Exam 1 Flashcards
Dietary Reference Intakes (DRIs)
–General term–Nutrient intake standards for healthy people
Recommended Dietary Allowances (RDAs)
–Levels of essential nutrients–Adequate for most healthy people–Decrease risk of certain chronic diseases
Adequate Intakes (AIs)–
“Tentative” RDAs–Based on less conclusive scientific information
Estimated Average Requirements (EARs)
–Estimated values to meet requirements of half of the healthy individuals in a group–Used to assess adequacy of intakes of population groups
Tolerable Upper Intake Levels (ULs)
–Upper limits of nutrients compatible with health–Limits that should not be exceeded
Monosaccharides:
glucose, fructose, galactose
Disaccharides:
sucrose, maltose, lactose
Complex carbohydrates (i.e., polysaccharides)
–Starches: plant form–Glycogen: animal form–Most types of fiber
Glycemic index:
extent to which carbohydrate-containing foods increase blood glucose levels–High glycemic index foods raise blood glucose levels more
amdr carb
45-65 percent of calories
Carb g/day for m/f
m: 30-38
f: 21-25
high-quality proteins provide all _______
essential amino acids
ex of high quality proteins
milk, cheese, meat, eggs,
amdr protein?
10-35%
Triglyceride structure
–Three fatty acids attached to glycerol
Essential fatty acids
–Linoleic acid: parent of the omega-6 family –Alpha-linolenic acid: parent of the omega-3 family •Most adults do not consume adequate levels of omega-3 fatty acids
saurated fat
no double bond
unsaturated
monounsaturated (one bond) or polyunsaturated (2+ bonds)
Hydrogenation:
adds hydrogen to unsaturated fatty acids•Changes structure of fatty acid from cis structure to trans form
Dietary cholesterol
–Fat-like, clear liquid found in animal products
dietary cholesterol is a precursor of
Precursor of estrogen, testosterone, and vitamin D
Leading sources of cholesterol
egg yolks, meat, milk and milk products, and fats such as butter
amdr fats
20-35%
reccomended intake of water
m: 15-16 cups
f: 11 cups
bone loss begins around age
40
Basil metabolic rate (BMR) uses what % of energy intake
•60 to 75 percent for involuntary processes
Thermic effect of food (TEF) uses what % of energy intake
•About 10 percent needed for food metabolism
Activity thermogenesis uses what % of energy intake
20-40 percent of total energy needs
______ pound of body fat is approximately equal to _______ calories
One
3500
To lose one pound a week, an adult would need to create a negative balance of ______
500 calories per day
Decreases diet energy density
Fiber
High-fiber diet is linked with
lower body weight and less weight gain overtime
Forms of fiber
viscous, fermentable, and functional
Low vitamin D intake is associated with
decreased calcium bioavailability
Choline Deficiency has been shown to cause
fatty liver and muscle deterioration
High sodium decreases
vasodilation and raises blood pressure,
potassium increases
vasodilation
Magnesium deficit elicits a
calcium-activated inflammatory cascade
Iron–Low dietary intake leads to
depletion of iron stores, reduced synthesis of hemoglobin, and iron-deficiency anemia with decreased oxygen transport to tissues
basic excercise recommendations
150 minutes moderate intensity or 75 minutes vigorous intensity a week
BMI equation
kilograms/ meters squared
Relatively small amounts of weight loss (____ ___ _________) can reduce or prevent obesity health risks
three to five to ten percent of body weight
Etiology of atherosclerosis–
Fibrous plaque formation begins when fatty deposits become part of tissues that form over injured arterial wall cells
Physiological effects of atherosclerosis
–Atherosclerosis reduces blood flow, vessels lose flexibility, and the heart has to work harder leading to higher blood pressure
metabolic syndrome
Cluster of altered metabolic conditions that come together in a single individual
Normal A1C
4-5.9%
prediabetic A1C
5.7-6.4%
Diabetic A1C
greater than or equal to 6.5%
nutrition treatment of diabetes
Weight management (5-7% weight loss); carb counting as well as a heart healthy diet (although there is technically no “diabetes diet”
lbs to kg
lbs divided by 2.2= kg
inches to cm
inches times 2.54=cm
cm to meter
move decimal left 2
