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NuFS 106A > Basic Nutrition Ch 1 > Flashcards

Basic Nutrition Ch 1 Flashcards

1
Q

What is food security/insecurity?

A

FOOD SECURITY: always have access to an adequate supply to safe, nutritious foods
FOOD INSECURITY: limited/uncertain availability of safe, nutritious foods
**~14% of US households are food insecure

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2
Q

What are empty calories and nutrient-dense foods?

A

EMPTY CALS: lots of cals (fm solid fats &/or added sugars)/energy, but little/no nutritional value
NUTRIENT-DENSE: foods few cals, but lots of nutrients

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3
Q

What are essential nutrients?

A

nutrients the body does not produce

ESSENTIAL in the diet

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4
Q

what are the essential nutrients? (5)

A 
carbs
protein - 9 AAs
fats/lipids: essential fatty acids (linoleic acid & alpha-linolenic acid)
vitas & minerals
water
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5
Q

Describe factors that influence nutrients needs (9)

A

age, body size, gender, genetic traits, growth, illness, lifestyle habits, meds, prego&lactation

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6
Q

What are the dietary reference intakes (DRIs)? (3)

A

general term

for: nutrient intake standards for HEALTHY people
accounts: age, gender, growth, prego&lactation

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7
Q

what are the DRIs? (4)

A

RDA, AI, EAR, and UL

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8
Q

what is the RDA? (7)

A 
recommended dietary allowance
enough scientific info
used to assess indivs
levels of essential nutrients
adequate for MOST HEALTHY people
↓ risk of some chronic diseases
est. to meet requirements of 98% of HEALTHY indivs
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9
Q

what is the AI? (3)

A

Adequate intakes
tentative (not certain or fixed) RDAs
Used when not enough or inconclusive scientific info

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10
Q

what is the EAR? (4)

A

ESTIMATED AVERAGE REQUIREMENT
best values to meet requirements of HALF OF HEALTHY INDIVS IN A GROUP
assess adequacy if intakes of POPULATION GROUPS
-are they meeting the requirements?

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11
Q

what is the UL? (4)

A

TOLERABLE UPPER INTAKE LEVELS (UPPPER LIMIT)
upper limits of nutrients compatible w/ health
should NOT EXCEED these limits
does not reflect desired levels of intake
(supplements can aid in toxicity)

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12
Q

What are the functions of carbs?

what are the sources of carbs?

A

primary source of energy (brain & physical activity)

grains(wheat&rice), veg, fruits, legumes (lentils, beans, peas), milk products

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13
Q

What is glycemic index (GI)?

A

extent to which carb-containing foods ↑ blood glucose levels
if high GI: ↑ blood glucose levels ↑
if low GI: improve ✓ blood glucose control in diabetes

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14
Q

what are macronutrients & which are macronutrients?

A

nutrients that provide calories or energy
nutrients needed in large (marco) amounts
protein, fat, and carbs

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15
Q

Describe carbs (10)

A 
composed of CHO
simple carbs/sugars: 
-monosaccharides: glucose, fructose, galactose
-disaccharides: sucrose, maltose, lactose
complex carbs (polysaccharides)
-starches (plant form)
-glycogen (animal form)
-fiber
alcohol sugars
alcohol (ethanol)
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16
Q

What is the % range recommendations for carbs (AMDR)?

AMDR - Acceptable Macronutrient Distribution Range

A

45-65% of cals
+ed sugar: ≤25% of cals
women: 21-25 g fiber/day
men: 30-38 g fiber/day

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17
Q

What are the functions of protein?

what are the sources of protein?

A

NOT typically a primary energy source
tissue growth, repair, & maintenance

meats, fish, poultry, dairy, seeds, nuts, legumes

18
Q

Describe protein (4)

A

CHON
AAs: building blocks of protein
-essential (9): body CAN’T make; NEED IN DIET
-nonessential: body CAN make

19
Q

what is high-quality proteins?

what are complementary proteins?

A

HIGH-QUALITY PROTEIN: provide ALL 9 essential AAs

COMPLEMENTARY PROTEIN: COMBO of proteins that supply ALL 9 AAs to = a complete protein

20
Q

What is the % range recommendations for protein (AMDR)?

AMDR - Acceptable Macronutrient Distribution Range

A

10-35% of cals

21
Q

What are the functions of fats/lipids? (3)

what are the sources of fats/lipids? (5)

A 
stored energy (adipose tissue-fat)
energy source @ rest & when doing low-intensity exercise
there are lipid-solvable vitas

dietary fats, oils, nuts, seeds, avo

22
Q

Describe fats/lipids (5)

A 
CHO
fats: a subclass of lipids
-fats: solid @ room temp
-oils: liquid @ room temp
insoluble in water
23
Q

What are essential fatty acids?

A 
linoleic acids (omega-6)
alpha-linolenic acid (omega-3)
*most adults do NOT consume adequate levels of omega 3 fatty acids
24
Q

What is the % range recommendations for fats/lipids?

(AMDR) - Acceptable Macronutrient Distribution Range

A

20-35% of cals from fat (limiting unhealthful fats as much as possible)
linoleic acid: 17g/day M vs 12g/day W
alpha-linolenic acid: 1.6g/day M vs 1.1g/day W

25
Q

what is the diff between unsat & sat fats?

A

SATURATED: no = (double bonds)
UNSATURATED:
-mono (1 =) unsaturated fats
poly (≥2=s) unsaturated fats

26
Q

How are water-soluble vitamins different from fat-soluble vitamins?

A

WATER-SOLUABLE: NOT STORED in the body, excess excreted in urine
FAT-SOLUBLE: STORED in the body, toxicity can happen from consuming excess amounts

27
Q

what are the fat-soluble vitas?

A

ADEK

28
Q

what are functions of vitas? (2)

A

coenzymes & antioxidants

29
Q

what are micronutrients? (2)

which are micronutrients?

A

nutrients required by the body in small amounts
vital to development, disease prevention, &wellbeing

vitas&minerals

30
Q

What is malnutrition?

How is primary malnutrition different from secondary malnutrition?

A

Malnutrition can result from poor diets & from diseases, genetic factors, or combos of these causes
PRIMARY: dietary in origin
SECONDARY: cause of a disease state, surgical procedure, or meds

31
Q

Describe nutrigenomics. (4)

A

nutrigenomics: study of nutrient-gene interactions & effects of these interactions on health (AKA nutritional genomics)
- genes code for enzymes & protein synthesis, which affect body functioning
- interaction of genetic and environmental factors, including nutrition
- single gene disorder (PKU)

32
Q

what are the roles of nutrigenomics on nutrition-related diseases? (3)

A
  1. high glycemic index carbs ↑ the risk of
    TYPE 2 DIABETES in some
  2. alcohol intake during pregnancy in some women greatly ↑ the risk of FETAL ALCOHOL SYNDROME
  3. green tea reduces risk of PROSTATE CANCER in some men
33
Q

What groups of people are at higher risk of becoming inadequately nourished? (5)

A 
pregnant & breastfeeding women
infants
children
ill people
frail elderly
34
Q

How many kcal per gram is fat? Carbohydrates? Protein? Alcohol?

A

Fat 9kcal/g
Carbs 4 kcal/g
Protein 4 kcal/g
Alcohol 7 kcal/g

35
Q

What are the steps for individual-level nutrition assessment?

A 
A = Anthropometric assessment
B = Biochemical assessment
C = Clinical/physical assessment
D = Dietary assessment
E = Environment
36
Q

How is dietary intake assessed?

A 
24-hour dietary recalls and records
Dietary history
Food frequency questionnaires (FFQ)
Healthy Eating Index (HEI)
Resources: instruments and computer software
Automated multiple pass method (AMPM)
37
Q

what are the limitations of dietary intake assessment?

A 
All subjective (rely on self-report)
Consider burden to patient, cost, training, need of detailed information, etc.
38
Q

What are the nutritional side effects of hormonal contraception?

A
  • Progestin only (natural or synthe/c form) – weight gain, ↓ bone mineral formation in adolescents
  • Combs of contraceptives (estradiol and progestin) – altered blood lipid levels, ↑ blood and insulin levels, ↑ risk of blood clots and stroke
39
Q

Discuss the primary mechanisms that underlie the effects of obesity and underweight on fertility in women and men

A

Obesity & underwt ↑ likelihood of reproductive health probs

  • Central obesity interferes w/ reproduction in W & M
  • Wt loss & fertility should be treatment of 1st choice for obese people
  • fertility probs can be reduced or eliminated by wt loss
40
Q

intakes of carbs, protein, & fat

A

CARBS 175 g
PROTEIN 71 g/d (typical W: 78 g/d)
FAT ~33%

NuFS 106A (15 decks)

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