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physiologic basis - DPT trimester 2 > diet and nutrition > Flashcards

diet and nutrition Flashcards

1
Q

building a healthy and balanced diet

how much of your meal should be vegetables and fruits

A

1/2 of plate
- aim for variety of color

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2
Q

do potatoes count as a vegetable/fruit?

A

no - negatively impacts the blood sugar

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3
Q

how much of plate should be whole grains?

A

1/4 of plate

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4
Q

how much of plate should be protein?

A

1/4 of plate

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5
Q

why should red meat be limited?

A

increase cholestorl, CVD, gout, cancer development

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6
Q

waht type of oils should be avoided?

A

partially hydrogenated

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7
Q

how many milk/dairy products should be consumed

A

1/2 servings per day

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8
Q

what is an estimated average requirement (ears)?

A

thea verage intake of a nutrient sufficient for 50% of healthy individuals

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9
Q

what is the RDA based on?

A

EARS (estimated average requirement)

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10
Q

what is the recommendeddietary allowance (RDA)?

A

the nutrient intake level taht is sufficient to meet the nutrient requirements of nearly all (97-97%) healthy individuals

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11
Q

RDA is considered the ________ amount to avoid deficiency

A

minimum (its the floor)

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12
Q

what is adequate intakes (AI’s)

A

levels of nutrients for which there is insufficient data to establish teh EARs or RDA - values based on observation

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13
Q

what is tolerable upper intake lelvesl (ULs)

A

the maximum daily intake amount of nutrients that will not cause adverse health effects in almost all indivudals (97-98%)

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14
Q

UL’s represent the __________ that a nutrient intake should not exceed

A

ceiling (max amount)

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15
Q

what is the estimated energy requirement (EER)

A

the average (daily) dietary energy intake that meets the needs of a healthy person who is maintaining their weight (specfic to the indivdual)

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16
Q

whatt is the acceptable macronutrient distrubtion ranges (AMDR’s)

A

ranges of intake for carbs, fat, protein that provide adequate amounts of vitamins and minerals and reduce therisk ofdeveloping diet related chronic diseases (kilocalories)

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17
Q

EAR’s help to develop what?

A

RDA’s

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18
Q

EAR’s is sufficient for what % of people?

A

50%

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19
Q

RDAs is sufficient for what percent of people

A

97-98%

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20
Q

AI’s is bascilaly what?

A

RDA’s without sufficient evidence

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21
Q

UL’s is what we want ______ _______ ________

A

to stay under

to avoid adverse effects

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22
Q

EER’s is estimated what?

A

estimated calorie requirement for the indivudual

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23
Q

T/F AMDR’s is how calories are allocated across macronutrients to ensurethe body functions at its best

A

True

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24
Q

macronutrients

What are the 4 macronutrients

A
  • water
  • carhobydrates
  • fats
  • proteins
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25
Q

what are the 4 mincronutrients?

A
  • vitamins
  • minerals
  • trace elements
  • fiber
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26
Q

How much energy (kcal) is in carbohydrates?

A

4kcal/gram

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27
Q

How much eenrgy (kcal) is in protein?

A

4kcal/gram

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28
Q

how much energy (kcal) is in fats?

A

9kcal/gram

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29
Q

what % range of calories should adults get from carbs?

A

45%-65%

30
Q

what % range of calories should adults get from fat?

A

20%-35%

31
Q

what % range of calories should adults get from protein?

A

10-35%

new research suggests that we need more protein than 10% but for now this is what we have. (def need more protein)

32
Q

Carbohydrates are our primary source of ?

A

energy and fiber

33
Q

what is the RDA for carbs

A

130 grams/day (not including fiber)

34
Q

what is the AMDR % range for carbs?

A

45-65%

35
Q

130 grams of carbs refers only to the minimal amount required to provide ____________ for CNS and replacement of ________________________ used during activity

A

adequate glucose, muscle glycogen stores

36
Q

fats provide fuel for?

A

energy

37
Q

What is RDA for fat?

A

does not exist

38
Q

what is the AMDR % frange for fats?

A

20-35%

39
Q

what is the AMDR of fat for someone who consumes 2000 kcal/day?

A

44-78 g/day

40
Q

T/F protein is see as a primary eenrgy source in healthy, well-fed people?

A

false - it is not a primary energy source

41
Q

how many essential and non essential amino acids are there?

A

essential -9
non essential -11

42
Q

can the body produce essental amino acids?

A

no - can only produce non essential

43
Q

proteins play a key roll in?

A

all cells in the body

44
Q

the RDA (floor) of protein is what g/kg?

A

0.8 g/kg of body weight

45
Q

What is the AMDR % range of protein?

A

10-35%

46
Q

micronutrients are nutrients required?

A

in small amounts

47
Q

what is dietary fiber?

A

type of carbohydrate that cannot be easily digested

48
Q

what does soluble fiber do?

A

slows digestion

49
Q

what does soluble fiber interefere (slow down) with?

A

absorption of fat and cholesterol

50
Q

What does insoluble fiber do for stool and bowel movements?

A

adds bulk to it and speeds up bowel movement

51
Q

what protucts fall under soluble fiber?

A

oat bran, barely, nuts, seeds, beans, lentils, peas, etc

52
Q

what food fall under insoluble fiber?

A

wheat bran, vegetables, whole grains

53
Q

there is no RDA for dietary fiber but what does the FDA recommend?

A

28g/day (based on 2000 k/cal diet)

54
Q

dietary fiber’s FDA recommened amount is seen as an example of?

A

AI

55
Q

What vitamins are fat soluble?

A

A,D,E,K

abbie, delaney, eke, kaylee

56
Q

what vitamins are water soluble?

A

thiamin
riboflavin
niacin
vitamin B-6
biotin
pantothenic acid
folate
vitamin C

57
Q

What vitamins are good for bone health?

A

A, D, K, C

58
Q

What vitamins are good for energy metabolism?

A

thiamin
riboflavis
niacin
pantothenic acid
biotin
B-12
B-6

59
Q

what vitamin is used for blood clotting?

A

vitamin K

60
Q

What vitamins are good for amino acid metabolism?

A

B-6
B-12
folate
choline
vitamin C

61
Q

what vitamins are good for antioxidant defense?

A

Vitamin E
vitamin C
certain carotenoids

62
Q

What vitamins are good for immune function?

the first 4 letters of alphabet minus B

A

A, C, D, E

63
Q

What are some major minerals?

A

calcium
phosphorous
magnesium
sulfur
sodium
potassium
chloride

64
Q

What are some trace minerals?

A

iron
zinc
copper
iodine
selenium
molybdenum
fluoride
manganese
chromium

65
Q

What minerals are good fortransmission of nerve impulses?

A

sodium
potassium
calcium
chloride

66
Q

what minerals are good forred blood cell formation?

A

iron
copper

67
Q

what minerals are good for muscle contraction and relaxation?

A

sodium
potassium
calcium
magnesium

68
Q

what minerals are good for fluid balance?

A

sodium
potassium
chloride
phosphorus
magnesium

69
Q

what mineral is good for blood clotting?

A

calcium
Vitamin k
Iron
Zinc
Vitamin c
Copper

70
Q

what minerals are good for cellular metabolism?

pretty much all of them

A

iron
calcium
phosphorus
magnesium
zinc
chromium
iodide
copper
manganese

71
Q

what minerals are good for growth and development?

A

calcium
phosphorus
zinc

72
Q

diet can influence so many things - two of which include?

A

tissue healing
immune function

human development, MSK integrity, pain, physical function, chronic inflammation, metal well being, longevity, risk of chronic disease, status of chronic disease

physiologic basis - DPT trimester 2 (8 decks)

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