1/15/16 ID 110 Exam Flashcards
Intentions of the ChooseMyPlate program
Balancing calories Decreasing portion size Increasing healthy foods Increasing water consumption Decreasing fats, Na, sugars
What is nutrition, the basic component of health, essential for?
Essential for: Growth/development Tissue repair/maintenance Cellular metabolism Organ function
What are essential nutrients? (6)
Proteins Carbohydrates Fats Vitamins Minerals Water
Nutrient Density
The proportion of essential nutrients to the number of kilocalories
Kilocalories and nutrients in “high-nutrient dense foods” and examples
Fruits and veggies
Large # of nutrients in relation to kCals
Kilocalories and nutrients in “low-nutrient dense foods” and examples
Alcohol and sugar
High in kCals but nutrient poor
kCal to one gram of carbohydrate
1g of Carbs=4 kcal. MAIN SOURCE OF FUEL
“incomplete proteins”
Missing one or more of the nine indispensable amino acids
Example of positive nitrogen use, which comes from proteins
Growth–normal pregnancy, wound healing, vital organ functioning
Example of negative nitrogen use, which comes from proteins
Infection Starvation Fever Burns trauma
What is the most calorie-dense nutrient?
FAT! 9 kCal/g. Composed of triglycerides and fatty acids.
Fat-soluble vitamins
A, D, E, K
Water-soluble vitamins
C and B complex
How many minerals (inorganic elements) are essential for catalyzing biochemical reactions?
100mg or more
What is “DRI” and the 4 components?
Dietary Reference Intakes EAR: estimated ave. requirement RDA: recomm. dietary allowance AI: adequate intake UL: tolerable upper intake level
What is the EAR?
estimated average requirement
Amount of nutrient that is sufficient to maintain a body function (for 50% of pop based on age and gender)
What is the RDA?
recomm. dietary allowance
Average needs of 98% of pop
NOT exact needs of an individual
What is AI?
Adequate intake
Suggested intake for individuals based on determined estimates.
Used when not enough evidence to set RDA
What is the UL?
Tolerable upper intake level
Highest level that poses no risk of adverse health affects.
What are daily values based on?
Percentages of a 2000 kcal/day diet for children 4+ and adults
Where are complex carbs found?
Grains, vegetables, fruits
choosemyplate, where to find CARBS: for grains, veggies, fruits, dairy, protein
G: 15g per serving V: 5g F: 18g D: 12g P: 4-10g
What’s the RDA for needed carbs for adults?
130g/day. Need to focus on fruits, veggies, whole grains!
What’s the recommendation for simple sugar intake from WHO?
less than or equal to 10% of total kcal/day–max 12tsp or 50 g per day
What’s the RDA for protein in adults?
0.8g of protein per kg of healthy body weight
OR: 10-15% total daily calories
Excess protein converted into?
Glucose or fat. Used for energy
Highest nutrient dense protein source?
Waterpacked tuna.
Also, beef, poultry, milk, white bread, and cheese.
Vegan diet
Only eat plant foods. No animal products (leather, feather pillows, cheese)
Fruitarian diet
Eat fruits, nuts (keep cholesterol low), honey, vegetable oils.
Lactovegetarian diet
Dairy included with plant products
Lactoovovegetarian diet
Allows dairy products and eggs with plant products.
Concerns for nutrient deficiencies in children on vegan diets
Iron, vitB12, Vit D, calcium. May be too high in fiber, increasing satiety but not getting enough calories.
High protein diets
Increases cardiovascular risk
Less plants, more animals
Red meat, linked to colon canc., challenge kidneys, increase urine production and can lead to dehydration
LDL and HDL of trans fats
Raise Low-density lipoprotein, “BAD” cholesterol
Lower High-density lipoprotein “GOOD” cholesterol
DASH diet
Reduces fats and salt. emphasizes vegetables, fruits, and fat free dairy products.
Mediterranean diet
Emphasizes fruits and veggies Uses olive oil for sat. fats Uses herbs and spices for salt Eat little red meat Eat fish/shellfish once per week
Vegetarianism
Vegan, lacto-veg, etc.
my plate intake patterns for 2000 calorie need. Fruit, vegetables, grains, protein foods, dairy, and oils.
F: 2 cups V: 2.5 cups G: 6 oz. P: 5.5 oz D: 3 cups O: 6 tsp Empty cal. limit: 260.
BMI
Overweight: 25.0-29.9
Obese: 30 or more
Children vs. adults for exercise
30 mins for adults 5 times a week, 60 for children
Zen macrobiotic diet
consists of brown rice other grains and herb teas.
Without animal products, what vitamin is lacking?
B12
American Heart Association dietary guidelines
Balance calories and exercise Maintain a healthy body weight Diet rich in fruits, veggies, complex carbs. Eat fish twice a week Limit high sugar and salt Limit trans-sat. fat to less than 1%
What does the AHA recommend the levels for limiting saturated fat and cholesterol?
sat fat limited to less than 7%
>300mg of cholesterol a day
What do food labels contain?
Product name Manufacturer’s name and address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components
Desired value of cholesterol
Desired value of triglycerides
Desired HDL in men and women
> 40 men, >50 women desired
Desired LDL level
T/F: cholesterol is found in plant products as well as animal products.
False. Only animal products.
BMI Calculation
Weightx703/height^2 inches
i.e.
200lbsx703/76in/76in
What must you decrease to lose 1lb of fat?
Decrease intake by 500 calories a day
OR
Increase expenditure in exercise by 500 calories
Bariatric surgery
Gastric banding, decreases amount of food eaten and band can be inflated or deflated
Gastric bypass
Reduces stomach by 30ml by bypassing upper small intestine.
BMI should be >40
T/F: Ten of 20 fastest growing careers today are in health care.
True
Licensure vs. Certification
L: from state
C: from private organization!
What were standard precautions developed in response to?
To decrease spread of infectious diseases, such as blood-borne viruses
13 essential vitamins
A, B, C, D, E, K
B includes:
Thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate
Sleep needed for neonates
16hrs a day
Sleep needed for infants
total of 15 hrs a day
Toddler sleep need
12 hrs
Preschoolers sleep need
12 hours at NIGHT
School age sleep need
9-10 hours
Adolescents sleep need
7.5 hrs
Young adults sleep needs
6-8.5 hrs
Middle and older adults sleep needs
less than 6-8.5 :)
Health vs. wellness
Health=state of body
Wellness=state of being
