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Nutrition Exam 1 > Exam 1- Study Guide > Flashcards

Exam 1- Study Guide Flashcards

1
Q

This percent of meals are consumed in the car today

A

20%

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2
Q

21st Century lifestyle is that

A

most people are busy and use the convenience of ready-made and fast food selections.

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3
Q

Things to consider when talking to our patient about food choices

A
  1. ) we have a tendency to eat on the run
  2. )People are exceeding the life expectancy age, with their own unique health problems. The new way of eating contributes to disease/Obesity
  3. )Adult obesity has doubled in the last 20 Years. Portions are 4X what they were.
  4. )We are more aware of daily exercise but more sedentary
  5. ) More hours at work places more stress.
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4
Q

Nutrition

A

what we choose to eat and put in our bodies. Our food contains nutrients

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5
Q

Nutrients

A

Chemical substances that provide the body with energy and all it needs to function

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6
Q

The body is composed of

A

96% of the body is composed of Oxygen, Carbon, Hydrogen and Nitrogen

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7
Q

6 Major Nutrients that we should provide the body with daily include:

A
  1. )Carbohydrates
  2. )Proteins
  3. )Lipids
  4. )Water
  5. )Vitamins
  6. )Minerals
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8
Q

Portion distortion

A

The increase in portion sizes- has a DIRECT effect with the rise in obesity

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9
Q

Consumption Norm

A

the proper food unit to eat

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10
Q

Assumption norm

A

we basically eat all of the food thats in front of us

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11
Q

Food Cravings

A

Can be either emotional or physiological. Everyone does not get food cravings but they are real

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12
Q

The single most craved food is

A

Chocolate

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13
Q

The digestive process begins where?

A

In the mouth

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14
Q

Where does most absorption of nutrients take place during the digestive process?

A

Small Intestine

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15
Q

Where is waste excreted during digestion?

A

Large intestine

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16
Q

Why is mastication important during the digestive process?

A

Chewing reduces food to smaller particles making it easier to swallow and pass through the stomach. Dentition crushes with forces of 200lbs. mashing the bolus and mixing it with enzymes from the salivary glands

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17
Q

Hollow Organs of GI tract

A

Supplies the body with nutrients and water

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18
Q

Hollow Organs of the GI tract include:

A
  1. )Esophagus
  2. )Stomach
  3. )Small intestines
  4. )Large intestines
  5. )Rectum
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19
Q

Solid organs of the GI tract

A

secret enzymes that help breakdown the food into micronutrients

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20
Q

Solid organs of the GI tract include:

A

Pancreas, Liver and Gallbladder

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21
Q

A hollow organ of the GI tract that also acts as solid organ and secretes enzymes is?

A

The small intestine

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22
Q

Most of he digestive process occurs where?

A

The small intestine- specifically the jejunum

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23
Q

Protease

A

Breaks down Protein

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24
Q

Lipase

A

Breaks down lipids

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25
Q

Amylase

A

Breaks down carbs

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26
Q

Amylase is the first enzyme secreted in the digestive process and is called

A

Ptyalin

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27
Q

Transit time

A

Anywhere from 24 hours to 3 Weeks.

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28
Q

What is undigested food called and where is it excreted?

A

-Waste, excreted through the rectum

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29
Q

Hormones that aid in digestion

A

Protease
Amylase
Lipase

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30
Q

Primary Role of carbs in the body

A
  1. )Supply energy
  2. )Maintain blood glucose
  3. )Continue brain and Nervous system function while sleeping
  4. )Spare protein so body does not burn dietary or body fat and protein for energy
  5. )Burn fat for fuel
  6. )Provides Bulk in diet (Satiety)
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31
Q

Carbohydrates

A

Latin word for hydrated water. Conatins CARBON, HYDROGEN, OXYGEN. (CHO)

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32
Q

Simple sugars

A

Monosaccharides and disaccharides.

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33
Q

Monosaccharides

A

Glucose (dextrose, Blood sugar)

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34
Q

Glucose

A

Main sorce for the bodys fuel that supplies energy

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35
Q

If too much glucose is consumed

A

it will be converted into fat and stored for future energy

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36
Q

Disaccharides

A
  • Sucrose
  • Maltose
  • Lactose
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37
Q

Sucrose

A

Table Sugar Consist of 2 monosaccharides- Glucose and Fructose that makes sugar sweet

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38
Q

Maltose

A

Consists of 2 glucose molecules Is made when larger molecules are broken down during digestion

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39
Q

Lactose

A
  • Found in milk* will split into 2 monosacharides during digestion
  • -Splints into glucose and galactose
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40
Q

Complex carbs

A

Polysachharides

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41
Q

The main unit of carbohydrates is

A

A monosaccharide. One molecule consists of 6 Carbon, 12 Hydrogen and 6 Oxygen atoms.

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42
Q

Lactose intolerant

A
  • Milk allergy
  • absence of lactase which causes body to not be able to break down lactose- passes undigested to the colon where bacteria feed- by product is cramping and gas
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43
Q

Ogliosaccharide

A

A polysaccharide unique because body does not metabolize them in the usual way. Larger molecule and is found in Legumes

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44
Q

Starch

A

Stored from energy in PLANTS

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45
Q

2 most predominate starches

A

Amylose and Amylopectin

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46
Q

Amylose

A

Starch found in grains, legumes, tubers (Potatoes, sweet potatoes, turnips) and some fruits

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47
Q

Amylopectin

A

Waxy starch Forms string paste when heated- Is used to thicken foods

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48
Q

Most highly branched chain of glucose

A

Glycogen - stored in liver and muscles
In liver- helps maintain blood Glucose
In Muscles-Provides quick energy for muscles.

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49
Q

Fiber

A

referred to as roughage. Found only in PLANTS

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50
Q

Soluble fiber

A

dissolves in water

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51
Q

insoluble fiber

A

does not dissolve in water

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52
Q

function of soluble fiber

A

texture to food
sense of fullness
stabilizes Blood suger
Lowers cholesterol

53
Q

Function of insoluble fiber

A

stimulates peristalsis, keeps colon muscle exercised preventing disease
decrease constipation
prevents hemorrhoids and colon cancer
decreases chance of appendicitis

54
Q

Normal Blood Sugar

A

80-100 MG/DL of blood

55
Q

Hypoglycemia

A

Low blood glucose

56
Q

Hyperglycemia

A

High Blood Glucose

57
Q

2 hormones involved in maintaining blood glucose levels

A

Insulin and glucagon

58
Q

Homeostasis

A

maintaining the right mount of blood glucose

59
Q

Fat cell storage is

A

unlimited

60
Q

Recommended intake of CHO’S

A

loosely recommended 55-65% of total calorie intake but no set recommended intake

61
Q

Recommended intake of fiber

A

25-30g

62
Q

recommended intake of refined sugar

A

less than 10% of total calories

63
Q

the average person consumes how much sugar daily?

A

50 teaspoons a day

64
Q

Glycemic index

A

A numeric ranking system for CHO’s based on their immedaite effect on blood glucose levels.

65
Q

what foods cause rise in blood sugar

A

CHO’s proteins do not

66
Q

at the high end of the glycemic index

A

CHO’s that break down quicker

67
Q

at the low end of the glycemic index

A

CHO’s that take longer to break down

68
Q

Ketosis

A

a response to fuel storage when CHO’s are restricted from a diet and there is minimal glucose for the body to use, causing the liver to partially break down and form ketones that circulate

69
Q

Disease is caused by

A

Poor nutrition and eating habits

70
Q

Carbohydrates origin

A

Mainly plants

71
Q

Monosaccharides

A

1 molecule of sugar

72
Q

Disaccharides

A

2 molecules of sugar

73
Q

Ogliosaccharides

A

2-10 molecules of sugar

74
Q

Polysaccharides

A

10 or more of sugar

75
Q

Predilection of Lactose Intolerance

A

Asians, Native Americans and African Americans

76
Q

What is the most important nutrient that is second only to water?

A

Protein

77
Q

Why is protein so important

A

Protein is “vital for life” for muscles, and muscles pump oxygen and nutrients through our bodies.

78
Q

What is protein made of

A

Carbon, hydrogen and oxygen. But also contains nitrogen, unlike carbs and lipids

79
Q

Primary role of protein in the body

A

Growth, maintainable and repair.

80
Q

Why do children require more protein

A

Because that are growing

81
Q

Amino acids

A

Building blocks of proteins (contain carbon, hydrogen, oxygen and nitrogen: and sometimes sulfur)

82
Q

How many amino acids make up a protein?

A

More than 100

83
Q

Essential amino acids

A

The body can not synthesize so they must be got from food.

84
Q

No essential amino acids

A

The body can form these from nitrogen and carbon

85
Q

Protein helps create the complex parts of which Parts of the oral cavity

A

Bone matrix, cartilage and connective tissue

86
Q

Functional proteins

A

Dissolve in fluids to be carried throughout the body to do their work: they regulate the pH of the mouth.

87
Q

3 states of nitrogen balance

A
  • Balanced: has exactly enough for our bodies
  • negative nitrogen balance: has less than what our body needs
  • positive nitrogen balance: more than what our body needs
88
Q

Positive nitrogen balance

A

More is being absorbed in body than what is going out

89
Q

Negative nitrogen balance

A

More going out than staying in indicating a lack of protein

90
Q

Biological value

A

How well nutrients in food can be made into body protein

91
Q

Complete proteins

A

Contains all Essential amino acids ( EAA) in needed proportions. Animal proteins provide them.

92
Q

Incomplete proteins

A

Are low in 1 or more EAA’s PLANT provides incomplete proteins

93
Q

Complementary proteins

A

Combine 2 foods in the same meal to make what would equal a “complete protein” amino acid pattern
EX: grains and legumes together

94
Q

Supplementary proteins

A

Small amount of high quality protein added to a meal that might otherwise be marginal in protein quantity.

95
Q

Recommended dietary intake of proteins

A

Depends on body size and physical activity but estimated 40-60 grams a day.

96
Q

Kwashiorkor

A

Lack of protein; edema causes pot-bellies look on starving kids

97
Q

Marasmus

A

Near or total starvation from lack of calories; as in anorexia

98
Q

My plate recommends no more than how many oz of protein food source a day and why

A

6oz or less a day. If you have to much the body will either -use it for energy or store as fat

99
Q

Digestion of protein

A

Starts in the mouth with salivary secretions, goes to the stomach it is digested more with hydrochloride acid and Pepsin, then goes to small intestine and is broke down by trypsin and chymotrypsin and then on to the liver where protein synthesis occurs

100
Q

Chemical make up of lipids

A

Carbon, hydrogen, oxygen and sometimes phosphorus.

101
Q

Lipids are insoluble to

A

Water and will float around in globules

102
Q

Lipids function in the body

A
  1. ) insulate against cold
  2. ) cushion organs against injury
  3. ) components of all body cells
  4. ) are a good source of energy
  5. ) give a sense of being satisfied
  6. ) CARRY FAT SOLUBLE VITAMINS A D E AND K
  7. ) needed to absorb valuable fat-soluble phytonutrients
  8. ) provide essential nutrients linoleac and linolenic acids
  9. ) make foods taste good and give them smooth/creamy texture
103
Q

Triglycerides

A

The largest category of lipids including 95% Of all fats found in food and adipose tissue

104
Q

Chemical makeup of triglycerides

A

Carbon oxygen and hydrogen atoms in 2 parts: glycerol and fatty acid chains

105
Q

Fatty acids can be

A

Saturated: (SFA’s) no double bonds
Monounsaturated: (MUFA’s) one double bond
Polyunsaturated: (PUFA’s) more than one double bond

106
Q

Saturated fatty acids

A

Animal fat/solid at room temperature (butter, chocolate, cheese, fat on pork or beef)

107
Q

Saturated fatty acids are associated with

A

Increase in CVD
Breast cancer
Colon cancer

108
Q

Unsaturated fatty acids

A

From plants/ liquid at room temp. (Olive oil, corn oil, canola oil.)

109
Q

2 common unsaturated fatty acids

A

Monounsaturated: oleic acid
Polyunsaturated: linoleic acid

110
Q

Polyunsaturated fats

A

No evidence of being related to health problems as of yet

111
Q

Trans fat

A

A processed hydrogenated lipid. Hydrogenation infused hydrogen into the fatty acid chain so that any “vacant” double bonds become full.

112
Q

Essential fatty acids (EFA’s)

A

The body can not make them

113
Q

2 EFA’s needed

A

Omega 3

Omega 6

114
Q

EFA’s known as

A

Omega oils

115
Q

Omega 3

A

Linolenic acid: found in flaxseed, canola oil, soybean oil, walnuts, tuna and salmon

116
Q

Omega 6

A

Linoleic acid: found in vegetable oils

117
Q

Omega 3 referred to as

A

Anti cardiovascular disease nutrient

118
Q

Phospholipids

A

The 2nd category of lipids in body. Function as emulsifiers that kept molecules of fat and water in solution

119
Q

Cholesterol

A

Used as a forerunner in our bodies to make vitamin D and sex hormones.

120
Q

Most common sterol

A

Cholesterol

121
Q

What fatty acid raises cholesterol

A

Saturated fats

122
Q

Sterols

A

The 3rd category of lipids in body

123
Q

Lipoproteins

A

Triglycerides Coated with protein, cholesterol and phospholipids

124
Q

Desirable blood cholesterol

A

180 mg/dL of blood
LDL-less than 130
HDL- over 60
Average weight person should have less than 300mg of cholesterol a day

125
Q

Saturated fats should be

A

Less than 7% of diet, keeep fats between 25-30% of your diet (fish, nuts, veg. Oil)

126
Q

Trans fats

A

Created when oils are partially hydrogenated. Once the food has been hydrogenated it is no longer considered “saturated, monounsaturated or polyunsaturated” all food labels must have whether a food contains saturated fats and tans fats labeled because they ARE damaging to arteries.

127
Q

The “secret killer”

A

Trans fats

128
Q

Cut trans fats by your diet by

A
  • avoid foods that say partially hydrogenated oil
  • avoid deep fried foods
  • using olive oil and canola oil when cooking
  • using tub margarine rather than stick

Nutrition Exam 1 (6 decks)

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