Exam 2 Flashcards
What is nutrition?
Science devoted to the study of dietary needs for food and the effects of food on organisms
Example sentence: Nutrition plays a vital role in maintaining overall health.
What are the 6 categories of nutrients?
- Water
- Carbohydrates
- Protein
- Lipids (fats)
- Vitamins
- Minerals
Example sentence: Each category of nutrients plays a specific role in maintaining bodily functions.
What is the function of water in the body?
Makes up 85% of blood or muscle
Function: carries nutrients, maintains temperature, lubricates joints, removes waste
Daily needs: body loses about 8-10 glasses of water a day
Example sentence: Staying hydrated is essential for overall health and well-being.
What is the primary source of energy?
Carbohydrates
Consume at least 130 grams a day (minimum needed for brain function)
Less weight = eat less carbs
Example sentence: Carbohydrates provide the body with the necessary energy to function properly.
What is the function of protein in the body?
Forms basic framework of muscles, bone, blood, hair, and fingernails (energy source)
Consumption: combination of up to 20 amino acids
Daily needs: 50-65g/day suggested: 30g | meal
Example sentence: Protein is essential for muscle growth and repair.
What are the types of fats?
- Saturated: Solid at room temp (butter, meat, dairy) bad cholesterol
- Unsaturated: Liquid at room temp (vegetable oils) good cholesterol
- Trans fat: processed fats normally in baked goods
Example sentence: Consuming unsaturated fats is healthier than saturated fats.
What are the types of vitamins?
Fat Soluble: Vitamins A, D, E, and K
Water Soluble: Vitamins B and C
Take with food (fat soluble) or on empty stomach (water soluble)
What are the daily needs for vitamins?
Daily needs vary by type of vitamin
Vitamin D needs Vitamin K
What are the benefits of Vitamin D?
Helps with muscle strength, insulin levels, and improves brain function
Example foods: Fatty fish, mushroom, egg yolk
What are the benefits of Vitamin A?
Helps with vision, skin health, immunity, and epithelial cell maintenance
Example foods: Carrot, spinach, papaya
What are the benefits of Vitamin E?
Helps with skin health post-surgery, asthma, fertility, and Alzheimer’s
Example foods: Sunflower seeds, almonds, avocados
What are the benefits of Vitamin K?
Helps with osteoporosis prevention, menstrual pain reduction, and immune system regulation
Example foods: Kale, broccoli, brussel sprouts
What are the benefits of Vitamin B?
Boosts mood, reduces stress, and enhances cognitive performance
What are the benefits of Vitamin C?
Reduces risk of stroke, improves skin aging, and prevents iron deficiency
Example foods: Oranges, broccoli, strawberries
What are the benefits of minerals?
Help build bone and teeth, aid in muscle function, and transmit nervous system messages
Daily needs: 100mg or more of sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur
10mg or less of iron, zinc, selenium, molybdenum, copper, manganese, and fluoride
What are the benefits of calcium?
Builds bone and muscle, assists in blood clotting, and helps control blood pressure
1,000 milligrams/day
What are the benefits of sodium?
Maintains fluid balance, regulates blood pressure, and relaxes muscles
1,500 milligrams/day
Excess can lead to heart disease and kidney disorders
What does ADA stand for?
Recommended Daily Allowance
What should be calculated for calories?
Total calories per serving and calories from fat per serving
Must calculate percentage
What is serving size?
Amount of food the label describes
What is daily value?
Total amount or average adult diet
What is BMI?
Ratio between Weight and height
BMI: 18.5 - 29.9 for healthy, >30 for obesity, >25 for overweight
What are some measures of body composition?
BMI, Waist circumference, Waist to hip ratio
Measures include skinfold measurement, home body fat analyzers, and laboratory methods like bioelectrical impedance analysis
What is the impact of obesity?
-20 years on age for living
Obesity is linked to diseases like Type 2 Diabetes, cancer, heart disease, and stroke
What is a calorie?
Measure of the amount of energy that can be derived from food
Balance calories consumed from foods and beverages with calories expended in normal body function and physical activity
What are some practical guides to healthy eating/weight?
Drink less sugary drinks, weigh yourself regularly, eat less junk food, add more protein and fibers, increase physical activity
Guidelines also include limiting calorie intake, reducing intake of refined grains, consuming food from all food groups, replacing solid fats with oils, reducing intake of added sugars, reducing intake of sodium, limiting alcohol, and increasing intake of vegetables, fruits, whole grains
What is the Mediterranean diet known to reduce?
Lung disease, obesity, heart disease, stroke
The diet includes foods like fish, beans, nuts, olive oil, cheese, and wine
What are the benefits of a Vegetarian Diet?
Lowers Cholesterol, Decrease heart disease, Decrease risk of certain cancers
Example sentence: Following a vegetarian diet can help improve overall health.
What are the risks associated with fast food consumption?
One meal can contain entire day worth of Calories, Sodium, and Fat
Example sentence: Consuming fast food regularly can lead to health problems due to high calorie and fat content.
What are some tips for maintaining a healthy diet?
-Small Changes each week
Meet at person’s baseline
Explain the whys
Take into consideration age, physical activity, Type, Frequency
Additional information: Making small changes gradually can lead to long-term success in maintaining a healthy diet.
What is anorexia?
Someone who refuses to eat that leads to weight loss or even death
Example sentence: Anorexia nervosa is a serious eating disorder that requires medical intervention.
What is bulimia nervosa?
Repeated eating binges followed by forced vomiting or laxative abuse
Obsession with body Shape
Has to be more than 3 months
Stomach acid corrodes teeth
Additional information: Bulimia nervosa is a complex eating disorder that can have serious consequences on physical health.
What is exercise?
A physical activity requiring planned, structured, and repetitive bodily movement with intent to improve one or more physical fitness components
Example sentence: Regular exercise is important for maintaining overall health and fitness.
What is hypertrophic cardiomyopathy?
40% of all athletic deaths
Example sentence: Hypertrophic cardiomyopathy is a leading cause of sudden cardiac death in athletes.
What is moderate-intensity aerobic activity?
At least 150 min/week
Example sentence: Engaging in moderate-intensity aerobic activity for at least 150 minutes per week can improve cardiovascular health.
What is muscular strengthening activity?
2 days a week
Example sentence: Incorporating muscular strengthening activities into your routine twice a week can help build muscle mass and improve strength.
What is MET in relation to exercise?
Moderate intensity training: work hard enough to raise your HR and break a sweat
Metabolic equivalent of task: Should get METS/Week for even greater benefits
Example sentence: Monitoring MET levels during exercise can help optimize fitness benefits.
