Adult Nutrition Flashcards
adulthood is ages ___ to ____
- early adulthood is ______
- Midlife is ____
- Time between midlife and later adulthood is called __________ and is _____ years old
- later adulthood is _____
20-64
20’s and 30’s
40’s
50’s (sandwich generation- multigenerational caregivers)
60’s
Nutrition & exercise are among the main lifestyle factors that reduce risk of the onset & severity of 5 of the 10 leading causes of death in adulthood, which include ____________.
- ______ is a risk factor for all these diseases
cancers
heart disease
chronic liver disease
diabetes mellitus
stroke
- obesity
system that looks at chronic disease risk is called _____
BRFSS
- behavioral risk factor surveillance system
example prevalence data for adults:
overweight or obesity
obesity
no leisure time activity
median daily vegetable intake
median daily fruit intake
overweight or obesity - 65%
obesity - 30%
no leisure time activity - 22.7%
median daily vegetable intake - 1.4
median daily fruit intake - 1
Some groups have a genetic disposition for certain diseases
- However, genetics, environment, & lifestyle behaviors often interact to determine the actual development of the disease
- Elimination of ____________ has become a priority within Healthy People objectives
health disparity
FOR WOMEN
- Growth stops by the _______
- Bone density continues to increase until ~ age ____
- Muscular strength peaks around _____ years of age
- Dexterity & flexibility _______
- Sensory ability begins to ______
20’s
30
25-30
decline
decline
FOR MEN
- after age ____, gradual decline in _______ levels and ___________
30
testosterone
muscle mass
Bone loss begins around age _____
- Osteoporosis risk dependent on ________
40
peak bone mass
Adiposity
- Positive energy balance resulting in increase in weight and adiposity
- ____________ occurs before visceral and ectopic fat
Hypertrophy
_____________ shifts and adapts with age, diet, geographic location, stress, supplements, and medications
Gut microbiome
Changes=> “______________”
- occur at the ________ level and are initially unnoticed
- progress over a long period and are reversible up to a point
- with continued poor nutrition=> permanent damage occurs
nutritional injury
cellular
Metabolic rate & caloric expenditure begin to decline in early adulthood at a rate of _____% for men and_____% for women per decade
- Reductions due to decline in physical activity and lean body mass
2.9%
2.0%
- Physical working capacity declines _____% per decade
- Declines in energy expenditure and physical capacity are accelerated with musculoskeletal disease, obesity, and other conditions
5-10%
Estimated Energy Requirement (EER)
- Equations incorporate ___________
- Developed using _____________ studies
age
wt
ht
gender
level of physical activity
doubly labeled water (DLW)
DRI % for…
Carbohydrate?
Fat?
Protein?
Carbohydrate is 45-65%
Fat is 20-35%
Protein is 10-35%
Fiber DRI vs. actual average intake
DRI
- 38 g/day males
- 25 g/day females
Intake
18.9 g/d for males
15.7 g/d for females
Sodium recommendations vs average intake
UL : 2300 mg
Actual
4107 mg/d males
3007 mg/d females
Vitamin A DRI vs. actual intake
DRI
- 900 mcg/d males
- 700 mcg/d females
Actual
- 663 mcg/d males
- 598 mcg/d females
Vitamin E DRI vs actual intake
DRI
15 mg/d
Average intake:
- 10.0 mg/d males
- 8.5 mg/d females
Vitamin D DRI vs actual intake
DRI:
15 mcg/d
Average intake:
5.1 mcg/d males
4.3 mcg/d females
Calcium DRI vs actual intake
DRI:
1000 mg/d (1200 mg/d for females 51-70 yrs)
Average intake:
1062 mg/d males
845 mg/d females
Iron DRI vs actual intake
DRI:
8 mg/d males
18 mg/d females
Average intake:
16.1 mg/d males
12.1 mg/d females
Magnesium DRI vs actual intake
DRI:
420 mg/d males
320 mg/d females
Average intake:
345mg/d males
272mg/d females
Potassium DRI vs actual intake
DRI:
4700 mg/d
Average intake:
2967mg/d males
2323mg/d females
Adults consume an average of _____ kcal/d from beverages
- Regular soda, energy & sports drinks, alcohol, milk, fruit juice, fruit drinks, coffee drinks
- Provide less satiety; and therefore, may not be compensated for with adjustments in food intake
- Except for milk and 100% fruit or vegetable juice, beverages contribute little to essential nutrient needs
400 kcal/day
Total Water AI for Adults:
- Men: ____ liters (____ oz)
- Women: ____ liters (____ oz)
Beverages contribute ___% and food ___%
Men
- 3.7 L or 125 oz
Women
- 2.7 L or 91 oz
80%
20%
While high doses of caffeine do have a short-term ______ effect, the DRI committee concluded caffeine-containing beverages _____ contribute to the total daily water intake
diuretic
DO
Choose water as primary beverage
- Consume fewer or smaller portions of beverages containing fats and added sugar
- Plan beverage intake as part of total ______ intake
- Make beverage choices that fit into _________ groups
caloric
dairy, fruit, & vegetable
___________ lowers the risk of several chronic diseases
- CVD
- HTN
- Type 2 DM
- Cancer of the bladder, breast, colon,
endometrium, esophagus, kidney, lung, &
stomach
- Dementia (including Alzheimer’s disease)
Regular Physical activity
Regular physical activity leads to reduced ____ mass and increased _____
- Even without ___________, aerobic physical activity can result in decreases in total and abdominal adiposity
- Result in beneficial changes in circulating ______ levels and __________ biomarkers
fat
LBM
caloric restriction
insulin
inflammatory
~_____% of U.S. adults drink alcohol
- Highest rate is among those ages _______
High consumption increases the risk for many diseases
No more than ___ drinks/d for men
No more than ___ drink/d for women
61%
25-44 yrs
2
1
_____ million adults (_____% of adults) have alcohol use disorder (AUD)
____ million men (____% of adult men)
____ million women (____% of adult women)
15.1
6.2%
9.8
8.4%
5.3
4.2%
~_______ people die from alcohol-related causes
annually (e.g. driving fatalities, alcohol-related
diseases)
_____ leading cause of preventable death in U.S.
88,000
3rd
Alcohol abuse includes Increased risk of malnutrition due to:
- Displacement of nutrient-dense foods with alcohol
- Reduced intake due to __________
- Financial deficits
- Medical and psychological disorders related to alcohol abuse
- Malabsorption of nutrients due to GI complications
hangover symptoms
what is the amount of serving in oz for
regular beer
light beer
distilled spirits (gin, whiskey, run, vodka)
Red wine
Dry white wine
Sherry
12 oz
12 oz
1.5 oz
5 oz
5 oz
2 oz
what is the amount of alcohol in grams of a serving of
regular beer
light beer
distilled spirits (gin, whiskey, run, vodka)
Red wine
Dry white wine
Sherry
13
12
15
15
14
9
what is the amount of calories for a serving of…
regular beer
light beer
distilled spirits (gin, whiskey, run, vodka)
Red wine
Dry white wine
Sherry
153
100
90
125
107
80
__________
- Deficiency due to poor food intake, decreased GI
absorption, decreased conversion to active form, &
increased need
Can result in=>
Thiamin
__________
- Deficiency due to poor intake, increased urinary losses,
malabsorption, increased hepatic degradation
Can result in=>
Folate
micronutrient deficiencies result in…
- Decreased absorption and altered metabolism of water soluble vitamins=> vitamin _____
- Decreased absorption of fat-soluble vitamins due to pancreatic insufficiency, decreased bile production from cirrhosis
- ______ deficiency due to decreased intake, increased urinary excretion, diarrhea
B6 & C
Mg & Zn
