Dr. Z Flashcards
individual nutrient requirements vary based on what things?
age
sex
disease state
clinical condition
size (height and weight)
nutritional status
level of physical activity
diabetes macronutrient?
carbohydrates (sugar)
diabetes is the body being unable to properly store?
sugars
a healthy plates consists of what 3 things?
- drinking water, coffee, or tea (limit sugars)
- limit milk/diary (1-2 servings/day) and juice (1 small glass/day)
- avoiding sugary drinks
a nutritional label consists of what macronutrients?
proteins, fats, and carbohydrates
a nutritional labels consists of what micronutrients?
electrolytes, vitamins, and trace elements
what are 3 important things about portion size?
- important to quantify how much you eat
- most accurately by using measuring tools
- a clinched fist is roughly one cup or a double serving of ice cream
describe simple or “fast” carbs
high glycemic index
quickly absorbed causing a quick rise in blood glucose
what are examples of simple of “fast” carbs?
sugars, bread, cereals, fruits, and starchy vegetables
describe complex or “slow” carbs
low glycemic index
slower energy full of fiber
what are examples of complex or “slow” carbs?
whole grains, seeds, nuts, peas, beans, legumes, non-starchy vegetables
what are the 3 different kinds of fats?
saturated fats
unsaturated fats
trans fats
what do trans fats do to LDL’s and HDL’s?
increase LDL
decrease HDL
what type of fats are mostly synthetically created?
trans
which fats are cheaper and have a longer shelf life?
trans
which fats are always considered “bad” fats?
trans
what are examples of trans fats?
shortening, margarine, non-dairy creamer, fried foods, cake/pastries, ready to bake bread products (frozen dough, pizzas, biscuits)
what do saturated fats do to LDL’s and HDL’s?
increase both
which fats may increase the risk of diabetes?
saturated
which fats are considered “bad” fats most of the time?
saturated
which fats are important for immune cell function, so small portions of plant-based products are considered benefical?
saturated
what are examples of saturated fats?
meat-fat, lard, cheese, butter, cream, coconut oil, palm oil, cocoa butter
what are the types of unsaturated fats?
polyunsaturated and monounsaturated
what do polyunsaturated fats do to our LDL’s?
decrease
which fats reduce the risk of heart diseases and diabtes?
polyunsaturated
which fats are considered the “good” fats?
polyunsaturated and monounsaturated
what are examples of polyunsaturated fats?
corn, soybean, sunflower oils, pumpkin and sesame seeds, and cold-water fish
what do monounsaturated fats do to our LDL’s?
reduce levels
which fats are “complete” with saturated fats, therefore improving heart health?
monounsaturated
what are examples of monounsaturated fats?
olive, peanut, and canola oils, avocados, almonds, hazelnuts, and pecans
all vitamins excepts what 3 must come from dietary sources?
vitamins D, K and biotin (B7)
what are our fat-soluble vitamins?
A,D,E, and K
what are out water-soluble vitamins?
B and C
what is the chemical composition of vitamins?
complicated, organic substances
what is the chemical composition of minerals?
simple, inorganic substances
what is the source of vitamins?
plants and animals
what is the source of minerals?
soil and rock
describe the vulnerability of vitamins
destroyed easily by cooking with heat or chemical reagents
describe the vulnerability of minerals
not vulnerable to heat, sunlight, or chemical reactions
describe the nutritional requirements of vitamins
all vitamins are necessary for the body to function properly
describe the nutritional requirements of minerals
not all minerals are required for nutrition
other name for vitamin E?
tocopherol
what is the drug interaction with vitamin E?
antagonizes vitamin K, watch clotting with patients on warfarin
other name for vitamin K?
phytonadione
what are natural sources of vitamin K?
green leafy vegetables, avocado, kiwi, parsley
a deficiency in vitamin K can cause what?
bleeding
B1
thiamine
B2
riboflavin
B3
niacin
B5
pantothenic acid
B6
pyridoxine
B7
biotin
B9
folate
B12
cyanocobalamin
we must correct hypomagnesemia to correct what?
hypokalemia and hypocalcemia
calcium carbonate (caltrate) is what percent of elemental calcium?
40%
calcium citrate (citracal) is what percent of elemental calcium?
21%
ferrous sulfate (feosol) is what percent of elemental iron?
20%
ferrous gluconate (fergon) is what percent of elemental iron?
11.6%
ferrous fumarate (ferrosequels, femrion) is what percent of elemental iron?
33%
multivitamins should be recommended for who?
vegans, lactose intolerance
