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Exam 1 Nutrition Flashcards

1
Q

What is nutrition?

A

-The science that studues food and how it nourishes our bodies and influences our health.

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2
Q

What is the number one killer of a bad diet? The second?

A

Heart disease, and a stroke

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3
Q

What are nutrients?

A

-Nutrients are chemicals found in foods that are critical in human growth and function

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4
Q

The six classes of nutrients:

A

-Carbohydrates (provides calories)
-Fats/lipids (provides calories)
-Proteins (provide calories)
-Vitamins (no calories)
-Minerals (no calories)
-Water (no calories)

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5
Q

Energy yielding nutrients?

A

-Carbs
-Fats
-Protein

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6
Q

Essential nutrients

A

They are dietary necessities, our bodies do not make them on its own.

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7
Q

Nonessential nutrients

A

-We make these nutrients and don’t need to get them from our diet.

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8
Q

calories per gram of carb?

A

4 calories

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9
Q

calories per gram of fat

A

9 calories

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10
Q

calories per gram of protein

A

4 calories

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11
Q

calories per gram of alcohol

A

7 calories

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12
Q

Energy = what?

A

Calories

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13
Q

What is a calorie?

A

-A measurement of energy

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14
Q

Nonnutrient

A

-Compounds other than nutrients, nonnutrients are very beneficial.

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15
Q

Lycopene

A

-This is found in red/pink plant fruits
-It helps reduce the risk of prostate cancer and other types of cancer
- the recommended serving is 2-3 servings per week
- The more processed the fruit is the more lycopene it has, for instance ketchup is very good for this.

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16
Q

Which major organ is very influential in detoxifying?

A

-The liver is very important for the detoxifying of the body.

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17
Q

Principles of a Healthy Diet

A

-variety
Providing a wide selection of foods in a food group
-balance
Select foods from the different food groups
-moderation
The appropriate portion size
-adequacy
A diet providing all essential nutrients

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18
Q

Nutrient density:

A

-nutrient dense foods are those foods that provide substantial amounts of vitamins and minerals and relatively few calories.

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19
Q

The typical western diet/American diet

A

-high saturated fat
-high in cholesterol
-High in simple sugars
-High in sodium
-Low in fruits and vegetables
-Low in fiber
-Low in omega 3
-High in omega 6
-low in potassium
-low in calcium
-Trans fatty acid (not tested on)

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20
Q

Influences on food choices are?

A

-heredity
-Health belief
-Nutrition education

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21
Q

Fish high in mercury

A

-tilefish
-orange roughly
-Swordfish
-Marlin
-Shark
-king mackerel

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22
Q

Pregnancy/lactation fish recommendations:

A

-None of the six mentioned
- No more than 6 ounces of tuna per week
-No more than 12 ounces of total fish per week
-12 ounces of total fish

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23
Q

Dietary guidelines

A

-Follow a healthy eating patter across the lifespan
-Focus on variety, nutrient density, and amount
- Limit calories from added sugars and saturated fats, and reduce sodium intake.
- Shift to healthier food and beverage choices
- Support healthy eating patterns for all

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24
Q

Recommended daily energy and nutritional needs: (percentages)

A

-10-35% of calories as proteins
-45-65% of calories as carbs
-20-35% of calories as fat

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25
Q

-DRI=

A

Dietary reference intakes

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26
Q

-RDA=

A

Recommended dietary allowances

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27
Q

Tolerable upper limit:

A

-Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage.
-Not all established

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28
Q

The RDA Is what?

A

-recommended intakes of nutrients that meet the needs of almost all healthy people similar age and gender
-Nutrient intake amount sufficient to meet needs of 97% to 98% of the individuals in a specific life stage.

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29
Q

Dietary reference intake (DRI)

A

-New nutrient recommendations
-Nutrient recommendations to help prevent chronic diseases
-Term used to encompass nutrient recommendations made by food and nutrition board of institute of medicine. These include RDAs, ALs, ULs, ect.

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30
Q

Adequate intake:

A

-RDA can be set for a nutrient when there is not sufficient data on the human needs for what a particular nutrient
-When there is not enough data then an AI is set.

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31
Q

Standards for food labeling:

A

-Daily Values
-DV are based on a 2000 calorie diet

32
Q

Food label requirements

A

-Product name
-Name and address of the manufacturer
-Net contents of product in the package
-Descending list of ingredients by weight
-Nutrition fact label
nutrients
per serving
Vitamin D, calcium, iron, and potassium are all required on all food labels.

33
Q

The new food label:

A

-Serving larger and bolder type
-Serving sizes updated
-calories larger type
-updated daily values
:new foot note on it
-New added sugar
-Change in nutrients required
:actual amounts declared
:vitamin D, Ca, Iron, and potasium

34
Q

Gastrointestinal Tract’s three major processes

A

-Digestion
-Absorption
-Immunity (70% of our immune system exists in the GI Tract)

35
Q

Cells=what?

A

Cells=Tissues=Organs=Body

36
Q

What four things to cells need to survive?

A

-All living things are made up of cells
-The basic needs of cells
:Require energy (ATP)
:requires nutrients
:Oxygen and water

37
Q

Types of tissues/cells

A

-Epethelial Cells (TEST!!!)
:The surface cell that lines the outside of the body and all external passages within it.
-Connective
-Muscle
-Nervous

38
Q

Systems within the body

A

-Digestive System
-Lymphatic System

39
Q

What are the functions of the lymphatic system?

A

-helps maintain fluid balance
-Important part of the immune system
-Helps the transportaion of fat

40
Q

Digestion

A

-The process of transforming food into smaller units that can be absorbed.

41
Q

Mechanical:

A

Chewing and churning

42
Q

What are the Chemical that break down food?

A

-Saliva
-HCI
-Water
-Bile
-Enzymes

43
Q

Absorption

A

-The movement of substances into or across tissues; in particular, the passage of nutriewnts and other substances into the walls of the gastrointestinal tract and then into the bloodstream.

44
Q

-Mastication:

A

chewing food into smaller particles

45
Q

How much saliva does a person make a day?

A

6 cups

46
Q

Enzymes to help breakdown what?

A

simple sugars and fat

47
Q

What is peristalsis

A

the involuntary constriction and relaxation of the muscles of the intestine or another canal, creating wave-like movements that push the contents of the canal forward.

48
Q

Esophagus

A

-A long muscular tube
-Disorder of esophagus
-weakening of the circular bands of muscles called sphincter
-cardiac of esophageal sphincter TEST WORD!
-heartburn

49
Q

Heartburn Treatment

A

some of the treatment
-Smaller, more frequent meals, low fat seperate liquids from meals, wait 2 hours before lying down, refrain from smoking, reduce excess weight, limit spicy foods, certain medications, reduce stress
-Avoid chocolate, peppermint, coffee, and alcohol.
-The biggest thing you can do for heartburn is to eat smaller more frequently.

50
Q

Functions of the stomach

A

-Digestion
-little absorption
-Production of:
:enzymes
:hydrochloric acid
:Hormones

51
Q

calcium requires what to come out?

A

Acid

52
Q

What nutrient keeps us full the longest?

A

Protein

53
Q

Small intestine

A

-Major site of digestion and absoption (95%)
-Receives digestive secretions from the Pancreas and Gallbladder.
-Villi: Finger like projections
-Microvilli:hair like projections

54
Q

Celiac disease mows down what?

A

microvilli

55
Q

Large intestine

A

-little digestion occurs
-Absorption of water, some minerals and vitamins
-contains bacteria
-Formation of feces for elimination

56
Q

Which of the following is true about daily values?
a)They are the same as DRI
b)They are found on food labels
c)They are based on a 3,000 calorie diet
d)Only two of the above are correct
e) A, B, and C are all correct

A

B, they are found on food labels

57
Q

What percent of our calories should come from fat?

A

20-35%

58
Q

What gets absorbed into the lymphatic system?

A

FAT

59
Q

All cells need what?

A

Water, Nutrients, Energy, and Oxygen

60
Q

What substance helps suspend fat in a watery digestive mixture, making fat more available to digestive enzymes?

A

Bile

61
Q

Probiotics are?

A

Living bacteria with a proposed health benefits.

62
Q

Prebiotics

A

Food for bacteria that provide a benefit for the bacteria and the host. (fiber is one of the biggest foods involved in feeding bacteria)

63
Q

The three main Accessory organs are what? And what do they empty into?

A

-Pancreas
-Gall bladder
-liver

They empty into the small intestine`

64
Q

The liver makes what?

A

Bile

65
Q

What stores Bile?

A

Gallbladder

66
Q

What does Bile act as?

A

Bile acts as an emulsifier

67
Q

What does bile aid in the digestion of?

A

Fat and only fat!

68
Q

The pancreas

A

-Make digestive enzymes
-Bicarbonate
:Neutralizes stomach acid (TESTED ON)

69
Q

Nutrition and GI disorders

A

-Constipation
-Diarrhea
-Diverticulosis
-Heartburn
-Colon cancer
-Gas
-Ulcers
-Helicobacter pylori (NUMBER ONE CAUSE OF ULCERS!!)

70
Q

Constipation Prevention

A

eat plenty of dietary fiber, increase fluids, regular physical activity, prune juice and yogurt. (PROBIOTICS)

71
Q

What is a treatment for constipation?

A

-Laxatives are meant to treat constipation, it is NOT a method to prevent constipation!

72
Q

Diarrhea treatment

A

Drink plenty of fluids with electrolytes (potasium can stop the heart when its low) Do not just drink a bunch of water, pedialyte is a good drink.

73
Q

Where does most digestion take place?

A

The small intestine

74
Q

What substance helps suspend fat in a watery digestive mixture, making fat more available to digest enzymes?

A

Bile

75
Q

The pancreas empties its contents into what to aid in digestion?

A

The small intestine

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