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ATI Nutrition > Chapter 1-3 > Flashcards

Chapter 1-3 Flashcards

1
Q

what are essential nutrients?

A

nutrients that the body can’t make on its own and when absent can cause deficiency diseases

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2
Q

what is the dietary reference intake based on

A
  1. recommended dietary allowances
  2. estimated average requirement
  3. adequate intake
  4. tolerable upper intake level
  5. acceptable macronutrient distribution range
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3
Q

define recommended dietary allowances

A

the amount of a nutrient that a person you age and sex needs to decrease the risk of a chronic illness

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3
Q

define estimated average requirement

A

the amount of a nutrient 1/2 the population needs to meet the basic requirements

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3
Q

define adequate intake

A

amount of a nutrient most people in a population consume, this is helpful for when there is not enough data to establish RDA for the nutrient

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3
Q

what elements are carbohydrates composed of

A

carbon, hydrogen, and oxygen

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3
Q

define tolerable upper intake level

A

maximum amount of a nutrient someone should consume when UL is exceeded there are adverse effects

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3
Q

define acceptable macronutrient distribution

A

recommended percentage of intake for energy-yielding units (carbs, lipids, proteins)

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3
Q

what is the main function of carbs

A

to provide energy to the body

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4
Q

305 g/day is the

A

median intake of carbs for males 20+

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4
Q

130 g/day is the

A

average minimum amount of carbs to fuel the brain in adults and children

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4
Q

288 g/day is the

A

median intake of carbs for adults, children, and females in the same age range

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5
Q

what is the acceptable macronutrient distribution range for carbs

A

45% to 65% of of calories

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5
Q

carbs give energy for

A

cellular work, regulating protein and fat metabolism, the brain and the nervous system need carbs for maximum efficiency

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6
Q

what is the protein-sparing effect

A

when there is an adequate amount of protein that spares protein from being used for essential functions

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7
Q

what are the types of carbohydrates

A

monosaccharides
disaccharides
polysaccharides

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8
Q

what are monosaccharides and give examples of them

A

simple sugars
glucose (corn syrup)
fructose (fruit)
galactose (found in milk)

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9
Q

what are disaccharides and give examples of them

A

simple sugars
sucrose (table sugar)
lactose (milk sugar)
maltose (malt sugar)

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10
Q

what are polysaccharides and give examples of them

A

complex sugars
starches (grains, root vegetables)
fibers (whole grains, fruits, vegetables)
glycogen

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11
Q

what is the function of monosaccharides

A

give basic energy to cells

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12
Q

what is the function of disaccharides

A

give energy, aids calcium and phosphorus absorption (lactose)

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13
Q

what is the function of polysaccharides

A

energy storage (starches) digestive aid (fiber)

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14
Q

the body digests _____% of starch within __ to __ hours primarily in the _____

A

the body digests __95__% of starch within 1 to 4 hours primarily in the small intestine

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15
Q

how does starch get digested in the small intestine

A

it uses pancreatic amylase to convert the polysaccharide to a disaccharide

16
Q

where is glycogen stored

A

in the liver and muscles

17
Q

glycogen is a vital source of backup energy and is available in an unlimited or limited supply

A

limited supply

18
Q

how are glucose levels maintained in between meals

A

glucose gets released through the breakdown of liver glycogen

19
Q

what does elevated glucose levels cause

A

the release of insulin from the pancreas

20
Q

how does glucose get released into the blood

A

the liver converts fructose and galactose into glucose which is then released into the bloodstream which will then elevate the blood glucose levels

21
Q

what happens after insulin is released from the pancreas

A

glucose gets moved out of the bloodstream and into cells in order to meet energy needs

22
Q

how many cal/g does digestible carbohydrates provide

A

4 cal/g

23
Q

what is fiber important for

A

bowel elimination

24
Q

what lowers cholesterol and lessen the incidence of intestinal cancers

A

fiber

25
Q

what is the AI of fiber for males and females

A

38 g/day males
25 g/day females

26
Q

name and define the two types of protein

A

complete protein- from animal sources and soy, contains sufficient amounts of all nine amino acids

incomplete protein- generally from plant sources, can contain an insufficient amount or number of amino acids which limits ability for protein synthesis

27
Q

what are complementary proteins

A

incomplete proteins that, when combined, provide a complete protein.

28
Q

is it necessary to eat complete and complementary proteins at the same time

A

no

29
Q

what are the three main factors that influence the body’s requirement for protein

A

tissue growth needs
quality of dietary protein
added needs due to illness

30
Q

what is the RDA of protein

A

0.8 g/kg for healthy adults

31
Q

what percent of the total calories should protein be

A

10% to 35%

32
Q

underconsumption of protein can lead to

A

protein energy malnutrition (PEM)

33
Q

name two diseases caused by protein-energy malnutrition

A

Kwashiorko and Marasum

34
Q

name four sources of lipids

A

dark meat
poultry skin
dairy foods
added oils

35
Q

name 4 functions of lipids

A

hormone production
structural material for cell walls
covering nerve fibers
aid absorption of fat-soluble vitamins

36
Q

name the three types of fats

A

triglycerides
phospholipids
sterols

37
Q

what type of fat totals 95% of fat in food

A

triglycerides

38
Q

what type of fat is solid at room temperature and is typically found in animals

A

saturated fatty acids

39
Q

what type of fat is usually in plant sources and typically reduces health risks

A

unsaturate fatty acids

40
Q

how are essential fatty acids made

A

by breaking down fats supplied in the diet

41
Q

name two types of essential fatty acids and their function

A

omega 3 and omega 6
support blood clotting, blood pressure, inflammatory responses, and other metabolic processes

42
Q

why are phospholipids so important

A

they are a part of the cell membrane structure and transport fat-soluble substances across the cell membrane

43
Q

where are sterols found

A

in animal tissues

44
Q

are sterols essential

A

no, because the liver can produce enough on its own

45
Q

what happens when cholesterol is consumed in excess

A

builds up in the tissues causing congestion and increasing the risk of cardiovascular disease

46
Q

what is the percentage of total calories for lipids

A

20% to 30%

10% or less should come from saturated fat sources

47
Q

what is a low intake of dietary cholesterol associated with

A

decreased cardiovascular disease and obesity

48
Q

why do children under the age of two need a high intake of fat

A

to form brain tissue

49
Q
A

ATI Nutrition (1 decks)

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