Chapter Six: Nutrition Flashcards
What percentage of your daily caloric intake should fats provide?
20-35%
What are the three functions fats play in a diet?
- They are essential nutrition that are important for the absorption of vitamins D, E, A, and K, which are fat-soluble vitamins
- They are necessary to provide the body’s energy
- They assisting in maintaining the core body temperature
What is the difference in benefit between saturated and unsaturated fats?
Saturated fats can have adverse effects on the body and heart health and un-saturated fats can have benefits to health
What are examples of saturated fats?
- Fatty cuts of meat
- Butter
- Whole Milk
- Cheese
- Cream
What are examples of unsaturated fats?
- Sunflower, corn, soybean and flaxseed oils
- Avocados
- Nuts
- Seeds
What percentage of your daily caloric intake should proteins provide?
10-35%
What is the purpose of proteins within a healthy diet?
- Protein is an essential nutrient for growth, development, and repair of skin, muscles, and other body tissues.
- Necessary for the production of enzymes and hormones
- Break down into amino acids which are essential for building muscle and tissue
What percentage of your daily caloric intake should carbohydrates provide?
45-65%
What is the purpose of carbohydrates within a healthy diet?
- aids in digestion
- provision and production of energy
What is the differences in risk between water and fat soluble vitamins?
Water soluble vitamins taken in excess are excreted but pose no threat to the body’s health. Fat soluble vitamins taken in excess can lead to toxicity (hypervitaminosis)
What is the name, solubility, dietary source and function of the following vitamin:
B12
Cobalamin
Water-Soluble
Meat, fish, seafood, eggs, milk, dairy products
Function: cell development, nerve function
What is the name, dietary source and function of the following vitamin:
B1
Thiamine
Water-Soluble
Pork, whole grains, breads and cereal, legumes, seeds, nuts
Energy and nerve function
What is the name, dietary source and function of the following vitamin:
B2
Riboflavin
Water-Soluble
Milk and dairy products, green leafy vegetables, whole grains
Metabolism, vision, skin health
What is the name, dietary source and function of the following vitamin:
B3
Niacin
Water-soluble
Meat, poultry, fish, breads, cereal, peanut butter, green leafy vegetables
Metabolism, digestive and nervous system function and health
What is the name, dietary source and function of the following vitamin:
B6
Pyridoxine
Water-Soluble
Meat, fish, poultry, fruits, vegetables
Protein metabolism and red blood cell production
What is the name, dietary source and function of the following vitamin:
C
Ascorbic Acid
Water-Soluble
Citrus fruits, vegetables in the cabbage family
Immunity, iron absorption, protein metabolism, antioxidant
What is the dietary source and function of the following vitamin:
Folic Acid
Water-Soluble
Green leaf vegetables, orange juice, seeds, legumes
Red blood cell production, liver health
What is the dietary source and function of the following vitamin:
A
Fat-Soluble
Animal sources, dairy products, liver, dark orange vegetables and fruits
Vision, bone, mucous membrane and tooth health, immunity
What is the dietary source and function of the following vitamin:
D
Fat-soluble
Egg yolks, fortified milk, liver, fatty fish, sun exposure
Calcium absorption
What is the dietary source and function of the following vitamin:
E
Fat-Soluble
Plant oils, green leafy vegetables, whole grains, nuts, seeds
Antioxidant, cell health
What is the dietary source and function of the following vitamin:
K
Fat-Soluble
Green leafy vegetables, with smaller amounts in fish, liver, eggs and cereal
Blood clotting
What is the dietary source and function of the following mineral:
Potassium
Oranges, bananas, brocoli, potatoes, tomatoes
Essential for muscle contraction, any deviation from normal can result in cardiac problems or death
What is the dietary source and function of the following mineral:
Calcium
Milk, sardine and salmon bones, fortified orange juice or bread
Needed for bone and teeth health and muscle contraction
What is the dietary source and function of the following mineral:
Iron
Red meat, liver, raisins, tomato juice, dried fruit
Precursor to red blood cells’ ability to carry oxygen
What is the dietary source and function of the following mineral:
Flouride
Fluoridated water, toothpaste
Important to prevent cavities and oral decay
What is the dietary source and function of the following mineral:
Iodine
Seafood, iodized salt
Maintain balance of bodily fluids and keep muscles and nerves running smoothly
What are common symptoms in individuals with deficiency of electrolytes?
- confusion
- irregular heartbeat
- blood pressure changes
- numbness
- muscular twitching
- weakness
- seizures, in severe cases
What are the 7 main electrolytes?
- sodium
- potassium
- calcium
- magnesium
- chloride
- bicarbonate
- hydrogen peroxide
What percentage of the human body is water?
60%
What ways is water excreted in the body?
perspiration, respiration, and elimination
What is the function of water in the body?
- transport of nutrients
- moisture of tissues
- removal of waste products
What are the benefits of fiber in a healthy diet?
- lowering cholesterol
- normalizing bowel movements and maintaining bowel health
- contributes to prevention of colorectal cancer
- controls weight by producing a lasting feeling of fullness
- helping control blood sugar levels
Explain the use and limitations of the following diet protocol:
DASH
Lowers blood pressure
Fresh fruits and vegetables, no alcohol, low salt, high fiber
Explain the use and limitations of the following diet protocol:
Soft diet
Decreases strain on GI tract
No fresh or raw fruits or vegetables, no strong spices, no gas-forming vegetables
Explain the use and limitations of the following diet protocol:
Bland Diet
Decreases GI irritation
No caffeine, no alcohol, no pepper, no chili, no nutmeg, no fried foods, no concentrated sweets
Explain the use and limitations of the following diet protocol:
Low salt
Decreases blood pressure or water retention
Avoid processed foods (canned and frozen); no added table salt, no cured meats like ham, bacon or sausage, minimal dairy products, avoid pickled items, avoid salty snacks
Explain the use and limitations of the following diet protocol:
Low fat
Promotes heart health
Avoid saturated fats, pastries, icings, butter and whole-milk products, and fatty cuts of meat; remove poultry skins
Explain the use and limitations of the following diet protocol:
Low Cholesterol
Promotes heart health
Avoid egg yolk, shrimp, organ meats, coconut and palm oils, and lard, increase food that elevate HDLs (ex. avocados, nuts, legumes, canola oils)
Explain the use and limitations of the following diet protocol:
Antioxidant
Prevents cancer
dark green and yellow vegetables, green tea, red wine, oregano, sesame, rosemary, thyme, and cloves
Explain the use and limitations of the following diet protocol:
Vegan
Lifestyle preference
No animal products, all nutrients from plant sources
Explain the use and limitations of the following diet protocol:
Lacto-vegetarian
Lifestyle preference
Plant sources of nutrition supplemented by dairy products
Explain the use and limitations of the following diet protocol:
Lacto-ovo-vegetarian
Lifestyle preference
Plant sources of nutrition supplemented by dairy products and eggs
Explain the use and limitations of the following diet protocol:
Gluten-Free
Manages celiac disease and non-celiac gluten sensitivity
No grains that contain gluten (wheat, barely, rye, tricticale)
What is the recommended daily caloric intake for women? What are the considerations for pregnant and lactating mothers?
1,600-1800 normal
+ 300 for pregnant women
+ 800 for lactating women
What is the recommended daily caloric intake for men?
1,800-2,000
What are four factors that can affect your recommended daily caloric intake?
- Health status
- age
- activity level
- sex
