basics of nutrition Flashcards

1
Q

how do you know if a nutrient is essential

A
  1. if when removed, there is a deficiency and decline in health
  2. if when put back into diet, the deficiency and decline in health are corrected
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2
Q

when does nutritional deficiencies occur

A

nutritional deficiencies occur when a person’s nutrient intake consistently falls below the recommended requirement.

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3
Q

if you are deficient in Iron, Folate, and/or Vitamin B12, what do you most likely have

A

anaemia

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4
Q

what is anaemia

A
  • not enough red blood cells to transport oxygen around the body
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5
Q

if you are deficient in thiamine (vitamin B1)

A

beriberi

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6
Q

what is beriberi

A
  • defective energy production

- abnormalities in the nervous system

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7
Q

if you are deficient in vitamin c

A

scurvy

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8
Q

what is scurvy

A
  • defective collagen production

- causes haemorrhaging & bleeding of the gums

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9
Q

if you are deficient in vitamin D

A

rickets

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10
Q

what is rickets

A
  • vitamin D is obtained from the diet and made by the body via UV radiation
  • defective bone growth
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11
Q

what is the Dietary Reference Intake used for

A

it is used for making daily values on the nutrition facts labels

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12
Q

what is DRI

A

dietary reference intake is an umbrella term that refers to a set of reference values for nutrients

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13
Q

what two factors are looked at when establishing nutrient requirements established (two things)

A
  1. estimated average requirements (needs of 50% of the population are met)
  2. recommended dietary allowance (needs of 97% of population are met)
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14
Q

what is the tolerable upper limit

A

the highest level of continuous daily nutrient intake that causes no risk of adverse effects

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15
Q

what is an adequate intake

A

intake that avoids any deficiencies

  • based on less scientific data
  • expected to meet or exceed the needs of most individuals
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16
Q

when is an AI (adequate intake) proposed)

A

when sufficient scientific evidence is not available to establish an EAR and RDA

17
Q

how is an AI determined

A

an AI is determines based on intake in healthy people who are assumed to have an adequate nutritional status

18
Q

what were the outcomes of the Minnesota Starvation Experiment

A

weight loss, irritability dizziness, tiredness, hair loss, lowered sex drive, depression

19
Q

what are the four characteristics of a nutritious diet

A

adequate, moderate, balanced, varied

20
Q

what is meant by an adequate diet

A

provides enough calories, essential nutrients, and fibre to be healthy

21
Q

what is meant by a moderate diet

A

you don’t consume excessive calories or more of one food than recommended

22
Q

what is meant by a balanced diet

A

easy nutrient- dense foods

23
Q

what is meant by a varied diet

A

eating a wide selection of foods to get the necessary nutrients

24
Q

what are the three macronutrients

A

carbs, fats, proteins

25
Q

what are the two micronutrients

A

vitamins, minerals

26
Q

what are the functions of water within a human system

A
  • solvent in biochemical reactions
  • catabolism (hydrolysis)
  • maintains vascular volume
  • nutrient transport
  • temperature regulation
27
Q

when is water toxic

A

when water intake is greater than the kidneys ability to process it

28
Q

what is the rate at which kidneys can filter water

A

0.9L/hour

29
Q

what is hyponatremia

A

a water/sodium imbalance

  • can occur from excessive fluid intake, under-replacement of sodium
  • can be avoided with urination
  • causes central nervous system edema and muscle weakness