Chapter 1: Sources of Nutriton Flashcards
Carbohydrates calories?
45-65% of calories
Carbohydrates
- provide energy and regulate protein and fat metabolism
- important for cardiac and CNS
glycogen
stored carb energy in LIVER and MUSCLES
-release in between meals to help regulate blood sugar levels
carb per cal
4 calories/ gram of energy
Fiber needed for women
24 grams
Fiber needed for men
38 grams a day
Protein percentage
10-35% of calories
protein
- Function: tissue building, metabolism, immune function, maintain neutral nitrogen balance
- WOUND HEALING
complete protein:
contain sufficient amounts of all nine essential amino acids (in animal sources and soy)
incomplete proteins
contain an insufficient amount or quantity of amino acids → limits ability for protein synthesis (in plant sources)
complementary proteins
food sources that are incomplete proteins eaten alone, but together equivalent to a complete protein
fiber per cal
4 calories/gram of energy (same as carb)
Protein energy malnutrition
- Kwashiorkor
- marasmus
lipids percentage
20-35% of calories
Lipids
Function: provide stored energy for the body, provide padding and insulation, hormone product production, and absorption of fat soluble vitamins
What is the percentage of lipids from saturated fats
10%
cholesterol limit
200-300 mg/day
lipids per cal
9 calories/ gram of energy
water soluble
Vitamin C and B-complex
-Thiamin (B1), Riboflavin (b2) , Niacin (b3), Pyridoxine (B6), Pantothenic acid, biotin, folate, Cobalamin (b12)
fat soluble
Vitamins A,D,E,K
fat soluble characteristics
-carry risk for toxicity bc stored in body for long time
conditions that impair fat soluble vitamin
- cystic fibrosis
- celiac disease
- Crohn’s disease
Vitamin C
- important for tissue building, metabolism, IRON ABSORPTION
- Food sources: citrus fruits and juices, tomatoes, green leafy veggies, strawberries, peppers
deficiency in Vitamin C
Scurvy
-signs: bleeding, joint pain, and swollen gum
when do you increase vitamin C?
- in times of stress and illness
- ESPECIALLY SMOKERS by 35mg/day –> bc of oxidative stress and metabolic turnover
B-complex vitamins
- crucial to metabolism, energy, and NERVE FUNCTIONING
- Food sources: meat, milk, enriched grains, whole grains, legumes (beans) and green leafy vegetables
Beriberi
- Deficiency in Thiamin (B1)
- Common with alcohol use disorder
Cheilosis
- Deficiency in Riboflavin (B2)
- cracks/scales on lips/corner of lips; smooth/swollen tongue (glossitis) , dermatitis of ears, nose, mouth
megaloblastic anemia
- Deficiency in folate
- Neural tube defects in utero
pernicious anemia
- Deficiency Cobalamin (B12)
- Seen mostly in vegans and those lacking intrinsic factor (needed for absorption of B12)
Vitamin A
- VISION HEALTH, skeletal and soft tissue development and strength
- Food sources: orange and yellow fruits and veggies such as carrots, apricots and cantaloupe, fatty fish, eggs yolks, liver, dairy products
- lutein
deficiency of vitamin A
- vision changes
- xerophththalmia (dryness and hardening of conjuctiva and cornea)
Vitamin D
- important in ABSORPTION OF CALCIUM
- plays key role in bone mineralization
- Sources: SUNLIGHT, fortified milk, fatty fish, eggs
deficiency of Vitamin D
bone demineralizatoin/loss, rickets
Vitamin E
- serves as ANTIOXIDANT, protect cells from damage
- sources: FAT CONTAINING FOODS (vegetable oils, nuts), dark green veggies, WHOLE grain
Vitamin E deficiency
- rare
- can cause muscle pain, weakness, and poor balance
Vitamin K
- assists in BLOOD CLOTTING and bone maintenance
- ANTIDOTES (fix up) for excess anticoagulations (too much blood thinning) such as WARFARINS
- Sources: dark green veggies, carrot, eggs
Sodium (electrolytes)
normal level
136-145
sodium
- maintain fluid balance, nerve and muscle function
- sources: salt and process foods
hypernatremia
hypervolemia, hypertension (fluid retention)
hyponatremia
confusion (common in elderly), muscle cramping, fatigue, nausea, vomiting, headache
potassium normal level
3.5-5.0
potassium (electrolytes)
maintain INTRA-cellular fluid balance, important for nerve function, regulate muscle and heart CONTRACTION
Foods: banana, tomatoes, potatoes, oranges, dried fruits, avocados and dark green veggies
hyperkalemia
risk for DYSRHYTHMIAS, muscle weakness, numbness and tingling, NV, confusion
hypokalemia
also risk for DYSRHYTHMIAS, muscle cramps, constipation
chloride normal range
98-106
chloride (electrolytes)
- help with digestion, MAINTAIN ICF and ECF balance
- sources: table salt
excess chloride
Nausea and vomiting
low level of chloride
muscle cramps, GI upsets
calcium normal level
9-10.5
calcium (electrolytes)
- important for bone and teeth formation, nerve and muscle function, for clotting and BP
- sources: DAIRY PRODUCT, darn green veggies, fortified foods
hypercalcemia
constipation, decreased-deep tendon reflexes, kidney stones and lethargy
hypocalcemia ***
positive CHVOSTEK’S and TROUSSEAU’s sign, muscle spasms and tingling in the lips and fingers
magnesium normal levels
1.3-2.1
magnesium
- assists with nerve and muscle function, bone formation, biochemical reactions in the body
- sources: nuts, dark green veggies, whole grains, meat and milk
excess magnesium
NV, hypotension, muscle weakness, lethargy, respiratory and cardiac arrest (everything going down)
deficient magnesium
dysrhythmias, tremors, seizures, confusion, increased deep-tendon reflex (everything amps UP)
phosphorus normal level
3-4.5
phosphorus (electrolytes)
- bone and teeth formation along with calcium
- INVERSE relationship with calcium
- energy transfer of RNA/DNA
- High CA= low phosphorus (vice versa)
- Sources: dairy (including cheese), dark green vegetables, meat, fish, eggs, and legumes
excess phosphorus
- decreased serum calcium level
- High levels of phosphorus= signs of Hypocalcemia (positive chvostek’s and Trousseau’s signs, muscle spasms and tingling in the lips and fingers)
