o How does the body burn calories?

∙ Why do we need energy?

Why is a healthy weight important?

Test 3 --- Study Guide --- Nutrition 1020 Topics:  ∙    Bone Health  ∙    Energy Metabolism and Nutrients  ∙    Energy Balance  ∙    Nutrition and Cancer  ∙    Food Safety  ∙    Eating Disorders  Nutrients and Bone Health  Composition of Bones: ∙     30% Proteins and 70% Hydroapatite  ∙     Hydroxyapatite binds to the collagen proteins  Bone physiology:  ∙     PeriosteDon't forget about the age old question of vphy
Don't forget about the age old question of what is dendrology
Don't forget about the age old question of final exam organic chemistry 1
Don't forget about the age old question of chem 111 study guide
We also discuss several other topics like math 241
If you want to learn more check out define unwelcoming
um – outermost layer, where muscles, ligaments, and tendons  connect  ∙     Cortical bone – compact bone, 80% of bone mass, provides strength and  stability ∙     Trabecular bone – spongy bone, 20% of bone mass, shock absorber, flexibility ∙     Bone marrow – spongy tissue located in packets of trabecular bones, contains stem cells Bone remodeling:  ∙ Growth, maintenance, and repair of bone involve: osteoclasts and  osteoblasts.  ∙     Osteoclasts: breakdown of bone, by reabsorption, which releases bone  minerals into the blood ∙     Osteoblasts: building of bone, from collagen and hydroxyapatite  Biological Factors Associated with Bone Status (Non-modifiable) ∙ Frame size – people with larger frames  higher bone mass  ∙ Sex - women  lower bone mass than men  ∙ Age - bone loss occurs after age 30  Lifestyle Factors Associated with Bone Status (Modifiable)  ∙ An active lifestyle is important for healthy bones (weight bearing activities) ∙ Smoking and excessive alcohol  ∙ Minerals  ∙ Diet ∙ Calcium  o 40% of all the minerals in the body  o Calcium forms part of bone structure  o Functions:   Bone growth, maintenance, and repair   To strengthen bones and teeth (99% of calcium in our body)  Blood clotting   Muscle contractions  o Tetany: too low of calcium, leads to muscles contracting and not being  able to relax  o Sources:Test 3 --- Study Guide --- Nutrition 1020  Recommended amount: 1000 milligrams/day   Dairy products, leafy greens, almonds, sardines, canned salmon  Calcium fortified foods Vitamin D  ∙ Fat soluble vitamin  ∙ Considered a hormone (calcitriol)  ∙ Location and season make a big difference in the synthesis of Vitamin D  ∙ Bone health: maintains blood calcium  ∙ Deficiency:  o Symptoms: muscle and bone aches o Rickets: Skeletal abnormalities – bowed legs, and thick wrist and ankles o Osteomalacia: Soft bone, an adult disease comparable to rickets in  children o Sources:   Sun, egg, sun exposed mushrooms, fatty fish, milk, meat  Fluoride  ∙ 95% of fluoride in the body is in the teeth and bones  ∙ Increase the protein synthesis in the osteoblast and subsequently have an  effect on the production of new bone.  ∙ Prevents dental caries  o Fluoride incorporated in to the tooth structure, creates a stronger tooth o Stimulate remineralization of enamel  o Inhibit tooth demineralization  o Antibacterial effect on microorganism found in plaque  ∙ Sources:  o Fish, shellfish, tea, seaweeds, and some water sources  o Most comes from fluoride added to drinking water  Osteoporosis  ∙     A progressive bone disease that is characterized by a decrease in bone mass  and density which can lead to an increase risk of fracture  ∙     Fractures most common in: hip, wrist, or spine  ∙     Osteopenia: a low bone mineral density that does not meet the diagnostic  criteria of osteoporosis.  ∙     Prevention: physical activity, adequate mineral intake, exposure to sunlight  ∙     Bone Health Assessment: DEXA – dual energy X-ray  Energy Metabolism and Nutrients  Energy Metabolism  ∙ Extracting energy from macronutrients (carbohydrates, proteins, fat) o Glucose, amino acids, fatty acid and glycerol  Micronutrients in Energy Metabolism  ∙ Basic fuels: stores large quantities of energy in a stable form over long  periods of time  o Converted into ATP through metabolism   ATP: short term energy currency of the cell   ATP synthase: synthesizes ATP Test 3 --- Study Guide --- Nutrition 1020 o ADP: two phosphate  o ATP: three phosphate/ created by adding a phosphate to ADP and using energy from food  o When the cells need energy: ATP is broken down  B Vitamins ∙ Vitamins in Energy Metabolism: B1, B2, B3, B5, B6, B7  ∙ Main function: to act as coenzymes  o Help to extract energy from macronutrients  ∙ Water soluble  ∙ High bioavailability: 50% to 90% of the B vitamins in the diet are absorbed  ∙ Whole grains are more nutrient dense sources of B vitamins  Why is a healthy weight important?  ∙ Overweight or Obesity  o Overweight: having extra body weight from muscle, bone, fat, and  water o Obesity: having a high amount of extra fat   34% of total population is obese  Energy ∙ Why do we need energy?  o Mechanical work: for muscle contraction  o Chemical work: to synthesize macromolecules  o Transport work: to more chemical substances  o Control chemical reactions ∙ Energy Balance  o Energy input = energy output  o Positive energy balance, good in certain conditions, but can also be  stored as adipose tissue when not needed.   Prevent: by eating less and doing more physical activity  Brown fat: good fat that burns more calories  White fat: excessive fat deposits  ∙ Cells can expand up to 50 times to store more fat  o Negative energy balance, good to reduce the body weight, bad in  conditions like anorexia  ∙ Energy Expenditure  o How does the body burn calories? 4 different ways:  Basal thermogenesis: energy for basal metabolism  ∙ The Energy required to sustain the basic processes of life  ∙ Uses 60-70% of our energy daily ∙ Basal metabolic rate (BMR)  o How many calories your body burns by just existing o RMR – measured without fasting, slightly high than  BMR  Diet induced thermogenesis: energy to process nutrients in the  diet  ∙ Work associated with processing the nutrients in food ∙ Food composition influences thermic effects of food  Physical Activity thermogenesis: energy for activity Test 3 --- Study Guide --- Nutrition 1020 ∙ Voluntary movement: sedentary vs active  o Intensity, duration, frequency, and type  Adaptive thermogenesis: energy for adaptation  ∙ Also called as non-shivering, regulatory thermogenesis  Energy Balance  How many calories your body burns each day? ∙ Food + Oxygen = Water, Carbon Dioxide, ATP, and Heat  o Heat is the final product  ∙ Indirect method: measurement of oxygen consumption  ∙ Direct method: measurement of heat  Direct Calorimetry  ∙ Measures the amount of body heat reduced by a person  o The person is put into a chamber to calculate the energy expended  ∙ Principle: almost all the energy used by the body eventually leaves as heat  ∙ Disadvantages: expensive and complex mechanics  ∙ Rarely used  Indirect Calorimetry  ∙ Most commonly used  ∙ Measures the respiratory gas exchange, which is the amount of oxygen a  person consumes and the amount of carbon dioxide expelled.  ∙ The human body uses 1 liter of oxygen to yield about 4.85 kcal of energy  Calorie Recommendations  ∙ Women – 1800-2400  ∙ Men – 2400 – 3000  Diagnosing Obesity  ∙ Using BMI o Height to weight ratio  o 18.5 – 24.9 healthy weight (same for men and women)  o Overweight: 25-29.9  o Obesity: 30 -39.9  o Sever obesity >40  ∙ Total amount of fat in the body  o Men: 13-20% good   Risky: More than 30% or less than 5%  o Women: 23-30% good   Risky: less than 15% or more than 40% ∙ Presence/absence of weight-related medical problems  o Blood tests  o Checking for other health problems  o General physical exam Location of Body Fat  ∙ Upper body fat distribution o Apple shape: android obesity o Central obesity   Insulin resistance and fatty liverTest 3 --- Study Guide --- Nutrition 1020 ∙ Lower body fat distribution  o Pear shape: Gynoid o Fat around butt, thighs, and hips  Weight Loss and Weight Management  ∙ Weight Management triangle  o Measure: body composition, Monitor: diet and activity, and Modify:  energy balance ∙ Adipose tissue  fat  3500 kcal per pound  o To lose 1 pound of fat you need to create a deficit of 3500 calories  Control of Calorie Intake  ∙ Approaches:  o Less fat – especially saturated and trans fat  o Less carbohydrates – especially refined carbs  o Protein intake in excess of what is typically needed  o Portion control influences calorie intake  o Larger portions of low-energy density foods  Regular Physical Activity  ∙ Calorie burning is enhanced both during and after physical activity  ∙ Expending 100 to 300 extra kcal per day above and beyond normal daily  activity, while controlling calorie intake, can lead to a steady weight loss.  ∙ 150 minutes/ day recommendation  ∙ Resistance exercises increase overall metabolic rate  ∙ Aerobic activity burns more fat than resistance activity  Medications for Weight Loss  ∙ Good candidate of BMI is more than 30 OR 27 to 29.9 with health conditions  ∙ Drug therapy alone has not been found to be successful  ∙ Medications to reduce fat absorption  Treatment of Obesity  ∙ Severe (morbid) obesity requires professional treatment  ∙ BMI greater than 40  ∙ Weighing at least 100 pounds over healthy weight  ∙ Drastic measures may be necessary  ∙ Very Low Calorie Diets (VLCD)  ∙ Bariatric Surgery: makes you feel faster quicker  ∙ Gastric Bypass: Stomach stapling: reducing the stomach capacity and  bypassing a short segment of the upper small intestine ∙ Sleeve Gastrectomy: Restricts the amount of food you can eat before feeling  full ∙ Liposuction (lipectomy): Removing fat cells from the body ∙ Fad Diets  ∙ Temporary  ∙ Promises dramatic weight loss results  ∙ Can be dangerous to your health  ∙ High-Protein, Low-Carb Diets   Burden to the kidneys Test 3 --- Study Guide --- Nutrition 1020 Nutrition and Cancer  Cancer  ∙ Second leading cause of death for North American adults  o Behind cardiovascular disease  o 1600 people die each day of cancer in the United States  o Cancer is many diseases ∙ About 1/3 of all cancers arise from smoking  ∙ Abnormal and uncontrollable division of cells that results in mutations of DNA  o Cancerous tumors: can spread all over the body through blood and  lymphatic circulation.  Normal cells to cancer cells  ∙ Sometimes the genetic material DNA of a cells can become damaged or  changed  o Producing mutations that affect normal cell growth and division   Damaged cells do not die when they should   New cells form when the body does not need them  ∙ Extra cells may form a mass of tissue = tumor  Tumor  ∙ Spontaneous new tissue growth that serves no physiological purpose  o Benign Tumor: cells in benign tumors do not spread to other parts of  the body   Can be removed and in most cases do not come back   Dangerous only if it interferes with normal body functions  o Malignant Tumor: cancerous   Cells in these tumors can invade nearby tissues and be carried  throughout the body – metastasis.  What causes cancer?  ∙ Carcinogen: any agent that causes cancer  ∙ Factors that influence the development of cancer:  o Genetics (only 5%)  o Environment  o Lifestyle – smoking, alcohol, diet, physical activity  Influence of Diet on Cancer  ∙ Some foods and vitamins have a possibly protective effect against cancer  o Vitamins A,E,C, Flavonoids, and Phytochemicals  ∙ Excess calorie intake and cancer  o Obesity responsible for estimated 14% of cancer deaths among men  and 20% among women.  ∙ Nitrosamines  o Nitrite and amino acids combine under high temperatures to form  nitrosamines   Cured meats – ham, bacon, sausages  ∙ Saturated fat  o Linked to prostate cancer  ∙ High glycemic load carbohydrates  o Increase insulin which increases tumor growth Test 3 --- Study Guide --- Nutrition 1020 ∙ Barbecuing meat  ∙ Aflatoxin  o Mold found in peanuts or grains that can alter the DNA  ∙ High salt and alcohol also have been linked to cancer  ∙ Processed meats can increase the risk of cancer Anti-Cancer Supplements  ∙ Don’t use supplements to protect against cancer ∙ Better to look for whole foods and their nutrients  Physical Activity  ∙ Associated with a reduced risk of colon, breast, and prostate cancer.  Cancer Prevention  ∙ Be physically active  ∙ Limit processed foods and red meat  ∙ Limit alcoholic drinks  ∙ Avoid sugary drinks  ∙ Eat more fruits and vegetables Food Safety  Foodborne illness ∙ A disease that is transmitted by eating or handling contaminated food.  ∙ Disease-causing microbes/pathogens in contaminated foods lead to  foodborne infections ∙ Poisonous chemicals lead to foodborne disease  ∙ Causes  o Microbial contamination  o Chemicals in foods o Food additives  o Pesticides in foods  Food Preservation Techniques  ∙ Refrigeration  o Slows down the growth of bacteria  ∙ Freezing  o Stops growing microbes, but does not kill them  ∙ Salting  o Kills the bacteria due to osmosis  o Can last for years  ∙ Pickling  o Not healthy, very salty  ∙ Canning  o Store for years, boiling can change the nutrition amount in some foods  ∙ Pasteurization  o Heat treatment process  ∙ Vacuum packing  o Common for storing nuts Foodborne illness caused by microorganismsTest 3 --- Study Guide --- Nutrition 1020 ∙ Direct effect: produced from bacteria inside the body (infection)  ∙ Indirect effect: secrete toxin into the food (intoxication)  ∙ Symptoms of bacterial foodborne illness  o Gastrointestinal symptoms – vomiting, diarrhea  Danger zone for humans: most bacteria grow best in danger zone temperatures of  40 to 140 degrees  Foodborne Illness caused by food additives  ∙ Additives are primarily used to extend shelf life by preventing microbial  growth.  ∙ Preservatives  o Salt, nitrates, and nitrites   Interact with amino acids at high temperatures and create  nitrosamines (a carcinogenic) Dirty Dozen Fruits and Vegetables to Avoid (unless organically grown) ∙ Strawberries, apples, peaches, celery, spinach, tomatoes, cucumbers, grapes, bell peppers, cherries  Clean Fifteen  ∙ Avocados, asparagus, grapefruits, cantaloupe, papaya, mangoes, onions,  kiwi, pineapple, corn  Eating Disorders  What causes eating disorders? Stress, wanting to change body weight, illness  Three main types: Anorexia nervosa, Bulimia nervosa, Binge-eating disorder ∙ Genetic factors and social factors  Anorexia nervosa is characterized by: Extreme food restriction (self-starvation) Excessive weight loss (some times by over exercising) A distorted body image An irrational fear of weight gain and obesity Bulimia Nervosa:  Two types: Purging bulimia and non-purging bulimia ∙ Purging can be very destructive for the health of the body  o Stomach ulcers, tooth decay, low blood potassium  ∙ Followed by compensatory behaviors Binge- Eating Disorder  ∙ characterized by recurrent binge eating, which cause marked distress, but  are not followed by compensatory behaviors ∙ Diagnosed in middle age and affects men and women equally  ∙ Most widespread eating disorder  Pica Test 3 --- Study Guide --- Nutrition 1020 ∙ is an eating disorder in which a person persistently ingests nonnutritive,  nonfood items such as clay, dirt, or ice The Female Athlete Triad  ∙ a syndrome of three interrelated conditions of severity, including: o Energy deficiency, Menstrual disturbances, Osteoporosis