Basic Nutrition Ch 1 Flashcards
What is food security/insecurity?
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
What are empty calories and nutrient-dense foods?
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
What are essential nutrients?
nutrients the body does not produce
ESSENTIAL in the diet
what are the essential nutrients? (5)
carbs protein - 9 AAs fats/lipids: essential fatty acids (linoleic acid & alpha-linolenic acid) vitas & minerals water
Describe factors that influence nutrients needs (9)
age, body size, gender, genetic traits, growth, illness, lifestyle habits, meds, prego&lactation
What are the dietary reference intakes (DRIs)? (3)
general term
for: nutrient intake standards for HEALTHY people
accounts: age, gender, growth, prego&lactation
what are the DRIs? (4)
RDA, AI, EAR, and UL
what is the RDA? (7)
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
what is the AI? (3)
Adequate intakes
tentative (not certain or fixed) RDAs
Used when not enough or inconclusive scientific info
what is the EAR? (4)
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?
what is the UL? (4)
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)
What are the functions of carbs?
what are the sources of carbs?
primary source of energy (brain & physical activity)
grains(wheat&rice), veg, fruits, legumes (lentils, beans, peas), milk products
What is glycemic index (GI)?
extent to which carb-containing foods ↑ blood glucose levels
if high GI: ↑ blood glucose levels ↑
if low GI: improve ✓ blood glucose control in diabetes
what are macronutrients & which are macronutrients?
nutrients that provide calories or energy
nutrients needed in large (marco) amounts
protein, fat, and carbs
Describe carbs (10)
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)
What is the % range recommendations for carbs (AMDR)?
AMDR - Acceptable Macronutrient Distribution Range
45-65% of cals
+ed sugar: ≤25% of cals
women: 21-25 g fiber/day
men: 30-38 g fiber/day
What are the functions of protein?
what are the sources of protein?
NOT typically a primary energy source
tissue growth, repair, & maintenance
meats, fish, poultry, dairy, seeds, nuts, legumes
Describe protein (4)
CHON
AAs: building blocks of protein
-essential (9): body CAN’T make; NEED IN DIET
-nonessential: body CAN make
what is high-quality proteins?
what are complementary proteins?
HIGH-QUALITY PROTEIN: provide ALL 9 essential AAs
COMPLEMENTARY PROTEIN: COMBO of proteins that supply ALL 9 AAs to = a complete protein
What is the % range recommendations for protein (AMDR)?
AMDR - Acceptable Macronutrient Distribution Range
10-35% of cals
What are the functions of fats/lipids? (3)
what are the sources of fats/lipids? (5)
stored energy (adipose tissue-fat) energy source @ rest & when doing low-intensity exercise there are lipid-solvable vitas
dietary fats, oils, nuts, seeds, avo
Describe fats/lipids (5)
CHO fats: a subclass of lipids -fats: solid @ room temp -oils: liquid @ room temp insoluble in water
What are essential fatty acids?
linoleic acids (omega-6) alpha-linolenic acid (omega-3) *most adults do NOT consume adequate levels of omega 3 fatty acids
What is the % range recommendations for fats/lipids?
(AMDR) - Acceptable Macronutrient Distribution Range
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
what is the diff between unsat & sat fats?
SATURATED: no = (double bonds)
UNSATURATED:
-mono (1 =) unsaturated fats
poly (≥2=s) unsaturated fats
How are water-soluble vitamins different from fat-soluble vitamins?
WATER-SOLUABLE: NOT STORED in the body, excess excreted in urine
FAT-SOLUBLE: STORED in the body, toxicity can happen from consuming excess amounts
what are the fat-soluble vitas?
ADEK
what are functions of vitas? (2)
coenzymes & antioxidants
what are micronutrients? (2)
which are micronutrients?
nutrients required by the body in small amounts
vital to development, disease prevention, &wellbeing
vitas&minerals
What is malnutrition?
How is primary malnutrition different from secondary malnutrition?
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
Describe nutrigenomics. (4)
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)
what are the roles of nutrigenomics on nutrition-related diseases? (3)
- high glycemic index carbs ↑ the risk of
TYPE 2 DIABETES in some - alcohol intake during pregnancy in some women greatly ↑ the risk of FETAL ALCOHOL SYNDROME
- green tea reduces risk of PROSTATE CANCER in some men
What groups of people are at higher risk of becoming inadequately nourished? (5)
pregnant & breastfeeding women infants children ill people frail elderly
How many kcal per gram is fat? Carbohydrates? Protein? Alcohol?
Fat 9kcal/g
Carbs 4 kcal/g
Protein 4 kcal/g
Alcohol 7 kcal/g
What are the steps for individual-level nutrition assessment?
A = Anthropometric assessment B = Biochemical assessment C = Clinical/physical assessment D = Dietary assessment E = Environment
How is dietary intake assessed?
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)
what are the limitations of dietary intake assessment?
All subjective (rely on self-report) Consider burden to patient, cost, training, need of detailed information, etc.
What are the nutritional side effects of hormonal contraception?
- 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
Discuss the primary mechanisms that underlie the effects of obesity and underweight on fertility in women and men
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
intakes of carbs, protein, & fat
CARBS 175 g
PROTEIN 71 g/d (typical W: 78 g/d)
FAT ~33%
