3.9-3.10 Nutrition Flashcards
A process of obtaining nutrients through food and/or food products to support energy requirements and cellular processes, including growth, repair and maintenance of tissues, reproduction, digestive processes, and respiration.
Nutrition
Certified Dietitian Nutritionist: state certified dietitian/nutritionist.
State Certified Dietitian/Nutritionist or Licensed Dietitian/Nutritionist. This is a license to practice nutrition in the certifying/licensing state. This licensure may be legally required in some states, for both RDs and non-RDs, prior to providing any nutrition counseling.
CDN / LDN
The actions that a professional is permitted to undertake in keeping with the terms of their license or certification.
scope of practice
Certified in Sports Nutrition by the International Society of Sports Nutrition.
CISSN
Certified Nutrition Specialist by the Board for Certification of Nutrition Specialists.
CNS
It is important to determine which organization is providing the certification in nutrition and if the organization is accredited. The accredited organizations are officially recognized and authorized to provide a qualification, because they have been reviewed by other governing bodies and found to meet or exceed the minimum standards for education.
Certified Nutritionist
Nationally recognized and credentialed in nutrition by the Commission on Dietetic Registration. Scope of practice ranges from clinical nutrition to community, food service, and nutrition education. Some RDs are board certified in Sports Dietetics (CSSD) for advanced credentialing and specialization in sports nutrition. Although nationally recognized, some states may still require RDs to obtain state licensure prior to practicing independently or in a clinical or medical setting.
Registered Dietitian/Registered Dietitian Nutritionist (RD/RDN)
Claim that a food has a specific nutritional property or provides a specific benefit.
nutrition claim
Food substances required in large amounts to supply energy; include protein, carbohydrate, and fat.
macronutrients - protein, carbohydrates, and lipids (fat)
Vitamins, minerals, and phytonutrients. These are nonenergy yielding nutrients that have important regulatory functions in metabolic pathways.
micronutrients -vitamins, minerals, and phytonutrients
Group of organic compounds required in small quantities in the diet to support growth and metabolic processes.
vitamins
Inorganic, natural substances, some of which are essential in human nutrition. There are two kinds
minerals (macrominerals and trace)
How much energy per gram of protein?
4 calories
How much energy per gram of carbs?
4 calories
How much energy per gram of lipids?
9 calories
How much energy per gram of alcohol (energy yielding but not considered a macronutrient)?
7 calories
What is the official term for a statement that maintains that a food has a specific nutritional property or provides a specific benefit?
nutrition claim
Amino acids linked by peptide bonds; the building blocks of body tissues.
protein
Primary functions of protein:
- the synthesis and repair of cells, tissues, and structures, such as collagen, elastin, and muscle
- required for the synthesis of hormones, enzymes, antibodies, and peptides, as well as the transport of various compounds through the body, such as lipids and minerals (e.g., calcium)
- used for energy if there is a need due to inadequate caloric, carbohydrate, or fat intake
Organic building blocks of proteins containing both a carboxyl and an amino group.
amino acids
The basic building block of a protein is an amino acid, which is a compound that contains:
- carbon
- hydrogen
- oxygen
- a nitrogen atom
A chemical bond that connects two amino acids.
peptide bond
Amino acid that must be obtained through the diet as the body does not make it; there are nine
essential amino acid (EAA) - 9 of them (20 amino acids total)
Intermediate forms of nutrients used in metabolic reactions to create adenosine triphosphate.
substrates
The body’s supply of amino acids is derived from two sources:
- protein consumption from foods and supplements or
2. the breakdown of internal protein sources and body tissue
A process in which the body breaks down existing proteins and recycles the component amino acids for incorporation into new proteins or other nitrogen-containing compounds.
protein turnover
A protein source that provides all essential amino acids.
complete protein
A protein that lacks one or more of the amino acids required to build cells.
incomplete protein
amino acids linked together via a peptide bond
peptides
combination of two amino acids linked together by a peptide bond
dipeptide
sequence of three amino acids linked together by peptide bonds
tripeptide
chain is a series (often more than three) of amino acids linked together by peptide bonds.
polypeptide
A diet that consists of both animals and plants.
Omnivorous diet
Combination of two incomplete protein sources that together provide all of the essential amino acids.
Mutual supplementation
Refers to the amino acid profile and the digestibility of a protein source.
Protein quality
Foods missing one or more of the essential amino acids.
Low biological value (LBV) proteins
Foods containing all the essential amino acids.
High biological value (HBV) proteins
A measure of assessing proteins, based on the amount of weight gained by a test subject divided by the amount of intake of a protein food.
Protein efficiency ratio (PER)
A reference amount used to describe the extent to which the amino acids in a protein source are absorbed.
Biological value (BV)
A measure for evaluating a protein source based on the composition of amino acids and its digestibility.
Protein digestibility– corrected amino acid score (PDCAAS)
The ratio of amino acid mass turned into proteins compared to the total amino acid mass consumed in the diet.
net protein utilization (NPU)
Intestinal cells that absorb nutrients.
enterocyte
protein’s primary function is (2)
- SYNTHESIZE NEW PROTEINS
2. REPAIR EXISTING PROTEINS
The formation of glucose from noncarbohydrate sources (proteins and fats).
gluconeogenesis
The recommended amount of a nutrient that meets the needs of most healthy individuals within specific age and gender groups.
Recommended dietary allowance (RDA)
When calorie intake is lower than the number of calories expended.
negative energy balance
Ranges of intake for nutrients that are estimated to meet the needs of 97–98% of the population and that are associated with a reduced risk of chronic disease.
Established by the National Academy of Medicine.
Acceptable macronutrient distribution range (AMDR)
Under most circumstances, the actual protein intake of most individuals falls within the range of 10% to 35% of total calories
Processes relating to, involving, or requiring oxygen.
Aerobic
Processes relating to the absence of oxygen.
Anaerobic
Recommended Protein Intake for sedentary adults
0.8 g/kg of body weight
Recommended Protein Intake for strength/resistance trained athletes
1.6–1.7 g/kg of body weight
Recommended Protein Intake for Endurance athletes
1.2–1.4 g/kg of body weight
Recommended Protein Intake for Most exercising individuals (to build and maintain muscle mass)
1.4–2.0 g/kg of body weight
The energy required to digest, absorb, and process nutrients that are consumed.
Thermic effect of food (TEF)
How much protein is recommended for weight- or fat-loss goals?
For clients who are seeking moderate weight or fat loss and are in a moderate calorie deficit, their protein intake should be above the RDA minimum of 0.8 g/kg body weight per day.
Compounds composed of carbon, hydrogen, and oxygen molecules that include simple sugars, complex carbohydrates, glycogen, and fiber.
carbohydrates (yield 4 calories per gram)
Carbohydrates are generally categorized into one of the following groups:
Simple sugars
Complex carbohydrates
Glycogen
Fiber
Include the monosaccharides and disaccharides; easily absorbed into the bloodstream.
simple sugars
Simplest form of carbohydrate; single sugar molecules (e.g., glucose).
include glucose, fructose, and galactose
Monosaccharides
Two monosaccharides joined together to form a simple sugar. The three disaccharides of nutritional importance include lactose, sucrose, and maltose.
Disaccharides
What is the structure of Sucrose (disaccharide)
glucose + fructose
What is the structure of Maltose (disaccharide)
glucose + glucose
What is the structure of Lactose (disaccharide)
Glucose + galactose
A type of carbohydrate composed of long chains of glucose units; starch, fiber, and glycogen are examples of polysaccharides.
Polysaccharides
Storage form of carbohydrate in plants.
Starch
Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate.
storage form of carbohydrate in humans and animals
Glycogen
An indigestible carbohydrate present in plant foods, such as fruit, vegetables, and legumes.
Fiber
approximately 25 to 28 g of fiber per day for women aged 19 to 50 years, and
30 to 34 g of fiber per day for men aged 19 to 50 years
Fiber is subdivided into two categories:
soluble and insoluble
A type of dietary fiber that dissolves in water to form a gel; associated with heart health benefits and glucose control
soluble fiber (oats, barley, legumes, most fruits/veges, psyllium
A type of dietary fiber that does not dissolve in water; associated with promoting bowel regularity
insoluble fiber (whole bran cereal, whole grains, lentils, legumes, nuts, potatoes, most fruit/veges
An alternative term for fat, used primarily to store energy.
Adipose tissue
Polysaccharides; long chains of simple sugars. Examples include whole grains, legumes, and vegetables.
complex carbs
Number (0–100) assigned to a food source that represents the rise in blood sugar after consuming the food.
Glycemic index (GI)
glucose = 100
Similar to glycemic index but takes into account the amount of food (carbohydrate) eaten.
accounts for both the glycemic index of the food and the amount that is typically eaten as a serving
Glycemic load (GL)
example, popcorn has a high glycemic index of 72. However, a 1-cup serving of popped popcorn has only 30 calories and approximately 6 g of carbohydrates, which does not provide a large amount of glucose. Thus, the GL of 1 cup of popcorn will be low
LOW GI
55 or less on scale; Most non-starchy vegetables and whole grains, beans, cow’s milk
Medium GI foods
56–69 on scale; Macaroni and cheese, raisins, hamburger bun, pineapple, banana
High GI foods
(70 or above on scale); Glucose, hard candy, instant rice, sports drinks
True/False: The AMDR suggests that 30% to 40% of calories come from carbohydrates (grains, vegetables, legumes, fruit, and dairy), with a minimum of 130 daily grams of intake based on a 2,000-calorie diet
false; 45% to 65%
Recommended Carbs per day for light exercise
3-5g/kg of body weight
Recommended Carbs per day for moderately intense exercise (1-2 hrs per day/5-6 days per week)
5-7g/kg of body weight
Recommended Carbs per day for moderately high-intensity endurance exercise (1-3 hours per day; 5-6 days per week)
6-10g/kg of body weight
Recommended Carbs per day for moderate to high-intensity exercise (>3 hrs/day; 2 sessions/day; 5-6 days/week)
8-10g/kg of body weight
8-12g/kg of body weight (ultra-endurance)
Process by which new muscle proteins are formed and a muscle grows or repairs at the molecular level.
Muscle protein synthesis
Group of fats/fatty acids and their derivatives, including
- triglycerides,
- phospholipids, and
- sterols.
Lipids
The chemical or substrate form in which most fat exists in food as well as in the body.
Triglycerides
Type of lipid (fat) comprised of glycerol, two fatty acid chains, and a phosphate group.
Phospholipids
A group of lipids with a ringlike structure. Cholesterol is a type of sterol.
Sterols
Fatty acids with one or more points of unsaturation (double bond) in their chemical structure.
Unsaturated FATS
If an unsaturated fat has only a single point of unsaturation (double bond), it is classified as a
monounsaturated fat
if there are two or more double bonds along a fatty acid chain, it is called a
polyunsaturated fat.
A type of triglyceride; chemical structure has no double bonds (points of unsaturation); usually solid at room temperature. Examples: butter, lard, whole milk, beef, processed meats, and tropical oils.
saturated fat
The optimal ratio of omega-6 to omega-3 fatty acids is somewhere near
4:1; typical Western diet, with a high intake of processed foods, including vegetable oils, tends to include much higher amounts of omega-6 for a ratio closer to 10:1 or 20:1
T/F:Most lipid digestion and absorption occur in the largeintestine
false; small intestine
Digestive enzymes produced by the body to help digest fats, starches, and proteins.
Pancreatic enzymes
An enzyme in saliva that begins the process of lipid digestion in the mouth.
Lingual lipase
Enzyme that digests lipids.
Lipase
Molecules of fat that contain triglycerides, phospholipids, cholesterol, fat-soluble vitamins, and protein. They are formed by intestinal cells after the digestion of lipid-containing foods.
Chylomicrons
A group of soluble proteins that combine with and transport fat or other lipids in the blood plasma.
Lipoprotein
HDL cholesterol
high-density lipoprotein; mostly comprised of protein and some triglycerides.
They are typically considered to be heart-healthy, because they remove triglycerides from tissues and blood and transport them back to the liver for disposal
LDL cholesterol
low-density lipoprotein; not heart healthy
An enzyme that breaks down triglycerides into fatty acids.
Lipoprotein lipase (LPL)
The formation of a substance required for metabolism.
Metabolites
