Energy Metabolism And Introduction To Nutrition Flashcards
1
Q
Definition of Food
A
Food is necessary for life
2
Q
what does our choice of food affect?
A
Our choices of food affect our quality of life
3
Q
What is DRI
A
Dietary Reference Intake
4
Q
Dietary reference intake
A
recommendations apply to healthy people
5
Q
RDA
A
Recommend Dietary Allowance
6
Q
Recommended Dietary Allowance
A
meets the needs of most healthy people
7
Q
AI
A
Adequate Intakes
8
Q
Adequate Intakes
A
insufficient scientifici evidence to establish RDA
9
Q
example of AI
A
water
10
Q
UL
A
Tolerable Upper Intake Level
11
Q
Tolerable Upper Intake Levels
A
likely to be toxic
12
Q
Who is EAR for?
A
is inadequate for 50% of population
13
Q
Who is RDA for?
A
is inadequate for 2 to 3% of population intake
14
Q
Who is AI for?
A
recommended for all healthy people, when RDA cannot be established
15
Q
who is UL for?
A
maximum safe level
16
Q
EER
A
Estimated energy requirement
17
Q
metabolism
A
the use of energy for bodily processes, including all chemical changes
18
Q
Anabolism
A
growth, synthesize new molecules
19
Q
catabolism
A
breakdown molecules for energy
20
Q
ATP
A
Adenosine Triphosphate
21
Q
Adenosine Triphosphate
A
three phosphate groups attach to the organic molecule of adenosine
22
Q
what happens when phosphate breakdown
A
it releases an enormous amount of energy, cells then use this energy to power biological work
23
Q
where is ATP made
A
ATP is made in the mitochondrion
24
Q
Why do we need ATP
A
movement, breathing, blood circulation, body temperature maintenance, waste removal, synthesis of new tissue, and repairing damaged or worn-out tissues
25
calories
the amount of energy needed to raise 1 gram of water to 1 degree Celsius
26
how many kcal equal 1 Calorie
kilocalorie= 1000 calories= 1 Calorie
27
Energy content of Carbohydrates?
4kcal/ g
28
energy content of Protein?
4kcal/g
29
energy content of lipids(fat)?
9kcal/g
30
What question does EER answer?
how much energy intake do you need?
31
Energy balance
energy in = energy out
32
where does excess energy get stored
in Adipocytes(fat cells) as fat
33
what does an imbalance of energy cause?
weight change
34
AMDR
acceptable macronutrient distribution range
35
acceptable macronutrient distribution range
percent of total calories for each macronutrient for general population
36
Estimated energy requirement
average dietary energy intake to maintain energy balance
37
BMR
Basal Metabolic rate
38
Basal Metabolic rate
minimum energy expended to keep a resting, awake body alive
39
what percent is needed to maintain heartbeat, respiration, body temperature
50-65% of total energy needs
40
is BMR the same between everyone
no it varies between individuals
41
RMR
Resting metabolic rate
42
resting metabolic rate
not fasting, not complete rested
43
What are some factors of BMR/RMR?
age, body size(height), growth, fat free mass(lean body mass)
44
Indirect Calorimetry
determines energy expenditure without direct measure
45
example of indirect calorimetry
oxygen analyzer
46
what does direct calorimetry measure?
it measures heat production by the body
47
estimating total energy expenditure
TEE = BMR + TEF + TEA
48
TEF
thermic effect of food
49
TEA
planned exercise expenditure + spontaneous physical activity + non-exercise activity thermogenesis
50
What are energy-yielding macronutrients?
fat, protein, and carbohydrates
51
Serving sizes
our portions have increased over the last 20 years resulting in a food label change
52
USDA Food Patterns groups
fruits, veggies, grains, protein, dairy
53
what does my plate suggest?
fruits and veggies half the plate, grains 1/4, remaining is for protein, a cup of dairy
54
definition of diet (noun)
food and drink regularly provided or consumed; habitual nourishment; or the kind and amount of food prescribed for a person or animal for a special reason
55
what are the four vegetarian subgroups
vegan, lacto-vegan, ovo-vegan, and lacto-ovo-vegan
56
What are the benefits of veganism?
lower risk of cardiovascular disease, hypertension, cancer, type 2 diabetes, and obesity
57
what are the pitfalls of veganism?
lack of protein and other micronutrients -> results to supplements for things like iron, Vitamin D and B12, Zinc, and Calcium
58
DASH diet
dietary approaches to stop hypertension
59
DASH diets high in?
fruits, veggies, whole grins, fish, nuts, low-fat dairy, important nutrients like potassium, magnesium, calcium, protein, and fiber
60
DASH diets low in?
processed foods, sodium, saturated fats, red meats, sweets
61
Mediterranean diet
plant-based meals, small amounts of lean meat and chicken
62
Mediterranean diets high in?
fish, olive oil, whole grains, fresh fruits and veggies, nuts, legumes, fiber
63
Mediterranean diets low in?
red meats and sweets
64
how long is the gastrointestinal tract
27-30 ft long: digestion, absorption, and elimination
65
how long is the transit time?
24-48 hours
66
what are the organs in the gastrointestinal overview?
mouth, pharynx, esophagus, stomach, small intestine, large intestine(colon)
67
what are the accessory organs in the gastrointestinal overview?
salivary glands, liver, gallbladder, and pancreas
68
What does the pharynx do?
directs food from mouth to esophagus; the epiglottis protects airways during swallowing
69
what does the stomach do?
churns, mixes, and grinds food to a liquid mass; adds acid, enzymes, and fluid
70
what does the pancreas do?
digestive function that produces sodium bicarbonate and pancreatic juice
71
what does sodium bicarbonate do
protects small intestine from acid(neutralizes acids)
72
what does pancreatic juice do
enzymes for cho, pro, lipids
73
what does the liver do
makes bile; also dispersion of large fat globules- emulsification
74
what is the gallbladder used for
storage reservoir for bile
75
small intestine
primary chemical digestion and nutrient absorption
76
how long is the small intestine
10 ft
77
large intestine
also known as the colon, withdrawal of water, intestinal bacteria ferment some fibers
78
microbiome
100 trillion microbes in a healthy GI tract
79
what are the benefits of a healthy microbiome
vitamin production, enhance immune function, sleep
80
what does a healthy microbiome protect against
colon cancer, constipation, diarrhea, inflammatory bowel disease, ulcers, lactose intolerance, obesity
81
what are the 6 classes of nutrients
carbohydrates, proteins, lipids, vitamins, minerals, and water
82
what are macronutrients
carbohydrates, protein, lipid
83
what are simple carbs
soda, candy, sweets
increases blood sugar and promotes fat deposit
84
what are complex carbs
molecular structure is complex, fruits and veggies, nutrients and fiber
85
how many grams of carbs are suggested
130 grams
86
what is glycemic index
compare to 100 which is pure glucose
higher = increase in blood glucose
87
complete protein
meat and dairy
88
incomplete protein
beans, nuts, legumes, grains
89
amino acids
there are 20 and they complete protein contain all the essential amino acids
90
protein requirements
average individual: 0.8g/kg/day
divide weight by 2.2 lbs, than multiply by 0.8
91
guidelines for quality protein
2 servings of lean meat, fish poultry and dairy or beans nuts, grains, and rice
92
saturated fats
animal sources, solid at room temperature, can increase risk for disease
93
unsaturated fats
vegetables sources, liquid at room temperature, can be beneficial
94
polyunsaturated fats
can reduce total cholesterol, risk of cardiovascular disease
95
trans fat
cause increase in LDL
Contributes to atherosclerosis
96
recommendations of macronutrients?
fat 20-30%, Protein 10-35%, Carbs 45-65%
97
vitamins
no calories, support physiological processes, fat soluble or water soluble, antioxidants
98
minerals
no calories, inorganic elements-essentail to life
99
water
vital to life
100
how much water is recommended
1/2 body wt in oz
101
phytonutrients
non-essential, but healthful
102
what are fat soluble vitamins
Vitamin A, D, E, and K
103
what are water soluble vitamins
Vitamin B1, B2, B3, Biotin, Pantothenic acids, B6, Folate, B12, and C
104
how many essential vitamins are there
13
105
what vitamins are antioxidants
Vitamin A, C, and E
106
how can you care for your GI tract
diet: probiotics and prebiotics
107
What are probiotics?
foods or supplements that contain live microorganisms that promote or matin good bacteria in the gut
108
what are prebiotics?
food typically high in fiber that feed the gut's microflora
109
example of probiotics
greek yogurt and sauerkraut
110
examples of prebiotics
whole grains, bananas, soybeans, artichokes
