Basic Nutrition & Digestion Flashcards
Carbohydrate
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
Digestion
The process of breaking down food into small enough units for absorption.
Absorption
The uptake of nutrients across a tissue or membrane by the gastrointestinal tract.
Nutrient
Components of food needed by the body. There are 6 classes of nutrients: water, minerals, vitamins, fats, carbohydrates, and protein.
Macronutrients
A nutrient that is needed in large quantities for normal growth and development.
Micronutrient
A nutrient that is needed in small quantities for normal growth and development.
Fat
An essential nutrient that provides energy, energy storage, insulation, and contour to the body. 1 gram of fat = 9 kcal
Vitamins
An organic micronutrient that is essential for normal physiologic function.
Minerals
Inorganic substances needed in the diet in small amounts to help regulate bodily functions.
Monosaccharides
The simplest form of sugar; it cannot be broken down any further.
Amino acids
Nitrogen-containing compounds that are building blocks of proteins.
Fatty acids
Long hydrocarbon chains with an even number of carbons and varying degrees of saturation with hydrogen.
Cholesterol
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)
Protein
A compound composed of a combination of 20 amino acids that is the major structural component of all body tissue.
Glucose
A simple sugar; the form in which all carbohydrates are used as the body’s principal energy source.
Fructose
Fruit sugar; the sweetest of the monosaccharides; found in varying levels in different types of fruits.
Galactose
A monosaccharide; a component of lactose.
Lactose
A disaccharide; the principle sugar found in milk.
Disaccharide
Double sugar units called sucrose, lactose and maltose.
Oligosaccharide
A chain of about 3 to 10 or fewer simple sugars.
Polysaccharides
A long chain of sugar molecules.
Maltose
Two glucose molecules bound together. Used to make beer.
Sucrose
Table sugar; a disaccharide formed by glucose and fructose linked together.
Enzyme
A protein that speeds up a specific chemical reaction.
Insulin resistance
An inability of muscle tissue to effectively use insulin, where the action of insulin is “resisted” by insulin-sensitive tissues.
Diabetes
A disease of carbohydrate metabolism in which an absolute or relative deficiency of insulin results in an inability to metabolize carbohydrates normally.
Empty calories
Calories that provide very little nutritional value; should be limited in the diet.
Solid fats and added sugars (sofas)
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.
Deoxyribonucleic acid (DNA)
A large, double-stranded, helical molecule that is the carrier of genetic information.
Fructooligosaccharide
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.
Triglycerides
Three fatty acids joined to a glycerol (carbon and hydrogen structure) backbone; how fat is stored in the body.
Glycogen
The chief carbohydrate storage material; formed by the liver and stored in the liver and muscle.
Starch
A plant carbohydrate found in grains and vegetables.
Complex carbohydrates
A long chain of sugar that takes more time to digest than a simple carbohydrate.
Simple carbohydrates
Short chains of sugar that are rapidly digested.
Glycemic index (GI)
A ranking of carbohydrates on a scale from 0-100 according to the extent to which they raise blood sugar levels.
Large intestines
A component of the digestive system where certain minerals and a large amount of water are reabsorbed into the blood.
Dietary fiber
Fiber obtained naturally from plant foods.
Functional fiber
Fiber obtained in the diet from isolated fibers added to food products.
High viscosity fibers
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.
Soluble fiber
See high viscosity fiber
Gastric emptying
The process by which food is emptied from the stomach into the small intestines.
Cardiovascular disease
A general term for any disease of the heart, blood vessels or circulation.
Low viscosity fibers
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.
Adenosine teiphosphate ( ATP)
A high-energy phosphate molecule required to provide energy for cellular function. Produced both aerobically and anaerobically and stored in the body.
Carbohydrate loading
Up to a week long regimen of manipulating intensity of training and carbohydrate intake to achieve maximum glycogen storage for an endurance event.
Antibodies
An immunoglobulin molecule produced by lymphocytes in response to an antigen and characterized by reacting specifically with the antigen.
Peptide bonds
The chemical bond formed between neighboring amino acids, constituting the primary linkage of all protein structures.
Essential amino acids
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.
Non-essential amino acids
Amino acids that can be made by the body.
Bioavailability
The degree to which a substance can be absorbed and efficiently utilized by the body.
Complete protein
A food that contains all of the essential amino acids. Eggs, soy and most meats and dairy products are considered complete proteins.
Incomplete proteins
A protein that does not contain all of the essential amino acids.
Nitrogen balance
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.
Catabolism
Metabolic pathways that break down molecules into smaller units and release energy.
Anabolism
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.
Polyunsaturated fats
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)
Saturated fats
A fatty acid that contains no double bonds between carbon atoms; typically solid at room temperature and very stable.
Trans fats
An unsaturated fatty acid that is converted into a saturated fat to increase the shelf life of some products
Heterogenous
Non-similar or non-uniform in nature, such as a group of lipids with differing basic structures.
Low density lipoprotein (LDL)
A lipoprotein that transports cholesterol and triglycerides from the liver and small intestine to cells and tissues; high levels may cause artherosclerosis.
Unsaturated fatty acids
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.
Monounsaturated fats
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(
High density lipoprotein (HDL)
A lipoprotein that carried excess cholesterol from the arteries to the liver.
Essential fatty acids
Fatty acids that the body needs but cannot synthesize; includes linolenic (omega-3) and linoleic (omega 6) fatty acids.
Omega 3 fatty acid
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.
Omega 6
An essential fatty acid found in flaxseed, canola, and soybean oils and green leaves. Also known as linoleic acid.
Dietary reference intake (DRIs)
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)
Adequate Intake
A recommended nutrient intake level that, based on research, appears to be sufficient for food health.
Phospholipids
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.
Estrogen
Generic term for estrous producing steroid compounds produced primarily in the ovaries; the female sex hormones.
Testosterone
In males, the steroid hormone produced in the testes; involved in growth and development of reproductive tissues, sperm and secondary make sex characteristics.
Hypercholesterolemia
An excess of cholesterol in the blood.
Artherosclerosis
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.
Fat-soluble vitamins
Vitamins that, when consumed, are stored in the body (particularly the liver and fat tissues); includes vitamins ADE and K
Digestive system
The group of organs that break down food and absorb the nutrients used by the body for fuel.
Parasympathetic nervous system
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)
Autonomic nervous system
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.
Esophagus
The food pipe; the conduit from the mouth to the stomach.
Peristalsis
The wavelike muscular contractions of the alimentary canal or other tubular structures by which contents are forced onward.
Small intestine
The part of the gastrointestinal system that is the site of the majority of food digestion and absorption.
Duodenum
The top portion of the small intestine.
Gallbladder
A pear-shaped organ located below the liver that stores the bike secreted by the liver.
Chyme
The semiliquid mass of partly digested food expelled by the stomach into the duodenum
Macronutrients are broken down into their basic building blocks of…
Monosaccharides, amino acids and fatty acids.
Dietary Reference Intakes (DRI’s)
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).
Overweight
A term to describe an excessive amount of weight for a given height, using height to weight ratios.
Hypertension
High blood pressure, or the elevation of resting blood pressure above 140/90 mmHg.
Dietary Approaches to Stop Hypertension (DASH) eating plan
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.
Vegetarian
A person who does not eat meat, fish, poultry or products containing these foods.
Socio-ecologic model
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.
Estimated Energy Requirement
The dietary reference intake for the daily requirement of energy; measured in calories.
Servings
The amount of food used as a reference on the nutrition label of that food; the recommended portion of food to be eaten.
Satiety
A feeling of fullness.
Recommended Daily Allowances (RDAs)
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.
Estimated Average Requirement (EAR)
An adequate intake in 50% of an age- and gender- specific group.
Tolerable Upper Intake Level (UL)
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.
Adequate Intake (AI)
A recommended nutrient intake level that, based on research, appears to be sufficient for good health.
antioxidants
A substance that prevents or repairs oxidative damage; includes vitamins C and E, some carotenoids, selenium, ubiquinones, and bioflavonoids
electrolytes
A mineral that exists as a charged ion in the body and that is extremely important for normal cellular function.
percent daily values (PDV)
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.
allergens
A substance that can cause an allergic reaction by stimulating type 1 hypersensitivity in atopic individuals.
qualified health claims
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.
resting metabolic rate (RMR)
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.
Glycemic Load (GL)
A measure of glycemic response to a food that takes into consideration serving size; GL = Glycemic index x grams of carbohydrate.
Acceptable Macronutrient Distribution (AMDR)
The range of intake for a particular energy source that is associated with reduced risk of chronic disease while providing intakes of essential nutrients.
Whey
The liquid remaining after milk has been curdled and strained; high in protein and carbohydrates.
Casein
The main protein found in milk and other dairy products.
VO2Max
Maximum oxygen consumption. The maximum capacity for the body to take in, transport and use oxygen during exercise; a common indicator of physical fitness.
dehydration
The process of losing body water; when severe can cause serious, life-threatening consequences.
hyponatremia
Abnormally low levels of sodium ions circulating in the blood; severe hyponatremia can lead to brain swelling and death.
euhydration
A state of “normal” body water content.
obesity
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.
type 2 diabetes
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.
positive energy balance
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.
registered dietician (RD)
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.
Coronary heart disease
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).
angina
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.
myocardial infarction
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.
systolic blood pressure
The pressure exerted by the blood on the vessel walls during ventricular contraction.
diastolic blood pressure
The pressure in the arteries during the relaxation phase (diastole) of the cardiac cycle; indicative of total peripheral resistance.
prehypertensive
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.
type 1 diabetes
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.
insulin
A hormone released from the pancreas that allows cells to take up glucose.
hormone
A chemical substance produced and released by an endocrine gland and transported through the blood to a target organ.
osteoporosis
A disorder, primarily affecting post-menopausal women, in which bone density decreases and susceptibility to fractures increases.
bone mineral density
A measure of the amount of minerals (mainly calcium) contained in a certain volume of bone.
iron-deficiency anemia
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.
lacto-ovo vegetarians
A vegetarian that does not eat meat, fish or poultry.
ovo-vegetarians
A vegetarian who eats eggs, but avoids dairy products, meat, fish and poultry.
lacto-vegetarians
A vegetarian that does not eat eggs, meat, fish, or poultry.
vegans
A vegetarian that does not consume any animal products, including dairy products such as milk and cheese.
anorxia nervosa
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.
bulemia nervosa
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.
binge eating disorder
An eating disorder characterized by frequent binge eating (without purging) and feelings of being out of control when eating.
scope of practice
The range and limit of responsibilities normally associated with a specific job or profession.
portion
The amount of food or beverage consumed by an individual in one sitting.
fiber
Carbohydrate chains in the body cannot break down for use and which pass through the body undigested.
hypoglycemia
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.
hyperglycemia
An abnormally high content of glucose (sugar) in the blood (above 100 mg/dL).
thermogenesis
The process by which the body generates heat from energy production.
thermic effect of food (TEF)
An increase in energy expenditure due to digestive processes (digestion, absorption, metabolism of food). Also called thermic effect of feeding.
waist-tohip ratio (WHR)
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.
body mass index (BMI)
A relative measure height to body weight used to determine levels of weight, from underweight to extreme obesity.
Basil Metabolic Rate (BMR)
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)
indirect calorimetry
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.
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.
Carbon dioxide Adenosine triphosphate (ATP)
Why do we need dietary protein?
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.
Water-soluble Vitamins
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.
Thiamin
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.
Riboflavin
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
Niacin
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
Pantothenic Acid
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
Pyridoxine
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.
Folate:
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.
Cobalamin
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.
Biotin
B7
30 for both men and women
Best sources: Cereal/grain products, yeast, legumes, liver
Functions: Involved in metabolism of proteins fats and carbohydrates.
Ascorbic Acid
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.
Fat Soluble Vitamins
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
Carotene
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
Vitamin D
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.
Vitamin E
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.
Vitamin K
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.
Macrominerals
Essential for adults in amounts of 100 mg per day or more
Calcium
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.
Chromium
35 men 25 women
Best sources: Corn oil, clams, whole grain cereals, brewer’s yeast
Functions: Glucose Metabolism (energy); increases effectiveness of insulin.
Copper
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
Fouride
4 mg men 3 mg women
Best sources: Fluorinated water, teas, marine fish
Functions: Stimulates bone formation; inhibits or even reserves dental caries
Iodine
Micromineral
150 for men and women
Best sources: seafood and iodized salt
Functions: Component of hormone thyroxine, which controls metabolism
Iron
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
Magnesium
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)
Manganese
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
Molybdenum
45 for men and women
Best sources: Legumes, grain products, nuts
Functions: Functions as a cofactor for a limited number of enzymes in humans
Phosphorus
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
Potassium
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
Selenium
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
Zinc
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
Anion
Negative ion
cation
positive ion
Minerals with high bioavailability…
sodium potassium chloride iodine fluoride
Minerals with low bioavailability…
iron
zinc
chromium
manganese
Minerals with medium bioavailability…
calcium and magnesium among others
Minerals that interfere with each other…
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.
ribonucleic acid (RNA)
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.
Difference between omega 3 and 6
3 is found in animal products
6 is found in plants
Difference between complex carbs and simple carbs
Simple are short chains of sugar - fast to digest. Compled are long chains of sugar and take more time to digest.
Difference between high viscosity and low viscosity fiber
High viscosity forms gel in water. It is soluble. Holds moisture in stool.
Low viscosity doesn’t form gel and adds bulk to stool.
Difference between saturated and unsaturated fatty acid
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.
Difference between complete and incomplete proteins
Complete proteins contain all of the essential amino acids. Incomplete protein does not contain all of the essential amino acids.
Approximately _______ of glycogen is stored in the liver and a minimum of _________ of glycogen is stored in muscle.
90 grams
150 grams
Saturated fat is thought to increase levels of __________.
LDL/Bad cholesterol
Proteins are essential for the manufacture of _____________, which the body uses to fight infection.
antibodies
What is the condition associated with drinking too much water?
hyponatremia
The degree to which a mineral can be used by the body is called it’s ___________________.
bioavailability
The damage-causing process called _______________is the result of a cell’s chronic exposure to oxygen.
oxidation
The ____________ dictates supplement production, marketing and safety guidelines within the U.S.
DSHEA
For these individuals thirst is an inappropriate gauge for hydration:
Infants
Vigorously exercising athletes
Hospitalized patients
Sick and elderly
Newborns are at risk for being deficient in this nutrient, as it does not cross the placenta and is negligible in breast milk.
Vitamin K
Like calcium, this nutrient plays a role in the mineralization of bones and teeth.
Phosphorus
Substance in plants that improves health and reduces the risk of disease, but, is not required for normal functioning.
Phytochemical
A toxicity of this nutrient can be especially hazardous for individuals taking anti-clotting medication, such as Coumadin
Vitamin E
Small amounts of sunlight exposure induce the body to make this nutrient.
Vitamin D
A deficiency in this nutrient in this important antioxidant can cause scurvy.
Vitamin C
A deficiency in this nutrient in childhood and adolescence can lead to decreased peak bone mass and suboptimal bone strength.
Calcium
Excessive consumption of this electrolyte can contribute to hypertension and osteoporosis.
Sodium
This nutrient can be stored in the body for future use as the protein complex ferritin
Iron
Deficiency or toxicity of this nutrient can cause goiter
Iodine
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.
Vit K - produced in intestinal flora
Biotin - produced in intestinal flora
Vit D - self produced with sun exposure
1994 Dietary Supplement and Health Education Act (DSHEA) 5 basic highlights:
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
4 digestion related hormones:
Gastrin
Secretin
Cholecystokinin
Gastric Inhibitory peptide
Gastrin
Maintains pH of stomach by signaling the cells that produce hydrochloric acid whenever food enters
Secretin
Signals pancreas to produce and secrete bicarbonate to neutralize the stomach acid
Cholecystikinin
released when fat is present in small intestine; slows digestion and absorption
Gastric inhibitory peptide
Slows motility of the intestine to allow foods that require more time for digestion and absorption to be absorbed.
Calories per gram of carbohydrate
4
Calories per gram of fat
9
Calories per gram of protein
4
Calories per gram of alcohol
7
Which macronutrient is the body’s preferred source of immediate energy?
Carbohydrate
_______________ serves as the transport mechanism for iron, vitamins, minerals, fats and oxygen within the body.
Protein
Determinants of a specific food’s protein quality
Digestibility
Bioavailability
Essential amino acid composition
Which type of fat is an excellent source of essential nutrients?
Monounsaturated
Where does the majority of food digestion and absorption take place?
Small intestine
In order for ____________ to be digested and become more useful to the body, it must undergo denaturation and then deamination.
Protein
Which mineral do women have a higher RDA than men?
Iron
What are the four key principles that are important when committing to make an eating-related behavioral change:
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
4 sections of a lifestyle and health history questionnaire
Medical Info
Family History
Habits
Weight History
Difference between portion and serving
Portion is what you choose to eat and serving is an amount used to estimate and evaluate intake
Pros of Food Diary/Record
Easy to administer
Economical/low administration costs
Increased awareness of habits and foods consumed
Cons of Food Diary/Record
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
Pros of 24 hour recall
Not dependent on the literacy of the respondent
Economic/low admin costs
Precision. and when multiple days are assessed, reliability
Cons of 24 hour recall
Recall Bias
Difficulty of estimation of portion sizes
Respondent burden
The need to obtain multiple recalls to reliably estimate usual intake
Pros of Food-frequency questionnaire
Economical/low admin costs
Ability to assess usual and longer-term intake
Cons of Food-Frequency Questionnaire
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
Two overarching concepts put forth by the 2010 dietary guidelines for americans…
Maintain calorie balance to achieve and maintain a healthy weight. Focus on nutrient dense foods and beverages.
What are the food groups to encourage based on the 2010 Dietary Guidelines for Americans by MyPlate?
Fruits and vegetables, whole grains, lean proteins, nonfat or low fat milk and milk products and oils.
What are the foods to reduce according to the 2010 Dietary Guidelines for Americans by MyPlate?
Solid fats, added sugars, sodium and alcoholic beverages
What does MyPlate look like?
1/2 Fruits and vegetables. 1/4 grains. 1/4 proteins. 1 glass of milk or a dairy item.
What two diet plans are mentioned as balanced in the Dietary Guidelines?
DASH (Dietary approaches to stop hypertension)
USDA Daily Food Plan
What 5 types of individuals need to limit sodium intake to 1500 mg per day (typical rec is 2300 mg)
African americans
individuals 51 and over
Individuals with hypertension
Individuals with diabetes
Individuals with chronic kidney disease
Best tool for a client that is unable to read English?
24 hour recall
What con is shared by all of the tools used to learn more about a clients eating and lifestyle?
Recall bias
If a client wants to lose a pound a week, how much do they need to decrease calories per week?
500
What is the most variable component of 24 hour energy expenditure?
Physical activity
