Final Flashcards
Four Components of Nutrition Assessment:
Anthropometric Measurements: Height, weight, body mass index (BMI), waist-to-hip ratio, skinfold thickness, and other body measurements.
Biochemical Data: Blood tests, urine tests, and other lab work to evaluate nutrient levels (e.g., vitamins, minerals) and metabolic function.
Clinical Assessment: Physical examination, medical history, and symptoms of nutrient deficiencies or excess.
Dietary Assessment: Food diaries, 24-hour recall, food frequency questionnaires to understand the types and amounts of foods a person consumes.
What’s the purpose of nutrition assessments?
These components help identify nutrient imbalances (deficiencies or excesses) and health risks.
Dietary Risk Factors for Chronic Diseases:
Excessive intake of saturated fats, trans fats, sodium, and sugar.
Insufficient intake of fruits, vegetables, whole grains, and fiber.
Imbalance in micronutrients (e.g., low vitamin D or calcium).
Poor diet linked to diseases like cardiovascular disease, diabetes, and obesity.
Diet-Planning Principles:
Adequacy: Providing enough energy, nutrients, and fiber.
Balance: Ensuring that nutrient intakes are proportionate.
Calorie Control: Managing caloric intake to maintain a healthy body weight.
Variety: Including different foods from all food groups.
Moderation: Avoiding excessive consumption of unhealthy foods.
Organs Producing Digestive Enzymes:
Salivary glands: Produce amylase for starch digestion.
Stomach: Produces pepsin (protein digestion), hydrochloric acid (HCl), and intrinsic factor (needed for vitamin B12 absorption).
Pancreas: Secretes amylase (carb digestion), lipase (fat digestion), and proteases (protein digestion).
Small intestine: Contains enzymes like lactase, sucrase, maltase for digesting disaccharides.
Digestive Hormones:
Gastrin: Stimulates HCl production in the stomach.
Cholecystokinin (CCK): Stimulates bile release from the gallbladder and enzyme secretion from the pancreas.
Secretin: Stimulates the pancreas to release bicarbonate to neutralize stomach acid.
Ghrelin: Stimulates hunger.
Bacteria, Hormones, and Nerves:
Gut microbiota influence digestion, immunity, and metabolism.
Hormones like ghrelin and leptin regulate appetite.
The enteric nervous system controls gut function (the “second brain”).
Why Whole Grains are Preferred:
Whole grains retain the bran and germ, providing fiber, B vitamins, antioxidants, and minerals that are stripped away in refined grains.
They are linked to reduced risk of chronic diseases like heart disease, diabetes, and obesity
Disaccharides Composition:
Sucrose: Glucose + Fructose (table sugar).
Lactose: Glucose + Galactose (milk sugar).
Maltose: Glucose + Glucose (formed during starch digestion).
Maximum Percentage of Diet from Saturated Fat:
The recommendation is less than 10% of total calories from saturated fat.
Fats to Limit for Heart Health:
Limit trans fats and saturated fats.
Trans fats are found in partially hydrogenated oils and processed foods, and they increase LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol.
Essential Fatty Acids:
Omega-3: Found in fatty fish, flaxseeds, and walnuts. Important for reducing inflammation and supporting brain health.
Omega-6: Found in vegetable oils (e.g., sunflower, corn oil). These are also essential but should be balanced with omega-3s.
Trans Fat Sources and Health Risks:
Sources: Baked goods, fried foods, margarine, and processed snacks.
Trans fats increase LDL and lower HDL cholesterol, raising the risk of heart disease.
Cholesterol and Heart Disease:
LDL (Low-Density Lipoprotein): High levels are associated with increased heart disease risk because they can lead to plaque buildup in arteries.
HDL (High-Density Lipoprotein): High levels are protective and help remove cholesterol from the bloodstream.
Triglycerides: High levels are also linked to an increased risk of heart disease.
Fat-Soluble Vitamins and Their Functions:
Vitamin A: Vision, immune function, cell growth, skin health. Deficiency leads to night blindness. Found in liver, carrots, and sweet potatoes.
Vitamin D: Calcium absorption, bone health. Deficiency causes rickets in children and osteomalacia in adults. Found in fortified dairy, fatty fish, and sunlight.
Vitamin E: Antioxidant, protects cell membranes. Deficiency is rare but can lead to hemolysis of red blood cells. Found in nuts, seeds, and vegetable oils.
Vitamin K: Blood clotting, bone health. Deficiency causes bleeding. Found in leafy greens, broccoli, and cabbage.
Absorption of Fat-Soluble Vitamins:
Absorbed in the small intestine with fat and transported via lymphatic system in chylomicrons
Water-Soluble Vitamins and Their Functions:
Vitamin C: Antioxidant, collagen synthesis, immune function. Deficiency leads to scurvy. Found in citrus fruits, strawberries, and bell peppers.
Folate (Folic Acid): DNA synthesis, red blood cell formation. Deficiency causes megaloblastic anemia. Found in leafy greens, legumes, and fortified grains.
Vitamin B12: Nerve function, red blood cell formation. Deficiency leads to pernicious anemia. Found in animal products.
Thiamine (B1): Energy metabolism, nerve function. Deficiency causes beriberi. Found in whole grains, pork, and legumes.
Riboflavin (B2): Energy metabolism, skin health. Deficiency causes cracks around the mouth (cheilosis). Found in dairy, meat, and green leafy vegetables.
Niacin (B3): Energy metabolism, skin health. Deficiency causes pellagra. Found in meat, poultry, and fortified grains.
How are water-soluble vitamins absorbed:
Water-soluble vitamins are absorbed into the bloodstream in the small intestine after food is broken down during digestion or when a supplement dissolves
Coenzyme Forms of Vitamins:
Vitamin B1 → Thiamine pyrophosphate (TPP)
Vitamin B2 → Flavin mononucleotide (FMN), Flavin adenine dinucleotide (FAD)
Vitamin B3 → Nicotinamide adenine dinucleotide (NAD)
Vitamin B6 → Pyridoxal phosphate (PLP)
Vitamin B12 → Methylcobalamin
Folate → Tetrahydrofolate (THF)
Toxicity of Fat-Soluble Vitamins:
Vitamin A: Toxicity can cause liver damage, bone pain, and birth defects.
Vitamin D: Toxicity can cause calcium buildup, kidney stones, and organ damage.
Bioavailability of Folate/Folic Acid:
Folic acid (synthetic form) is more bioavailable than folate (natural form found in food).
Roles of Water in the Body:
Solvent for nutrients and metabolic reactions.
Regulates body temperature through sweating and evaporation.
Transports nutrients and oxygen to cells.
Removes waste through urine.
Water Composition:
60-70% of body weight is water, varying by age, sex, and body fat percentage.
Fluid Compartments:
Intracellular Fluid (ICF): Fluid inside the cells (~2/3 of body water).
Extracellular Fluid (ECF): Fluid outside cells, including interstitial fluid (between cells) and intravascular fluid (in blood vessels).
Sodium-Potassium Pump:
Active transport mechanism that moves sodium ions out of cells and potassium ions into cells, essential for maintaining proper cell function, fluid balance, and nerve transmission.
Renin-Angiotensin-Aldosterone System (RAAS):
Regulates blood pressure and fluid balance. Low blood pressure stimulates renin release from kidneys, leading to the conversion of angiotensinogen to angiotensin II, which increases aldosterone release to promote sodium retention.
Hydration Indicators:
Well-hydrated urine is light yellow. Dark yellow or amber-colored urine indicates dehydration.
How Much Water is Required by the Body Each Day?
The recommended daily water intake varies based on factors such as age, sex, physical activity, climate, and overall health. However, general guidelines are:
Men: Approximately 3.7 liters (125 ounces) of total water per day (this includes water from beverages and food).
Women: Approximately 2.7 liters (91 ounces) of total water per day.
These recommendations include all fluids consumed, not just plain water, and account for the water content in food. About 20% of daily water intake typically comes from food, with the remaining 80% coming from beverages.
How Must Your Fluid Requirement Be Met?
To meet your fluid requirement, the body primarily relies on the following sources of water:
Drinks (Fluids)
Water: The best and most direct source.
Other beverages: Milk, juices, tea, coffee, and flavored water.
Foods
Many foods contain high amounts of water, such as fruits and vegetables.
Metabolic Water
Metabolism of food produces small amounts of water as a byproduct. This is referred to as metabolic water, and while it makes a small contribution, it does not substitute for the intake from food and drink.
What Fluids Count Towards Daily Fluid Intake?
All beverages contribute to hydration, though some provide additional nutrients (e.g., milk, juices).
How Should Your Urine Look if You Are Well Hydrated?
When you are well-hydrated, your urine should be light yellow or straw-colored. This indicates that you are consuming enough fluids, and the kidneys are excreting waste products without concentrating them too much.
Clear urine: May indicate overhydration, which is usually not harmful but could signal that you’re drinking more water than your body needs.
Dark yellow or amber urine: Often a sign of dehydration, meaning your body is conserving water and concentrating waste.
Very dark or orange urine: Could indicate more severe dehydration or the presence of certain medical conditions (e.g., liver disease or a urinary tract infection).
Which of the following is a nutrient?
Protein
Are all nutrients organic?
No
What is kilocalorie?
A measure of energy in food
How many kcalories does one gram of protein provide?
4
How many calories does one gram of fat provide?
9
Which nutrient makes up the greatest amount (percentage) of our body?
Water
Which of the AMDR (Acceptable Macronutrient Distribution Range) for Carbohydrates?
45 - 65 percent
If you need to assess the nutrients in someone’s diet, how should you do that?
Have them complete a food frequency questionnaire
What percentage of the US population is overweight?
2/3
What is the leading cause of death in the US?
Heart disease
Choose the best statement that defines Nutrient Density
a measure of nutrients a food provides relative to the energy it provides
Dietary Guidelines:
evidence-based nutrient recommendations into food recommendations
Definition of Daily value: Reference values developed by the FDA for use on Food Labels
True
On a food label, which one mineral and one vitamin have been added to the Nutrition Fact Panel ?
Potassium and Vitamin D
When evaluating the % Daily Value for a nutrient on a food label, less than or equal to = __% is considered LOW.
5
The major site for digestion AND absorption
small intestine
Q2. After chewing, the food content entering the esophagus is known as bolus
True
Q3. The pH in the stomach is ______________ in comparison to that in the small intestine
Acidic
Q4. The main function of the gallbladder is to
store and concentrate bile
Q5. Which segment of the small intestine is closest to the pyloric sphincter
duodenum
Q6. Hormone produced in the stomach that causes release of hydrochloric acid
gastrin
Q7. Cholecystokinin is secreted in the ______
small intestine
Q8. Nutrient transport into the intestinal cells from high concentration to low concentration with no energy or carrier
Simple Diffusion
Q9. Which sphincter is largely associated with Acid Reflux
Lower Esophageal
Q10. Food components that are used as food for the GI bacteria are____
prebiotics
Q11. Proteins in grains that give dough its elastic texture and are the possible cause for intestinal disorder
Gluten
Q12. Dietary Lipids (Fats) are transported by portal circulation
False
Which chemical process splits a disaccharide into two monosaccharides?
hydrolysis
Lactose is composed of?
glucose + galactose
Fiber is easily digested in the small intestine
False
As blood glucose levels rise, the pancreas produces glucagon
False
Definition of Insulin:
hormone secreted from pancreas; essential for healthy blood glucose levels
Definition of Hypoglycemia:
An abnormally low blood glucose concentration
Definition of Complex Carbohydrates:
starches and fibers
Where in the Gastrointestinal Tract is enzymes such as sucrase, lactase, and maltase produced
Small Intestine
How is glucose absorbed in the small intestine
active transport
Which organ in the body REQUIRES glucose as a source of energy
Brain
Definition of Triglyceride:
contains one glycerol molecule and three fatty acids
The backbone compound associated with a triglyceride is known as:
Glycerol
Which of these can be produced from cholesterol?
Vitamin D
Long chain fatty acid are the major type of fatty acids in the human diet
True
Definition of Hydrogenation:
changing unsaturated to saturated fatty acid
Which lipoprotein has the highest composition of cholesterol
LDL and VLDL
Omega 6 fatty acid:
has first double bond on the 6th carbon from methyl end
Enyzmes that assist in digestion of fat
Lipase
Proteins differ from carbohydrates and lipids because:
they contain nitrogen
The bond associated in linking amino acids is known as:
peptide
Hemoglobin is a ________ protein structure.
quaternary
Denaturation:
the change in protein’s shape and possible function caused by heat, agitation, or pH change
Chemical digestion of protein begins in the small intestine.
False
What is a tripeptide?
three amino acids bonded together
What is transcription?
The process of messenger RNA being made from a template of DNA
What is deamination?
Removal of the amino (NH2) group from a compound such as an amino acid
The cell organelle responsible for making proteins is:
ribosome
Complimentary proteins in your diet is
eating two low quality protein sources to get all essential amino acids
Which molecule is always present in alcohol?
OH (hydroxyl)
Which is a standard drink?
5oz wine
What is moderate drinking for a woman?
1 drink per day
Which organ has majority (Primary) responsibility for metabolizing alcohol?
Liver
Which enzyme is the first to be involved in alcohol metabolism?
alcohol dehydrogenase
Which part of the brain affected by alcohol affect judgement and reasoning?
Frontal Lobe
Which part of the brain affected by alcohol affects balance?
cerebellum
Which chemical compound contributes to “typical” hangovers?
acetaldehyde
Which form of alcoholic liver disease would result in liver failure?
cirrhosis
Which is the BEST definition for metabolism?
all chemical reactions occurring within cells
Where INSIDE the cell is most energy (ATP) produced ?
mitochondrion
Which is the central compound (gateway) associated with aerobic metabolism?
Acetyl CoA
Which organ is the most metabolically active in the body?
liver
Which macronutrient is stored (majority) in the muscle (tissue) HINT: not necessarily used for energy?
Protein
Where inside the cell does glycolysis?
cytosol
Which of these is an anabolic reaction?
glycogenesis (joining of glucose to make glycogen)
Which hormone stimulates glycogen breakdown as protein and fat release from storage for energy?
glucagon
In glycolysis, 1 glucose will convert to 4 pyruvate
false
Which compound is directly used as energy by the body’s cells?
ATP
What mineral is needed for ATP to continue to be formed?
phosphorus
Upon feeding and absorption of nutrients, the body is in which state of metabolism
anabolic
Ketosis can cause a rise (increase) in body’s pH
False
Positive Energy Balance would mean
Higher Energy Input versus Lower Energy Output
Brain center associated with hunger
Hypothalamus
Fasting/Starving can raise basal metabolic rate
False
Basal metabolism consists of ________________ of total energy expenditure
50 - 65 percent
Physical activity (level and intensity) could impact estimated energy requirements
True
Leptin promotes
appetite suppression
Are vitamins organic compounds (containing carbon)?
Yes
What are fat soluble vitamins combined into in order to be absorbed into the enterocyte?
Micelle
Which of the following can most likely destroy vitamins?
Cooking food for too long
Over-consuming fortified foods can lead to which of the following?
Toxicity
Which is a form of pre-formed vitamin A?
Retinol
Which is a function of vitamin A?
important in vision
Which is an excellent food source of vitamin A?
Milk
In which tissues are enzymes produced to activate vitamin D?
Liver and kidneys
Which is a key function of vitamin D?
absorption of calcium and phosphorus
Which is an excellent source of vitamin D?
Milk
Which condition is caused by vitamin D deficiency in children?
Rickets
Which is a key function of vitamin E?
Antioxidant
Which is an excellent source of vitamin E?
Nuts
Which is a key function of vitamin K?
Promote blood clotting
With which drug does vitamin K interact?
Warfarin
