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INTERIM NOTECARDS > 1/15/16 ID 110 Exam > Flashcards

1/15/16 ID 110 Exam Flashcards

1
Q

Intentions of the ChooseMyPlate program

A 
Balancing calories
Decreasing portion size
Increasing healthy foods
Increasing water consumption
Decreasing fats, Na, sugars
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2
Q

What is nutrition, the basic component of health, essential for?

A 
Essential for:
Growth/development
Tissue repair/maintenance
Cellular metabolism
Organ function
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3
Q

What are essential nutrients? (6)

A 
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
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4
Q

Nutrient Density

A

The proportion of essential nutrients to the number of kilocalories

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5
Q

Kilocalories and nutrients in “high-nutrient dense foods” and examples

A

Fruits and veggies

Large # of nutrients in relation to kCals

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6
Q

Kilocalories and nutrients in “low-nutrient dense foods” and examples

A

Alcohol and sugar

High in kCals but nutrient poor

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7
Q

kCal to one gram of carbohydrate

A

1g of Carbs=4 kcal. MAIN SOURCE OF FUEL

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8
Q

“incomplete proteins”

A

Missing one or more of the nine indispensable amino acids

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9
Q

Example of positive nitrogen use, which comes from proteins

A

Growth–normal pregnancy, wound healing, vital organ functioning

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10
Q

Example of negative nitrogen use, which comes from proteins

A 
Infection
Starvation
Fever
Burns
trauma
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11
Q

What is the most calorie-dense nutrient?

A

FAT! 9 kCal/g. Composed of triglycerides and fatty acids.

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12
Q

Fat-soluble vitamins

A

A, D, E, K

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13
Q

Water-soluble vitamins

A

C and B complex

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14
Q

How many minerals (inorganic elements) are essential for catalyzing biochemical reactions?

A

100mg or more

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15
Q

What is “DRI” and the 4 components?

A 
Dietary Reference Intakes
EAR: estimated ave. requirement
RDA: recomm. dietary allowance
AI: adequate intake
UL: tolerable upper intake level
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16
Q

What is the EAR?

A

estimated average requirement

Amount of nutrient that is sufficient to maintain a body function (for 50% of pop based on age and gender)

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17
Q

What is the RDA?

A

recomm. dietary allowance
Average needs of 98% of pop
NOT exact needs of an individual

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18
Q

What is AI?

A

Adequate intake
Suggested intake for individuals based on determined estimates.
Used when not enough evidence to set RDA

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19
Q

What is the UL?

A

Tolerable upper intake level

Highest level that poses no risk of adverse health affects.

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20
Q

What are daily values based on?

A

Percentages of a 2000 kcal/day diet for children 4+ and adults

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21
Q

Where are complex carbs found?

A

Grains, vegetables, fruits

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22
Q

choosemyplate, where to find CARBS: for grains, veggies, fruits, dairy, protein

A 
G: 15g per serving
V: 5g
F: 18g
D: 12g
P: 4-10g
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23
Q

What’s the RDA for needed carbs for adults?

A

130g/day. Need to focus on fruits, veggies, whole grains!

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24
Q

What’s the recommendation for simple sugar intake from WHO?

A

less than or equal to 10% of total kcal/day–max 12tsp or 50 g per day

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25
Q

What’s the RDA for protein in adults?

A

0.8g of protein per kg of healthy body weight

OR: 10-15% total daily calories

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26
Q

Excess protein converted into?

A

Glucose or fat. Used for energy

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27
Q

Highest nutrient dense protein source?

A

Waterpacked tuna.

Also, beef, poultry, milk, white bread, and cheese.

28
Q

Vegan diet

A

Only eat plant foods. No animal products (leather, feather pillows, cheese)

29
Q

Fruitarian diet

A

Eat fruits, nuts (keep cholesterol low), honey, vegetable oils.

30
Q

Lactovegetarian diet

A

Dairy included with plant products

31
Q

Lactoovovegetarian diet

A

Allows dairy products and eggs with plant products.

32
Q

Concerns for nutrient deficiencies in children on vegan diets

A

Iron, vitB12, Vit D, calcium. May be too high in fiber, increasing satiety but not getting enough calories.

33
Q

High protein diets

A

Increases cardiovascular risk
Less plants, more animals
Red meat, linked to colon canc., challenge kidneys, increase urine production and can lead to dehydration

34
Q

LDL and HDL of trans fats

A

Raise Low-density lipoprotein, “BAD” cholesterol

Lower High-density lipoprotein “GOOD” cholesterol

35
Q

DASH diet

A

Reduces fats and salt. emphasizes vegetables, fruits, and fat free dairy products.

36
Q

Mediterranean diet

A 
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
37
Q

Vegetarianism

A

Vegan, lacto-veg, etc.

38
Q

my plate intake patterns for 2000 calorie need. Fruit, vegetables, grains, protein foods, dairy, and oils.

A 
F: 2 cups
V: 2.5 cups
G: 6 oz.
P: 5.5 oz
D: 3 cups
O: 6 tsp
Empty cal. limit: 260.
39
Q

BMI

A

Overweight: 25.0-29.9
Obese: 30 or more

40
Q

Children vs. adults for exercise

A

30 mins for adults 5 times a week, 60 for children

41
Q

Zen macrobiotic diet

A

consists of brown rice other grains and herb teas.

42
Q

Without animal products, what vitamin is lacking?

A

B12

43
Q

American Heart Association dietary guidelines

A 
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%
44
Q

What does the AHA recommend the levels for limiting saturated fat and cholesterol?

A

sat fat limited to less than 7%

>300mg of cholesterol a day

45
Q

What do food labels contain?

A 
Product name
Manufacturer’s name and address
Uniform serving size
Amount in the package
Ingredients in descending order by weight
Nutrient components
46
Q

Desired value of cholesterol

A
47
Q

Desired value of triglycerides

A
48
Q

Desired HDL in men and women

A

> 40 men, >50 women desired

49
Q

Desired LDL level

A
50
Q

T/F: cholesterol is found in plant products as well as animal products.

A

False. Only animal products.

51
Q

BMI Calculation

A

Weightx703/height^2 inches
i.e.
200lbsx703/76in/76in

52
Q

What must you decrease to lose 1lb of fat?

A

Decrease intake by 500 calories a day
OR
Increase expenditure in exercise by 500 calories

53
Q

Bariatric surgery

A

Gastric banding, decreases amount of food eaten and band can be inflated or deflated

54
Q

Gastric bypass

A

Reduces stomach by 30ml by bypassing upper small intestine.

BMI should be >40

55
Q

T/F: Ten of 20 fastest growing careers today are in health care.

A

True

56
Q

Licensure vs. Certification

A

L: from state
C: from private organization!

57
Q

What were standard precautions developed in response to?

A

To decrease spread of infectious diseases, such as blood-borne viruses

58
Q

13 essential vitamins

A

A, B, C, D, E, K
B includes:
Thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate

59
Q

Sleep needed for neonates

A

16hrs a day

60
Q

Sleep needed for infants

A

total of 15 hrs a day

61
Q

Toddler sleep need

A

12 hrs

62
Q

Preschoolers sleep need

A

12 hours at NIGHT

63
Q

School age sleep need

A

9-10 hours

64
Q

Adolescents sleep need

A

7.5 hrs

65
Q

Young adults sleep needs

A

6-8.5 hrs

66
Q

Middle and older adults sleep needs

A

less than 6-8.5 :)

67
Q

Health vs. wellness

A

Health=state of body

Wellness=state of being

INTERIM NOTECARDS (4 decks)

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