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Exam 3 Nutrition Flashcards

1
Q

What foods are lowest in protein?

A

-Fruits, oils, and solid fats are the lowest foods in protein, or it has none.

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2
Q

What is protein

A

-The basic building blocks of protein are?
:Amino acids
-Proteins are made of several amino acids bound together.
-There are about 20 amino acids

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3
Q

Peptide Bonds are?

A

-Amino acids bind together bypeptide bonds

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4
Q

What is a dipeptide bond

A

-Dipeptide means there is one peptide bond

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5
Q

The end product of protein digestion is?

A

The end product of digestion of protein is a single amino acid

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6
Q

Colostrum is?

A

the first milk that any animal produces when they start lactation

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7
Q

What are the benefits of colostrum?

A

-boosting babies immune system
-it helps the GI tract to develop
-it is also a big anabolic hormone to help build muscle (it is still just a protein

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8
Q

Functions of protein are?

A

-Gives energy
-Builds muscle
-Repairs broken down muscle
-Maintain fluid balance
-Contributes to acid/base balance
-Building blocks for hormones and enzymes
-Builds antibodies which aid our immune system
-Gluconeogenesis
-Transportation of lipids minerals and oxygen.

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9
Q

What are hormones?

A

-Hormones are chemical messengers (it tells cells what to do)

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10
Q

What do enzymes do?

A

-Enzymes speed up chemical reactions

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11
Q

What aids the immune system?

A

antibodies

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12
Q

-Edema is?

A

when there is a lack of protein so the fluid volume increases dramatically so it fills the tissue and it swells. (70% of pregnancies experience this, for most cases in pregnancy it is not dangerous)

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13
Q

How much protein do you need?

A

-Adults need 0.8g per kilogram of bodyweight
-Some athletes need more

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14
Q

Is a high protein diet harmful?

A

-Side effects of having a super high protein diet include constapation, fatigue, nusea
-Excessive intake of red meat is linked with colon cancer and CVD
-RIsk of gout (inflammtion between joints, can be reversed.)
-Foods high in purines are red meat, organ meat, and seafood. (NOT ON TEST)
-Low or no low antioxidants
-No phytochemicals (phyto means grown, or plant)
-No fiber
-increase in fluid needs

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15
Q

What makes protein unique compared to fats and carbohydrate?

A

Proteins have nitrogen.

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16
Q

What are examples of complete or high quality proteins? And what are complete proteins?

A

-High quality proteins are complete proteins (if its meat, its complete)
:it has every amino acid
:animal byproducts are complete proteins (eggs, milk, dairy, etc.)

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17
Q

What are examples of low quality proteins or incomplete proteins? What are the two exceptions for vegetables and complete proteins?

A

:Lacking one or more amino acids
:There are two plants that are exceptions with all amino acids, quinoa, hemp seed

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18
Q

-Lacto ovo vegetarian means

A

you eat eggs and milk

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19
Q

-lacto vegetarian means

A

you eat dairy products

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20
Q

-ovo vegetarian means

A

they eat eggs

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21
Q

-pesca vegetarian or pescaterian is a

A

seafood based diet

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22
Q

-Vegans have

A

no animals, or animal byproducts

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23
Q

Concerns with a vegetarian diet

A

-iron deficiency (biggest concern)
-Zinc deficiency
-B12 deficiency (found naturally in meat)
-Vitamin D deficiency

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24
Q

Possible benefits of a vegetarian diet

A

-reduce risk of hypertension
-Reduce risk of developing cancer
-Reduce risk of CVD
-Reduce risk of type two diabetes
-Others

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25
Q

Malnutrition

A

-marasmus (low in protein and calorie intake, causes loss of brain development, loss of fat storage and muscle, essentially they are starving to death)
-Kwashiorkor (low protein intake massive edema in the abdomen and legs)

26
Q

Water and electrolytes (functions)

A

-transporter (our blood stream is mostly fluid)
-solvent (it helps break things down)
-Temperature regulation (sweat)
-cleanser (internally)
-Overall metabolism (aids in digestion)
-Aids in fluid balance

27
Q

-Electrolytes are a substance that do what?

A

breaks up into ions (particles with electrical charges) when it is dissolved in water or body fluid

28
Q

What are the Electrolytes

A

-sodium Na
-Potassium K
-Chloride CI
-Phosphorus P
-Magnesium Mg
-Calcium Ca

29
Q

Electrolyte deficiency symptoms

A

-muscle cramps
-Loss of appetite
-Mental confusion
-Irregular heartbeat
-Dizziness

30
Q

-Sodium NA Chloried CI food sources include?

A

:salt
:processed foods like
:canned foods
:Pre packageed foods
:Fast foods
:restraunts
:condiments

31
Q

Sodium functions

A

-Flavors and preserves food
-Electrolyte
-Helps regulate blood pressure
-Helps transmit nerve impulses
-helps contract muscles

32
Q

Excess Na (salt) may do what?

A

-may increase blood pressure
-Excess sodium can increase the loss of Ca in the urine

33
Q

Diet status in the United States with electrolytes? (high or low)

A

Na - High - Increase BP
Cl - High - Increase BP
Mg - Low - Increase BP
Ca - Low - Increase BP
K - Low - Increase BP

34
Q

Chloride Functions

A

-electrolyte
-A component of HCl (stomach acid)
-others

35
Q

Sources of potassium include?

A

-fresh fruits and vegetables
-legumes
-dairy products

36
Q

Functions of potassium

A

-Electrolyte
-Helps maintain BP
-Muscle contraction

37
Q

Sources for Mg magnesium

A

-Fish
-Nuts and seeds
-Legumes
-whole wheat
-green leafy vegetables
-chocolate

38
Q

Functions of Mg

A

-Electrolyte
-helps maintain BP
-Component of bone
-Activates hundreds of enzymes
-activation of ATP

39
Q

Food sources of Phosphorus P

A

-Dairy
-Meat
-Eggs
-Soda
-Nuts and whole grains

40
Q

Water reccomendations

A

-8 cups of water is not enough water for most people, especially if they are active
-recommended intake (DRI) men 3.7 liters = 16cups, Women 2.7 liters = 11 cups
-1.0 to 1.5ml for each calorie expended (TESTED ON)

41
Q

Water Requirements for athletes

A

-Athletes need to monitor their fluid status
-Weigh themselves before and after training
-Goal is to consume 3 cups for every pound lost

42
Q

Dehydration is?

A

A loss of body water of less than or equal to 2% decreases both your mental and physical performance.
-It takes 2% of water lost to become thirsty, thirst is not a good indication to drink water

43
Q

Symptoms of dehydration

A

-Dry mouth
-Headache
-Eyes stop making tear and sweating may stop
-muscle cramps
-Nausea and vomiting
-Heart palpitations
-Tired and lightheadedness

44
Q

Two classes of vitamins are?

A

-Water soluble
-Fat soluble

45
Q

Fat soluble vitamins (what are the vitamins?)

A

-Absorbed with fat
-Absorbed into the lymph, not bloodstream
-Travel by lipoproteins
-stored in fatty tissues
-Not readily excreted; can cause toxicity
-Vitamin A and D are the most toxic
-Vitamins K, A, D, E

46
Q

Water soluble vitamins

A

-Dissolve in water
-Readily excreted
-Subject to cooking losses
-Marginal deficiency more common

47
Q

Steaming your food results in less loss of what?

A

Steaming reduces the loss of B12

48
Q

B vitamins are all what?

A

-All B vitamins are a coenzyme

49
Q

Functions of Folate (folic acid) B9

A

-its a coenzyme
-helps prevent birth defects (spinabifida)
-15 to 28 days into pregnancy is the critical folate period
-important for DNA synthesis

50
Q

Folate sources

A

-cereal
-enriched grains (waffles pancakes, breads)
-Broccoli
-Oranges/Orange juice
-beans

51
Q

RDA for folate

A

600mcg a day for pregnancy
-No toxicity when having both B12 and B9
-When deficient in B9 you can get megaloblastic anemia or a neural tube defect (spinabifida)

52
Q

-Smoking and drinking around time of conception can cause what?

A

Spinobifida

53
Q

Choline (also say the food sources)

A

-Essential nutrient
-Our bodies make choline
-During pregnancy our bodies don’t make enough
-most prenatal do not have choline
-Food sources include egg yolk!, wheat germ, legumes, beef, etc.
-important for the cell membrane, early brain development, apoptosis, lipid metabolism, others.

54
Q

B6 (pyridoxal) What does it do?

A

-coenzyme
-helps with protein synthesis
-helps with red blood cell formation
-B6 has a toxicity
-B6 helps regulate seretonin

55
Q

Does B6 help with premenstrual syndrome?

A

NO

56
Q

Does B6 help with Depression?

A

NO

57
Q

Does B6 help with Morning sickness?

A

NO

58
Q

Concerns with large does of B6

A

-Toxicity potential can lead to irreversible nerve damage
-Tolerable upper limit intake is 100mg/day for adults

59
Q

Functions of B12

A

-Coenzyme
-Maintenance of myelin sheaths

60
Q

B12 Sources

A

-Meat
-Eggs and dairy

61
Q

B12 is stored where?

A

-B12 is stored in the liver

62
Q

Vitamin B3 (Niacin) Functions

A

-Coenzyme

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