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Final Nutrition Flashcards

1
Q

-positive energy balance

A

When energy intake is larger than energy expended

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2
Q

-Negative energy balance

A

When energy intake is less than energy expended

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3
Q

The body has the ability to store fat in what kind of tissue?

A

:The body has a vast ability to store fats in adipose tissue

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4
Q

-Protein in excess

A

:excess protein is used as a energy and synthesized into fat for storage.

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5
Q

-Carbs in storing fats

A

:Limited CHO storage (glycogen)
:Excess CHO will be synthesized into fat

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6
Q

-Energy Expenditure (output) COMPONENTS percentages

A

:25-40% physical activity
:60-75% basal metabolic rate
:5-10% thermal effect of food

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7
Q

Basal Metabolic Rate

A

-The minimum energy expended to keep a resting, awake body alive.
-Includes most involuntary activities

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8
Q

Basal Metabolic Rate involuntary actions are?

A

:circulation
:respiration
:temperature maintenance
:Hormone secretion
:Nerve activity
:New tissue synthesis

-Excludes voluntary activity like absorption and digestion

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9
Q

Influences on Basal Metabolism

A

-Height
-Growth: children and pregnant women
-Body Composition (more muscle mass burns more fat)
-Use of caffeine and tobacco
-Environmental temperature
-Genetics
-Endocrine system

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10
Q

Endocrine system

A

-A collection of glands that produce hormones
that regulate metabolism, growth and
development, tissue function, sexual function,
reproduction, sleep, and mood, among other
things.

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11
Q

– Thyroid gland:

A
  • Primarily influences your metabolism and
    protein synthesis.
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12
Q

Iodine
* Function:

A

– Needed for the thyroid gland to function
properly.
* Regulates protein synthesis
* Aids in the break down of fat
– Iodine is crucial for fetal neurodevelopment
(proper brain development).

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13
Q
  • Problems with Iodine
A

– Goiter
– Cretinism (fetus) (Intellectual disability)
– Impaired cognitive development (fetus)
– Hypothyroidism

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14
Q
  • Sources of iodine
A

– Iodized salt
* Table salt provides only 15% of dietary
salt intake
– Dairy products
– Seafood (natural source)

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15
Q

Influences On Basal Metabolism sicknesses and stuff

A
  • Fever
    – Raises BMR 7% for each 1oF above normal
  • Stress / injury
  • Fasting / starvation / malnutrition (LOWERS THE METABOLISM)
  • Age
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16
Q

Thermic Effect of Food

A
  • Energy required to digest, absorb, metabolize,
    and store the nutrients contained in foods.
    – Fat has the lowest TEF
    – Protein has the highest TEF
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17
Q

Determining a Healthy Body Weight
* Can be based on:

A

– How you feel
– Weight history
– Fat distribution
– Family history of weight related disease
– Current health status and lifestyle

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18
Q

The two main methods in Determining a Healthy Body Weight

A
  • Body mass index (BMI) is an estimate of a
    healthy body weight
  • Waist circumference:
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19
Q

At Risk waist measurements

A

– High risk
* Men > 40 inches
* Women > 35 inches

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20
Q

Body Mass Index

A
  • Indicator of health
  • Correlates with health risk
  • Mathematical equation
    – BMI = weight (lbs.) / height (in)2 x 703
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21
Q

Body Mass Index (BMI) Numbers

A
  • Underweight = BMI < 18.5
  • Healthy weight = BMI 18.5 24.9
  • Overweight = BMI 25 29.9
  • Obese = BMI ≥30
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22
Q

Underweight Concerns

A

15-25% below healthy weight or BMI of <18.5
Problems:
Infertility
Depression
Abnormal hunger regulation / eating patterns
Increased susceptibility to injury and infection
Dry skin & hair
Cardiovascular complications
Death

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23
Q

Methods to Estimation of Body Fat

A
  • Bioelectrical impedance analysis
  • DEXA (Dual energy Xray absorptiometry)
    (DXA)
  • Skinfold measurements
  • Underwater weighing
  • Bod Pod
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24
Q

Body Fat Distribution

A

 Android: means manlike
 Weight gain in the central region of the
body (stomach)
 Gynecoid: means womanlike
 Weight gain in the lower region of the
body (buttocks & thighs)

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25
Q

Health Risks associated with excess central adiposity

A

 Premature death
 Cardiovascular risk
 Hypertension
 ↑ triglycerides ↓ HDL
 Type II diabetes
 Stroke
 Gallbladder disease
 Arthritis
 Reproductive complications
* Respiratory problems
– Sleep apnea
– Higher prevalence of asthma
* Cancer (endometrial,
breast, prostate, and colon)
* Depression
* Others

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26
Q

What leads to weight gain?

A
  • Excess calorie intake
  • Sedentary behavior
  • Fast food consumption
  • Meal skipping, meals eaten away from
    home
  • Television/screen time/gaming
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27
Q

What leads to weight gain? (stress)

A
  • Stress
  • Genetics
  • Insulin resistance
  • Sleep habits
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28
Q

Dieting principles

A

Need to develop life long sound dietary
practices
Body defends itself against weight loss
Body fat contains 3500 kcal per pound
Must have an energy deficit of 3500 kcal to
lose a pound per week
Rate of loss
 Gradual wt. loss preferred over rapid wt. loss
 1 to 2 lbs/week
 Spares lean body mass

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29
Q

Weight Loss Treatments

A

– Dietary therapy (reduce calories)
– Physical activity
– Behavior therapy techniques
* Intuitive eating
* Combination of these techniques

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30
Q

Gastric surgeries

A
  • Reduces the stomach size
    – Smaller stomach promotes satiety
    earlier
  • Cause malabsorption
    – In the GI tract
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31
Q

Exercise Duration in relation to weight loss

A

3-5 times a week
 30 minutes: Be healthy
 60 minutes: Weight loss
 120 minutes: Maintain weight loss

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32
Q

What is the number one killer of a bad diet? The second?

A

Heart disease, and a stroke

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33
Q

The six classes of nutrients:

A

-Carbohydrates (provides calories)
-Fats/lipids (provides calories)
-Proteins (provide calories)
-Vitamins (no calories)
-Minerals (no calories)
-Water (no calories)

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34
Q

Energy yielding nutrients?

A

-Carbs
-Fats
-Protein

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35
Q

Calories per gram of fat carb and protein?

A

4 protein 4 carb 9 fat

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36
Q

Lycopene

A

-This is found in red/pink plant fruits
-It helps reduce the risk of prostate cancer and other types of cancer
- the recommended serving is 2-3 servings per week
- The more processed the fruit is the more lycopene it has, for instance ketchup is very good for this.

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37
Q

Principles of a Healthy Diet

A

variety
Providing a wide selection of foods in a food group
-balance
Select foods from the different food groups
-moderation
The appropriate portion size
-adequacy
A diet providing all essential nutrients

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38
Q

Fish high in mercury

A

-tilefish
-orange roughly
-Swordfish
-Marlin
-Shark
-king mackerel

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39
Q

Pregnancy/lactation fish recommendations:

A

-None of the six mentioned
- No more than 6 ounces of tuna per week
-No more than 12 ounces of total fish per week
-12 ounces of total fish

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40
Q

Recommended daily energy and nutritional needs: (percentages)

A

-10-35% of calories as proteins
-45-65% of calories as carbs
-20-35% of calories as fat

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41
Q

The typical western diet/American diet

A

-high saturated fat
-high in cholesterol
-High in simple sugars
-High in sodium
-Low in fruits and vegetables
-Low in fiber
-Low in omega 3
-High in omega 6
-low in potassium
-low in calcium
-Trans fatty acid (not tested on)

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42
Q

What are the Chemical that break down food?

A

-Saliva
-HCI
-Water
-Bile
-Enzymes

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43
Q

Probiotics are?
Prebiotics

A

Living bacteria with a proposed health benefits.
Food for bacteria that provide a benefit for the bacteria and the host. (fiber is one of the biggest foods involved in feeding bacteria)

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44
Q

Why are simple carbs sweet?

A

-Simple carbs are so small they can bind to our taste receptors and tell us that its sweet.

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45
Q

Why are complex carbs not sweet?

A

-Complex carbs are more complex and large they don’t bind to taste receptors and go straight into digestion.

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46
Q

How much of your diet should be carbs?

A

45%-65% of your diet

47
Q

What is a Monosaccharides?
Disaccharides?

A

A 1 unit of simple sugar. A 2 unit simple sugar

48
Q

What are the three Monosaccharides?

A

-Glucose (This is the most important sugar)
-Fructose (This is the sweetest of all)
-Galactose (you find it in dairy, milk specifically)

49
Q

What are the three Disaccharides?

A

-Sucrose -Lactose -Maltose

50
Q

-Sucrose is what?

A

:Glucose + Fructose
:table sugar

51
Q

-Lactose is what?

A

:Glucose + galactose
:Milk, sugar

52
Q

-Maltose is what?

A

:glucose + glucose

53
Q

Fiber is what?

A

-Fiber is the structure for plants, and stems, fiber is not digested

54
Q

Two types of Polysaccharides are?

A

-Digestible
:starch
:glycogen (we don’t eat this)

-Indigestable
:Dietary fiber (PREBIOTIC)

55
Q

Starch Foods include?

A

-Pasta
-Rice
-Bread
-Legumes
-Some vegetables like
:corn
:potato

56
Q

Glycogen

A

-Storage form of CHO for animals and humans
-Stored in the liver and skeletal muscles.
-If you workout everyday its important to have the energy you need to get results, when you exercise you use glycogen. After you workout, you have a two hour window to replenish those carbs/glycogen.
-Excess glucose is sent to the liver and is made into glycogen.

57
Q

Types of fiber are?

A

:insoluble fiber (FOUND IN PLANTS IN LARGER AMOUNTS)
:soluble fiber

58
Q

-Physiological effects of dietary fiber?

A

:Insoluble increases fecal time, reduces the risk of obesity, reduce risk of colon cancer
:Soluble
:can lower blood cholesterol, may reduce rusk of heart disease, slows glucose absorption.

59
Q

Recommended dietary fiber

A

Fiber/Day
:Women More than or equal to 25grams
:Men more than or equal to 38grams
-When increasing fiber also increase fluids

60
Q

What is the difference between whole grain bread and enriched white bread?

A

-The difference between whole grain bread and enriched white bread is that the white bread has lower fiber, magnesium, zinc, and vitamin E. When this is taken out of grains and breads, we are hurting ourselves, all four ingredients are low in the American diet.

61
Q

Health benefits of carbs (complex)

A

-May prevent heart disease
-may prevent certain cancers
-may delay aging process (INTERNALLY, DNA)
-May lower cholesterol
-May prevent hemorrhoids/diverticulitis
-May reduce risk of obesity.

62
Q

Guidelines for sugar

A

-DRI equal to or less than 10% of total calories from added sugar
-World health organization has the same standard

63
Q

-Fructose is what?

A

a simple sugar, sometimes known as fruit sugar.

64
Q

Excess Fructose Consumption can cause?

A

-Energy intake and weight gain
-Insulin resistance
-impaired glucose tolerance
-hypertension
-alter blood lipids
:High LDL’s
:High triglycerides

65
Q

What are the two fructose ratios?

A

The two fructose corn syrups ratios are HFCS-42 and HFCS-55

66
Q

Functions of carbohydrates

A

-supplies energy (its the only energy source for the brain, part of the nervous system, and red blood cells.)
-Protein sparing, body and dietary
-Prevent ketosis
-Sweetener

67
Q

Insulin

A

-after a meal insulin is secreted by the pancreas
-Insulin signals cells to uptake glucose

68
Q

Glucagon

A

-when blood glucose levels drop, glucagon is secreted by the pancreas
-Liver glycogen breaks down to form glucose

69
Q

Ketosis

A

-The condition of having a high concentration of ketone bodies and related breakdown prodcuts in the bloodstream and tissues.
-Ketone bodies:imcomplete breakdown of fat products

70
Q

Carbohydrate metabolism disorders

A

-diabetes
-hypoglycemia
-insulin resistance

71
Q

Symptoms of diabetes

A

-Hyperglycemia (high blood sugar)
Increased urination
Increased thirst
Weight loss
Dehydration
Ketoacidosis:
Build of ketone bodies: can lead to a coma

72
Q

Long term complications of diabetes?

A

Coronary heart disease
Amputation
Bad blood lipid
Hypertension
Eye problems
Kidney problems
Nerve damage

73
Q

What does fat do for you?

A

-Fat is the most energy dense nutrient
-Protection (fat holds body organs in position and cushion them)
-insulation, it provides warmth
-part of cells
-transports and increases absorption of fat soluble vitamins
-flavor, aroma, satiety
-others

74
Q

Classifications of lipids FATTY ACIDS!

A

-Fatty acids
-Triglycerides
:made up of fatty acids
:95% of fat in our diet, main form of lipids in food and storage
-Phospholipids
-Sterols (Cholesterol, has 0 CALORIES!!)

75
Q

Triglycerides

A

-This is made up of 3 fatty acids
-fatty acids can vary by lengths and saturation
-Glycerol is a three carbon alcohol used to form them

76
Q

Essential Fatty Acid (omega 6 and omega 3)

A

-all meat has omega 6, there is no deficiency.
-Omega 3 is not in meat and 90% of people are deficient in omega 3
-Needed got immune functions, vision, cell membranes, proper brain function
-Omega 6 promotes inflammation
-Omega 3 decreases inflammation
-Fish is a great source of omega 3
-Linoleic = omega 6
-Linolenic = omega 3

77
Q

Possible benefits of omega 3 No CANCER

A

-decrease risk of heart disease
-Decrease risk of hypertension
-Decrease risk of depression
-Decrease risk of memory loss
-Decrease risk of arthritis

78
Q

Omega 3 sources

A

-fatty fish, canola, flaxseed, chia, green leafy vegetables, and walnuts

79
Q

Omega 6 sources

A

-found in vegetable oils, meats, eggs, and dairy

80
Q

What counts as one drink of alcohol?

A

-12 ounces of beer
-5 ounces of wine
-1 1/4 to 1 1/2 ounces of liquor 80-proof stuff
1 ounce of 100 proof liquor

81
Q

Does all fat have 9 calories?

A

NO cholesterol has 0

82
Q

What foods are lowest in protein?

A

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

83
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

84
Q

Peptide Bonds are?

A

-Amino acids bind together bypeptide bonds

85
Q

The end product of protein digestion is?

A

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

86
Q

Colostrum is?

A

the first milk that any animal produces when they start lactation

87
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

88
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.

89
Q

What are hormones?

A

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

90
Q

What do enzymes do?

A

-Enzymes speed up chemical reactions

91
Q

What aids the immune system?

A

antibodies

92
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)

93
Q

How much protein do you need? Equation

A

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

94
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

95
Q

What makes protein unique compared to fats and carbohydrate?

A

Proteins have nitrogen.

96
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.)

97
Q

Concerns with a vegetarian diet

A

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

98
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

99
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)

100
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

101
Q

What are the Electrolytes

A

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

102
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)

103
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

104
Q

B vitamins are all what?

A

-All B vitamins are a coenzyme

105
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

106
Q

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

A

Spinobifida

107
Q

Functions of B12

A

-Coenzyme
-Maintenance of myelin sheaths

108
Q

B12 Sources

A

-Meat
-Eggs and dairy

109
Q

B12 is stored where?

A

-B12 is stored in the liver

110
Q

1 pound of fat equals approximately how many calories?

A

3500

111
Q

How many calories do you need to reduce per day to lose one pound of fat per
week

A

500`

112
Q

Folate during pregnancy

A

600 mcg/day

113
Q

BMI numbers:

A

<18.5 underweight >25 overweight

114
Q

BMI =

A

weight (lbs.) / height (in)2 x 703

BMI example Male
– Height 5’11’’
* 71 inches
– Weight 170 lbs.
* BMI = weight (lbs) / height (in)2 x 703
– 71 X 71 = 5041
– 170/5041 X 703 = 23.7

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