exam 1 Flashcards
What leading causes of death are directly related to nutrition?
heart disease, cancers, strokes, and diabetes
what diseases are less-nutrition related? (1/4 not related)
down syndrome, hemophilia, sickle-cell anemia
what diseases are somewhat less nutrition related? (2/4)
adult bone loss (osteoporosis), cancer, infectious diseases
what diseases are somewhat nutrition-related? (3/4)
diabetes, hypertension, heart disease
what diseases are more nutrition-related? (4/4)
iron deficiency anemia, vitamin deficiencies, mineral deficiencies, toxicities, poor resistance to disease
what are the six classes of nutrients?
carbohydrates, fat, protein, vitamins, minerals, water
how many calories per gram are in carbohydrates
4 cal/g
how many calories per gram are in fat
9 cal/g
how many calories per gram in protein
4 cal/g
what are essential nutrients
nutrients the body cannot make for itself from other raw materials, they must be obtained from food to prevent deficiencies
what are phytochemicals
bioactive compounds in plant-derived foods, contain color, taste, and other characteristics
what are bioactive food components
interact with metabolic processes in the body, and may affect disease risks
what are enriched foods/fortified foods?
foods that nutrients have been added to
what is fast food?
restaurant foods that are available within minutes after a customer orders them
what are functional foods
whole or modified foods that contain bioactive food components believed to provide health benefits
what are medical foods
foods specially manufactured for use by people with medical disorders and administered on the advice of a physician
what are natural foods
a term that has no legal definition but is often used to imply wholesomeness
what are organic foods
foods grown without synthetic pesticides or fertilizers
what are processed foods
foods subjected to any process, such as milling, alteration of texture, addition of additives, cooking, or others
what are staple foods
foods used frequently or daily
what are ultra-processed foods
highly palatable food products of manufacturing made with industrial ingredients and additives
what are whole foods
milk and milk products; meats, fish, and poultry; vegetables; fruit; and grains
what are the 5 characteristics of a nutritious/healthy diet?
adequacy, balance, calorie control, moderation, and variety
how are facts obtained in nutrition science?
by using the scientific method
what is a blind experiment
the subjects do not know whether they are members of the experimental or control group
what is a control group
group in an experiment who receives a placebo effect
what is meta-analysis
computer-driven statistical summary of evidence gathered from multiple previous studies
what are epidemiological studies
studies of population, used to search for correlations between dietary habits and disease incidence
what are intervention studies
studies of populations when observation is accompanied by experimental manipulation
is alcohol a nutrient? what does it provide?
alcohol is NOT a nutrient, provides energy and calories but no nutritional values
registered dietitians vs. nutritionists
dietitians are the true nutrition experts
- should not trust MD or chiropractors with nutrition advice
what are dietary reference intakes and who are they used for
they are a set of five lists of values for measuring the nutrient intakes of HEALTHY people
what are recommended dietary allowances (RDA)?
meet the needs of almost all healthy people, SOLID experimental evidence
what are adequate intakes (AI)?
-based on best scientific evidence available
-less evidence than RDA
-used when insufficient evidence to generate an RDA
what are tolerable upper intake levels (UL)?
-identify potentially toxic levels
- insufficient data to have a UL
what are estimated average requirements (EAR)?
nutrition research and policy, to assess nutrient intakes of populations
-not appropriate as individual’s nutrient goals
what are acceptable macronutrient distribution ranges (AMDR)?
healthy intake ranges for energy-yielding nutrients
-minimizing chronic disease while providing adequate intake of nutrients
what is the AMDR range for carbohydrates
45-65%
what is the AMDR range for fat
20-35%
what is the AMDR for protein
10-35%
What are the dietary guidelines for Americans
- follow healthy eating pattern
- focus on variety, nutrition density, and amount
- limit cal from added sugar and sat fat
- healthier food and bev choices
- healthy eating patterns for all
key recommendations for americans encourage …
variety of vegetables, whole fruit, grains, fat-free/low-fat dairy, variety of protein, and oils
key recommendations for americans suggest limiting …
- saturated fats (<10% per day)
- added sugars (<10% per day)
- sodium (<2,300 mg/day)
what are over-consumed nutrients in the USA
saturated fat and sodium
what are undersupplied nutrients in US diets
vitamin A, C, D, E, Calcium, Iron, Magnesium, Fiber, Potassium
what is required on food labels
- common/usual name
- name/address of manufacturer
- net content
- nutrient contents
- essential warnings
what are nutrient claims
FDA approved food label statements, describe nutrient levels in food
EX: fat free or less sodium
what are health claims
must link food with a health related condition or disease
EX: a low fat diet may reduce risk of some cancer, oatmeal can help reduce cholesterol
what are structure-function claims
legal but unregulated, describes the effect on the structure or function of the body
EX: supports immunity and digestive health
good source of ____
10-19% of DV per serving
High in or Excellent source of ____
20+ % of the DV
High fiber ____
5+ grams per serving
Less, fewer, reduced ____
Contains at least <25% of a nutrient of calories in a reference food
low calorie ___
40 cal or less per serving
calorie free ___
fewer than 5 cal/serving
what are phytochemicals
- non-nutrient components of plants
- bioactive food components
- under study for health benefits
what are antioxidants
protect DNA from oxidative damage by free radicals
stored carbohydrates in the liver or muscle is called ___
glycogen
what is the endocrine system
hormones
- chemical messengers that are released directly into blood that stimulate organ to take action
what glands monitor conditions in the body
pancreas (insulin and glucagon)
functions of hormones in nutrition
- regulate digestive system in response to meals/fasting
- inform brain about degree of body fat
- regulate hunger/appetite
- regulate body reaction to stress, suppressing hunger and digestion
what are the 5 basic chemical tastes
sweet, sour, bitter, salty, and umami
mechanical digestion
involves physical movements that make food smaller or move it through digestive tract
- chewing
- peristalsis
- churning
chemical digestion
involves the chemical breakdown of food
- digestive juices (enzymes, bile, acids)
digestion in mouth, chemical and mechanical
mechanical
- chewing breaks food down, saliva moistens/softens food
chemical
- saliva breaks down starches and fats
what is peristalsis
wavelike muscular squeezing of the esophagus, stomach, and small intestine that pushes contents along
mechanical and chemical digestion in stomach
mechanical
- peristalsis (churning)
chemical
- gastric juice activates a protein-digesting enzyme and starts protein digestion
what is food called after being digested by the stomach
chyme
mechanical and chemical digestion of the small intestine
mechanical
- peristalsis
chemical
- gallbladder releases bile to emulsify fat
- pancreas releases pancreatic juices to neutralize stomach acid
digestion within the large intestine
mostly completed prior to intestine
- some water, minerals, and fiber remain
what is the main site of nutrient absorption
small intestine
what organs are involved in waste removal
lungs, liver, and kidneys
what are major storage sites for nutrients
carbohydrates
- muscle and liver glycogen
fat
- adipose tissue (fat)
what must nutrients do to be absorbed
traverse the intestional lining
- water soluble: blood
- fat soluble: lymph
what are intestinal absorptive surfaces
villi and microvilli
