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Becoming an ACE Health Coach > Basic Nutrition & Digestion > Flashcards

Basic Nutrition & Digestion Flashcards

1
Q

Carbohydrate

A

The body’s preferred energy source.

Dietary sources include sugars (simple) and grains, rice, potatoes, and beans (complex).

Carbohydrate is stored as glycogen in the muscles and liver and is transported in the blood as glucose.

The only energy source for the brain and red blood cells. Carbohydrates also store energy, and in the case of fiber, may improve digestion.

Carbon + water

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2
Q

Digestion

A

The process of breaking down food into small enough units for absorption.

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3
Q

Absorption

A

The uptake of nutrients across a tissue or membrane by the gastrointestinal tract.

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4
Q

Nutrient

A

Components of food needed by the body. There are 6 classes of nutrients: water, minerals, vitamins, fats, carbohydrates, and protein.

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5
Q

Macronutrients

A

A nutrient that is needed in large quantities for normal growth and development.

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6
Q

Micronutrient

A

A nutrient that is needed in small quantities for normal growth and development.

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7
Q

Fat

A

An essential nutrient that provides energy, energy storage, insulation, and contour to the body. 1 gram of fat = 9 kcal

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8
Q

Vitamins

A

An organic micronutrient that is essential for normal physiologic function.

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9
Q

Minerals

A

Inorganic substances needed in the diet in small amounts to help regulate bodily functions.

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10
Q

Monosaccharides

A

The simplest form of sugar; it cannot be broken down any further.

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11
Q

Amino acids

A

Nitrogen-containing compounds that are building blocks of proteins.

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12
Q

Fatty acids

A

Long hydrocarbon chains with an even number of carbons and varying degrees of saturation with hydrogen.

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13
Q

Cholesterol

A

A fatlike substance found in the blood and body tissues and in certain foods.

Can accumulate in the arteries and lead to a narrowing of the vessels. (Artherosclerosis)

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14
Q

Protein

A

A compound composed of a combination of 20 amino acids that is the major structural component of all body tissue.

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15
Q

Glucose

A

A simple sugar; the form in which all carbohydrates are used as the body’s principal energy source.

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16
Q

Fructose

A

Fruit sugar; the sweetest of the monosaccharides; found in varying levels in different types of fruits.

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17
Q

Galactose

A

A monosaccharide; a component of lactose.

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18
Q

Lactose

A

A disaccharide; the principle sugar found in milk.

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19
Q

Disaccharide

A

Double sugar units called sucrose, lactose and maltose.

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20
Q

Oligosaccharide

A

A chain of about 3 to 10 or fewer simple sugars.

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21
Q

Polysaccharides

A

A long chain of sugar molecules.

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22
Q

Maltose

A

Two glucose molecules bound together. Used to make beer.

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23
Q

Sucrose

A

Table sugar; a disaccharide formed by glucose and fructose linked together.

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24
Q

Enzyme

A

A protein that speeds up a specific chemical reaction.

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25
Q

Insulin resistance

A

An inability of muscle tissue to effectively use insulin, where the action of insulin is “resisted” by insulin-sensitive tissues.

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26
Q

Diabetes

A

A disease of carbohydrate metabolism in which an absolute or relative deficiency of insulin results in an inability to metabolize carbohydrates normally.

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27
Q

Empty calories

A

Calories that provide very little nutritional value; should be limited in the diet.

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28
Q

Solid fats and added sugars (sofas)

A

SoFAS are added to foods or beverages to make them more appealing, but they also can add a lot of calories. The foods and beverages with soFAS provide the most empty calories for Americans.

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29
Q

Deoxyribonucleic acid (DNA)

A

A large, double-stranded, helical molecule that is the carrier of genetic information.

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30
Q

Fructooligosaccharide

A

A category of Oligosaccharides that are mostly indigestible, may help to relieve constipation, improve triglyceride levels, and decrease production of foul smelling digestive by-products.

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31
Q

Triglycerides

A

Three fatty acids joined to a glycerol (carbon and hydrogen structure) backbone; how fat is stored in the body.

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32
Q

Glycogen

A

The chief carbohydrate storage material; formed by the liver and stored in the liver and muscle.

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33
Q

Starch

A

A plant carbohydrate found in grains and vegetables.

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34
Q

Complex carbohydrates

A

A long chain of sugar that takes more time to digest than a simple carbohydrate.

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35
Q

Simple carbohydrates

A

Short chains of sugar that are rapidly digested.

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36
Q

Glycemic index (GI)

A

A ranking of carbohydrates on a scale from 0-100 according to the extent to which they raise blood sugar levels.

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37
Q

Large intestines

A

A component of the digestive system where certain minerals and a large amount of water are reabsorbed into the blood.

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38
Q

Dietary fiber

A

Fiber obtained naturally from plant foods.

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39
Q

Functional fiber

A

Fiber obtained in the diet from isolated fibers added to food products.

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40
Q

High viscosity fibers

A

A type of fiber that forms gel in water; may help prevent heart disease and stroke by binding bike and cholesterol; diabetes by slowing glucose absorption; and constipation by holding moisture in stools and softening them.

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41
Q

Soluble fiber

A

See high viscosity fiber

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42
Q

Gastric emptying

A

The process by which food is emptied from the stomach into the small intestines.

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43
Q

Cardiovascular disease

A

A general term for any disease of the heart, blood vessels or circulation.

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44
Q

Low viscosity fibers

A

The structural part of the plant that does not form a gel in water; it reduces constipation and lowers risk of hemorrhoids and diverticulosis by adding bulk to the feces and reducing transit time in the colon. Also called insoluble fiber.

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45
Q

Adenosine teiphosphate ( ATP)

A

A high-energy phosphate molecule required to provide energy for cellular function. Produced both aerobically and anaerobically and stored in the body.

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46
Q

Carbohydrate loading

A

Up to a week long regimen of manipulating intensity of training and carbohydrate intake to achieve maximum glycogen storage for an endurance event.

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47
Q

Antibodies

A

An immunoglobulin molecule produced by lymphocytes in response to an antigen and characterized by reacting specifically with the antigen.

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48
Q

Peptide bonds

A

The chemical bond formed between neighboring amino acids, constituting the primary linkage of all protein structures.

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49
Q

Essential amino acids

A

Eight to 10 of the 23 different amino acids needed to make proteins. Called essential because the body cannot manufacture them; they must be obtained from the diet.

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50
Q

Non-essential amino acids

A

Amino acids that can be made by the body.

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51
Q

Bioavailability

A

The degree to which a substance can be absorbed and efficiently utilized by the body.

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52
Q

Complete protein

A

A food that contains all of the essential amino acids. Eggs, soy and most meats and dairy products are considered complete proteins.

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53
Q

Incomplete proteins

A

A protein that does not contain all of the essential amino acids.

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54
Q

Nitrogen balance

A

A measure of nitrogen consumed (from dietary intake protein) and nitrogen excreted (from protein breakdown). In a healthy body, the amount of protein taken in is exactly matched by the amount of protein lost in feces, urine and sweat.

The muscle tissues undergo continual breakdown and resynthesis, with a fraction of muscle protein destroyed and an equal fraction rebuilt daily using amino acids from the amino acid pool.

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55
Q

Catabolism

A

Metabolic pathways that break down molecules into smaller units and release energy.

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56
Q

Anabolism

A

A state in which the body produces more protein than it breaks down; occurs in times of growth such as childhood, pregnancy, recovery from illness, and in response to resistance training when overloading the muscles promotes protein synthesis.

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57
Q

Polyunsaturated fats

A

A type of unsaturated fat (liquid at room temperature) that has two or more spots on the fatty acid available for hydrogen (eg. Corn, safflower, and soybean oils)

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58
Q

Saturated fats

A

A fatty acid that contains no double bonds between carbon atoms; typically solid at room temperature and very stable.

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59
Q

Trans fats

A

An unsaturated fatty acid that is converted into a saturated fat to increase the shelf life of some products

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60
Q

Heterogenous

A

Non-similar or non-uniform in nature, such as a group of lipids with differing basic structures.

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61
Q

Low density lipoprotein (LDL)

A

A lipoprotein that transports cholesterol and triglycerides from the liver and small intestine to cells and tissues; high levels may cause artherosclerosis.

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62
Q

Unsaturated fatty acids

A

Fatty acids that contain one or more double bonds between carbon atoms; typically liquid at room temperature and fairly unstable, making them susceptible to oxidative damage and a shortened shelf life.

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63
Q

Monounsaturated fats

A

A type of unsaturated fat (liquid at room temperature) that has one open spot on the fatty acid for the addition of a hydrogen atom (eg. Oleic acid in Olive oil(

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64
Q

High density lipoprotein (HDL)

A

A lipoprotein that carried excess cholesterol from the arteries to the liver.

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65
Q

Essential fatty acids

A

Fatty acids that the body needs but cannot synthesize; includes linolenic (omega-3) and linoleic (omega 6) fatty acids.

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66
Q

Omega 3 fatty acid

A

An essential fatty acid that promotes a healthy immune system and helps protect against heart and other diseases; found in egg yolk and cold water fish like tuna, salmon, mackerel, cod, crab, shrimp and oyster. Also known as linolenic acid.

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67
Q

Omega 6

A

An essential fatty acid found in flaxseed, canola, and soybean oils and green leaves. Also known as linoleic acid.

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68
Q

Dietary reference intake (DRIs)

A

A generic term used to refer to three types of nutrient reference values: recommended daily allowance (RDA), estimated average requirement (EAR), and Tolerable Upper Intake Level ( UL)

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69
Q

Adequate Intake

A

A recommended nutrient intake level that, based on research, appears to be sufficient for food health.

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70
Q

Phospholipids

A

Structurally similar to triglycerides, but the glycerol backbone is modified sonthatbthe molecule is water soluble at one end and water insoluble at the other end; helps maintain cell membrane structure and function.

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71
Q

Estrogen

A

Generic term for estrous producing steroid compounds produced primarily in the ovaries; the female sex hormones.

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72
Q

Testosterone

A

In males, the steroid hormone produced in the testes; involved in growth and development of reproductive tissues, sperm and secondary make sex characteristics.

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73
Q

Hypercholesterolemia

A

An excess of cholesterol in the blood.

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74
Q

Artherosclerosis

A

A specific form of arteriosclerosis characterized by the accumulation of fatty material on the inner walls of the arteries, causing them to harden, thicken and lose elasticity.

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75
Q

Fat-soluble vitamins

A

Vitamins that, when consumed, are stored in the body (particularly the liver and fat tissues); includes vitamins ADE and K

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76
Q

Digestive system

A

The group of organs that break down food and absorb the nutrients used by the body for fuel.

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77
Q

Parasympathetic nervous system

A

A subdivision of the autonomic nervous system that is involved in regulating the routine functions of the body, such as heartbeat, digestion and sleeping. Opposes the physiological effects of the sympathetic nervous system (eg. Stimulates digestive secretions, slows the heart, constricts the pupils, and dilates the blood vessels)

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78
Q

Autonomic nervous system

A

The part of the nervous system that regulates involuntary body functions, including the activity of the cardiac muscle, smooth muscles and glands. It has two divisions: the sympathetic nervous system and the parasympathetic nervous system.

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79
Q

Esophagus

A

The food pipe; the conduit from the mouth to the stomach.

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80
Q

Peristalsis

A

The wavelike muscular contractions of the alimentary canal or other tubular structures by which contents are forced onward.

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81
Q

Small intestine

A

The part of the gastrointestinal system that is the site of the majority of food digestion and absorption.

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82
Q

Duodenum

A

The top portion of the small intestine.

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83
Q

Gallbladder

A

A pear-shaped organ located below the liver that stores the bike secreted by the liver.

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84
Q

Chyme

A

The semiliquid mass of partly digested food expelled by the stomach into the duodenum

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85
Q

Macronutrients are broken down into their basic building blocks of…

A

Monosaccharides, amino acids and fatty acids.

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86
Q

Dietary Reference Intakes (DRI’s)

A

A generic term used to refer to three types of nutrient reference values: Recommended Daily Allowance (RDA), Estimated Average Requirement (EAR), and Tolerable Upper Intake Level (UL).

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87
Q

Overweight

A

A term to describe an excessive amount of weight for a given height, using height to weight ratios.

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88
Q

Hypertension

A

High blood pressure, or the elevation of resting blood pressure above 140/90 mmHg.

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89
Q

Dietary Approaches to Stop Hypertension (DASH) eating plan

A

An eating plan designed to reduce blood pressure; also serves as an overall healthy way of eating that can be adopted by nearly anyone; may also lower risk of coronary heart disease.

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90
Q

Vegetarian

A

A person who does not eat meat, fish, poultry or products containing these foods.

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91
Q

Socio-ecologic model

A

A tool that can be used to help the health coach better understand the health behaviors of their clients and more effectively structure behavior-change programs; examines interrelationships between individuals and the environments in which they live and work, as well as the many levels at which individuals are influenced, both in terms of support for healthy behaviors and barriers to improving health behavior.

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92
Q

Estimated Energy Requirement

A

The dietary reference intake for the daily requirement of energy; measured in calories.

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93
Q

Servings

A

The amount of food used as a reference on the nutrition label of that food; the recommended portion of food to be eaten.

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94
Q

Satiety

A

A feeling of fullness.

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95
Q

Recommended Daily Allowances (RDAs)

A

The levels of intake of essential nutrients that, on the basis of scientific knowledge, are judged by the Food and Nutrition Board to be adequate to meet the known needs of practically all healthy persons.

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96
Q

Estimated Average Requirement (EAR)

A

An adequate intake in 50% of an age- and gender- specific group.

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97
Q

Tolerable Upper Intake Level (UL)

A

The maximum intake of a nutrient that is unlikely to pose risk of adverse health effects to almost all individuals in and age- and gender- specific group.

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98
Q

Adequate Intake (AI)

A

A recommended nutrient intake level that, based on research, appears to be sufficient for good health.

99
Q

antioxidants

A

A substance that prevents or repairs oxidative damage; includes vitamins C and E, some carotenoids, selenium, ubiquinones, and bioflavonoids

100
Q

electrolytes

A

A mineral that exists as a charged ion in the body and that is extremely important for normal cellular function.

101
Q

percent daily values (PDV)

A

A replacement for the percent RDA on the newer food labels. Gives information on whether a food item has significant amount of a particular nutrient based on a 2,000-calorie diet.

102
Q

allergens

A

A substance that can cause an allergic reaction by stimulating type 1 hypersensitivity in atopic individuals.

103
Q

qualified health claims

A

A claim authorized by the US Food and Drug Administration (FDA) that must be supported by credible scientific evidence regarding a relationship between a specific food or food component and a disease or health-related condition.

104
Q

resting metabolic rate (RMR)

A

The number of calories expended per unitize at rest; measured early in the morning after an overnight fast and at least eight hours of sleep; approximated with various formulas.

105
Q

Glycemic Load (GL)

A

A measure of glycemic response to a food that takes into consideration serving size; GL = Glycemic index x grams of carbohydrate.

106
Q

Acceptable Macronutrient Distribution (AMDR)

A

The range of intake for a particular energy source that is associated with reduced risk of chronic disease while providing intakes of essential nutrients.

107
Q

Whey

A

The liquid remaining after milk has been curdled and strained; high in protein and carbohydrates.

108
Q

Casein

A

The main protein found in milk and other dairy products.

109
Q

VO2Max

A

Maximum oxygen consumption. The maximum capacity for the body to take in, transport and use oxygen during exercise; a common indicator of physical fitness.

110
Q

dehydration

A

The process of losing body water; when severe can cause serious, life-threatening consequences.

111
Q

hyponatremia

A

Abnormally low levels of sodium ions circulating in the blood; severe hyponatremia can lead to brain swelling and death.

112
Q

euhydration

A

A state of “normal” body water content.

113
Q

obesity

A

An excessive accumulation of body fat. Usually defined as more than 20% above ideal weight, or over 25% body fat for men and over 32% body fat for women; also can be defined as a BMI of > 30kg/M2 or a waist girth of >/= 40 in or 102 cm in men and >/= 35 in or 89 cm in women.

114
Q

type 2 diabetes

A

Most common form of diabetes; typically develops in adulthood and is characterized by a reduced sensitivity of the insulin target cells to available insulin; usually associated with obesity; formerly known as non-insulin-dependent diabetes mellitus (NIDDM) and adult-onset diabetes.

115
Q

positive energy balance

A

A situation when the storage of energy exceeds the amount expended. This state may be achieved by either consuming too many calories or by not expending enough through physical activity.

116
Q

registered dietician (RD)

A

A food and nutrition expert that has met the following criteria: completed a minimum of a bachelor’s degree at a US accredited university, or other college coursework approved by the Commission on Accreditation for Dietetics Education (CADE); completed a CADE accredited supervised practice program; passed a national examination; and completed continuing education requirements to maintain registration.

117
Q

Coronary heart disease

A

The major form of cardiovascular disease; results when the coronary arteries are narrowed or occluded, most commonly by atherosclerotic deposits of fibrous and fatty tissue; also called coronary artery disease (CAD).

118
Q

angina

A

A common symptom of coronary artery disease characterized by chest pain, tightness or radiating pain resulting from a lack of blood flow to the heart muscle.

119
Q

myocardial infarction

A

An episode in which some of the heart’s blood supply is severely cut off or restricted, causing the heart muscle to suffer and die from lack of oxygen. Commonly known as a heart attack.

120
Q

systolic blood pressure

A

The pressure exerted by the blood on the vessel walls during ventricular contraction.

121
Q

diastolic blood pressure

A

The pressure in the arteries during the relaxation phase (diastole) of the cardiac cycle; indicative of total peripheral resistance.

122
Q

prehypertensive

A

A systolic blood pressure of 120 to 139 mmHg and/or a diastolic pressure of 80 to 89mmHg. Having this condition puts and individual at higher risk for developing hypertension.

123
Q

type 1 diabetes

A

Form of diabetes caused by the destruction of the insulin-producing beta cells in the pancreas, which leads to little or no insulin secretion; generally develops in childhood and requires regular insulin injections; formerly known as insulin dependent diabetes and childhood onset diabetes.

124
Q

insulin

A

A hormone released from the pancreas that allows cells to take up glucose.

125
Q

hormone

A

A chemical substance produced and released by an endocrine gland and transported through the blood to a target organ.

126
Q

osteoporosis

A

A disorder, primarily affecting post-menopausal women, in which bone density decreases and susceptibility to fractures increases.

127
Q

bone mineral density

A

A measure of the amount of minerals (mainly calcium) contained in a certain volume of bone.

128
Q

iron-deficiency anemia

A

Iron is an important component of hemoglobin, the protein complex responsible for delivering oxygen to muscles and the body’s other cells. With iron deficiency, less oxygen is available for cells to use to produce energy. As a result, iron deficiency decreases energy levels and endurance capacity.

129
Q

lacto-ovo vegetarians

A

A vegetarian that does not eat meat, fish or poultry.

130
Q

ovo-vegetarians

A

A vegetarian who eats eggs, but avoids dairy products, meat, fish and poultry.

131
Q

lacto-vegetarians

A

A vegetarian that does not eat eggs, meat, fish, or poultry.

132
Q

vegans

A

A vegetarian that does not consume any animal products, including dairy products such as milk and cheese.

133
Q

anorxia nervosa

A

An eating disorder characterized by refusal to maintain body weight of at least 85% if expected weight; intense fear of gaining weight or becoming fat; body-image disturbances, including disproportionate influence of body weight on self-evaluation; and, in women, the absence of at least three consecutive menstrual periods.

134
Q

bulemia nervosa

A

An eating disorder characterized by recurrent episodes of uncontrolled binge eating; recurrent inappropriate compensatory behavior such as self-induced vomiting, laxative misuse, diuretics, or enemas (purging type), or fasting and/or excessive exercise (non purging type); episodes of binge eating and compensatory behaviors occur at least twice per week for three months; self-evaluation that is heavily influenced by body shape and weight; and episodes that do no occur exclusively with episodes of anorexia.

135
Q

binge eating disorder

A

An eating disorder characterized by frequent binge eating (without purging) and feelings of being out of control when eating.

136
Q

scope of practice

A

The range and limit of responsibilities normally associated with a specific job or profession.

137
Q

portion

A

The amount of food or beverage consumed by an individual in one sitting.

138
Q

fiber

A

Carbohydrate chains in the body cannot break down for use and which pass through the body undigested.

139
Q

hypoglycemia

A

A deficiency of glucose in the blood commonly caused by too much insulin, too little glucose, or too much exercise. Most commonly found in the insulin dependent diabetic and characterized by symptoms such as fatigue, dizziness, confusion, headache, nausea, or anxiety.

140
Q

hyperglycemia

A

An abnormally high content of glucose (sugar) in the blood (above 100 mg/dL).

141
Q

thermogenesis

A

The process by which the body generates heat from energy production.

142
Q

thermic effect of food (TEF)

A

An increase in energy expenditure due to digestive processes (digestion, absorption, metabolism of food). Also called thermic effect of feeding.

143
Q

waist-tohip ratio (WHR)

A

A useful measure for determining health risk due to the site of fat storage. Calculated by dividing the ratio of abdominal girth (waist measurement) by the hip measurement.

144
Q

body mass index (BMI)

A

A relative measure height to body weight used to determine levels of weight, from underweight to extreme obesity.

145
Q

Basil Metabolic Rate (BMR)

A

The energy required to complete the sum total of life-sustaining processes, including ion transport (40% BMR), protein synthesis (20% BMR), and daily functioning such as breathing, circulation, and nutrient processing (40% BMR)

146
Q

indirect calorimetry

A

A method used to predict resting metabolic rate. Since oxygen is used in the metabolic process to create energy, a person’s metabolic rate can be determined by measuring how much oxygen he or she consumes when breathing.

147
Q

Glucose is the body’s preferred energy source. Blood glucose gets delivered to working cells, where it is broken down to ___________ _____ and water, releasing _________ ____________, the body’s usable energy source.

A 
Carbon dioxide
Adenosine triphosphate (ATP)
148
Q

Why do we need dietary protein?

A

The body’s need for dietary proteins comes from the constant breakdown and regeneration of the body’s cells. The immediate supplier of amino acids for cell regeneration comes from the cell’s free amino acid pool, which is made up of dietary amino acids and the recycled amino acids from cell turnover. Because amino acid recycling is inherently inefficient, dietary amino acid intake is necessary to replace losses.

Unlike carbohydrate and fat, the body does not store protein.

149
Q

Water-soluble Vitamins

A 
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyroxidine (B6)
Biotin (B7)
Folate (B9)
Cobalamin (b12)
Vitamin C
Soluble in water (similar absorption and distribution in the body).
Role as cofactors of enzymes involved in metabolism
B6 and 12 are the only ones that can be stored in the body.
150
Q

Thiamin

A

B1

Essential for carbohydrate metabolism

Non metabolic role in nerve function

Deficiency signs: decreased appetite, weight loss, cardiac and neurologic irregularities. Rare in US because of supplementation in rice and cereal.
Deficiency occasionally manifests in alcoholics.

RDA M= 1.2 W= 1.1

Best sources: Fortified cereals and oatmeals, meats, rice and pasta, whole grains, liver

Functions: Helps the body release energy from carbohydrates during metabolism; growth and muscle tone.

151
Q

Riboflavin

A

B2

Assists in carbohydrate, amino acid and lipid metabolism. Also helps with antioxidant protection through it’s role in reduction-oxidation reactions.

Helps body release energy from protein, fat and carbs during metabolism.

Deficiency causes eye problems including sensitivity to light, excessive tearing, burning and itching, loss of vision as well as soreness and burning of the mouth, tongue and lips.

Best sources: Whole Grains, green leafy vegetables, organ meats, milk and eggs.

RDA: M 1.3 W 1.1

152
Q

Niacin

A

Cofactor for more than 200 enzymes involved in carbohydrate, amino acid and fatty metabolism.

Deficiency: Muscular weakness, anorexia, indigestion, and skin abnormalities are early signs of deficiency and can cause the disease pellagra, which is characterized by the 3 d’s. Dermatitis, dementia, and diarrhea.

Best sources: Meat, poultry, fish, enriched cereals, peanuts, potatoes, dairy products, eggs

16mg men 14 mg women

153
Q

Pantothenic Acid

A

B5
Present in all plant and animal tissues. Helps release energy from fats and vegetables.

Best sources: Lean meats, whole grains, legumes, vegetables, fruits

5 mg for men and women

154
Q

Pyridoxine

A

B6

1.3 mg for men and women

Best sources: Fish, poultry, lean meats, bananas, prunes, dried beans, whole grains avocados.

Functions: Helps build body tissue and aids in metabolism of protein.

155
Q

Folate:

A

400 for men and women

Best sources: Green leafy vegetables, organ meats, dried peas, beans and lentils

Functions: Aids in genetic material development; involved in red blood cell production.

Deficiency: relatively common. Folate is easily lost during cooking and food prep. Most people do not eat enough green leafy vegetables.
Causes: Spina bifida in fetus, megoblastic anemia, skin lesions and poor growth.

156
Q

Cobalamin

A

B12

2.4 for men and women

Best sources: Meats, milk products and seafood

Functions: Aids in cell development, functioning of the nervous system and the metabolism of protein and fat.

Long time vegans are at risk for deficiency.
Deficiency: megoblastic anemia and neurologic dysfucntion.

157
Q

Biotin

A

B7

30 for both men and women

Best sources: Cereal/grain products, yeast, legumes, liver

Functions: Involved in metabolism of proteins fats and carbohydrates.

158
Q

Ascorbic Acid

A

Vitamin C

90 mg men and 75 mg women

Best sources: Citrus fruits, berries, and vegetables - especially peppers.

Functions: Essential for structure of bones, cartilage, muscle and blood vessels; helps maintain capillaries and gums and aids in absorption of iron.

Deficiency: impaired wound healing, swelling, bleeding, and weakness in bones, cartilage, teeth and connective tissues.

159
Q

Fat Soluble Vitamins

A

ADEK

Often found in fat containing foods.

Stored in the liver or adipose tissue until needed.

If fat absorption is impaired so is fat soluble vitamin absorption

160
Q

Carotene

A

Vitamin A

900 men 700 women

Best sources: Yellow or orange fruits and vegetables, green leafy vegetables, fortified oatmeal, liver, dairy products

Functions: Formation and maintenance of skin, hair and mucous membranes; helps people see in dim light; bone and tooth growth

Deficiency: Most common cause of blindness. Poor growth and increased susceptibility to infection

161
Q

Vitamin D

A

15 women and men

Best sources: Fortified milk, sunlight, fish, eggs, butter, fortified margarine

Functions: Aids in bone and tooth formation; helps maintain heart action and nervous system function

Deficiency: Weak bones, muscular weakness, and bone tenderness.
Osteoporosis, impaired mineralization - rickets and bowing of the legs.

162
Q

Vitamin E

A

15 mg for both men and women

Best sources: Fortified and multigrain cereals, nuts, wheat germ, vegetable oils, green leafy vegetables

Functions: Protects blood cells, body tissue and essential fatty acids from destruction in the body

Deficiency: Rare. Cases of malabsorption and transport problems.

163
Q

Vitamin K

A

120 men 90 women

Best sources: Green leafy vegetables, fruit, dairy and grain products

Functions: Essential for blood clotting functions

Deficiency: Hemmorhage and potentially fatal anemia

Vitamin does not cross the placenta - newborns at risk for deficiency.

164
Q

Macrominerals

A

Essential for adults in amounts of 100 mg per day or more

165
Q

Calcium

A

Macromineral (Major element)
1000 mg for men and women

Best sources: Milk products

Functions: Strong bones, teeth, muscle tissue; regulates heart beat, muscle action and nerve function; blood clotting.

166
Q

Chromium

A

35 men 25 women

Best sources: Corn oil, clams, whole grain cereals, brewer’s yeast

Functions: Glucose Metabolism (energy); increases effectiveness of insulin.

167
Q

Copper

A

900 for men and women

Best sources: Oysters, nuts, organ meats, legumes

Functions: Formation of red blood cells; bone growth and health; works with vitamin C to form elastin

168
Q

Fouride

A

4 mg men 3 mg women

Best sources: Fluorinated water, teas, marine fish

Functions: Stimulates bone formation; inhibits or even reserves dental caries

169
Q

Iodine

A

Micromineral

150 for men and women

Best sources: seafood and iodized salt

Functions: Component of hormone thyroxine, which controls metabolism

170
Q

Iron

A

Micromineral

8 mg men 18 mg women

Best sources: Meats, especially organ meats, legumes

Functions: Hemoglobin formation; improves blood quality; increases resistance to stress and disease

171
Q

Magnesium

A

Macromineral

420 mg men 320 mg women

Best sources: Nuts, green vegetables, whole grains

Functions: Acid/base balance; important in metabolism of carbohydrates, minerals and sugar (glucose)

172
Q

Manganese

A

2.3 mg men 1.8 mg women

Best sources: Nuts, whole grains, vegetables, fruit

Functions: Enzyme activation; carbohydrate and fat production; sex hormone production; skeletal development

173
Q

Molybdenum

A

45 for men and women

Best sources: Legumes, grain products, nuts

Functions: Functions as a cofactor for a limited number of enzymes in humans

174
Q

Phosphorus

A

Macromineral

700 mg for both men and women

Best sources: Fish, meat, poultry, eggs, grains

Functions: Bone development; important in protein, fat and carbohydrate utilization

175
Q

Potassium

A

Macromineral

4700 mg for men and women

Best sources: Lean meat, vegetables and fruit

Functions: Fluid balance; controls activity of heart muscle, nervous system and kidneys

176
Q

Selenium

A

55 for both men and women

Best sources: Seafood, organ meats, lean meats, grains

Functions:Protects body tissues against oxidative damage from radiation, pollution and normal metabolic processing

177
Q

Zinc

A

11 mg men 8 mg women

Best sources: Lean meats, liver, eggs, seafood, whole grains

Functions: Involved in digestion and metabolism; important in development of reproductive system; aids in healing

178
Q

Anion

A

Negative ion

179
Q

cation

A

positive ion

180
Q

Minerals with high bioavailability…

A 
sodium
potassium
chloride
iodine
fluoride
181
Q

Minerals with low bioavailability…

A

iron
zinc
chromium
manganese

182
Q

Minerals with medium bioavailability…

A

calcium and magnesium among others

183
Q

Minerals that interfere with each other…

A

zinc/iron

zinc excess can decrease copper absorption

calcium excess limits manganese, zinc & iron absorption

When a mineral is not absorbed a deficiency may develop.

184
Q

ribonucleic acid (RNA)

A

A chemical cousin of DNA. RNA is responsible for translating the genetic code of DNA into proteins; found in the nucleus and cytoplasm of cells.

185
Q

Difference between omega 3 and 6

A

3 is found in animal products

6 is found in plants

186
Q

Difference between complex carbs and simple carbs

A

Simple are short chains of sugar - fast to digest. Compled are long chains of sugar and take more time to digest.

187
Q

Difference between high viscosity and low viscosity fiber

A

High viscosity forms gel in water. It is soluble. Holds moisture in stool.
Low viscosity doesn’t form gel and adds bulk to stool.

188
Q

Difference between saturated and unsaturated fatty acid

A

saturated fatty acids do not have double bonds between carbon atoms. It is solid at room temp and is very stable.
Unsaturated fatty acids have 1 or more double bonds between carbon atoms. Typically liquid at room temp and fairly unstable.

189
Q

Difference between complete and incomplete proteins

A

Complete proteins contain all of the essential amino acids. Incomplete protein does not contain all of the essential amino acids.

190
Q

Approximately _______ of glycogen is stored in the liver and a minimum of _________ of glycogen is stored in muscle.

A

90 grams

150 grams

191
Q

Saturated fat is thought to increase levels of __________.

A

LDL/Bad cholesterol

192
Q

Proteins are essential for the manufacture of _____________, which the body uses to fight infection.

A

antibodies

193
Q

What is the condition associated with drinking too much water?

A

hyponatremia

194
Q

The degree to which a mineral can be used by the body is called it’s ___________________.

A

bioavailability

195
Q

The damage-causing process called _______________is the result of a cell’s chronic exposure to oxygen.

A

oxidation

196
Q

The ____________ dictates supplement production, marketing and safety guidelines within the U.S.

A

DSHEA

197
Q

For these individuals thirst is an inappropriate gauge for hydration:

A

Infants
Vigorously exercising athletes
Hospitalized patients
Sick and elderly

198
Q

Newborns are at risk for being deficient in this nutrient, as it does not cross the placenta and is negligible in breast milk.

A

Vitamin K

199
Q

Like calcium, this nutrient plays a role in the mineralization of bones and teeth.

A

Phosphorus

200
Q

Substance in plants that improves health and reduces the risk of disease, but, is not required for normal functioning.

A

Phytochemical

201
Q

A toxicity of this nutrient can be especially hazardous for individuals taking anti-clotting medication, such as Coumadin

A

Vitamin E

202
Q

Small amounts of sunlight exposure induce the body to make this nutrient.

A

Vitamin D

203
Q

A deficiency in this nutrient in this important antioxidant can cause scurvy.

A

Vitamin C

204
Q

A deficiency in this nutrient in childhood and adolescence can lead to decreased peak bone mass and suboptimal bone strength.

A

Calcium

205
Q

Excessive consumption of this electrolyte can contribute to hypertension and osteoporosis.

A

Sodium

206
Q

This nutrient can be stored in the body for future use as the protein complex ferritin

A

Iron

207
Q

Deficiency or toxicity of this nutrient can cause goiter

A

Iodine

208
Q

List 3 vitamins that do not have to be consumed through foods, and give a brief statement about how they are manufactured in the body.

A

Vit K - produced in intestinal flora

Biotin - produced in intestinal flora

Vit D - self produced with sun exposure

209
Q

1994 Dietary Supplement and Health Education Act (DSHEA) 5 basic highlights:

A

Defining a dietary supplement

Defining adulterated

Literature must follow guidelines including that it must not be false or misleading and cannot promote a specific brand.

Labels cannot include claims

Must have an ingredient label

210
Q

4 digestion related hormones:

A

Gastrin

Secretin

Cholecystokinin

Gastric Inhibitory peptide

211
Q

Gastrin

A

Maintains pH of stomach by signaling the cells that produce hydrochloric acid whenever food enters

212
Q

Secretin

A

Signals pancreas to produce and secrete bicarbonate to neutralize the stomach acid

213
Q

Cholecystikinin

A

released when fat is present in small intestine; slows digestion and absorption

214
Q

Gastric inhibitory peptide

A

Slows motility of the intestine to allow foods that require more time for digestion and absorption to be absorbed.

215
Q

Calories per gram of carbohydrate

A

4

216
Q

Calories per gram of fat

A

9

217
Q

Calories per gram of protein

A

4

218
Q

Calories per gram of alcohol

A

7

219
Q

Which macronutrient is the body’s preferred source of immediate energy?

A

Carbohydrate

220
Q

_______________ serves as the transport mechanism for iron, vitamins, minerals, fats and oxygen within the body.

A

Protein

221
Q

Determinants of a specific food’s protein quality

A

Digestibility

Bioavailability

Essential amino acid composition

222
Q

Which type of fat is an excellent source of essential nutrients?

A

Monounsaturated

223
Q

Where does the majority of food digestion and absorption take place?

A

Small intestine

224
Q

In order for ____________ to be digested and become more useful to the body, it must undergo denaturation and then deamination.

A

Protein

225
Q

Which mineral do women have a higher RDA than men?

A

Iron

226
Q

What are the four key principles that are important when committing to make an eating-related behavioral change:

A

Modifying old ways of eating and developing healthier eating habits.

Taking small steps in a consistent direction.

Focusing on environmental or situational control of eating in a program that is designed to reduce the exposure, susceptibility, and response to environmental situations that result in high calorie intake and or low energy expenditure.

Self monitoring and self management

227
Q

4 sections of a lifestyle and health history questionnaire

A

Medical Info

Family History

Habits

Weight History

228
Q

Difference between portion and serving

A

Portion is what you choose to eat and serving is an amount used to estimate and evaluate intake

229
Q

Pros of Food Diary/Record

A

Easy to administer

Economical/low administration costs

Increased awareness of habits and foods consumed

230
Q

Cons of Food Diary/Record

A

Recall Bias

Dependent on the literacy of the client

Respondent Burden

Lack of knowledge on estimating portion sizes, calories and fat content of foods consumed

231
Q

Pros of 24 hour recall

A

Not dependent on the literacy of the respondent

Economic/low admin costs

Precision. and when multiple days are assessed, reliability

232
Q

Cons of 24 hour recall

A

Recall Bias

Difficulty of estimation of portion sizes

Respondent burden

The need to obtain multiple recalls to reliably estimate usual intake

233
Q

Pros of Food-frequency questionnaire

A

Economical/low admin costs

Ability to assess usual and longer-term intake

234
Q

Cons of Food-Frequency Questionnaire

A

Recall bias

lack of detail regarding specific foods

General imprecision

inaccuracy of absolute nutrient values

seasonal variability

fluctuation of nutrient values depending on instrument length and structure

cultural diet variability

235
Q

Two overarching concepts put forth by the 2010 dietary guidelines for americans…

A

Maintain calorie balance to achieve and maintain a healthy weight. Focus on nutrient dense foods and beverages.

236
Q

What are the food groups to encourage based on the 2010 Dietary Guidelines for Americans by MyPlate?

A

Fruits and vegetables, whole grains, lean proteins, nonfat or low fat milk and milk products and oils.

237
Q

What are the foods to reduce according to the 2010 Dietary Guidelines for Americans by MyPlate?

A

Solid fats, added sugars, sodium and alcoholic beverages

238
Q

What does MyPlate look like?

A

1/2 Fruits and vegetables. 1/4 grains. 1/4 proteins. 1 glass of milk or a dairy item.

239
Q

What two diet plans are mentioned as balanced in the Dietary Guidelines?

A

DASH (Dietary approaches to stop hypertension)

USDA Daily Food Plan

240
Q

What 5 types of individuals need to limit sodium intake to 1500 mg per day (typical rec is 2300 mg)

A

African americans

individuals 51 and over

Individuals with hypertension

Individuals with diabetes

Individuals with chronic kidney disease

241
Q

Best tool for a client that is unable to read English?

A

24 hour recall

242
Q

What con is shared by all of the tools used to learn more about a clients eating and lifestyle?

A

Recall bias

243
Q

If a client wants to lose a pound a week, how much do they need to decrease calories per week?

A

500

244
Q

What is the most variable component of 24 hour energy expenditure?

A

Physical activity

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