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Nutrition Exam > Dietary Guidelines > Flashcards

Dietary Guidelines Flashcards

1
Q

Six main categories of nutrients

A 
Carbs
Fats
Proteins
Vitamins
Minerals
Water
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2
Q

min intake of fruits ad veggies (servings)

A

9-10

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3
Q

foods recommended on Mediterranean Food Pyramid

A

Mainly plant based…

Eat grains, nuts, beans, olive oil, cheese daily

Eat fish, poultry, eggs, sweets a few times a week

Eat red meat a few times a month

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4
Q

Why is mediterranean food pyramid reommendded

A

they have less… cancer, type II diabetes, and alzheimers; mainly plant based diet

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5
Q

Mediterranean diet days eat what daily?

A

grians, nuts, cheese, olive oil

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6
Q

Mediterranean diet days eat what a few times a week

A

fish, poultry, eggs, sweets

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7
Q

Mediterranean diet days eat what a few times a month

A

red meat

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8
Q

Good vs bad carbs

A

good are unsaturated while bad are saturated and trans

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9
Q

Good carbs are absorbed _____ which avoids _____

A

slowly, which avoids spikes in blood sugar

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10
Q

bad carbs are ______ and ____ which strips away _____

A

refined and processes
Fiber

Ex: white bread/rice

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11
Q

Fish intake recommendation by American Heart Association? Why?

A

2 servings/week to obtain omega 3 polyunsaturated fatty acids

500mg/day of EPA plus DHA (or 1,000mg fish oil)

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12
Q

moderate drinking as defined by dietary guidelines

A

1 drink a day for women, 2 for men

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13
Q

equivalent of one alcoholic drink

A

14g (.6 fl oz) pure alcohol, 12 oz beer, 5 oz wine, 1.5 oz 80proof

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14
Q

Apple vs pear overweight

A

Apple –> central body obesity-men

Pear –> lower body obesity-women

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15
Q

daily exercise recommendations for health and for weight loss

A

30 min

60 min for weight loss

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16
Q

Highest antioxidant foods

A

dried red bean
berries
artichoke
apple

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17
Q

measures antioxidant levels

A

ORAC-Oxygen Radical Absorbance Capacity

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18
Q

ORAC

A

oxygen radical absorbance capacity… ranks antioxidants

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19
Q

plants are rich in ______ and antioxidants which pertains to ORAC

A

pytochemicals

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20
Q

Spices with highest ORAC

A

gound cloves, ground cinnamon, oregano

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21
Q

Fat is what % of cals

A

30% kcals

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22
Q

Sat fat is what % of cals

A

10%

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23
Q

carbs are what % of cals

A

60% of kcals

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24
Q

protein what % of cals

A

10% kcals

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25
Q

g fiber per 1000cals

A

11.5g

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26
Q

Carbs X ____ = kcal

A

4

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27
Q

protein x ____=kcal

A

4

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28
Q

fats x ____ = kcal

A

9

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29
Q

what is fiber?

A

indigestible carbs

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30
Q

Recommendations for fiber

A

men 38g

women 25g

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31
Q

g fiber in grains

A

1-2gms

32
Q

g fiber in veggies

A

2-3gms

33
Q

g fiber in fruits

A

2gms

34
Q

g fiber in legumes

A

5gms

35
Q

cholesterol food sources

A

animals

36
Q

nutrients listed on food labels

A

fat (total and sat), cholesterol, Na, carbs (total, dietary, sugars), vitamins and minerals

37
Q

calc total kcals and % kcals from fat given in grams

A

Fat (g) x 9 = kcals of fat..

Then kcals fat/total kcals x 100 = % kcals from fat

38
Q

Organics better? Safer?

A

Not really proven

39
Q

Dirty Dozen

A

non-organics have more residue; apples, peppers, celery, cherries, grapes, spinach

40
Q

primary vs secondary nutritional def

A

primary is def of vital nutrients and secondary is when body cannot absorb

41
Q

foods with high and low cariogenecity

A

high –> soda, sports drinks, candy, dried fruits, chips, refined carbs

low –> cheese, proteins, fats, nuts

42
Q

pH of deminerization

A

5.5

43
Q

Which sugar is most cariogenic

A

Sucrose is most.. also fructose, lactose, glc

44
Q

Fruit and veggies servings a day (servings and cups)

A

9 servings; 2 cups fruits and 2.5 cups veggies

45
Q

Fat should be ___ % from sat fat and ___ % from trans

A

10/ less than 1

46
Q

Limit cholesterol to ____ a day

A

300mg

47
Q

limit salt to about _____ which is equal to _____mg

A

1 level tsp, 2,000mg; 1500 if hypertensive

48
Q

mg salt a day if hypertensive

A

1500mg

49
Q

2000 KCAL PLAN:

A

2c.(4srvgs)fruit;
2.c.(5srvgs)veggies; 6oz grains;
5oz meats/PRO;
3c. milk;
6tsp. oils; (Discretionary kcals=267/day)

50
Q

Vit A def –>

A

degenerates ameloblast/impairs diff of odontoblast/salivary glands disfunction

51
Q

too much vit A –>

A

clef palalte

52
Q

can cause degen of ameloblast, odontoblast

A

Vit A def

53
Q

def may cause delayed tooth eruption, small teeth, increased caries, impaired salivary glands

A

protein def

54
Q

necessary for formation of collagen (in mineralized structure except enamel); def –> gingivitis/bleeding; atrophy and porotic enamel/dentin, needed for integrity of capillaries

A

Vit C

55
Q

needed for healing following oral surgery

A

Protein, Vit A, Vit C, and zinc

56
Q

influences Ca (needed for absorption) and P absorption; def interfere with enamel, dentin, and cementum def

A

Vit D

57
Q

Collected by ameloblasts, cementoblasts,and odontoblasts; deposited at protein matrix (calcification of teeth)

A

Ca and P

58
Q

Can cause formation of flourapeptite instead of hydroxyapeptite,resistant to acid and suppresses metabolic activity of oral bacteria

A

Flouride

59
Q

Trace amts needed for maintaining keratin production of epithelial cells during normal cell turnover; def –> loss of taste

A

Zinc

60
Q

Def –> loss of taste

A

Zinc

61
Q

Decalcification reached __ to ___ after exposure to sugar/low pH. Lasts __-___ min

A

20s-2 min

20-40min

62
Q

specific bacteria associated with dental caries

A

Strep and lactobacilli

63
Q

effects of proteins or fats on caries incidence

A

proteins undigested in mouth may be cariostatic (buffer acid) and inc saliva

Fats also cariostatic make protective oilt substance covering enamel

64
Q

Most cariogenic sugar?

A

sucrose > >

65
Q

sugar alcohols and caries?

A

resist fermentation by oral microflora

66
Q

sugar substitute that may have anticariogenic effects?

A

xylitol

67
Q

xylitol

A

sugar sub-may have anti cariogenic effects

68
Q

liquids vs solids cariogenic

A

liquids less than solids (on teeth less)

69
Q

sticky vs crunchy foods cariogenic

A

sticky more

70
Q

Cohesive solids cariogenicity?

A

less, stick to self

71
Q

Symptoms of Vit B def present where in body?

A

not often localized..

72
Q

beriberi

A

def of thiamin (vit B?)

73
Q

pellagra

A

def of niacin (vit b?)

74
Q

oral def of Vit B

A

redness, swelling, cheilosis

75
Q

Vit B def of tongue

A

burning, tingling, shiny

76
Q

Vit B def of oral mucosa

A

burning, tingling, redness, ulceration

Nutrition Exam (9 decks)

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