Exam 1 Flashcards
3000 mg = ____ mEq
130 (1 milliequivalent= 23 mg)
what % of pop. gets recommended physical activity
20
Healthy eating index, score of 100 means
Eating perfectly. currently around 58 for the population
Who writes the dietary guidelines
DHHS and USDA
The first DGAs were written in
1980, updated every 5 years
Year physical activity was added to DGAs
2000
The year food safety was added to DGAs
2000
less than 300 mg of cholesterol was taken out of which DGAs
2015
What year was <10% of calories from added sugars added
2015
Less than 10 % of ___ and ___
sodium and added sugar
Less than ____ mg of sodium
2300
The 2020 guidelines will include
pregnancy, birth to 24 months
1/2 cup fruit=
1 medium fruit
1/2 cup fruit = ___ cup dried fruit
1/4
1 tbsp PB=
1 oz
Alcohol recommendation
1 drink/day for women, 2 drinks/day for men
Caffeine recommendation (coffee)
3 to 5 8 oz cups a day is okay
How many cups/oz of each food group?
Fruit: 2 cups Veges: 2.5 cups Diary: 3 cups Protein: 5.5 oz Grains: 6 oz
Average intake of sodium is above
UL
AMDR stands for
Acceptable macronutrient distribution ranges
Energy requirement equation uses
weight, height, physical activity level and age
The current recommendations fall short on what nutrients
Vita D, E, choline and potassium
Under consumed nutrients are
Ca, D, fiber, pot., A, C, E, magnesium, choline and iron
Nutrients of public health concern
Ca, D, fiber, potassium
What foods are added sugars usually in
beverages (47%), snacks and sweets (31%)
What foods are high in sat. fat
mixed dishes (35%-burgers, pizza) Snacks/sweets (18%) protein foods (15%)
Foods high in sodium
Mixed dishes (44%)
Protein foods
Grains
Who is usually closer to the recommendations
Young children and elderly adults
Overall low in and high in
Low: vege, fruit, dairy, oil, seafood
High: meat, poultry,
Acculturation
Adoption of attitudes, values, beliefs and behaviors
EAR
Meets 1/2 of healthy pops need
RDA
meets 97.5% of healthy pops need
AI
used when RDA cant be set, observed estimates of healthy individuals
UL
highest avg intake that isn’t likely to to pose a risk of adverse health effects
Serum ferritin should be above
greater than 12 ug/L
How to measure storage of iron
serum ferritin
how to measure circulating iron
transferrin saturation or protoporphyrin levels
Normal transferrin level
greater than 16%
Normal protoporphyrin level
less than 1 mg/L
Normal Hb (hemoglobin) levels
men: greater than 130 g/L
women: greater than 120 g/L
Indicator for setting RDA for iron
serum ferritin greater than 15 ug/L
Iron is lost through
sweat, urine, GI and menstrual bleeding
percent absorbed from heme iron
25%
Heme iron comes from ___ sources
animal
Nonheme iron comes from ____ sources
plant
Percent absorbed from nonheme iron
17%
Average absorption of iron based on average american diet
18%
EAR for men for iron
6 mg
RDA for men for iron
8 mg/day
Avg. basal iron loss for men
1 mg
Avg basal iron loss for women
0.9 mg
Avg menstrual loss for women
0.5 mg/day (1 ml of blood=0.5 mg/day)
Tota avg iron loss for women
1.4 mg/day
EAR for women for iron
8 mg/day
RDA for women for iron
18 mg/day
NOAEL
no observed adverse health effects (unknown for iron)
LOAEL
lowest observed adverse effect level (70 mg/day for iron)
UL for iron
45mg (70/1.5)
Nutrients required on new label
Vita D, potassium, calcium and iron
Nutrients required on old label
Vitamin A, C, iron and calcium
RDA= EAR+ ____
2 Standard deviations
Anthropemtric
height weight
Biochemical
Bloodwork
Clinical
Past medical history, surgeries
Dietary
Food record, vegetarian? vegan?
Anemia
Deficiency in size or count of red blood cells
RBCs live for
120 days (1% daily)
Erythropoiesis is
the synthesis of new red blood cells
RBC synthesis requires
Fe, folate, B12, Cu and Zn
SI segments
duodenum, jejunum, and ileum
Iron is regulated by
absorption
How much iron do you absorb a day
1-2 mg/day
Iron binds to ___ in the blood
transferrin
Most iron goes to
bone marrow
Iron stored in
ferritin
RBCs are degraded in the
spleen
____ blocks release of iron
Hepcidin
Iron is absorbed in what parts of the digestive tract
duodenum and upper jejunum
Ferritin (source)
Protein with caged iron, abundant in legumes, seeds
What nutrient improves iron absorption
Vita C
Things that decrease iron absorption
- tannins in coffee/tea
- phytates in bread
- oxolate in veges and chocolate
- Ca phosphate supplement (milk is okay)
- Large Zn supplements
- Decreased gastric acid, antacids
GO over iron absorption diagram
Okay
In pregnancy EAR and RDA
EAR= 22
RDA=27
Macrocytic anemia
Characterized by megaloblastic or big and immature cells
Macrocytic anemia is caused by
folate or B12 (B6 or thiamin but rare)
Dna and purine synthesis is decreased bc RBC division is retarded
Megaloblastic anemia (big cells that still have their nuclei)
Microcytic anemia caused by deficiencies in
Fe, b6, Pb(excess) vita C, E, A, thiamin, Cd and Cu
microcytic anemia is characterized by
small pale RBCs, pale, sob, weak, decreased immune function, decreased ability to learn, rapid heart rate
Folate is essential for
DNA synthesis
Methylene tetrahydrofolate is
the active form of folate
Methyl tetrahydrofolate is
the inactive form of folate
What’s used to test for B12 deficiency
methomalinate
EAR and RDA for folate
320, 400
1 ug dietary folate = ____ folic acid
.6
Absorption of folate takes place in
upper GI tract
Depletion of folate takes place in
2-4 months
Food sources of folate
Limited, green leafy veges, oranges, legumes, berries
____ folate is less bioavailable
Dietary (it has more glutamate residues that need to be cleaved off
R protein is produced by
salivary glands
Intrinsic factor is released from
stomach
R-protein role in B12 absorption
Binds w B12 in stomach and protects it from bacteria in the SI
Trypsin comes from the
pancreas
Trypsin releases
R-protein
B12 is absorbed in the
ileum
b12 deficiency associated with
Decreased absorption of protein bound B12 ( atrophic gastritis)
low stomach acid
decreased intrinsic factor( pernicious anemia)
intestinal disease
B12 sources
Only in animal protein (vegans-need supplement)
T/F: B12 supplement with free b12 is more bioavailable and you can get enough B12 by passive transport w lots of supplement
true
Physical symptoms of iron deficiency
Koilonchia (fingernails w cuplike depressions), pale, fatigued
CBC
complete blood count
Hct
Hematocrit (% of blood volume that is RBC)
MCV
mean cell volume (size of RBC fL)
MCH
mean cell Hb (pg)
MCHC
mean cell Hb conc. (hb content per volume of RBC (g/L))
Serum is formed when whole blood clots, serum glucose conc. is _____ higher than plasma glucose conc.
2-5%
Treatment of iron deficiency
Ferrous supplement 300mg tablet=60mg Fe
Taken bt meals, response seen 7-12 days after
1 oz of grains equivalents
1 slice of bread
1 cup cheerios
1/2 cup oatmeal
1/2 cup rice
1/2 cup vegetable equivalents
1 cup raw kale 1/2 cup cooked kale 1/2 cup v8 juice 1/2 green beans 1/2 cup cooked carrots
1/2 cup fruit equivalents
1 medium banana 1/2 cup grapes 1/2 cup apple juice 1/4 cup dried fruit 1/2 cup canned peach
1 oz protein equivalents
1 oz chicken 1 large egg 1/2 oz walnut 1 Tbsp peanut butter 1/4 cup black beans
1 cup dairy equivalents
1 cup milk
1 oz cheddar
6 oz yogurt
Reference weight and height for DGAs
Male: 5’10” 154 lbs
Female: 5’4” 126 lbs
Nutrient dense foods are defined as food that provide
few calories but lots of nutrients
Which DRI is used for sodium
UL
Which DRI is used for linoleic acid
AI
% not meeting vege recommendation
80%
% not consuming enough fruit
60%
% consuming too much added sugar
60%
% consuming too much sodium
80%
2300 mg sodium =
~ 1 tsp salt
Macrocytic anemia is most often caused by
Macrocytic anemia is most often cased by problem in absorbing protein-bound B12 from food due to atrophic gastritis. (not intrinsic factor)
Study folate/B12 diagram
okay
BMI calculation
Kg/m^2 or lb/in^2*703
a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the activities of independent living.
Moderately active
lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the activities of independent living.
Active
