptoms - Toxicity: hemorrhaging, uncontrolled bleeding, inhibits vitamin K metabolism and anticoagulant drugs List the major food sources of vitamin E. - Plant oils, nuts and seeds, whole wheat, wheat germ, asparagus Identify the major role of vitamin K in the body, and the effects of vitamin K deficiency and toxicity. - Function: blood clotting, bone health - Deficiency: hemorrhage, excessive bleeding, bone fractures - Toxicity: not common, reduce effectiveness of anticoagulant drugs List food and non-food sources of vitamin K. - Green leafy vegetables, brussels sprouts, broccoli, vegetable oils, milk, liver Define the term antioxidant, and name the vitamins that act as antioxidants in the body. - Antioxidant: a substance that inhibits oxidation (that produce free radicals) - Vitamins act as antioxidants: Vitamin C and Vitamin E Water List the major functions of water in the body. - Body temperature regulation: water absorbs excess heat, body secretes fluids via perspiration, skin is cool as perspiration evaporates - Metabolic processes: solvent, reactant - Transport of nutrients and waste - Lubricant, shock absorber - Component of body fluids Describe water balance, and list the body’s major water sources (water in) and routes of water loss (water out) - Water sources: fluids, water content in food, water produced from metabolism - Water loss: skin perspiration, lung respiration, feces, urine Minerals (major) Describe the general difference between minerals and vitamins - Elements present in the human body - C, H, O, N - Minerals are inorganic - Retain chemical identity - Not destroyed by heat, air, acid, light Describe the general difference between the major minerals and trace minerals - Major minerals: require >100mg/day - Trace minerals: require <100mg/day Describe the role of calcium in the body and the factors that enhance or limit its absorption - Component of bones - Acid, stomach acid, vitamin D: increase absorption - Fiber, spinach: limit absorption List the hormones needed to maintain blood calcium levels - Regulated by parathyroid, and calcatonin Identify food sources of calcium, and describe the effects of calcium deficiency. - Dairy products - Deficiency: osteoporosis Identify the risk factors for the development of osteoporosis and the roles of physical activity and calcium intake. - Risk factors: age - Physical activity helps bone rebuild Identify the major roles of phosphorus in the body, and food sources in the diet - Function: bones - Food sources: everything Identify the role of magnesium in the body, and major food sources - Function: bone - Food sources: green leafy veget able, nuts Define electrolyte, and list the 3 major electrolyte minerals - Sodium, Potassium, chloride Identify the role of sodium in the body, the effects of excessive intake, and major food sources - Function: electrolyte - Antagonist: too much is bad. Chronic high blood pressure - Food sources: processed foods Identify the role of potassium in the body, the effects of inadequate intake, and major food sources. - Helps lower blood pressure. Counteracts Sodium - Food sources: fruits, vegetables, diet -> DASH diet Describe the DASH diet, and specify who might benefit from such a diet. - Recommends more fruit and vegetable - Fat free or low fat dairy Identify the major role of chloride during digestion. - Component of stomach acid Minerals (trace) Identify the major functions of iron in the body - Component of hemoglobin, in red blood cells, help transport oxygen in body - Iron deficiency: pregnant women, growing kids - Food sources: meat Compare the availability of iron from plant vs. animal sources - Iron from animal-based foods is more readily available to body (heme) - Plant based foods are non heme Describe the role of zinc in the body, major food sources, and consequences of a zinc deficiency - Cofactor for more enzymes than all other combined - Food sources: meat, grains - Deficiency: dwarfism Describe the effects of insufficient and excess iodine intake. - Excess or deficiency will cause the same: enlarged thyroid Describe the use of chromium in the body and its relationship to diabetes. - Helps insulin do its job (remove glucose from blood and take to cells) Describe the use of selenium in the body and the role of selenium in cancer protection. - Acts as cofactor to enzyme that acts as antioxidant Explain the use of fluoride in the body and its role in dental caries prevention. - Hydroxi apetite, keeps bone strength and teeth strength - Helps prevent dental cavities and food deformation Alcohol Define moderate alcohol consumption for both men and women - Women: one drink per day - Men: two drinks per day Define one drink when referring to an alcoholic beverage Discuss several factors that affect the body's ability to metabolize alcohol List the potential health benefits associated with moderate consumption - Lower risk for cardiovascular disease among middle age and older adults (45+) - Increases HDL and reduce blood clotting List the detrimental effects of alcohol when consumed in excess Define MEOS, cirrhosis, Wernicke-Korsakoff Syndrome Physical Activity List the benefits of engaging in regular physical activity - Cardiovascular health, etc Explain the components of fitness and the progressive overload principle. - Fitness: strength, flexibility, cardiovascular endurance - Progressive overload principle: duration, intensity, frequency Describe the use of glucose and glycogen as body fuels during exercise. - Glucose: fuel for the body - Engage in moderate activity for 20 mins to allow glycogen to deplete slowly and fat is released from stores Describe a diet to minimize glucose depletion during exercise, and define the term carbohydrate loading. - Increase carbs Describe the role of body fat during prolonged exercise - Once glycogen stores are depleting, after 20 mins fat is released and used as energy Compare the protein needs of an athlete vs. a sedentary person. - Athlete needs more protein to build muscle cells List the micronutrients of concern for highly active people - Female athletes: iron Discuss some reasons why female endurance athletes may be vulnerable to iron deficiency. - Women more susceptible - Breaking open red blood cells and sweating Discuss the hydration schedule for physical activity and the need for electrolyte replacement. - Body runs out of water - Drink before, during and after - Don’t need electrolytes except high intensity for more than an hour Pregnancy and Lactation Explain why a nutritionally adequate diet is important long before a pregnancy is established. - Need for adequate folate - Fetus needs folate to synthesize DNA and divide cells List the stages of prenatal growth and development. - Zygote, embryo, fetus Define placenta, critical period, NTD, and spina bifida. - Placenta: organ through which nutrients and oxygen pass from mom to fetus, CO2 and waste from fetus to mom - Critical periods: need to have certain amounts of nutrients Explain the role of folate during the early stages of fetal development Describe the relationship between maternal weight gain during pregnancy and infant birthweight - Moms don’t need to gain a lot of weight in first trimester - Infant weight at birth is single most reliable indicator to health status Discuss the increased nutrient needs of the mother during pregnancy including total calories and specific micronutrients required for blood production, cell growth, and bone development. - Mom needs more everything - + folate, B6, B12 for blood production - + Iron, zinc for cell growth - + Vitamin D and calcium for bone development Discuss the need for additional calories and fluids during lactation, and list the habits that are incompatible with lactation. - Needs even more calories during lactation to produce breast milk Infancy to Adolescence Discuss how an infant’s calorie needs differ from an adult’s needs. Describe how to assess the growth and nutritional status of infants and children - Growth is very rapid during first year of life - We measure through growth charts Discuss the 2 dietary practices that have the most significant effect on an infant's nutritional health, i.e., the milk an infant receives, and the age at which solid foods are introduced - Type of milk it receives breast milk is best for immunological benefits - Formula is still good - Age at which solid food is consumed (between 4 and 6 months) - If not, iron deficiency Describe the incidence of childhood obesity and role of heredity and environmental factors in the development of obesity in children - Genetics, environment - Screen time means sedentary lifestyle Describe the nutritional needs of adolescents. - Teenage boys need more food than any other - Teenagers need more iron: girls for menstruation, boys gain lean muscle mass Explain how a teenager’s choice of soda over milk or soymilk may jeopardize their nutritional health. - Phosphorus vs calcium ratio - Cannot reach peak bone mass Discuss the role of childhood obesity in the early development of type 2 diabetes and cardiovascular disease Adulthood and Aging Discuss the importance of physical activity in the later years, and define sarcopenia. - Sarcopenia: loss of lean muscle mass - Physical acrivity is necessary to retain muscle Summarize the nutrients of concern for aging adults, i.e., identify the nutrients for which there are different requirements in older adults - Calcium (lose bone density) - vitamin D (body can’t make it from sunlight well) - B12 (lower stomach acid production) Define atrophic gastritis - Lower stomach acid production Discuss the nutrition recommendations for vision changes that occur with aging. - Vitamin A, antioxidants (C and E) - Cataracts and macular degeneration Discuss the role of nutrition in the prevention and treatment of arthritic conditions. - Osteothorisis: lose weight Describe common diseases of the aging brain and the role of nutrition in brain function. - Alzheimers - Get enough B vitamins for cognition Diet and Health Identify the important lifestyle factors (modifiable and non-modifiable) that promote health and disease - Non-modifiable: age, gender, genetics - Modifiable: lifestyle, physical activity, nutrition Describe how certain chronic diseases are in themselves risk factors for other other chronic diseases, i.e., list the interrelationships among chronic diseases - Obesity increases risk for cancer, atherosclerosis, diabetes, hypertension, diabetes - Atherosclerosis and hypertension increase stroke chances - Diabetes increases risk for cardiovascular disease Describe the development, risk factors, and specific nutrition recommendations for each of the major chronic diseases discussed (CVD, hypertension, diabetes, and cancer) - DASH diet reduces hypertension - Plant based foods Food Safety Describe two ways in which foodborne microorganisms can cause illness in the body, and give examples of each, i.e., infection vs. intoxication - Infection: microbe. Most foodborne illnesses are due to this - Intoxication: List methods to prevent foodborne illness during food production and service. - Using Define HACCP, pasteurization, and food irradiation Summarize the 4 components of food safety in the kitchen, i.e., Fight Bac! - Clean, separate, cook, chill Discuss potential advantages and disadvantages associated with organic foods. -
