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KNSS 244: Introduction to Nutrition > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Why do we eat?

A
  • regulate bodily processes
  • build and to provide energy for work
  • essential for growth and maintenance
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2
Q

how many essential nutrients are there?

A

40

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3
Q

What is nutrient density?

A

the number nutrients in a food compared to it’s calorific value

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4
Q

The more calories you taken for a few and nutrients means what?

A

that you either have to eat more to get the nutrients you need and get fat; or you don’t get fat but are missing out on nutrients

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5
Q

what are fortified Foods?

A

foods that have nutrients added to them

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6
Q

give examples of fortified Foods.

A
  • vitamin D in milk
  • Vitamin B and Fe and products made from grain
  • iodine in salt
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7
Q

How do supplements help in getting the nutrients?

A

may not provide the benefits of food, but will have some nutrients in them

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8
Q

What are the two categories of nutrients?

A

macronutrients and micronutrients

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9
Q

what are the four macronutrients?

A
  • Carbohydrates (CHO)
  • Protein (Pro)
  • Lipids (fats and oils)
  • Water
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10
Q

what are the two micronutrients?

A

vitamins and minerals

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11
Q

carbohydrates contain what?

A

carbon, hydrogen and oxygen

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12
Q

Each gram of carb provides us with how many kilocalories of energy?

A

4

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13
Q

Carbohydrates can be broken down into what two groups?

A

simple and complex

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14
Q

protein contains what?

A

carbon,hydrogen, oxygen and nitrogen - amino acids

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15
Q

for every gram of protein digested you get how many kilocalories of energy?

A

4

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16
Q

what does protein help us with in the body?

A

helps with bone and muscle Health, blood cells and the immune system

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17
Q

lipids are composed of what?

A

carbon, hydrogen and oxygen

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18
Q

for every gram of lipid digested you get how many kilocalories of energy?

A

9

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19
Q

what are the three main types of fats?

A
  • Saturated (from animals) - solid at room temperature
  • Unsaturated (from plants) - liquid at room temperature
  • trans fats (from the lab) - in between the above
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20
Q

water is composed of what?

A

hydrogen and oxygen

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21
Q

water makes up what percent of adults?

A

60 + percent

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22
Q

what is water used for?

A
  • used to transport nutrients and waste

- as a solvent for lubrication

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23
Q

What are the water intake recommendations for men?

A

12 cups per day or 3 L

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24
Q

what are the water intake recommendations for women?

A

9 cups per day or 2.5 L

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25
Q

how many vitamins are there?

A

13

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26
Q

what do vitamins do?

A

enable reactions to happen in the body

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27
Q

what are the two sets of vitamins?

A
  • fat soluble (A, D, E, K)

- water soluble ( C and all the Bs)

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28
Q

What are minerals?

A

essential elements that perform a diverse functions in the body

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29
Q

what does iron do in the body?

A

oxygen Transportation via rbc’s

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30
Q

what does calcium do in the body?

A

used in bone Construction in muscle contraction

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31
Q

Define undernutrition.

A

diet doesn’t meet the body’s requirements: calories and nutrients

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32
Q

Define over nutrition.

A

diet provides more than the body needs: calories and nutrients

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33
Q

What is the recommended diet for active people?

A
  • Protein: 12 to 15%
  • Carbs: 50 to 65%
  • Fat: 15 to 25%
34
Q

what is the newer trend for active people for recommended diets?

A
  • Protein: 30%
  • Carbs: 40%
  • Fat: 30%
  • lower carbs, higher protein and fat
35
Q

What factors influence our eating?

A
  • Hunger: biological needs
  • Appetite: psychological wants
  • Satiety: feeling full
36
Q

why does weight gain occur?

A
  • we eat too much for psychological reasons

- we eat past the point of being satisfied because we eat too quickly

37
Q

how does your brain work with her stomach and contributing to feelings of fullness?

A

muscle memory

38
Q

How does muscle memory get bigger?

A

signal arise after we’ve eaten and distended our stomach making it bigger

39
Q

nutrient-dense meals are high and what and what does this make us feel?

A

High in fiber and water and makes us feel Fuller

40
Q

What is intuitive / mindful eating?

A
  • retraining your stomach’s muscle memory so it will begin sending signals to your brain much more quickly when there is less food in your stomach
  • staying away from extremes of hunger and uncomfortable fullness
  • eat when you start to feel hungry and stop eating when you feel comfortably satisfied
41
Q

influencing on eating comes from two areas, what are they?

A

internal and external

42
Q

give examples of internal influences on eating.

A
  • why am I ordering this much?
  • do I need this much?
  • we get larger portions because we think it’s normal
43
Q

give examples of external influences on eating.

A
  • cup sizes, plate sizes

- eating out

44
Q

What are the two types of belly fat?

A

subcutaneous and visceral

45
Q

which fat is worse for you?

A

Visceral

46
Q

how do we get rid of visceral fat?

A
  • keep moving
  • eat right
  • don’t smoke
  • get your sleep
  • avoid stress
47
Q

How can we maintain a healthy body weight?

A
  • intuitive / mindful eating
  • eat a good breakfast
  • eat smaller meals more often
  • stay hydrated
48
Q

give 4 tips for losing belly fat.

A
  • eat in reverse: carbs or early on, fats and proteins later
  • eat more fiber
  • muscle confusion in workouts
  • measure your waist weekly
49
Q

What are the five things you should know with accordance to your health?

A
  • blood pressure
  • waist size
  • Weight
  • Cholesterol
  • blood sugar
50
Q

Healthy diets are high in:

A

fruits, vegetables, whole grains

51
Q

healthy diets are moderate in:

A

calories, sodium, sugar

52
Q

healthy diets are low in:

A

unhealthy fats such as trans fats, saturated fats, cholesterol

53
Q

What are the three types of carbs?

A
  • simple carbs
  • Fiber
  • complex carbs
54
Q

what are simple CHOs?

A

monosaccharides and disaccharides

55
Q

what are monosaccharides?

A

made up of a single sugar unit

56
Q

what are disaccharides?

A

made up of two sugar units

57
Q

what was the most common monosaccharide in our diet?

A

Glucose

58
Q

what is the most common disaccharide in our diet?

A

maltose, sucrose, lactose

59
Q

Complex CHOs have what 3 things in it?

A
  • Glycogen
  • Starches
  • Fiber ( cellulose)
60
Q

What is the issue with simple CHOs?

A
  • release powerful chemical compounds into the bloodstream such as dopamine and serotonin
  • addictive behavior with withdrawal like symptoms such as Cravings, headaches, anxiety
  • excess sugar can lead to unhealthy weight gain and chronic diseases such as diabetes, heart disease, cancer and liver disease
61
Q

what are 4 health issues surrounding sugar?

A
  • high blood pressure
  • high cholesterol
  • liver disease
  • Diabetes
62
Q

what happens with high blood pressure?

A
  • reduces nitric oxide in blood end causes blood vessels to constrict
  • heart Works harder
63
Q

what happens with high cholesterol?

A
  • excess sugar is converted to triglycerides or fat in the bloodstream
  • LDL is bad for you
64
Q

what happens with liver disease?

A
  • extra sugar stimulates triglyceride production in liver

- forces cells in liver to fill with fat and stretch

65
Q

What are refined grains?

A

contain only the endosperm, bran and germ are discarded through grinding or sifting

66
Q

refining means no what?

A

oils or Fiber, lost vitamins and minerals

67
Q

why are grains refined?

A

to give them a fine texture and extend shelf life

68
Q

give examples of refined grains.

A
  • white flour
  • white bread
  • White rice
  • Crackers
  • Cookies
  • Cereals
  • donuts
69
Q

what are complex CHOs?

A

Polysaccharides: contain multiple glucose units linked together

70
Q

what are oligosaccharides?

A

3 to 10 sugar units; some are not broken down by human enzymes

71
Q

what is glycogen?

A
  • storage form of glucose in humans and animals

- stored in muscles and liver and is broken down when body needs energy

72
Q

what are starches and fiber?

A
  • found in plants

- resistant structure can occur naturally or be the result of cooking and processing

73
Q

give examples of starches and fiber.

A
  • Legumes
  • unripe bananas
  • cold cooked potatoes, rice, and pasta
74
Q

fiber cannot be broken down in digestive process. what happens instead?

A

absorbed in small intestine, then passes through to the large intestine, virtually unchanged

75
Q

what are the benefits of fiber?

A
  • allows us to feel full for longer
  • promotes intestinal health and clears toxins
  • lowers bad cholesterol (LDL) and regulates blood sugar
76
Q

what are the two types of fiber?

A
  • insoluble fiber

- soluble fiber

77
Q

give examples of insoluble fiber.

A
  • whole grains
  • Brans
  • skin of veggies and fruits
  • Broccoli
  • Celery
78
Q

give examples of soluble fiber.

A
  • dry beans
  • Peas
  • Oats
  • Barley
79
Q

fiber can help prevent:

A
  • Obesity
  • constipation, hemorrhoids
  • Diverticulosis
  • colon cancer
  • heart disease
  • Diabetes
80
Q

What are the disadvantages of getting too much fiber?

A
  • lack of nutrients digested
  • not enough eaten from each Food Group
  • children may not get enough calories
  • gas, bloating, discomfort
81
Q

how much fiber is recommended for adults per day?

A

25 to 35 g

KNSS 244: Introduction to Nutrition (6 decks)

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