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Exam 1 Flashcards

1
Q

Calories per gram carbohydrates

A

4kcal

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2
Q

Calories per gram fats and oils

A

9 kcal

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3
Q

What is considered most energy or calorie dense?

A

Fats and oils

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4
Q

Calories per gram protein

A

4 kcal

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5
Q

Macronutrients

A

Nutrients required in large amounts

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6
Q

Carbs, fats, proteins and water examples of

A

Macronutrients

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7
Q

Where do calories come from?

A

Kilocalories from food

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8
Q

Micronutrients

A

nutrients required in small amounts

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9
Q

Vitamins and minerals are

A

micronutrients

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10
Q

What foods contain carbs

A

Grains, vegetables, fruits, dairy and legumes

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11
Q

EAR

A

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

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12
Q

RDA

A

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

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13
Q

UL

A

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

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14
Q

AMDR

A

Acceptable Macronutrient Distribution Ranges; Describes the portion of the energy intake that should come from each macronutrient

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15
Q

Adequacy

A

provides enough energy, nutrients, fiber, vitamins, and minerals to support a persons health

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16
Q

Moderation

A

Eating the right portion sizes to maintain a healthy weight

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17
Q

Balance

A

Contains the right combination of foods to provide the proper balance of nutrients

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18
Q

Variety

A

Eating many different types of foods each day

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19
Q

What does a registered dietician do?

A

Educated to promote health, and to prevent and treat diseases through diet. Overseen by the Academy of Nutrition and Dietetics

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20
Q

What are the my plate food groups

A

Grains, Vegetables, Fruits, (Milk, yogurt, cheese), (Meat, poultry, fish, eggs, nuts, beans), Oils and discretionary calories

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21
Q

What are discretionary calories

A

Limit 260 calories sweets or extras from the other food groups

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22
Q

Whats required on a food label?

A
  1. Statement of identity
  2. Net contents of the package
  3. Ingredients list
  4. Manufacture’s name and address
  5. Nutrition information
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23
Q

The ingredient list is in order of what

A

weight of ingredient

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24
Q

Percent Daily Values

A

Describes how much a serving of food contributes to your total intake of a nutrient. Based on a diet of 2,000 calories,

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25
What diet treats hypertension
Dash diet = more fruits and veggies it reduces blood pressure
26
Hunger
Physiological sensation that prompts us to eat
27
Digestion
The process of breaking large food molecules down to smaller food molecules (includes mechanical and chemical digestion)
28
Absorption
The process of taking molecules across a cell membrane and into the cells of the body
29
Where are most nutrients absorbed?
small intestine
30
How are hunger and satiation regulated
physiological sensation
31
What are the behavioral stages of change
Pre contemplation, Contemplation, Preparation, Action, Maintenance, Termintation
32
Precontemplation
Unaware you have a problem or resisting change
33
Contemplation
Aware you have a problem and seriously thinking about changing but struggle with the pros and cons
34
Preparation
Committed to making a change but looking at suitable action
35
Action
Actively making lifestyle changes
36
Maintenance
Patiently persist with new lifestyle behaviors through difficult situations
37
Termination
committed to new lifestyle regardless of situation
38
Mechanical Digestion
The physical breakdown of food
39
Chemical Digestion
enzymatic reactions that break down large food molecules
40
Where does digestion begin?
in the mouth
41
What is chewing?
mechanical digestion that breaks food into smaller pieces
42
Salivary amylase
enzyme produced by the salivary glands that begins the chemical digestion of carbohydrates
43
Epiglottis
covers the opening of the trachea during swallowing but is open while we chew to allow us to breath
44
Esophagus
Food travels from the mouth to the stomach through this
45
Peristalsis
muscular contractions moving through the GI tract
46
Gastroesophageal sphincter
separates the esophagus from the stomach
47
What does digestion in the stomach include?
- mechanical digestion to mix food with gastric juices | - chemical digestion of proteins
48
What does gastric juices contain?
Hydrochloric acid, Pepsin, Gastric Lipase, Mucus
49
Hydrochloric acid
to denature proteins and activate pepsin, ph less than 2
50
Pepsin
enzyme to digest protein
51
Gastric Lipase
an enzyme to digest fat (mainly in infants)
52
Mucus
to protect stomach lining
53
Chyme
semi-solid product of mechanical and chemical digestion in the stomach
54
Pyloric sphincter
chyme is released through this to the small intestine
55
Chemical digestion occurs in the small intestine using
pancreatic enzymes and bile
56
what are the accessory organs in the GI tract
Liver, Gallbladder and pancreas
57
Liver
produces bile which emulsifies fat
58
Gallbladder
stores bile
59
Pancreas
produces digestive enzymes and produces bicarbonate to neutralize chyme
60
Villi
folds in the lining that are in close contact with nutrient molecules
61
brush border
composed of microvilli which greatly increase the surface area
62
ileocecal valve
undigested food moves through this to the large intestine
63
large intestine
very little digestion takes place, some nutrients such as (water, potassium & sodium) and material is stored 12-24 before elimination
64
Heartburn
caused by hydrochloric acid in the esophagus
65
GERD
(gastroesophageal reflux disease) is painful persistant heart burn
66
disorders related to digestion are caused by
eating to large quantity of food and lying down within two hours of eating
67
Constipation caused by
inadequate fluid intake, inadequate fiber intake, inadequate exercise and ignoring the urge to use your bowels
68
constipation can lead to
diverticulitis and diverticulosis
69
Diverticulosis
pockets within the large intestine
70
Diverticulitis
pockets become inflamed and can break releasing bacteria into your circulation
71
Nutrition promotes what kinds of healthy lifestyles?
Spiritual health,emotional health, social health, occupational health and physical health
72
Nutrition can prevent deficiency diseases such as
Scurvy and Pellagra
73
Scurvy
bleeding gums
74
Pellagra
damaged skin
75
Nutrition can prevent chronic diseases such as
cancer, type 2 diabetes, stroke, heart disease
76
What are the goals of healthy people 2020
increase quality and years of healthy life | eliminate health disparities
77
What is nutrition?
Study of how food nourishes the body | how food influences our health
78
Nutrient
the chemicals in the foods that are critical to human growth and function
79
Vitamins
micronutrients that do not directly supply fuel to our bodies
80
Fat soluble vitamin
ADEK, Soluble in fat, stored in the human body
81
Water soluble vitamin
Soluble in water, not stored in the body
82
What are some major minerals
Calcium, Phosphorus, sodium, potassium
83
What are some trace minerals?
Iron, Zinc, Copper
84
Major minerals
needed in amounts greater than 100mg/day in diet
85
Trace minerals
Needed in amounts less than 100mg/day
86
Water is involved in what body processes
fluid balance, nutrient transport, removal of waste, muscle contractions
87
Phytochemicals may reduce the risk of
cancer, heart disease and memory loss
88
Phytochemicals
naturally occurring chemical found in plants
89
Two types of studies
In Vitro and In Vivo
90
In Vitro
test tubes or culture media
91
In Vivo
In a living body = non humans and humans
92
Study designs
Descriptive, Correlation, Causal studies
93
Descriptive studies
designed to document what is going on or what exists
94
Correlation studies
Looking at the relationship between two factors
95
Causal
cause and effect study, Does A cause B?
96
Control group
group that follows the same protocol without treatment
97
why is it good to have a control group?
helps ensure validity of the findings
98
Randomized
Assigning subjects to treatment or control group impartially
99
Double blind
no one knows who is in what group
100
Why is double blind good?
prevents bias in reporting results
101
DRI
Dietary reference intake which is updated nutritional standards
102
DRI consists of what values?
EAR, RDA, AI, UL
103
AMDR for carbohydrates
45-65%
104
AMDR Fat
20-35%
105
AMDR Protein
10-35%
106
5 a day plan for better health
recommends a minimum of 5 fruits and vegetables per day
107
DASH Diet
recommends more fruits and vegetables, shown to reduce blood pressure
108
the exchange system
food is grouped by content of calories, carbs, protein and fat
109
Food provides us with
energy for body processes, heat for body temperature and regulation and building blocks for growth and maintenance of body tissue
110
Appetite
psychological desire to eat certain foods example being strong cravings when we r not hungry
111
satiety
the feeling of not being hungry between meals

Nutrition (8 decks)

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