What does EAR stand for?
Estimated average requirement
What does EAR mean
The average daily nutrient intake level estimated to meet the dietary requirements of one half of the population at a particular stage of life and gender.
RDA stands for?
Recommended Dietary Allowance
The RDA is the average daily intake level that is sufficient to meet the nutrient requirements for what % of individuals in a group?
90
Define Adequate Intake
Used instead of the RDA if scientific evidence is not available to calculate and EAR or RDA. Based on a group of individuals who appear to be healthy
UL stands for?
Tolerable Upper Intake Level
What does UL mean?
The highest average daily nutrient intake level that is likely to pose no adverse health effects to most individuals in the general population.
What is the estimated energy requirement for sedentary, mod active, and very active adults?
Sed: 30kcal/kg/day
Active: 35 kcal/kg/day
Very Active: 40 kcal/kg/day
What are the energy content of the 4 groups discussed.
Fats = 9 kcal/g Ethanol = 7 kcal/g Carbs= 4 kcal/g Proteins = 4 kcal/g
What is the basal or resting metabolic rate RMR
The energy used by an individual at complete rest.
What is the RMR for men and women?
70kg man = 1800 kcal/day
50kg woman = 1300 kcal/day
RMR represents what % of energy expenditure?
60
What is the thermic effect?
The head produced by breaking down our food.
What is the Thermic effect energy percentage?
10%\
Physical activity accounts for what % of energy in a human?
30%
High levels of High Density Lipoproteins correlates how with cardiovascular disease?
Low levels
Where can we find saturated fatty acids?
Coconut, palm oil, meats and dairy products.
What type of fatty acid chains do not have much of an effect on cholesterol levels?
Long chain fatty acids 18 carbons or more such as stearic acid
What type of fat is associated with higher levels of cholesterol, LDL cholesterol, and an increased risk of cardiovascular diease?
Saturated
Where can we obtain monounsaturated fats from?
Fish, veggies, and olive oils.
When monosaturated fats are substituted for saturated fats what will happen?
Reduction of cholesterol, LDL and an increase in HDL
How can we divide up Polyunsaturated fats?
omega-3 and omega-6
Omega-3 polyunsaturated fats are associated with what health benefits?
Cholesterol and LDL levels are decreased. HDL levels are also decreased.
What are the health benefits of Omega-6 polyunsaturated fats?
Suppress cardiac arrhythmias, reduce thrombosis, and lower blood pressure. No change in LDL, cholesterol, or HDL levels much.
What effect do Trans Fatty Acids have on the body?
Increase the risk of CVD and increase LDL and reduce HDL
Trans fats are primarily produced how?
Through the hydrogenation of veggie oils in the production of margarine and partially hydrogenated oils.
How can we get cholesterol in the body?
From animal products or synthesized by the body.
What is finer?
Nondigestible carb (cellulose) and Lignin (phenypropanoid polymer) and are found in plants.
What is soluble fiber?
The edible parts of plants that are resistant to digestion and absorption in the human GI tract.
Does soluble finer increase or decrease transit of food in the GI tract?
Decrease
Does insoluble finer pass through the entire GI tract?
Yes
What type of finer increase transit of foods in the GI tract?
Insoluble.
Fiber can absorb how much of its own weight in water?
10-15X
What effect does soluble fiber have on the body?
- Delays gastric emptying resulting in the sensation of fullness. This reduces peaks in blood glucose.
- Reduce LDL by increasing decal bile acid excretion and interfering with bile acid absorption.
What type of fibre reduces the risk of colon cancer?
Fruit
What is the glycemic index?
Measures the rise in blood sugar levels from certain foods. Represented by the area under the curve of glucose levels in the blood vs. time after eating.
What is thought to increase the sensation of satiety and limit dietary intake high or low glycemic index foods?
Low
What is the glycemic index of glucose?
100
What is considered to be a high glycemic index number?
> 70
What is the low glycemic index range?
< 55
Name some foods that fall in the high glycemic index
White bread, corn flakes, potatoes, white rice, bagels.
Basmatic rice, whole wheat bread, ice cream, bananas, raisins, are examples of what level of glycemic index?
Medium
List foods that have a low glycemic index
Beans, most intact grains, most sweet fruits, most veggies.
The absence of dietary carbs lead to the production of what?
Ketone bodies and the degradation of body proteins.
T or F
Carbohydrates do not limit protein degredation
False - they do!
What does PDCAAS stand for?
Protein digestibility corrected amino acid score.
What does PDCAAS measure?
The ability of a protein to provide the essential amino acids required for tissue maintenance.
What is another name for essential amino acid?
Indispensable amino acid
What is an essential amino acid?
AA that cannot be synthesized by humans and must be supplied by the diet.
What is the highest possible score of PDCAAS
1.00
List the essential amino acids
Phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, histidine.
What 3 amino acids are also considered essential in infants?
Cysteine, arginine, tyrosine
How is most nitrogen in the body obtained?
From proteins
When the nitrogen intake exceeds the nitrogen exertion we have a _____ balance
Positive
When do you typically see a positive nitrogen balance?
Tissue growth; childhood, pregnancy or recovering from an illness
What is negative nitrogen balance?
When nitrogen loss is greater than nitrogen intake. Associated with inadequate protein intake, surgery, trauma, burns, chronic illness.
What complications will come when we consume more protein than the RDA?
Proteins will be deaminated to produce acetyl coA for fatty acid synthesis
- Increased risk of kidney stones and osteoporosis: more nitrogen excreted, calcium is also secreted into the urine.
What are the two major types of Protein Energy Malnutrition?
Kwashiokor and Marasmus