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Structure and Function of Body Systems > Basic Nutrition Factors in Health > Flashcards

Basic Nutrition Factors in Health Flashcards

1
Q

Reference values regarding optimal nutrient intake and the reduction of chronic disease

A

Dietary Reference Intake (DRI)

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2
Q

The average daily nutrient requirement adequate for meeting the needs for most healthy people

A

Recommended Dietary Allowance (RDA)

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3
Q

The average daily nutrient intake recommended when an RDA cannot be established

A

Adequate Intake (AI)

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4
Q

The maximum average daily nutrient level not associated with any adverse health effects

A

Tolerance Upper Intake Level (UL)

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5
Q

The average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population

A

Estimated Average Requirement (EAR)

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6
Q

What nutrients are of primary concern due to population-wide low intake levels?

A

Fiber, potassium, calcium, Vitamin D, magnesium, and Vitamin E

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7
Q

What is the RDA for protein for adults?

A

0.8 g per kg of bodyweight

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8
Q

What is the recommended protein intake for aerobic Endurance athletes?

A

1.0 - 1.6 g per kg of bodyweight

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9
Q

What is the recommended protein intake for strength athletes?

A

1.4 - 1.7 g per kg of bodyweight

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10
Q

What is the recommended protein intake for athletes on a calorie-restricted diet?

A

1.8 - 2.7 g per kg of bodyweight

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11
Q

What ratio of carbs: protein is recommended to be consumed immediately post-workout to optimize muscle synthesis and replenish muscle glycogen?

A

3:1 or 4:1

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12
Q

3 Types of Monosaccharides

A

Glucose, fructose, and galactose

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13
Q

3 Types of Disaccharides (two-sugars)

A

Sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose, typically found in alcohol and when glycogen is broken down)

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14
Q

3 Types of Polysaccharides

A

Starch, fiber, and glycogen

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15
Q

Ranks carbohydrates according to how quickly they are digested, absorbed, and therefore raise BG within 2 hrs post-meal

X = Area under the curve for BG response / Area under the curve for BG response of reference food x 100

A

Glycemic Index

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16
Q

Takes into account the amount of carbs in a given portion of food

X = GI of a food x grams of carbs per serving of food/ 100

A

Glycemic Load

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17
Q

Recommended carb intake for aerobic endurance athletes

A

8 - 10 g per kg of bodyweight per day

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18
Q

Recommended carb intake for strength and sprint athletes

A

5-6 g per kg of bodyweight per day

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19
Q

How much carbohydrate should be consumed within 30 mins post-workout?

A

1.5 g per kg of bodyweight

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20
Q

Type of fatty acids that have no double bonds and all carbon atoms are fully saturated with hydrogen ions

A

Saturated fatty acids

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21
Q

Type of fatty acids that contain one double bond

A

Monounsaturated fatty acids

22
Q

Type of fatty acids that contain 2 or more double bonds

A

Polyunsaturated fatty acids

23
Q

What are the 2 essential polyunsaturated fatty acids that must be consumed through food?

A

Omega -6 and omega-3

24
Q

Type of Omega-3 fatty acids found almost exclusively in seafood and linked to improvements in blood triglycerides, blood pressure, etc

A

EPA and DHA

25
Q

True or False: the omega-3 fatty acid, alpha - linolenic acid (ALA) can be converted into EPA and DHA but the process is highly inefficient and only a small percentage ends up getting converted

A

True

26
Q

It is recommended to limit saturated fat intake to ___% of total calories per day

A

10%

27
Q

Vitamin necessary for vision, healthy skin, teeth, body tissues, and skin; precursor is beta-carotene

Found in meat, milk, and cheese

A

Vitamin A

28
Q

Vitamin that aids in calcium absorption, helps maintain blood levels of calcium and phosphorous, building bone mass, preventing bone loss

Found in fish, milk, fortified cereal, egg yolks

A

Vitamin D

29
Q

An antioxidant; needed for immune functioning and metabolism

Found in oils (wheat germ and vegetable); fortified cereal, nuts & seeds

A

Vitamin E

30
Q

Vitamin needed for blood clotting; supports tissue and bone health

Found in dark leafy green vegetables

A

Vitamin K

31
Q

Serves an antioxidant; promotes healthy cell development, wound healing, and resistance to infections; necessary to convert folic acid to the active form and makes iron available for hemoglobin synthesis

Found in peppers, citrus fruits, broccoli, tomatoes

A

Vitamin C

32
Q

Coenzyme for carb metabolism; needed for normal functioning of the nervous system and muscles

Found in breakfast cereals; peas, pork, oranges, lima beans, pecans

A

Thiamin (B1)

33
Q

Coenzyme in red blood cell formation; nervous system function, and metabolism of carb, protein, and fat. Needed for vision; may protect against cataracts

Found in liver, wheat germ, brewers yeast, almonds, cheese, cereals, milk, eggs, meat

A

Riboflavin (B2)

34
Q

Coenzyme for carb, protein, and fat metabolism; proper nervous system function; high intakes can help lower cholesterol

Found in soy protein, whey protein, beef, peanuts, sunflower seeds, cereals

A

Niacin

35
Q

Coenzyme for protein metabolism and nervous and immune system function; involved in the synthesis of red blood cells

Found in liver, bananas, cereals, soy beans, meat, nuts, beans, eggs, avocados

A

Vitamin B6

36
Q

Needed for normal growth and development and red blood cells formation; reduces risk of neural tube defects

Found in brewers yeast, cereals, beans, peanuts, greens, eggs, oranges

A

Folate

37
Q

Vital for blood formation and healthy nervous system

Found in liver, oysters, lamb, eggs, beef, fish, and fortified breakfast cereals

A

Vitamin B 12

38
Q

Which water soluble vitamin is the only one that is stored in the body (the liver) for years instead of excreted?

A

Vitamin B 12

39
Q

Mineral essential for developing and maintaining healthy bones and teeth; assists with blood clotting, muscle contraction, and nerve transmission

Found in cheese, milk, sardines, cottage, cheese, yogurt

A

Calcium

40
Q

Works with calcium to develop and maintain strong bones and teeth; essential for energy metabolism, DNA structure, and cell membranes

Found in fish, cheese, meat, seeds, and almonds

A

Phosphorous

41
Q

Activates nearly 100 enzymes and helps nerves and muscles function. A component of bones and teeth

Found in bran, cereals, seeds, soybeans, nuts, spinach

A

Magnesium,

42
Q

Part of the thyroid hormones; helps regulate growth, development and energy metabolism

Found in salt, fish, and seafood

A

Iodine

43
Q

Necessary for red blood cell formation and function; component of myoglobin

Found in meat, clams, oysters, fortified cereals, nuts, beans, and brewers yeast

A

Iron

44
Q

Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing

Found in oysters, meat, and beans

A

Zinc

45
Q

What is the most prevalent nutrient deficiency in the world?

A

Iron deficiency

46
Q

True or False: The elderly, children, and untrained athletes have a greater risk of dehydration

A

True

47
Q

Athletes should aim to prevent water weight losses exceeding ___% during exercise.

A

2%

48
Q

Fluid intake guidelines prior to exercise

A

USG reading of < 1.020. Athletes should pre-hydrate several hours prior to exercise to allow for fluids absorption and urine output

49
Q

Fluid intake guidelines during exercise (children)

A

Young children should drink 5 oz every 20 mins; older children should drink 9 oz every 20 mins

50
Q

Fluid intake guidelines during exercise (adults)

A

During exercise in hot weather; recommended to consume a drink with 20-30 mEq of sodium, 2-5 mEq potassium, and a carbohydrate concentration of 5-10%

51
Q

True or False: Ingestion of a sports drink containing multiple types of carbohydrates (vs. a singular type) will lead to greater gastric emptying, carbohydrate absorption, oxidation, and possibly better performance

A

True

52
Q

Fluid intake guidelines after exercise

A

Athletes should consume adequate food, fluids, and sodium to restore hydration. If dehydration is significant or the athlete has < 12 hours before the next exercise session, the athlete should consume 1.5 L of fluid (with electrolytes) for each kg of body-weight lost.

Structure and Function of Body Systems (26 decks)

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