notes/education/nutrition/Review.md

# Macronutrients
- We need a larger amount
- Provides Calories
## Carbohydrates
- Provides 4 calories per gram
- The storage form of carbohydrates in the body is as glycogen (very branched sugar). Stored in muscles and in liver
- Only **monosaccharides** can be directly absorbed. Everything else must be broken down first.
### Simple
- Mono/Disaccharides
Monosaccharides include:
- Glucose
- Fructose (fruit sugar)
- Galactose
Disaccharides include:
- Sucrose (glucose + fructose)
- Maltose (glucose + glucose)
- Lactose (glucose + galactose)
### Complex
- Polysaccharides
Polysaccharides include:
- Starches
	- Amalose
	- Amalopectin (More branched)
- Fiber
	- Photosynthesis +Sun + carbon + hydrogen + oxygen

## Protein
- Provides 4 calories per gram
- Protein is composed of amino acids
- There are **9 essential** amino acids
- There are **11 non-essential** amino acids
	- Donkey bridge: If it starts with the letter A, it's a non-essential amino acid
- Protein has nitrogen alongside hydrogen, carbon, and 
- To use protein as energy, it must be **deanimated**.
## Lipids/Fats
- Provides 9 calories per gram
- Fat is composed of hydrocarbon chains
- Tryglicerine - 3 fatty acid chains, with glycerol backbone
### Saturated Fats
- Saturated fats have no double bonds
### Unsaturated Fats
- Unsaturated fats have one or more double bond

### HDL (High Density Lipoprotein)
- We want high HDL levels
- Takes cholesterol out of the cells to the liver to be excreted
### LDL (Low Density Lipoprotein)
- We want low LDL levels
- Takes cholesterol into arteries
### oLDL (Oxidized Low Density Lipoprotein)
- Damaged LDL
- Deposits plaque
# Micronutrients
- Smaller Amounts
- Don't provide calories
## Vitamins
## Minerals

## Water
- Not a macro or micronutrient, but still one of the 6 major nutrition groups
## Alcohol
- While not in a food group, provides 7 calories per gram

# Digestive System
1. Mouth
	- Digestion of carbs/starches, and fats begin here.
	- Mechanical digestion (chewing)
	- Chemical digestion (amalayses (starch) and lipases (fat) in the mouth)
2. Esophagus
	- Peristalsis is an involuntary relaxation and contraction of muscles to move food down 
1. Gastroesophageal/Lower Esophageal/Cardiac Sphincter
	- When this sphincter misfires, it can cause heartburn or gastroesphageal reflex disease (GERD)
2. Stomach
	- Protein 
3.  Pyloric Sphincter
4. Small Intestine (DJI)
	1. Duodenum
	2. Jejunum
	3. Ilium
5. Ilieocecal Valve

# DRI (Dietary Reference Intakes)
## EAR (Estimated Average Requirement)
- Meet the requirements of 50% of healthy individuals
## RDA (Recommended Daily Allowance)
- 97.5% of healthy people
- EAR plus a margin of safety
## AI (Adequate Intake)
- The average amount of nutrients a healthy population needs to consume
## UL (Upper Limit)
- Prevents overconsumption
## AMDR (Acceptable Macronutrient Distribution Range)
- Carbs: 45-65% / kCal
- Protein: 10-35% / kCal
- Fats: 20-35% / kCal
## EER (Estimated Energy Requirements)
- Average estimated caloric needs
- Actual needs vary

# Hormones
## Insulin
Insulin is made by the beta cells in the pancreas, and promotes absorption of glucose from the blood into liver, fat, and skeletal muscles.
- Insulin is released when blood sugar levels are too high
## Glucagon
Glucagon is a peptide hormone, produced by the alpha cells of the pancreas. It's the opposite of insulin, and it increases blood sugar levels. 
- Glucagon is released when blood sugar levels are too low
## Ghrelin
Ghrellin is known as the "hunger hormone", and it increases the drive to eat. It increases gastric motility and stimulates the secretion of gastric acid.
## Leptin
Leptin's primary role is to regulate long-term energy balance. High leptin levels indicate to the brain that energy reserves are high.

# Study Types
## Exprimental
- A systematic way of testing a hypothesis
## Epidemiological
- Observations of the occurrence, distribution, and associations

# Practice Final
- To reduce blood pressure, one should follow the DASH diet
- Bleeding gums, easy bruising, and poor wound healing that characterize scurvey are all related to vitamin C's role in synthesis of collagen.
- Vitamin K is a fat soluble vitamin that can be made in the GI tract
- Parathyroid hormone enhances the body's ability to retain calcium.
- Males have a higher basal metabolic rate than females
- On the intuitive eating spectrum, awareness, balance, moderation, and variety would exist in the middle. Apathy is on the left and anxiety is on the right
- The term appetite describes a biological need for food

- The 10 principals of intuitive eating are:
 1. Reject Diet Culture
2. Honor Your Hunger
3. Make Peace with Food
4. Discover the Satisfaction Factor
5. Feel Your Fullness
6. Challenge the Food Police
7. Cope with Your Emotions with Kindness
8. Respect Your Body
9. Movement -- Feel the Difference
10. Honor Your Health with Gentle Nutrition