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Nutrition > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

DRIs are composed of the following reference values

A
  • Recd dietary allowance
  • Estd avrg requirements
  • Adequate intake
  • Tolrbl upper intake level
  • Acceptbl maconutrnt distrbtn range
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2
Q

recommended dietary allowance

A

amount of a particular nutrient that most healthy people in a similar life-stage and sex will need to decrease the risk of chronic disease

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3
Q

estimated average requirement

A

amt of a nutrient required to meet basic requirement for half the people in a certain population
-only used for reference + policy

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4
Q

adequate intake

A

amt of nutrients that most ppl in a group or popltn consume

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5
Q

tolerable upper intake level

A

upper limit on the amount of a particular nutrient a person should consume

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6
Q

acceptable macronutrient distribution ranges

A

recommended percentage of intake for energy-yielding nutrients
(carb, fat, protein)

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7
Q

DRI for carbs

A
  • 130g to fuel the brain
  • 305g for males 20+
  • 228 for adults, kids, females
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8
Q

acceptable macronutrient distribution range for CARBS

A

45-65% of calories

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9
Q

monosaccharides

A

glucose, fructose, galactose

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10
Q

disaccharides

A

sucrose, lactose, maltose

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11
Q

polysaccharides

A

complete carbs

-starch, fiber glycogen

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12
Q

the ___ converts fructose + galactose into ____

A
  • liver

- glucose

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13
Q

the body digests ___ of starch within ____

A
  • starch

- 1-4 hours

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14
Q

glycogen

A

stored carb in liver + muscles

-released to maintain glucose levels

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15
Q

carb cal per gram

A

4 cal/g

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16
Q

fiber is categorized as…

A

carbohydrate

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17
Q

adequate intake of fiber

A

female: 25 g
male: 38 g

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18
Q

fiber cal per gram

A

1.5-2.5 cal/g

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19
Q

2 types of protein

A

complete + incomplete

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20
Q

complete proteins

A

fr animal source or soy

-has all 9 amino acids

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21
Q

incomplete proteins

A
  • usually plant source

- becomes complete w complementary proteins

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22
Q

recommended daily allowance of protein

A

0.8/kg

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23
Q

acceptable macronutrient range for protein

A

10-35%

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24
Q

protein cal per gram

A

4

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25
Q

lipids source types

A
  • dark meat
  • poultry meat
  • dairy foods
  • added oils
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26
Q

3 categories of fat

A

1 triglycerides
2 phospholipids
3 sterols

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27
Q

triglycerides totals _% of fat in food

A

95%

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28
Q

saturated fatty acids

A
  • solid at room temp

- mostly found in animals

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29
Q

unsaturated fatty acids

A
  • incl MONO/POLYunsaturated fatty acids

- helps reduce health risk

30
Q

essential fatty acids

A

made fr broken down fats

  • omega 3 + 6
  • supports blood clotting, BP, inflammatory responses, + other meta processes
31
Q

phospholipids

A
  • important to cell membrane structure

- transport of fat soluble substance across the membrane

32
Q

sterols

A

found in tissues of animals

33
Q

are sterols an essential nutrient?

A

NO.

-liver is able to produce enough to meet needs

34
Q

acceptable macronutrient range for fats

A

20-35% of total calories

**10% or less should be from SATURATED fat

35
Q

fat absorption occurs in…

A

the small intestines

  • where bile is released for emulsification
  • pancreatic enzymes breaks down fat
36
Q

vLDL carries ___ to cells
LDL carries ___ to tissue cells
HDL removes _____ from cells and transports to the ____ for disposal

A
  • triglycerides
  • cholesterol
  • excess cholesterol; liver
37
Q

lipids cal for gram

A

9cal/g

38
Q

vitamins

A

organic substances required for many enzymatic rxns

  • catalyst for metab/chem functn
  • NO CALS
39
Q

how many essential vitamins? how are they classified?

A
  • 13

- water soluble or fat soluble

40
Q

vitamin c [absorbic acid]

A

aids in tissue building + metab rxn

  • healing
  • collagen formtn
  • iron absoptn
  • immune systm functn
41
Q

___ + ___ increases the need for vit C

A

stress + illness

42
Q

cigarette smokers vit C daily requirement

A

35mg

43
Q

vit c deficiency

A

SCURVY

44
Q

Scurvy

A

hemorrhagic disease w diffuse tissue bleeding, painful limbs/joints, weak bones, swollen gums/loose teeth

45
Q

B complex vitamins

A

various functions depending on type

-most affect energy, metab, neurologic gunctn

46
Q

B complex vitamins source

A
  • green leafy vegetables

- unprocessed or enriched grains

47
Q

Types of vitamin B (8)

A 
B1 - thiamin
B2 - riboflavin
B3 - niacin
B6 - pyridoxine
B12 - cobalamin
pantothenic acid
biotin
folate
48
Q

B1 - thiamin

function

A
  • coenzyme in energy metab
  • promotes appetite
  • assist w muscle action thru nerve functng
49
Q

B1 - thiamin

deficiency

A

BERIBERI

  • ataxia
  • confusn
  • anorexia
  • tachycardia
  • headache
  • wt loss
  • fatigue
50
Q

B1 - thiamin

food sources

A

almost all plant + animal

-meats, grains, legumes

51
Q

B2 - riboflavin

A

coenzyme to release energy from cells

52
Q

B2 - riboflavin

deficiency

A

CHEILOSIS

53
Q

Cheilosis

A
  • scales
  • cracks on lips
  • glossitis
  • dermatitis of ears, nose, and mouth
54
Q

B2 - riboflavin

food sources

A

milk, meats, dark leafy greens

55
Q

B3 - niacin

A
  • aids in metab of fats, glucose, alcohol

- synth of steroid hormones, cholesterol, + fatty acids

56
Q

B3 - niacin

deficiency

A

PELLAGRA

57
Q

pellagra

A
  • sun senstv skin lesions
  • GI issues like impaired food digestn/excretn, nutritent absorptn
  • neurologic findings like anxiety, insomnia, confusn, paranoia
58
Q

B3 - niacin

food sources

A
  • meats
  • legumes
  • milk
  • whole grain
  • enriched bread + cereals
59
Q

B6 - pyridoxine

A

needed for cellular functn + synth of hemoglobin, neurotransmitters, + niacin

60
Q

B6 - pyridoxine

deficiency/toxicity

A

D: macrocytic anemia + CNS disturbances
T: sensory neuropathy

61
Q

B6 - pyridoxine

food source

A

meats, grains, legumes

62
Q

pantothenic acid

A

aids in metab of carb, lipids, + proteins as part of COENZYME A

63
Q

pantothenic acid

food sources

A

meats, whole grain cereals, dried peas, + beans

64
Q

biotin

A

serves as coenzyme used in fatty acid synth, amino acid metab, formatn of glucose

65
Q

biotin

food sources

A

eggs, milk, dark green veggies

66
Q

folate

A

required for hemoglobin + amino acid synth, new cell synth, prevention of neural tube defects in uretro

67
Q

folate

deficiency

A

megaloblastic anemia, CNS disturbance, fetal neural tube defects

68
Q

folate food source

A

liver, dark leafy greens, OJ, legumes

69
Q

B12 - cobalamin

A

required for folate activatn + RBC maturatn

70
Q

B12 - cobalamin

deficiency

A

pernicious anemia

-common in vegans or low in intrinsic factor

71
Q

B12 - cobalamin

food sources

A

meat, shellfish, eggs, dairy products

Nutrition (18 decks)

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