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Intro to Nutrition > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Nutrition

A

A science that studies the interactions between living organisms and food

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2
Q

Nutrients

A

Chemical substances in foods that provide energy and structure and help to regulate body processes

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3
Q

Dietetics

A

the science or art of applying the priciples of nutrition to the diet.

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4
Q

SoFAS

A

Solid fat and added sugars

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5
Q

Essential Nutrients

A

must be provided in the diet (we can’t make them)

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6
Q

Fortified foods

A

have nutrients added

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7
Q

Enriched grains

A

have thiamin, riboflavin, niacin, iron and folic acid added

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8
Q

Dietary supplements

A

contain one or more of the following: vitamins, minerals, plant derived substances, amino acids, concentrates or extracts

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9
Q

Which nutrients are energy yielding?

A

Carbs, proteins, fats

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10
Q

Macronutrients

A

the energy yielding nutrients and water

they are needed in the body in large amounts each day

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11
Q

How many kcal/g in carbs?

A

4

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12
Q

how many kcal/g in protein?

A

4

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13
Q

how many kcal/g in fat?

A

9

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14
Q

how many kcal/g in alcohol?

A

7

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15
Q

Carbohydrates (overview)

A

Include sugars and starches
Provide 4 kcal/g
(includes fiber, but fiber provides less energy)

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16
Q

Lipids (overview)

A

Commonly called “fats” or “oils”
are a concentrated form of energy
contain 9kcal/g

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17
Q

Proteins (overview)

A

-required for growth, maintanance and repair of the body
-can supply energy
made up of different combinations of AA
Provide 4 kcal/g

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18
Q

Micronutrients

A
  • provide no energy, but are necessary for proper functioning of the body
  • include vitamins and minerals
  • important for good health
  • required in small amounts
  • can be found in most fresh food
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19
Q

Water

A

-is a nutrient
-is a macronutrient
makes up 60% of a human body

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20
Q

Functions of Nutrients

A
  • Providing energy

- forming structures

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21
Q

Metabolism

A

all reactions that occur in the body

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22
Q

Nutrigenomics

A

the study of how diet affects genes and how genetic variation can affect the impact of nutrients on health

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23
Q

What drives food choices?

A
  • Availability (geography, transportation, income, storage and prep. equiptment)
  • Cultural and personal background (religion, ethnic variances, personal preference, emotions, health concerns)
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24
Q

Nutrient density

A

a measure of the nutrients a food provides compared to its energy content
-high nutrient density is good

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25
Q

The scientific method

A
  • uses an unbiased approach to examine interaction of food, nutrients and health
  • 3 steps: Observation, hypothesis, theory
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26
Q

What makes a good experiment?

A
  • quantifiable data
  • appropriate sample size
  • proper controls
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27
Q

Identifying reliable nutrition information

A
  • Does the information make sense?
  • Whats the source?
  • Is it based on good science?
  • Has the product stood the test of time?
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28
Q

RDA

A

Recommended Dietary Allowances

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29
Q

DRI (what does it stand for?)

A

Dietary reference intakes- have replaced RDAs

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30
Q

What have DRIs been developed for?

A 
Calcium, Phosphorus, magnesium, vitamin D, flouride
B vitamins and choline
Vitamin C, E, selenium, beta carotene
Energy and macronutrients
Electrolytes and water
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31
Q

What is the purpose of DRIs?

A
  • planning and assesing the diets of healthy people
  • meant to promote good health and reduce the incidence of chronic disease
  • not neccessary to consume that much each day, but should average out to that much a week
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32
Q

EAR

A

Estimated Average Requirement
-used to evaluate the nutrient intakes for populations
-is the average amount of a nutrient for good health.
If everyone i nthe population consumed this amount, only 50% would obtain enough to meet their requirments

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33
Q

AI

A

Adequate Intakes

-recommend specific amouts of nutrients for individuals

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34
Q

RDAs

A

Recommended Dietary Allowances

  • recommend specific amounts of nutrients for individuals
  • About 97% of the population would meet its needs by consuming this amount
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35
Q

ULs

A

Tolerable Upper Intake Levels

  • help with the prevention of nutrient toxicities
  • Is well above the needs of everyone
  • Represents the highest amount of nutrients that will not cause toxicity symptoms
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36
Q

EERs

A

Estimated Energy Requirements-used to calculate kcals needed to ensure a stable weight in a healthy individual

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37
Q

AMDRs

A

Acceptable Macronutrient Distribution Ranges

-expressed as ranges or proportions of nutrients for health intake

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38
Q

What do the DRI’s include?

A
  • 4 types of nutrient intake recommendations (EAR,RDA,AI,UL)

- 2 types of energy intake reccomendations (EER,AMDR)

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39
Q

Dietary guidlines for Americans

A
  • Adequate nutrients within kcal needs
  • weight management
  • physical activity
  • food groups to encourage
  • fats
  • carbs
  • sodium and potassium
  • alcohol
  • food safety
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40
Q

Dietary Guidelines: Foods to increase

A

-fruits and vegetables
-have half of your grains be whole grain
-increase low fat dairy
-increase protein, including seafood
-oils rather than solid fats
-

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41
Q

Dietary Guidelines: Foods to Reduce

A
  • reduce saturate fat, trans fat, cholesterol and sodium

- reduce beverages with sugar

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42
Q

Daily value (on food label)

A

the amount of a nutrient in a food shown as a percentage of the recommendation for a person consuming a 2000kcal diet

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43
Q

Authorized Health Claims

A

-Based on Significant Scientific Agreement
or
-Based on an authoritative statement

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44
Q

Ways to asses dietary intake

A
  • 24 hour recall
  • food diary or intake record
  • food frequency questionairre
  • Diet history
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45
Q

Food Groups

A

Fruits
Veggies
Grains
Protein Dairy

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46
Q

USDA: How many Vegetables a day?

A

2.5 cups

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47
Q

USDA: How mayFruits a day?

A

2 cups

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48
Q

USDA: How many grains a day?

A

6oz

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49
Q

USDA: How many dairy products a day?

A

3 cups

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50
Q

USDA How many Proteins a day?

A

5.5 oz

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51
Q

USDA Hoe many oils a day?

A

27 g

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52
Q

Digestion

A

The process of breaking food down into components small enough to be absorbed by the body

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53
Q

Absorption

A

process of taking substances into the interior of the body

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54
Q

Gastrointestinal Tract

A

hollow tube consisting of the mouth, pharynx, esophagus, stomach, small intestine, large intestine and anus

–food inside the GI tract is considered outside the body

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55
Q

Is food in the GI tract considered inside the body?

A

No. it is considered outside the body

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56
Q

Mucus

A

The viscous material produced by goblet cells.

It moistens, lubricates and protects the GI tract

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57
Q

Enzymes

A

protei molecules that speed up chemical rections.

These are not changed during reactions

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58
Q

Mouth

A

Entry point for food into the digestive tract
Releases saliva
chewing helps break down food- is the first step of digestion

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59
Q

Saliva

A

Moistens food
Contains salivary amylase-breaks down starch
Contains lysozyme- prevents bacterial growth

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60
Q

Salivary amylase

A

Part of saliva

breaks down starch

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61
Q

Lysozyme

A

part of saliva

prevents bacteria growth

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62
Q

Pharnyx and Epiglottis

A
  • During swallowing the bolus forces the epiglottis down to cover the passageway to the lungs
  • After swalllowing the epiglottis returns to the original position, reopening the airway to the lungs
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63
Q

Esophagus

A
  • Has circular muscles that contract and push the bolus down
  • has longitudinal muscles that contract, shortening the passageway ahead of the bolus
  • brings food from the mouth to the stomach
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64
Q

Peristalsis

A

rhythmic contractions that propel food through the GI tract

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65
Q

Gastro-esophageal sphincter

A

Keeps gastric juices from coming up into the esophagus
When a wave of peristaltic contractions reaches the stomach, it causes the sphincter to relax so the bolus can enter the stomach

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66
Q

Stomach

A
  • Acts a resevoir,
  • Releases gastric juice
  • Stomach function is regulated by both nerves and hormones
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67
Q

What is in gastric juice?

A

Water, mucus, HCl, pepsinogen
Is highly acidic
Average person produces around 2L of gastric juice a day

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68
Q

What is the rate of gastric emptying for different foods?

A

Carbs-fast
Protein-SLower
Fat-slowest

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69
Q

Small Intestine

A
  • Digestion and Absorption
  • Large surface area (folds and villi
  • Segmentation
  • Enzymes
  • Hormonal Regulation
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70
Q

Gallbladder

A

Stores bile, which is produced in the liver

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71
Q

Pancreas

A

secretes digestive enzymes and bicarbonate ions into the small intestine during digestion

This helps to neutralize the acidity

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72
Q

Basic nutrient absorption of fatty acids

A

Fatty acids enter the mucosal cell of the small intestines by simple diffusion

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73
Q

Basic nutrient absorption of Fructos

A

Facillitated diffusion into the mucosal cell of the small intestine

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74
Q

Basic nutrient absorption of Amino Acids

A

Active transport into the mucosal cell of the small intestine

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75
Q

Large intestine

A
  • Can absorb water and some vitamins and minerals
  • has some intestinal microflora
  • food moves very slowly through the LI
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76
Q

Intestinal microflora

A
  • are hundreds of types of bacteria
  • live on food that has not been absorbed
  • can produce nutrients
  • produce gas
77
Q

Probiotics

A
  • Are alive
  • Are in the LI
  • beneficial bacteria
  • hard to tell if supplements work, may help regularity and immune function
  • definitely don’t hurt, no evidence if they help
78
Q

Prebiotics

A

Are food for the beneficial bacteria in the LI

Work together with probiotics

79
Q

Celiac Disease

A

-Gluten triggers an immune response which damages the villi of the small intestine, which results in decreased capability to absorb nutrients

80
Q

Dry Mouth:Cause

A

Diseases, medications

81
Q

Dry Mouth: Consequences

A

Decreased food intake due to changes in taste, difficulty chewing and swallowing, increased tooth decay and gum disease

82
Q

Dry Mouth: Treatment/Management

A

Change medications, use artificial saliva

83
Q

Dental Pain and loss of teeth: Cause

A

Tooth decay and gum disease

84
Q

Dental pain and loss of teeth: Consequences

A

Reduced food intake due to impaired ability to chew, reduced nutrient absorption due to incomplete digestion

85
Q

Dental pain and loss of teeth: Treatment/management

A

Change consistency of foods consumed– possible but less enjoyable

86
Q

GERD

A

Heartburn, aka Gasteroesophageal reflux disease

87
Q

GERD: Causes

A

Stomach acid leaking into the esophagus due to overeating, anxiety, stress, pregnancy, hiatal hernia or disease processes

88
Q

GERD: Consequences

A

Pain and discomfort after eating, ulcers,increased cancer risk

89
Q

GERD: Treatment/management

A

Reduce meal size, avoid high fat foods, consume liquids between rather than during meals, remain upright after eating, take stomach antacids and other meications

90
Q

Diarrhea: Causes

A

Bacterial and viral infections, medications, food intolerance

91
Q

Diarrhea: Consequences

A

Dehydration and electrolye imbalance, difficulty absorbing nutrients (Because food moves too fast through the GI tract)

92
Q

Diarrhea: Treatment/management

A

Medications to treat infection, fluid and electrolyte replacement

93
Q

Constipation: Causes

A

Low fiber intake, low fluid intake, high fiber in combination with low fluid intake, weak intestinal muscles, not being active

94
Q

Constipation: Consequences

A

Discomfort, intestinal blockage, formation of outpouching in the intestinal wall called diverticula

95
Q

Constipation:Treatment/Management

A

High fiber/high fluid diet, exercise, medications

96
Q

Alternate feeding methods

A
  • Enteral or tube feedings

- TPN-total parenteral nutrition

97
Q

Enteral or tube feedings

A
  • if unable to take in food by mouth (can’t swallow etc), but rest of GI tract runs normally
  • tube into the stomach
98
Q

TPN

A

Total parenteral nutrition

-if you can’t digest at all, put all nutrients directly into the blood stream

99
Q

Livers role in transport of nutrients

A

liver is the gatekeeper between water soluble nutrients absorbed in the small intesting and circulation, they must go through the liver to the bloodstream

100
Q

Lymphatic systems role in the transport of nutrients

A

transports larger, fat soluble materials

101
Q

AMDR for Carbohydrates

A

45-65% of total calories

102
Q

endosperm

A

the largest part of the kernel, it is made up primarily of starch but also contains most of the protein along with some of the vitamins and minerals

103
Q

bran

A

the outermost layers, contain most of the fiber and are a good source of many vitamins and minerals

104
Q

Germ

A

located at the base of the kernal
Is the embryo where the sprouting occurs.
is a source of oil and is rich in vitamin E

105
Q

What parts of the grain to whole/unrefined grains contain?

A

Endosperm, Bran, Germ

106
Q

What do refined grains contain?

A

Just the endosperm
They are enriched with thiamin, riboflavin, niacin and iron
They are fortified with folate
-don’t replace the fiber and vitamin E

107
Q

Monosaccharide

A

The basic unit of a carbohydrate, a single sugar molecule

108
Q

What are the 3 most common monosaccharides?

A

Glucose, galactose, fructose

109
Q

Where is fructose found?

A

fruits, vegetables, honey

110
Q

where is Galactose found?

A

Milk (as part of lactose)

111
Q

Disachharides

A

simple carbohydrates made of two monosaccharides linked together

112
Q

Which 2 monosaccharides are in sucrose?

A

Glucose+Fructose

113
Q

Which monosaccharides are in Maltose?

A

Glucose + Glucose

114
Q

Which monosaccharides are i Lactose?

A

Glucose + Galactose

115
Q

Oligosaccharides

A

Short chains of less than ten monosaccharides

-in beans, onions, bananas

116
Q

Polysaccharides

A

long chains of monosaccharides, include glycogen found in animals and starch and fiber found in plants

117
Q

Soluble fiber

A
  • Dissolves in water to form a viscous solution

- Can be broken down by bacteria in the LI, thus producing a small amount of nutrients

118
Q

Insoluble Fiber

A
  • does not dissolve in water

- can not be broken down by bacteria

119
Q

Good sources of soluble fiber

A

legumes, prunes, apricots, raisins, oranges, bananas, oats, apples, eggplane, flaxseed

120
Q

Good sources of insoluble fiber

A

Wheat bran, whole-wheat bread, broccoli, corn, eggplant, apple skin, nuts and seeds

121
Q

Inulin

A
  • Used as supplemental fiber in things like fiber one
  • derived from chicory root
  • tolerance can vary, some may see gas, bloating, cramps
122
Q

Summary of digestion and absorption of Carbohydrates

A
  1. In Mouth: Salivary Amylase breaks down starch into shorter polysaccharides
  2. In Stomach: Salivary amylase is inactivated by acid
  3. In SI: pancreatic amylase completes the breakdown of starch into diasaccharides and oligosaccharides
  4. At the Villi of SI, enzymes complete the digestion of disaccharides and oligosaccharides into monosaccharides
  5. . In LI: fiber and other indigestable carbs are partially broken down by bacteria to form short chain fatty acid and gas
123
Q

Lactose Intolerance

A
  • Normally, lactase is needed to digest lactose If lactose is not digested in the SI it passes through to the LI- which can lead to cramping, and diarrhea.
  • Is more common in certain ethnic groups
  • Can be diagnosed with a hydrogen breath test
124
Q

Indigestable Carbs

A 
Resistant starch, fiber and oligosaccharides are not digested in the SI
These affect:
-transit time
-the type of intestinal mocroflora
-amount of intestinal gas
-nutrient absorption
125
Q

Carbohydrate function

A

Provide energy

-The brain and RBC can only use glucose as their energy

126
Q

in general, how is blood glucose regulated?

A

Concentration of glucose in the blood is regulated by the liver and by enzymes secreated by the pancreas

127
Q

Glycemic Response

A

How quickly and how high blood glucose rises after carbohydrates are consumed
Is altered by :
-the amount of carbs consumed
-the type of carbs consumed
-the amount of protein and fat consumed along with the carbs

128
Q

Glycemic Index

A

a ranking of how foods affect the glycemic response

  • High is >70,
  • Low is <55, this means the blood sugar rises more slowly
129
Q

Regulating Blood Glucose

A
  1. Following a meal, blood glucose levels increase.
  2. Insulin is released, stimulating the uptake and storage of glucose
  3. Several hours after a meal, the blood glucose level frops.
  4. Glucagon is released, stimulating the breakdown of glycogen into glucose and the synthesis of new glucose molecules by gluconeogenesis
130
Q

Cellular Respiration

A

-To generate energy, glucose is metabolized through cellular respiration
C6H12O2 +O2 –>6CO2+6H2O+ ATP

131
Q

What happens when Carbs are limited?

A
  • Gluconeogenesis

- Ketone Formation

132
Q

Gluconeogenesis

A
  • If the body needs energy, it can break down the muscle
  • occurs in the liver and kidney cells
  • Some AA can form 3C molecules of pyruvate or oxaloacetate, which can then take part in cellular respiration
133
Q

Ketone Formation

A
  • oxaloacetate is conserved, so acetly CoA derived from fatty acids will not enter the citric acid cycle
  • instead, the liver converts acetyl coA to ketons
  • ketones can be used as energy by some tissues (muscle, heart, kidney, brain)
  • Sever ketosis increases the blood acidity and can cause death.
134
Q

Health problems caused by Diabetes (Statistics)

A
  • leading cause of blindness in the US

- accounts for 44% of all new cases of kidney failure

135
Q

Gestational diabetes

A

occurs in women during pregnancy
may increase the risk of developing type 2 diabetes later in life
have routine screening
usually is diagnosed around 20 weeks

136
Q

Type 1 diabetes

A

Insulin is no longer made in the body
Is an autoimmune disease that comes on rapidly
Is usually diagnosed in adolescents

137
Q

Type 2 diabetes

A

Insulin is present but the cells do not respond
Can often be managed with diet and exercise
Risk factors: genetics, obesity, sedentary lifestyle, genetics and environment

138
Q

Prediabetes

A

indications that blood glucose levels aren’t maintained as tightly as normal

139
Q

Immediate symptoms of diabetes

A

excessive thirst, frequent urination, blurred vision, weight loss (because cells aren’t getting any glucose)

140
Q

Long term complications of diabetes

A

damage to the heart, blood vessels, kidneys, eyes and nervous system. Infections are more common, amputations may be neccessary

141
Q

Diabetes complications due to damage of large blood vessels

A
  • Increased risk of stroke
  • high blood pressure and increased risk of heart attack
  • blocked arteries in legs
  • reduced blood flow to feet
  • common infections
142
Q

Diabetes complications due to damage to small blood vessels

A

-Bleeding inretina, leading to blindness
-Damage to kidney cells
-nerve damage that causes numbness and pain
-

143
Q

Diabetes treatment

A
  • Need to maintain tight control over blood sugar
  • Diet-may need to eat consistently
  • Exercise-increases # of glucose receptors
  • oral medication- to increase sensitivity, increase insulin production or decrease liver production of glucose
  • Insulin
144
Q

Hypoglycemia

A

Symptoms: sweating, rapid HR, confusion, weakness
Treatment:Carbs, can have juice, or take glucose pills
Prevention: balance between insulin and carbs

145
Q

Carbs and dental caries

A

Sucrose+Bacteria lead to plaque formation and acid production, which result in the dissolution of tooth enamel and formation of cavities

146
Q

Rationale behind low carb weight loss diets

A
  • Foods high in carbs stimulate the release of insulin.Insulin promotes energy storage, mainly in the form of fat. So less insulin would mean less fat storage.
  • Eating more protein promotes satiety, has slower gastric emptying, so you feel fuller longer.
147
Q

Carbs and heart disease

A

diets high in whole grains have been found to reduce the risk of heart disease
water soluble fiber binds dietary cholesterol and reduces absorption

148
Q

fiber and bowel disorders

A

diets high in fiber can releive or prevent certain bowel disorders including:

  • Hemorrhoids
  • Diverticulosis
  • Diverticulitis
  • Constipation
149
Q

Diverticulosis

A

outpouchers in the large intestines

150
Q

Diverticulitis

A

inflammation of outpouches (diverticuli) in the large intestine

151
Q

Colon Cancer and fiber intake

A

Epidemiological studies have shown that diets high in fiber have lower incidence of colon cancer.
Data from clinical trials do not support this claim

152
Q

RDA for carbs

A

130g/day

153
Q

AMDR for carbs

A

45-65% total energy

154
Q

AI for fiber for men

A

38g/day

155
Q

AI for fiber for women

A

25g/day

156
Q

According to WHO how much of our daily energy should be from added sugars?

A

Less than 10%

157
Q

Choosing carbs wisely

A
  • choose whole grains
  • limit added sugars-
  • increase fruits and vegetables
  • monitor portion sizes
158
Q

On nutrition labels, what does “fiber” mean

A

it includes both soluble and insoluble fibers

159
Q

Alternative Sweeteners (general)

A

Non-nutritive–no kcal

FDA has defined ADI for them based on a body weight of 70kg

160
Q

Saccharin

A
  • Sweet’n low
  • 300x sweeter than sucrose
  • developed in 1879
  • 1909 USDA said it was “probably safe”
  • used during WWI, WWI sugar shortags
  • 1970s- studies showed it may cause bladder cancer
  • 1979- had to be labeled saying it may be carcinogenic
  • 2000 research invalid– doesn’t cause cancer
161
Q

Aspartame

A
  • Equal
  • 200x sweeter than sucrose
  • Breaks down when heated
  • Can’t be used if someone has PKU–disorder where you can’t process phenylalanine
162
Q

Acesulfame K

A
  • Sunett/Sweet one
  • 200x sweeter than sucrose
  • Heat stable
163
Q

Sucralose

A
  • Splenda

- 600x sweeter than sucrose

164
Q

Stevia

A
  • Truvia
  • 300x sweeter than sucros
  • marketed as more natural
  • comes from a plant, but is still highly processed and put in higher concentrations than it would ever be found in nature
165
Q

Sugar alcohols

A
  • contain calories
  • are not absorbed as readily as other sugars– provide less energy/contain less calories
  • can cause GI symptoms- difficult to digest
166
Q

Agave

A

Same amount of energy and carbs as sugar

-lower Glycemic Index, so raises blood sugar more slowly

167
Q

According to Exchange lists, how many g is one serving of carbs?

A

15g

168
Q

USDA Guidelines for Solid Fats

A

16g

169
Q

USDA guidelines for added sugars

A

32g

170
Q

DASH Diet

A

Dietary Approaches to Stop Hypertension

rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats

171
Q

Mediterranean Eating Pattern

A

Heavy in fruits, vegetables, grains, olive oil, nuts, legumes
Fish/Seafood at least 2 times a week
Moderate in cheese, yogurt, poultry and eggs
Very little meats and sweets

172
Q

Food label claims: “Free”

A

Means there is less than 0.5 g per serving

173
Q

Food label claims: “Low”

A

Low fat–3g or less per serving

low cholesterol–les than 20mg or cholesterol per serving

174
Q

Food label claims: Lean/Extra lean

A

Lean: less than 10g fat, less than 4.5g sat. fat, less than 95mg cholesterol

Extra lean: less than 5g fat, less than 2g sat. fat, less than 95mg of cholesterol

175
Q

Food label claims: High/ “rich in”

A

contain 20% or more of the aily Value for a particular nutrient

176
Q

Food label claims: Good source

A

contains 10-19% of the daily value for a particular nutrient serving

177
Q

Food label claims: Reduced

A

contains 25% less of a nutrient than the regular referene product

178
Q

Food label claims: Light

A

contains 1/3 fewer caloirs, or half the fat of a reference food

179
Q

Food label claims: more

A

at least 10% of the daily value more than reference food

180
Q

Food label claims: Healthy

A

contain no more than 360mg sodium, no more than 60mg of cholesterol, provide at least 10% of A or C or Fe or Ca or protein or fiber

181
Q

24 hour recall

A

tells us about food intake information

182
Q

Nutrition related interview

A

tells information about diestary supplements, water, meal and snack patterns, alcohol intake ets

183
Q

Antrhropometric measurements

A

height, body weight, body composition and body circumference to determine weight-fat distribution

184
Q

Lab measurements

A

blood lipid levels, glood glucose levels, measures of protein, vitaminand mineral status

185
Q

Clinical assesments

A

Chronic disease risk assesments for heart disease, diabetes, etc

186
Q

Glycemic Load

A

Calculated by multiplying a foods glycemic index by the amount of available carbohydreate in a serving of the food

187
Q

Fasting blood glucose

A

measured after an 8-12 hour fast and is normally maintained between 70 and 100mg of glucose per 100mL of blood

188
Q

NHANES

A

National Health and nutrition examination survey

Intro to Nutrition (5 decks)

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