Exam 1 Flashcards
What is Nutrition
the science of food and its nutrients and their actions, interactions and balance in relation to health and disease
The General Role of Nutrition on Health and Disease
inadequate nutrients can lead to
1. heart disease
2. stroke
3. cancer
4. kidney problems
5. diabetes
6. Chronic liver disease
7. Alzheimers
What are Modifiable risks Factors? Give Examples
risk factors that can be easily changed
Examples- physical activity, eating choices, smoking
What are non-modifiable risk factors? Give Examples
risk factors that cannot be changed
Examples- genes, height, family history
What are Nutrients
- substances of food that are required by the body to maintain basic bodily functions
What are nutrients role in the body?
- they can produce energy
- help the body detect and respond to environmental surroundings
- move, excrete respire, grow, and reproduce
What are Macronutrients?
- nutrients that are needed in larger quantities every day that are metabolically processed into cellular energy to carry out basic functions
What are the Types of Macronutrients
- Carbohydrates
- Lipids
- Proteins
What are micronutrients
- nutrients needed by the body to carry out basic functions but needed in lesser amounts
What are lipids made up of
- carbon, hydrogen, oxygen
What are proteins made up of
- nitrogen, carbon, hydrogen, oxygen
What are carbohydrates made up of
- carbon, hydrogen, oxygen
What is water made up of
hydrogen and water
Food Sources of Carbohydrates
- grains
- nuts
-seeds - legumes
- fruits
- veggies
Food Sources of Lipids
- oils
- meat
- dairy
Food Sources of Proteins
- chicken
- diary
- broccoli
- chickpeas
What is a Simple Carbohydrate
- fast releasing carb made up of one or two basic units
What is a complex carbohydrate
slow releasing carbs made up of chains of simple carbs that can be branched or unbranched
What is a monosaccharide and examples
one molecule of sugar
1. glucose
2 fructose
3. galactose
What is a disaccharide and examples
2 sugar molecules
1. sucrose
2. lactose
3. maltose
What are fatty acids
made up of hydrocarbon atoms
backbones of lipids
What are triglycerides
Glycogen and 3 fatty acids
body fat in humans
What are Phospohlipids
a unique amphiliphic dyglicerides that are found in cell membranes
What are sterols
lipids with a ring structure
What are water soluble vitamins
- excreted, easily lossed
What are fat soluble vitamins
easily stored in the fat of the body, increases toxicity
What are major minerals
minerals needed in 100s mg per day
Types of major minerals
- potassium
- sodium
- sulfur
- calcium
What are trace minerals
nutrients that are needed few mg/day or less
What is the water requirement for the human body
2L a day
can only survive 3 days without it
What are the functions of water
temp regulation, transport nutrients, chemical reactions, lubrication
Define the nutrition definition of a calorie
measurement of the energy content of food
What is calorie density
less nutrition, more calories
What is nutrient density
higher nutrients, less calories
What are the calories contain macronutrients and their calorie contents per gram
Carbohydrates- 4 cals/gram
Protein- 4cals/gram
Lipids- 9cal/g
Alcohol- 7cal/g
What are DRIs- Dietary Reference Intakes
- nurtient intakes of healthy people based on age, gender, sex
What are RDAs- recommended dietery allowance
- avg daily intake level that is sufficient to meet the nutrient requirement of nearly all. healthy individuals in a group
UL- tolerable upper intake levels
- the highest level of daily nutrients that pose no risk of adverse health effects to almost all individuals in the general population
AMDR- Acceptable Macronutrient distribution range
- set recommended ranges for macronutrients
- protein (10-35%)
- carbohydrates(45-65)
- lipids( 20-35%)
EAR- Estimated Avg. Intakes
- the nutrient intake value that is estimated to meet the requirement of 50% of individuals in a life stage
AI- Adequate Intakes
- the avg. estimated nutrient level required to meet a healthy populations need
used when EAR/RDA is unavailable
What is Portion Size
the amount you choose to eat
What is a serving size
the standardized size
Current Portion Trends
huge portion size, bigger customer, low price, excess calories
Describe the recommendations of the Dietary Guidelines for Americans
- follow healthy dietary patterns at every life stage
- enjoy nutrient dense meals, with preferences, money restriction
- focus on meeting food group needs
- limit food and bevs. with high added sugars, high saturated fats and sodium
What the latest changes to the nutrition facts label
calories are bigger
no more “calories from fat”
Daily value percentage was added
Define all aspects of MyPlate
- make 1/2 your plate fruits and veggies
- 1/2 your grains whole grains
- dairy= low fat or fat free
- vary protein routine
What are commonly used nutrient claims
- low fat
- fat free
- low cholesterol
- high in fiber
What are cells
- the basic structural and functional unit of life
organelles
- structural and functional units of cells
What are tissues
a group of cells that work together
Connective Tissues
tissues that conncect other tissues + organs
Epithelial Tissues
tissues that line the organs
Nervous Tissues
detects and reacts to signals in the enviornment
Muscle Tissue
smooth and cardiac makes up organs
skeletal muscle contracts for movement and support
Organ
a group of tissues arranges in a manner to support a common physiological function
Brain
soft nervous tissue contained in skull, functioning as coordinating center of sensation and nervous activity
Heart
a hollow muscular organ that pumps blood throughout the body using the circulatory system. 4 chambers
Lungs
organs situated in ribcage, takes in oxygen, releases carbon dioxide using sacs
Stomach
internal organ linking esophagus to small intestine, where digestion of food occurs
liver
large lobed, vascular in the upper abdomen which cleanses blood and aids in digestion by secreting bile
Kidneys
filters waste, excretes urine, found by the spine and removes excess fluid from the blood
Organ Systems
2 or more organs that support a physiological function
Circulatory System (cardiovascular system)
- pumps blood through the body, veins bring unoxygenated back to heart, arteries bring oxygenated to the body
Nervous system
complex wiring of nerves which react and send signals to and from different parts of the body
Muscular System
responsible for movement, joint stability, posture, heat production
Skeletal System
- a group of bones who work together to create a structure and protect organs
Digestive System
- breaks down food into smaller components to be absorbed by the body and used for energy
Mechanical Digestion
chewing, physical breakdown
Chemical Digestion
- using enzymes/chemicals to break down food
Describe Peristalsis
muscle contraction that pushed the bolus down the esophagus and into the stomach
Describe Segmentation
sloshes the chyme back and forth in a part of the small intestine to promote further mixing
What process happens in the mouth
food mixed with saliva being the breakdown along with chewing
Esophagus
carries food to the stomach
stomach
mixes food with acid and enzymes while churning the mixture into a semi-liquid
Small intestine
this is where nutrients are broken down and absorbed into the blood and lymph
Large Intestine
absorbs water, vitamins and minerals and excretes waste
Describe what occurs in the duodenum
pancreatic juices neutralize the acidic chyme, breaking down protein, carbs and lipids. The gallbladder also secretes bile
Sections of the small intestine
- duodenum
- jujunum
- ileum
What are villi
small finger like projections that cover the lining of the small intestine
What are microvilli
smaller projections on the villi that increase the surface area of the intestine
Where does most digestion take place
90% of digestion takes place in the small intestine
Describe the bacteria present in the large intestine
1,000,000,000,000,000 bacteria
- most of the bacteria present in the intestine is harmless
many are beneficial in supporting immunity, and creating compounds in bodily functions like B vitamins
Constipation
infrequent bowel movements, less than 2 times per week
Nutritional prescription for constipation
high insoluble fiber and liquids
Diarrhea
frequent bowel movement more that 3 times a day
Nutrition prescription for Diarrhea
high soluble fiber, fluids
GERD
gastroesophageal reflux disease
Prevalence of GERD
presistant acid reflux occuring more than 2 times a week
affects 25-35% percent of US Adults
Associated Conditions of GERD
obesity, smoking, alcohol use, pregnancy, consumption of large meals
Symptoms of GERD
heartburn, regurgitation, coughing, difficulty swallowing
Foods to avoid with GERD
chocolate, garlic, fried foods, tomato products, alcohol, and caffeine
Recommendations for GERD
small meals, remain upright after eating, surgery, medication
What is gastroparesis
delayed gastric emptying
Prevalence of Gastroparesis
affects up to 4% of US adults
Associated conditions of Gastroparesis
diabetes, infections, medications and surgeries, hypothyroidism, nervous system disease, connective tissue disorder
Symptoms of Gastroparesis
nausea, vomiting, acid reflux, bloating, weight loss, malnutrition
Recommendations for Gastroparesis
small meals, lower fat foods, stay hydrates, gentle exercise after eating, pureed foods
Diverticula Disease
pouches the form in the wall of the large intestine
diverticulosis
presence of pouches
diverticulitis
infected/inflamed pouches
Prevalence of Diverticular disease
5% under 40, 65% in 85+ older
