Ch.9 Nutrition Flashcards
1
Q
Nutrition
A
A process of obtaining nutrients through food and/or food products to support energy requirements and cellular processes, including growth, repair and maintenance of tissues, reproduction, digestive processes, and respiration.
2
Q
Registered Dietitian/
Registered
Dietitian
Nutritionist (RD/RDN)
A
Nationally recognized and credentialed in nutrition by the Commission on Dietetic Registration. Scope of practice ranges from clinical nutrition to community, food service, and nutrition education. Some RDs are board certified in Sports Dietetics (CSSD) for advanced credentialing and specialization in sports nutrition. Although nationally recognized, some states may still require RDs to obtain state licensure prior to practicing independently or in a clinical or medical setting.
3
Q
Certified Nutritionist
A
It is important to determine which organization is providing the certification in nutrition and if the organization is accredited. The accredited organizations are officially recognized and authorized to provide a qualification, because they have been reviewed by other governing bodies and found to meet or exceed the minimum standards for education.
4
Q
CISSN
A
Certified in Sports Nutrition by the International Society of Sports Nutrition.
5
Q
CNS
A
Certified Nutrition Specialist by the Board for Certification of Nutrition Specialists
6
Q
CDN or LDN
A
State Certified Dietitian/Nutritionist or Licensed Dietitian/Nutritionist. This is a license to practice nutrition in the certifying/licensing state. This licensure may be legally required in some states, for both RDs and non-RDs, prior to providing any nutrition counseling.
7
Q
CDN
A
Certified Dietitian Nutritionist: state certified dietitian/nutritionist
8
Q
Scope of practice
A
The actions that a professional is permitted to undertake in keeping with the terms of their license or certification.
9
Q
Nutrition claim
A
Claim that a food has a specific nutritional property or provides a specific benefit.
10
Q
Macronutrients
A
Food substances required in large amounts to supply energy; include protein, carbohydrate, and fat.
11
Q
Macronutrients
A
Food substances required in large amounts to supply energy; include protein, carbohydrate, and fat
12
Q
Micronutrients
A
Vitamins, minerals, and phytonutrients. These are nonenergy yielding nutrients that have important regulatory functions in metabolic pathways.
13
Q
Vitamins
A
Group of organic compounds required in small quantities in the diet to support growth and metabolic processes.
14
Q
Minerals
A
Inorganic, natural substances, some of which are essential in human nutrition. There are two kinds of minerals: major minerals (aka, macrominerals) and trace minerals.
15
Q
TRUE of FALSE? The scope of practice for a fitness professional dictates that they can prescribe specific meal plans to clients.
A
False
16
Q
What is the official term for a statementthat maintains that a food has a specific nutritional property or provides a specific benefit?
A
Nutrition claim
17
Q
There are how many amino acids and how are they broken down?
A
9 essential amino acids not made in body
11 nonessential amino acids made in body
18
Q
Protein
A
Amino acids linked by peptide bonds; the building blocks of body tissues.
19
Q
Amino acids
A
Organic building blocks of proteins containing both a carboxyl and an amino group.
20
Q
Peptide bond
A
A chemical bond that connects two amino acids.
21
Q
Essential amino acid (EAA)
A
Amino acid that must be obtained through the diet as the body does not make it; there are nine essential amino acids.
22
Q
Substrates
A
Intermediate forms of nutrients used in metabolic reactions to create adenosine triphosphate.
23
Q
Protein turnover
A
A process in which the body breaks down existing proteins and recycles the component amino acids for incorporation into new proteins or other nitrogen-containing compounds.
24
Q
Essential Amino Acids
A
Leucine^
Isoleucine^
Valine^
Methionine
Phenylalanine
Threonine
Tryptophan
Lysine
Histidine*
25
Nonessential Amino Acids
Alanine
Arginine*
Aspartic acid
Asparagine
Cysteine
Glutamic acid
Glutamine*
Glycine
Proline
Serine
26
Conditionally Essential Amino Acids
Histidine
Arginine
Glutamine
27
Complete protein
A protein source that provides all essential amino acids.
28
Incomplete protein
A protein that lacks one or more of the amino acids required to build cells.
29
Examples of Complete Proteins
Animal sources
Meat
Poultry
Seafood
Eggs
Dairy
Nonanimal sources
Soy
Hemp
30
Examples of Incomplete Proteins
Legumes
Beans
Nuts
Peas
Lentils
Seeds
30
Examples of Incomplete Proteins- legumes
Beans
Nuts
Peas
Lentils
Seeds
31
Examples of Incomplete Proteins- grains
Millet
Amaranth
Quinoa
Rice
Couscous
Oatmeal
Buckwheat
Oatmeal
32
Examples of Incomplete Proteins- Vegetable proteins
Spinach
Bok choy
Asparagus
Broccoli
Collard greens
Brussel sprouts
Avocado
33
Omnivorous diet
A diet that consists of both animals and plants.
34
Mutual supplementation
Combination of two incomplete protein sources that together provide all of the essential amino acids.
35
Protein quality
Refers to the amino acid profile and the digestibility of a protein source.
36
Low biological value (LBV) proteins
Foods missing one or more of the essential amino acids
37
High biological value (HBV) proteins
Foods containing all the essential amino acids.
38
Protein efficiency ratio (PER)
A measure of assessing proteins, based on the amount of weight gained by a test subject divided by the amount of intake of a protein food.
39
Biological value (BV)
A reference amount used to describe the extent to which the amino acids in a protein source are absorbed.
40
Protein digestibility– corrected amino acid score (PDCAAS)
A measure for evaluating a protein source based on the composition of amino acids and its digestibility
41
Net protein utilization (NPU)
The ratio of amino acid mass turned into proteins compared to the total amino acid mass consumed in the diet.
42
Enterocyte
Intestinal cells that absorb nutrients.
43
Gluconeogenesis
The formation of glucose from noncarbohydrate sources (proteins and fats).
44
Recommended dietary allowance (RDA)
The recommended amount of a nutrient that meets the needs of most healthy individuals within specific age and gender groups.
45
Negative energy balance
When calorie intake is lower than the number of calories expended
46
Acceptable macronutrient distribution range (AMDR)
Ranges of intake for nutrients that are estimated to meet the needs of 97–98% of the population and that are associated with a reduced risk of chronic disease. AMDRs are established by the National Academy of Medicine.
47
Recommended Protein Intake Ranges (per day)-Sedentary adults
0.8 g/kg of body weight
USDA Dietary Guidelines
48
Recommended Protein Intake Ranges (per day)-Strength/resistance trained athletes
1.6–1.7 g/kg of body weight
Academy of Nutrition and Dietetics
49
Recommended Protein Intake Ranges (per day)-Endurance athletes
1.2–1.4 g/kg of body weight
Academy of Nutrition and Dietetics
50
Recommended Protein Intake Ranges (per day)-Most exercising individuals (to build and maintain muscle mass)
1.4–2.0 g/kg of body weight
International Society of Sports Nutrition
51
Aerobic
Processes relating to, involving, or requiring oxygen
52
Anaerobic
Processes relating to the absence of oxygen.
53
Thermic effect of food (TEF)
The energy required to digest, absorb, and process nutrients that are consumed.
54
Amino acids
Organic building blocks of proteins containing both a carboxyl and an amino group
55
Essential amino acids
An amino acid that must be obtained through the diet, as the body is not able to make it
56
Minerals
Inorganic, natural substances, some of which are essential in human nutrition
57
Vitamins
Organic compounds required in small quantities to support growth and metabolic processes
58
the energy-yielding unit with the appropriate amount of energy per gram- protein
4 calories
59
MATCH the energy-yielding unit with the appropriate amount of energy per gram- lipid
9 calories
60
the energy-yielding unit with the appropriate amount of energy per gram- carbon hydrates
4 calories
61
the energy-yielding unit with the appropriate amount of energy per gram- alcohol
7 calories
62
What term is used to describe a protein source that provides all essential amino acids?
Complete protein
63
Carbohydrates are generally categorized into one of the following groups. What are they?
Simple sugars
Complex carbohydrates
Glycogen
Fiber
64
Monosaccharides consists of what?
glucose,
fructose, and
galactose
65
Monosaccharides glucose is found in what?
Fruit,
| simple syrup
66
Monosaccharides fructose is found in what?
Fruit,
| part of table sugar (sucrose)
67
Monosaccharides galactose is found in what food?
milk/dairy
68
Carbohydrates
Compounds composed of carbon, hydrogen, and oxygen molecules that include simple sugars, complex carbohydrates, glycogen, and fiber.
69
Simple sugars
Include the monosaccharides and disaccharides; easily absorbed into the bloodstream.
70
Monosaccharides
Simplest form of carbohydrate; single sugar molecules (e.g., glucose).
71
Disaccharides
Two monosaccharides joined together to form a simple sugar. The three disaccharides of nutritional importance include lactose, sucrose, and maltose.
72
What is Disaccharides sucrose structure and what is it found in?
Glucose/fructose
Table sugar
73
What is Disaccharides maltose structure and what is it found in?
Glucose/Glucose
Initial product of starch digestion
74
Fiber is subdivided into two categories. What are they?
soluble
| insoluble.
75
Polysaccharides
A type of carbohydrate composed of long chains of glucose units; starch and glycogen are examples of polysaccharides.
76
Starch
Storage form of carbohydrate in plants.
77
Glycogen
Glucose that is deposited and stored in bodily tissues, such as the liver and muscle cells; the storage form of carbohydrate
78
Fiber
An indigestible carbohydrate present in plant foods, such as fruit, vegetables, and legumes.
79
Soluble fiber definition
A type of dietary fiber that dissolves in water to form a gel; associated with heart health benefits and glucose control
80
Soluble fiber examples
Oats
Barley
Legumes
Most fruits (especially pears, berries)
Most vegetables
Psyllium seeds
81
Insoluble fiber definition
type of dietary fiber that does not dissolve in water; associated with promoting bowel regularity
82
Insoluble fiber examples
Whole bran cereals, whole grains
Lentils, legumes
Nuts
Potatoes
Most fruit and vegetables (especially the outer skin)
83
Adipose tissue
An alternative term for fat, used primarily to store energy.
84
Glycemic Index- Low GI foods (55 or less) examples
Most non-starchy vegetables and whole grains, beans, cow’s milk
85
Glycemic Index- Medium GI foods (56–69) examples
Macaroni and cheese, raisins, hamburger bun, pineapple, banana
86
Glycemic Index- High GI foods (70 or above)
Glucose, hard candy, instant rice, sports drinks
87
Glycemic index (GI)
Number (0–100) assigned to a food source that represents the rise in blood sugar after consuming the food.
88
Glycemic load (GL)
Similar to glycemic index but takes into account the amount of food (carbohydrate) eaten.
89
Recommended Carbohydrate per Day- Light exercise
3–5 g/kg of body weight
90
Recommended Carbohydrate per Day- Moderately intense exercise: 1–2 hours per day, 5–6 days per week
5–7 g/kg of body weight
91
Recommended Carbohydrate per Day- Moderately high-intensity endurance exercise: 1–3 hours per day; 5–6 days per week
6–10 g/kg of body weight
92
Muscle protein synthesis
Process by which new muscle proteins are formed and a muscle grows or repairs at the molecular level.
93
What are the two categories of fiber?
Soluble and insoluble
94
What term describes the measure of how quickly a carbohydrate will raise an individual’s glucose levels when consumed on its own, irrespective of the amount eaten?
Glycemic index
95
How many types of lipids(fats) are there and what are they
3
Triglycerides
Phospholipids
Sterols
96
Lipids
Group of fats/fatty acids and their derivatives, including triglycerides, phospholipids, and sterols.
97
Triglycerides
The chemical or substrate form in which most fat exists in food as well as in the body.
Solid fats (animal and plant sources) and oils
98
Phospholipids
Type of lipid (fat) comprised of glycerol, two fatty acid chains, and a phosphate group.
```
Egg yolks
Lean meats, fish, poultry
Soybeans
Grains
Seeds
Cell membranes (a thin layer that surrounds living cells)
```
99
Sterols
A group of lipids with a ringlike structure. Cholesterol is a type of sterol.
Dietary cholesterol in animal fats (meat, poultry, fish, shellfish, egg yolks)
Cholesterol produced by the liver
Plant sterols (cholesterol in plants)
Cell membranes
100
Unsaturated fats
Fatty acids with one or more points of unsaturation (double bond) in their chemical structure.
101
Monounsaturated fats- Role/Health Benefit
Heart healthy
Notably high in the Mediterranean diet
102
Polyunsaturated fats: omega-3
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
Alpha-linolenic acid (ALA)
Role/Health Benefit
Heart healthy
Lower triglycerides
Associated with improvements in high-density lipoprotein (HDL) cholesterol levels
Reduced inflammation
Associated with improved cognitive function
Associated with a reduced risk of dementia
103
Polyunsaturated fats: omega-6- Role/Health Benefit
Essential for normal growth and development
104
Trans fats Role/Health Benefit
Artificial/added trans fats increase LDL cholesterol and lower HDL cholesterol. They are also associated with increased inflammation and heart disease (Harvard Medical School, 2015)
Naturally occurring trans fats are less harmful than artificial trans fat
105
Saturated fat
A type of triglyceride; chemical structure has no double bonds (points of unsaturation); usually solid at room temperature. Examples: butter, lard, whole milk, beef, processed meats, and tropical oils.
106
Pancreatic enzymes
Digestive enzymes produced by the body to help digest fats, starches, and proteins
107
Lingual lipase
An enzyme in saliva that begins the process of lipid digestion in the mouth
108
Lipase
Enzyme that digests lipids
109
Chylomicrons
Molecules of fat that contain triglycerides, phospholipids, cholesterol, fat-soluble vitamins, and protein. They are formed by intestinal cells after the digestion of lipid-containing foods.
110
Lipoprotein
A group of soluble proteins that combine with and transport fat or other lipids in the blood plasma.
111
Lipoprotein
A group of soluble proteins that combine with and transport fat or other lipids in the blood plasma.
112
Lipoprotein lipase (LPL)
An enzyme that breaks down triglycerides into fatty acids.
113
Metabolites
The formation of a substance required for metabolism.
114
What is the optimal ratio of omega-6 to omega-3 fatty acids in the diet?
About 4:1
115
What enzyme is responsible for most of the breakdown of ingested lipids into fatty acids?
Lipoprotein lipase
116
Metabolism
All of the chemical reactions that occur in the body to maintain itself.
117
Vitamins may be classified into two groups. What are they?
fat soluble and water soluble
118
The fat-soluble vitamins are?
vitamins A, D, E, and K.
119
The water-soluble vitamins includes?
vitamin C and the large group of B vitamins.
120
Major minerals
Minerals present in the body in larger amounts.
121
Trace minerals
Minerals present in small amounts in the body. They include iron, zinc, copper, selenium, iodine, manganese, chromium, fluoride, and molybdenum.
122
Heat exhaustion
A condition that occurs when the body becomes overheated. It can occur from dehydration in a hot climate, and symptoms include heavy sweating, rapid pulse, low blood pressure, nausea, dizziness, and muscle cramps.
123
Heatstroke
A condition that can develop if heat exhaustion is not treated quickly. Heatstroke symptoms include headache, fever, confusion and disorientation, and flushed skin. Heatstroke is a medical emergency and can be fatal if not quickly treated.
124
Sports drink
Drink with a combination of carbohydrate and/or electrolytes used for rehydration and carbohydrate replenishment during physical activity; may be isotonic, hypotonic, or hypertonic.
125
Electrolytes
Minerals that have an electrical charge to help transmit nerve impulses throughout the body, such as sodium, potassium, and chloride.
126
Hypotonic
A solution with a lower solute load/concentration than body fluids.
127
Isotonic
A solution with a similar solute load/concentration as body fluids.
128
Hypertonic
A solution with a higher solute load/concentration than body fluids.
129
Major Minerals examples
```
Calcium
Phosphorus
Magnesium
Sodium
Potassium
Chloride
Sulfur
```
130
Trace Minerals example
```
Iron
Zinc
Copper
Selenium
Iodine
Manganese
Chromium
Fluoride
Molybdenum
```
131
recommended amount of fluid intake for most men
15.5 cups (3.7 L) for men
132
The recommended amount of fluid intake for most women
11.5 cups per day (2.7 L)
133
Basal metabolic rate (BMR)
The amount of energy required to maintain the body at rest.
134
Endocrine (hormonal) disorders
When the body produces too little or too much of an endocrine hormone.
135
First law of thermodynamics
Energy cannot be created or destroyed but merely converted from one form to another.
136
Added sugars
Sugars that are not naturally found in food but have been added to a food product.
137
Satiating
Satisfying; feeling of fullness
138
Total daily energy expenditure (TDEE)
The total amount of energy expended in one day.
139
Peptide YY
Called peptide tyrosine and is a peptide that is released in the colon during feeding
140
Ghrelin
The hunger hormone that stimulates appetite.
141
Hypothyroidism
Low activity of the thyroid gland that can disrupt heart rate, body temperature, and metabolism.
142
Cushing's syndrome
A hormone disorder that causes abnormally high levels of cortisol in the body.
143
Polycystic ovarian syndrome (PCOS)
A hormone disorder that occurs in women of childbearing age that causes irregular periods, excess levels of the male hormone androgen, small cysts on the outer edges of the ovaries, and obesity.
144
Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
145
Exercise activity thermogenesis (EAT)
The calories expended through structured exercise or training.
146
Adaptive thermogenesis
Metabolic adaptations and changes in energy expenditure as a result of changes in energy intake.
147
Which law of thermodynamics states that energy in a system cannot be created or destroyed but can only be converted from one form to another?
The first law of thermodynamics
148
What term is used to describe metabolic adaptations and changes in energy expenditure as a result of changes in energy intake?
Adaptive thermogenesis
149
Ingredients list
A list of all included ingredients in a food product, in descending order of amount by weight, on a food label.
150
Nutrition facts panel
Label on food products that provides information on the nutrient content of the food. Lists servings per container, serving size, and the amount of specific nutrients.
151
Serving size
A reference amount based on the quantity of the product consumers are thought to typically consume at one sitting.
152
fiber per day for women aged 19–50 years
25–28 g of fiber per day
153
fiber per day for men aged 19–50 years
30–34 g of fiber per day
154
Percent reference intake (% RI
Used on food labels in the United Kingdom and the European Union. It is a reference value that indicates what percentage of the recommend amount of a nutrient is met by the specified amount (100 g or 100 mL) of the food product.
155
For most consumers, which of the following are the two most informative features of a food label?
The nutrition facts label and the ingredients list
156
What reference value is used on labels in the United Kingdom and the European Union, but not in the United States?
Percent reference intake (% RI)
157
Hypertrophy
Enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle
