Exam 1 Flashcards
Calories per gram carbohydrates
4kcal
Calories per gram fats and oils
9 kcal
What is considered most energy or calorie dense?
Fats and oils
Calories per gram protein
4 kcal
Macronutrients
Nutrients required in large amounts
Carbs, fats, proteins and water examples of
Macronutrients
Where do calories come from?
Kilocalories from food
Micronutrients
nutrients required in small amounts
Vitamins and minerals are
micronutrients
What foods contain carbs
Grains, vegetables, fruits, dairy and legumes
EAR
Estimated Average Requirement; Average daily intake level of a nutrient that will meet the need of 50% of the people in a particular age or gender category
RDA
Recommended Dietary allowance; The average daily intake level required to meet the needs of 97-98% of people in a particular age and gender category
UL
Tolerable Upper Intake Level; Highest average daily intake levels that is not likely to have adverse affects on the health of most people. *Consumption of a nutrient above this is not safe
AMDR
Acceptable Macronutrient Distribution Ranges; Describes the portion of the energy intake that should come from each macronutrient
Adequacy
provides enough energy, nutrients, fiber, vitamins, and minerals to support a persons health
Moderation
Eating the right portion sizes to maintain a healthy weight
Balance
Contains the right combination of foods to provide the proper balance of nutrients
Variety
Eating many different types of foods each day
What does a registered dietician do?
Educated to promote health, and to prevent and treat diseases through diet. Overseen by the Academy of Nutrition and Dietetics
What are the my plate food groups
Grains, Vegetables, Fruits, (Milk, yogurt, cheese), (Meat, poultry, fish, eggs, nuts, beans), Oils and discretionary calories
What are discretionary calories
Limit 260 calories sweets or extras from the other food groups
Whats required on a food label?
- Statement of identity
- Net contents of the package
- Ingredients list
- Manufacture’s name and address
- Nutrition information
The ingredient list is in order of what
weight of ingredient
Percent Daily Values
Describes how much a serving of food contributes to your total intake of a nutrient. Based on a diet of 2,000 calories,
What diet treats hypertension
Dash diet = more fruits and veggies it reduces blood pressure
Hunger
Physiological sensation that prompts us to eat
Digestion
The process of breaking large food molecules down to smaller food molecules (includes mechanical and chemical digestion)
Absorption
The process of taking molecules across a cell membrane and into the cells of the body
Where are most nutrients absorbed?
small intestine
How are hunger and satiation regulated
physiological sensation
What are the behavioral stages of change
Pre contemplation, Contemplation, Preparation, Action, Maintenance, Termintation
Precontemplation
Unaware you have a problem or resisting change
Contemplation
Aware you have a problem and seriously thinking about changing but struggle with the pros and cons
Preparation
Committed to making a change but looking at suitable action
Action
Actively making lifestyle changes
Maintenance
Patiently persist with new lifestyle behaviors through difficult situations
Termination
committed to new lifestyle regardless of situation
Mechanical Digestion
The physical breakdown of food
Chemical Digestion
enzymatic reactions that break down large food molecules
Where does digestion begin?
in the mouth
What is chewing?
mechanical digestion that breaks food into smaller pieces
Salivary amylase
enzyme produced by the salivary glands that begins the chemical digestion of carbohydrates
Epiglottis
covers the opening of the trachea during swallowing but is open while we chew to allow us to breath
Esophagus
Food travels from the mouth to the stomach through this
Peristalsis
muscular contractions moving through the GI tract
Gastroesophageal sphincter
separates the esophagus from the stomach
What does digestion in the stomach include?
- mechanical digestion to mix food with gastric juices
- chemical digestion of proteins
What does gastric juices contain?
Hydrochloric acid, Pepsin, Gastric Lipase, Mucus
Hydrochloric acid
to denature proteins and activate pepsin, ph less than 2
Pepsin
enzyme to digest protein
Gastric Lipase
an enzyme to digest fat (mainly in infants)
Mucus
to protect stomach lining
Chyme
semi-solid product of mechanical and chemical digestion in the stomach
Pyloric sphincter
chyme is released through this to the small intestine
Chemical digestion occurs in the small intestine using
pancreatic enzymes and bile
what are the accessory organs in the GI tract
Liver, Gallbladder and pancreas
Liver
produces bile which emulsifies fat
Gallbladder
stores bile
Pancreas
produces digestive enzymes and produces bicarbonate to neutralize chyme
Villi
folds in the lining that are in close contact with nutrient molecules
brush border
composed of microvilli which greatly increase the surface area
ileocecal valve
undigested food moves through this to the large intestine
large intestine
very little digestion takes place, some nutrients such as (water, potassium & sodium) and material is stored 12-24 before elimination
Heartburn
caused by hydrochloric acid in the esophagus
GERD
(gastroesophageal reflux disease) is painful persistant heart burn
disorders related to digestion are caused by
eating to large quantity of food and lying down within two hours of eating
Constipation caused by
inadequate fluid intake, inadequate fiber intake, inadequate exercise and ignoring the urge to use your bowels
constipation can lead to
diverticulitis and diverticulosis
Diverticulosis
pockets within the large intestine
Diverticulitis
pockets become inflamed and can break releasing bacteria into your circulation
Nutrition promotes what kinds of healthy lifestyles?
Spiritual health,emotional health, social health, occupational health and physical health
Nutrition can prevent deficiency diseases such as
Scurvy and Pellagra
Scurvy
bleeding gums
Pellagra
damaged skin
Nutrition can prevent chronic diseases such as
cancer, type 2 diabetes, stroke, heart disease
What are the goals of healthy people 2020
increase quality and years of healthy life
eliminate health disparities
What is nutrition?
Study of how food nourishes the body
how food influences our health
Nutrient
the chemicals in the foods that are critical to human growth and function
Vitamins
micronutrients that do not directly supply fuel to our bodies
Fat soluble vitamin
ADEK, Soluble in fat, stored in the human body
Water soluble vitamin
Soluble in water, not stored in the body
What are some major minerals
Calcium, Phosphorus, sodium, potassium
What are some trace minerals?
Iron, Zinc, Copper
Major minerals
needed in amounts greater than 100mg/day in diet
Trace minerals
Needed in amounts less than 100mg/day
Water is involved in what body processes
fluid balance, nutrient transport, removal of waste, muscle contractions
Phytochemicals may reduce the risk of
cancer, heart disease and memory loss
Phytochemicals
naturally occurring chemical found in plants
Two types of studies
In Vitro and In Vivo
In Vitro
test tubes or culture media
In Vivo
In a living body = non humans and humans
Study designs
Descriptive, Correlation, Causal studies
Descriptive studies
designed to document what is going on or what exists
Correlation studies
Looking at the relationship between two factors
Causal
cause and effect study, Does A cause B?
Control group
group that follows the same protocol without treatment
why is it good to have a control group?
helps ensure validity of the findings
Randomized
Assigning subjects to treatment or control group impartially
Double blind
no one knows who is in what group
Why is double blind good?
prevents bias in reporting results
DRI
Dietary reference intake which is updated nutritional standards
DRI consists of what values?
EAR, RDA, AI, UL
AMDR for carbohydrates
45-65%
AMDR Fat
20-35%
AMDR Protein
10-35%
5 a day plan for better health
recommends a minimum of 5 fruits and vegetables per day
DASH Diet
recommends more fruits and vegetables, shown to reduce blood pressure
the exchange system
food is grouped by content of calories, carbs, protein and fat
Food provides us with
energy for body processes, heat for body temperature and regulation and building blocks for growth and maintenance of body tissue
Appetite
psychological desire to eat certain foods example being strong cravings when we r not hungry
satiety
the feeling of not being hungry between meals
