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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
what are the 4 mincronutrients?
- vitamins - minerals - trace elements - fiber
26
How much energy (kcal) is in carbohydrates?
4kcal/gram
27
How much eenrgy (kcal) is in protein?
4kcal/gram
28
how much energy (kcal) is in fats?
9kcal/gram
29
what % range of calories should adults get from carbs?
45%-65%
30
what % range of calories should adults get from fat?
20%-35%
31
what % range of calories should adults get from protein?
10-35% ## Footnote new research suggests that we need more protein than 10% but for now this is what we have. (def need more protein)
32
Carbohydrates are our primary source of ?
energy and fiber
33
what is the RDA for carbs
130 grams/day (not including fiber)
34
what is the AMDR % range for carbs?
45-65%
35
130 grams of carbs refers only to the minimal amount required to provide ____________ for CNS and replacement of ________________________ used during activity
adequate glucose, muscle glycogen stores
36
fats provide fuel for?
energy
37
What is RDA for fat?
does not exist
38
what is the AMDR % frange for fats?
20-35%
39
what is the AMDR of fat for someone who consumes 2000 kcal/day?
44-78 g/day
40
T/F protein is see as a primary eenrgy source in healthy, well-fed people?
false - it is not a primary energy source
41
how many essential and non essential amino acids are there?
essential -9 non essential -11
42
can the body produce essental amino acids?
no - can only produce non essential
43
proteins play a key roll in?
all cells in the body
44
the RDA (floor) of protein is what g/kg?
0.8 g/kg of body weight
45
What is the AMDR % range of protein?
10-35%
46
micronutrients are nutrients required?
in small amounts
47
what is dietary fiber?
type of carbohydrate that cannot be easily digested
48
what does soluble fiber do?
slows digestion
49
what does soluble fiber interefere (slow down) with?
absorption of fat and cholesterol
50
What does insoluble fiber do for stool and bowel movements?
adds bulk to it and speeds up bowel movement
51
what protucts fall under soluble fiber?
oat bran, barely, nuts, seeds, beans, lentils, peas, etc
52
what food fall under insoluble fiber?
wheat bran, vegetables, whole grains
53
there is no RDA for dietary fiber but what does the FDA recommend?
28g/day (based on 2000 k/cal diet)
54
dietary fiber's FDA recommened amount is seen as an example of?
AI
55
What vitamins are fat soluble?
A,D,E,K ## Footnote abbie, delaney, eke, kaylee
56
what vitamins are water soluble?
thiamin riboflavin niacin vitamin B-6 biotin pantothenic acid folate vitamin C
57
What vitamins are good for bone health?
A, D, K, C
58
What vitamins are good for energy metabolism?
thiamin riboflavis niacin pantothenic acid biotin B-12 B-6
59
what vitamin is used for blood clotting?
vitamin K
60
What vitamins are good for amino acid metabolism?
B-6 B-12 folate choline vitamin C
61
what vitamins are good for antioxidant defense?
Vitamin E vitamin C certain carotenoids
62
What vitamins are good for immune function? ## Footnote the first 4 letters of alphabet minus B
A, C, D, E
63
What are some major minerals?
calcium phosphorous magnesium sulfur sodium potassium chloride
64
What are some trace minerals?
iron zinc copper iodine selenium molybdenum fluoride manganese chromium
65
What minerals are good fortransmission of nerve impulses?
sodium potassium calcium chloride
66
what minerals are good forred blood cell formation?
iron copper
67
what minerals are good for muscle contraction and relaxation?
sodium potassium calcium magnesium
68
what minerals are good for fluid balance?
sodium potassium chloride phosphorus magnesium
69
what mineral is good for blood clotting?
calcium Vitamin k Iron Zinc Vitamin c Copper
70
what minerals are good for cellular metabolism? ## Footnote pretty much all of them
iron calcium phosphorus magnesium zinc chromium iodide copper manganese
71
what minerals are good for growth and development?
calcium phosphorus zinc
72
diet can influence so many things - two of which include?
tissue healing immune function ## Footnote 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 (11 decks)

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