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nutrition > Exam 1 > Flashcards

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
Q

What diet treats hypertension

A

Dash diet = more fruits and veggies it reduces blood pressure

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26
Q

Hunger

A

Physiological sensation that prompts us to eat

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27
Q

Digestion

A

The process of breaking large food molecules down to smaller food molecules (includes mechanical and chemical digestion)

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28
Q

Absorption

A

The process of taking molecules across a cell membrane and into the cells of the body

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29
Q

Where are most nutrients absorbed?

A

small intestine

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30
Q

How are hunger and satiation regulated

A

physiological sensation

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31
Q

What are the behavioral stages of change

A

Pre contemplation, Contemplation, Preparation, Action, Maintenance, Termintation

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32
Q

Precontemplation

A

Unaware you have a problem or resisting change

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33
Q

Contemplation

A

Aware you have a problem and seriously thinking about changing but struggle with the pros and cons

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34
Q

Preparation

A

Committed to making a change but looking at suitable action

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35
Q

Action

A

Actively making lifestyle changes

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36
Q

Maintenance

A

Patiently persist with new lifestyle behaviors through difficult situations

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37
Q

Termination

A

committed to new lifestyle regardless of situation

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38
Q

Mechanical Digestion

A

The physical breakdown of food

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39
Q

Chemical Digestion

A

enzymatic reactions that break down large food molecules

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40
Q

Where does digestion begin?

A

in the mouth

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41
Q

What is chewing?

A

mechanical digestion that breaks food into smaller pieces

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42
Q

Salivary amylase

A

enzyme produced by the salivary glands that begins the chemical digestion of carbohydrates

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43
Q

Epiglottis

A

covers the opening of the trachea during swallowing but is open while we chew to allow us to breath

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44
Q

Esophagus

A

Food travels from the mouth to the stomach through this

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45
Q

Peristalsis

A

muscular contractions moving through the GI tract

46
Q

Gastroesophageal sphincter

A

separates the esophagus from the stomach

47
Q

What does digestion in the stomach include?

A
  • mechanical digestion to mix food with gastric juices

- chemical digestion of proteins

48
Q

What does gastric juices contain?

A

Hydrochloric acid, Pepsin, Gastric Lipase, Mucus

49
Q

Hydrochloric acid

A

to denature proteins and activate pepsin, ph less than 2

50
Q

Pepsin

A

enzyme to digest protein

51
Q

Gastric Lipase

A

an enzyme to digest fat (mainly in infants)

52
Q

Mucus

A

to protect stomach lining

53
Q

Chyme

A

semi-solid product of mechanical and chemical digestion in the stomach

54
Q

Pyloric sphincter

A

chyme is released through this to the small intestine

55
Q

Chemical digestion occurs in the small intestine using

A

pancreatic enzymes and bile

56
Q

what are the accessory organs in the GI tract

A

Liver, Gallbladder and pancreas

57
Q

Liver

A

produces bile which emulsifies fat

58
Q

Gallbladder

A

stores bile

59
Q

Pancreas

A

produces digestive enzymes and produces bicarbonate to neutralize chyme

60
Q

Villi

A

folds in the lining that are in close contact with nutrient molecules

61
Q

brush border

A

composed of microvilli which greatly increase the surface area

62
Q

ileocecal valve

A

undigested food moves through this to the large intestine

63
Q

large intestine

A

very little digestion takes place, some nutrients such as (water, potassium & sodium) and material is stored 12-24 before elimination

64
Q

Heartburn

A

caused by hydrochloric acid in the esophagus

65
Q

GERD

A

(gastroesophageal reflux disease) is painful persistant heart burn

66
Q

disorders related to digestion are caused by

A

eating to large quantity of food and lying down within two hours of eating

67
Q

Constipation caused by

A

inadequate fluid intake, inadequate fiber intake, inadequate exercise and ignoring the urge to use your bowels

68
Q

constipation can lead to

A

diverticulitis and diverticulosis

69
Q

Diverticulosis

A

pockets within the large intestine

70
Q

Diverticulitis

A

pockets become inflamed and can break releasing bacteria into your circulation

71
Q

Nutrition promotes what kinds of healthy lifestyles?

A

Spiritual health,emotional health, social health, occupational health and physical health

72
Q

Nutrition can prevent deficiency diseases such as

A

Scurvy and Pellagra

73
Q

Scurvy

A

bleeding gums

74
Q

Pellagra

A

damaged skin

75
Q

Nutrition can prevent chronic diseases such as

A

cancer, type 2 diabetes, stroke, heart disease

76
Q

What are the goals of healthy people 2020

A

increase quality and years of healthy life

eliminate health disparities

77
Q

What is nutrition?

A

Study of how food nourishes the body

how food influences our health

78
Q

Nutrient

A

the chemicals in the foods that are critical to human growth and function

79
Q

Vitamins

A

micronutrients that do not directly supply fuel to our bodies

80
Q

Fat soluble vitamin

A

ADEK, Soluble in fat, stored in the human body

81
Q

Water soluble vitamin

A

Soluble in water, not stored in the body

82
Q

What are some major minerals

A

Calcium, Phosphorus, sodium, potassium

83
Q

What are some trace minerals?

A

Iron, Zinc, Copper

84
Q

Major minerals

A

needed in amounts greater than 100mg/day in diet

85
Q

Trace minerals

A

Needed in amounts less than 100mg/day

86
Q

Water is involved in what body processes

A

fluid balance, nutrient transport, removal of waste, muscle contractions

87
Q

Phytochemicals may reduce the risk of

A

cancer, heart disease and memory loss

88
Q

Phytochemicals

A

naturally occurring chemical found in plants

89
Q

Two types of studies

A

In Vitro and In Vivo

90
Q

In Vitro

A

test tubes or culture media

91
Q

In Vivo

A

In a living body = non humans and humans

92
Q

Study designs

A

Descriptive, Correlation, Causal studies

93
Q

Descriptive studies

A

designed to document what is going on or what exists

94
Q

Correlation studies

A

Looking at the relationship between two factors

95
Q

Causal

A

cause and effect study, Does A cause B?

96
Q

Control group

A

group that follows the same protocol without treatment

97
Q

why is it good to have a control group?

A

helps ensure validity of the findings

98
Q

Randomized

A

Assigning subjects to treatment or control group impartially

99
Q

Double blind

A

no one knows who is in what group

100
Q

Why is double blind good?

A

prevents bias in reporting results

101
Q

DRI

A

Dietary reference intake which is updated nutritional standards

102
Q

DRI consists of what values?

A

EAR, RDA, AI, UL

103
Q

AMDR for carbohydrates

A

45-65%

104
Q

AMDR Fat

A

20-35%

105
Q

AMDR Protein

A

10-35%

106
Q

5 a day plan for better health

A

recommends a minimum of 5 fruits and vegetables per day

107
Q

DASH Diet

A

recommends more fruits and vegetables, shown to reduce blood pressure

108
Q

the exchange system

A

food is grouped by content of calories, carbs, protein and fat

109
Q

Food provides us with

A

energy for body processes, heat for body temperature and regulation and building blocks for growth and maintenance of body tissue

110
Q

Appetite

A

psychological desire to eat certain foods example being strong cravings when we r not hungry

111
Q

satiety

A

the feeling of not being hungry between meals

nutrition (8 decks)

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