exam study guide Flashcards
ch 1 linking food and health
areas of wellness
- physical health: includes nutrition and physical activity
- spiritual health: includes spiritual values and beliefs
- emotional health: includes positive feelings about oneself and life
- social health: includes family, community, social environment
- occupational health: includes meaningful work or vacation
ch 2 designing a healthful diet
components of a healthful diet
- adequate
- moderate
- balances
- nutrient-dense
- varied
ch 2 designing a healthful diet
adequate
- provides enough energy, nutrients, and fiber to support a person’s health
- a diet adequate in one area can still be inadequate in another
- a diet adequare for one person may not be adequate for another
ch 2 designing a healthful diet
moderate
- a healthful diet contains the right amounts of foods for maintaining proper weight and nutrition
ch 2 designing a healthful diet
balanced
- contains the right combinations of foods to provide the proper proportions of nutrients
ch 2 designing a healthful diet
nutrient-dense
- made up of foods and beverages that supply the highest level of nutrients for the lowest number of calories
- ex: fruits, vegetables, whole grain
ch 2 designing a healthful diet
varied
- eating many different foods from the differenstt food groups on a regular basis
- not based on only one or a few types of foods
ch 2 designing a healthful diet
nutrition labels
ex. how much calories you get in 1 serving– bag of chips
1 serving:
150 calories= 4x150=600 kcal
carbs: 4
proteins: 4
fats: 9
alcohol: 7
ch 2 designing a healthful diet
empty calories vs calorie dense vs nutrient dense
- empty calories: calories from solid fats and/or added suagrs that provide few or no nutrients
- calorie dense: junk foods that are high in calories and high in fat, sugars, or salts
- nutrient dense: made up of food and beverages that supply the highest level of nutrients for the lowest number of calories
ch 13 food equity, sustainabilty, and quality
food hunger and food insecurity
- food hunger: the physiological need to eat
- food insecurity: unrelaible access to a sufficient suppy of nourishing food
ch 13 food equity, sustainabilty, and quality
food equity lecture
sharing the world’s food and other resources fairly
* 1 in 7 people in the world is chronicallly undernourished
* major cause of undernutrition is unequal distrubution of food because of poverty
ch 4 carbs plant-derived energy nutrients
complex vs simple carbs
simple carbs:
monosaccharides and disaccharides
complex carbs:
starch, glycogen, and fiber
ch 4 carbs plant-derived energy nutrients
saccharides, disaccharides, monosaccharides
lactose: glucose + glucose; milk sugar
maltose: glucose + glucose; maltose molecules join together in food to form starch molecules
sucrose: glucose + fructose; found in sugar cane, sugar beets, honey
ch 4 carbs plant-derived energy nutrients
fiber
- dietary fiber: the nondigestable part of plants
- functional fiber: nondigestable form of carbohydrate with known health benefits, which is extracted from plants and added to foods—cellulose, guar gum, pectin, psyllium
- total fiber: dietary + functional fiber
ch 4 carbs plant-derived energy nutrients
blood sugar: insulin vs glucagon
- insulin: released when blood glucose rises above the set point; secreted by pancreas; helps transport glucose from the blood into cells; stimulates liver and muscles to take up glucose and convert it to glycogen
- glucagon: released when blood glucose falls the below the set point; secreted by pancreas; stimulates breakdown of glycogen to glucose to make glucose available to cells of the body; stimulates gluconeogenesis–production of “new” glucose from amino acids
ch 4 carbs plant-derived energy nutrients
fats, lipids, triglycerides
- fats: one type of lipid
- lipids: diverse class of organic substances that are INSOLUBLE in water; DO NOT DISSOLVE IN WATER
- triglycerides: most of the fat we eat (95%); composed of 3 fatty acid molecules (long chains of carbon atoms surrounded by hydrogen atoms) and 1 glycerol molecule (3 carbon alcohol that is the backbone of a triglyceride)
ch 6 proteins crucial components of all body tissues
why we need proteins
- cell growth, repair, maintenance
- enzymes
- hormones
- fluid and electrolyte balance
- pH balance
- antibodies to protect against disease
- energy source
- transport and storage of nutrients
- compounds such as neurotransmitters, fibrin, collagen
ch 6 proteins crucial components of all body tissues
sources of proteins
- meat
- legumes
- nuts
- “new” foods: quorn, quino, amaranth, teff, millet, sorghum
ch 6 proteins crucial components of all body tissues
johane filemon, RDN presentation
ch 8 nutrients essential to key body functions
vitamin and mineral video
ch 8 nutrients essential to key body functions
case study: the boy who ate 150 gummies
ch 7 nutrients essential to fluid and electrolyte balance
beer case study
- status epilepticus (15 min seizure)
- starts seizing again
- 25 times admitted in hospital
- alcohol slows down processes of brain
- alcohol blocks glutamate
- seizes 6 times
- protein malnutrition vitamin deficiency
- chronic hyponatremia low sodium precense in blood
- no urine—> cells are saltier water is flowing into cells. Liver and intestines are swelling with water
- given 3% sodium chloride small dosage repeats 2 more times
*
ch 7 nutrients essential to fluid and electrolyte balance
digestive anatomy and physiology
nutrients related illnesses, diseases, conditions
cardiovascular disease
- dysfunction of the heart
most common forms:
* coronary heart/artery disease
* stroke
* hypertension/ high blood pressure
* peripheral vascular disease
nutrients related illnesses, diseases, conditions
dehydration
- water loss exceeds water intake
- commonly due to heavy exercise or high environmental temps
- infants and elderly are MORE AT RISK
*
nutrients related illnesses, diseases, conditions
heat illnesses: heat cramps vs heat exhaustion vs heatstroke
- heat cramps: painful muscle cramps usually in abdomen arms or legs; develop during vigourous activity sessions in the heat; can last sec or min
- heat exhaustion: occurs from vigourous activity in heat; may develop after several days in high heat when fluids are inadequate; sympotoms include cramps, weakness, vomiting, dizziness, elevated blood pressure and pulse; must be treated to prevent heat stroke
- heat stroke: occurs if the body’s temp regulation mechanisms fail; occurs in hot, humid environment; include rapid pulse, hot and dry skin, high body temp, weakness; has been fatal for athletes during exercise in extreme heat; immediate cooling and rest contact medical help quickly
nutrients related illnesses, diseases, conditions
alcohol
- a drink is defined as the amount of a beverage that provides 1/2 ounce of pure alcohol
- proof is a measurement of alchol content
- one drink for women
- two drinks for women
nutrients related illnesses, diseases, conditions
diabetes
- type 1: body does not produce enough insulin
- type 2: body becomes insensitive or unresponsive to insulin
nutrients related illnesses, diseases, conditions
diverticulosis
presence of small sacs that can develop in the lining of GI tract
supplements
collagen
1.Collagen
- Collagen is mainly made of the amino acids of glycine and proline and hydroxyproline which makes a triple helix to form collagen.
- People take collagen because they believe that it will help their skin as well as joints. Some believe it can make their skin reverse the aging process
- Collagen is really good for the skin and can help it tighten and healthier, but it cannot reverse the aging process
- Bone broth, beef, chicken skin, and salmon all have high amounts of collagen
- It could cause allergic reactions to the skin as well as it may give liver and kidney issues, but this is unlikely. The biggest downside is that there is not tons of proof that collagen really helps so the cost might not be worth it.
supplements
green tea
Common name: Green Tea/Camellia sinensis
Active ingredients: Green tea contains alkaloids including caffeine, theobromine, and theophylline.
Anecdotal reason for taking: Green tea promotes blood sugar regulation, disease prevention, and a lower incidence of cancer recovery.
The truth or myth behind supplements: A myth is that green tea can help you lose weight and speed up the weight loss.
Food found naturally: Green tea originates from different places, including China, Hawaii, India, Sri Lanka, etc.
Downside: Drinking large amounts might cause side effects that range from mild to serious and can include headaches and irregular heartbeats.
supplements
ashwagandha
Ashwagandha has a common name known as Withania somnifera. Its active ingredients are alkaloids, anaferine, steroidal lactones, and saponins. The anecdotal reason for taking this is that it calms the brain, causes low blood pressure, and swelling, and improves the immune system. The truth is that it is proven for this supplement to help manage stress levels, the myth is that is can make you emotionless. Some foods that are found in this supplement are coffee, creamers, and ready-to-mix powered beverages. The downside of taking ashwagandha is that it may have an effect on the liver and the thyroid and is not safe to take if diagnosed with prostate cancer or those who are pregnant or nursing
supplements
tumeric
Common name: Curcuma longa but turmeric is the common name
Active ingredient: natural compound called curcumin
Anecdotal reason for taking: help improve skin by removing dark spots and help prevent illness like cancer.
Truth or myth behind supplement: may protect the body by neutralizing free radicals (pollution, sunlight) and shielding the cells from damage.” Diets rich in plant-based foods are associated with prevention of medical conditions such as cancer and heart disease.
Food found in naturally: turmeric is a plant
Downside: too much ingestion can cause upset stomach and ulcer but other then that nothing serious
supplements
sea moss
Common name: Sea Moss/Chondrus Crispus/Irish moss/Red seaweed
Active ingredients: carrageenan, protein, fiber, minerals, and planet chemicals 1.
Anecdotal reason for taking: Sea Moss claims to improve anti-inflammatory compounds, which can help boost the immune system and protect against chronic diseases.
The truth or myth behind supplements: The truth is that sea moss offers valuable nutrients, promotes gut health, and aids in blood sugar control; it can also support heart health.
Foods found naturally: sea moss can be found along the coastlines of Europe, North America, and the British Isles.
Downside: sea moss can lead to excessive iodine intake, and it may soak up toxic metals like mercury and lead from the water in which it grows.
supplements
folate
Common names: Folic acid, Folacin and Vitamin B-9
Active ingredient: tetrahydrofolate (THF)
Anecdotal reason for taking: It is good for women to talk before getting pregnant to help the spinal development of the fetus.
Truth or myth behind the supplement: Research has shown that folic acid supplements can prevent birth defects of the neural tube. Taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure women get enough of this essential nutrient.
Food found in naturally: Found in dark leafy green vegetables, beans, peas, and nuts.
Fruits like oranges, lemon, bananas, melons and strawberries
Seafood, eggs, dairy products, meat, poultry and grains
Downside Folate deficiency can also occur in people who have conditions, such as celiac disease, that prevent the small intestine from absorbing nutrients from foods (malabsorption syndromes)
supplements
creatine
Common Name: amidinosarcosine, creatine citrate, creatine monohydrate, creatine phosphate, and N-amidinosarcosine
Active Ingredient:L-arginine, glycine, and L-methionine.
Anecdotal reason for taking: seems to enhance muscle performance during repeated bouts of brief, high-intensity exercise
Truth or myth behind supplement: Creatine will help grow muscles faster, especially the gluteals
Food found in naturally: red meat, poultry, fish, and to a lesser extent, dairy products and eggs
Downside: If consumed in high doses, can cause kidney damage and prevent the body from creating its own creatine
ch 4 carbs-fat matching
A. oral cavity
- mastication
- breakdown of carbs
- lingual lipase
- salivary amylase
ch 4 carbs-fat matching
B. pharynx
- peristalsis
ch 4 carbs-fat matching
C. esophagus
- peristalsis
ch 4 carbs-fat matching
D. stomach
- peristalsis
- gastric lipase
ch 4 carbs-fat matching
E. small intestine
- peristalsis
- disaccarides broken down into monosaccharides
- cholesterol broken down
- produces lipid digestive enzyme
- triglycerides broken down into fatty acids and glycerol
ch 4 carbs-fat matching
F. large intestine
- peristalsis
- water absorbed
- bacteria ferments undigested carbs
ch 4 carbs-fat matching
G. pancreas
- produces lipid digestive enzyme
- insulin secreted
- glucagon secreted
- bicarbonate secreted
ch 4 carbs-fat matching
H. liver
- glycogen storage
- bile produced
ch 4 carbs-fat matching
I. galbladder
- bile storage
