HNFE 1004 Final Flashcards
1
Q
What is hunger?
A
The physical, biological drive to eat
2
Q
What is appetite?
A
The psychological drive to eat
3
Q
Energy Density of CARBS
A
4 Kcal/g
4
Q
Energy Density of LIPIDS
A
9 Kcal/g
5
Q
Energy Density of ALCOHOL
A
7 Kcal/g
6
Q
G –> Kcal
A
- multiply each macro by calories per gram (Ex. 42 g carbs x 4 kcal.g = 168)
- add calories from all 3 macros
- divide each by the total calls in meal
(slide 5 exam review)
7
Q
Kcal–> G
A
- determine % cals each macro provide (ex. 1200x. 20% carbs = 240 cals from carbs)
- divide cals by g/macro (240/4)
8
Q
lbs –> kg
A
lbs/ 2.2 = kg
9
Q
Height conversions
A
inches: ( __ft x 12 inches/ft = ___ inch) + ____ inch = ___ inches
meters: (___inches x 0.0254 meters/in) = meters)
10
Q
BMI Categories
A
Underweight - below 18.5
Healthy - 18.5 to 24.9
Overweight - 25 to 29.9
Obese- 30+
11
Q
BMI Calculation
A
kg/m^2
(inch -> meters = inch x 0.0254)
12
Q
Carbohydrate Recommendations
A
45-65% Kcal
13
Q
RDA for Carbohydrates
A
130 grams
14
Q
Lipid Recommendations
A
Omega 6- Men: 17g/d, Women 12g/d
Omega 3- Men 1.6g/d, Women 1.1g/d
15
Q
Protein Recommendations
A
0.8g per kg
16
Q
Healthy Diet
A
1) limit energy-dense
2) eat more nutrient dense
17
Q
Food components to include
A
veggies, whole fruits, half grains from whole grains, dairy (ff milk, lf milk), protein, PUFAs from oils
18
Q
Food components to limit
A
sugars (<10%)
saturated fat (<10%)
sodium (<2300 mg/day)
alcohol ( moderate consumption- 2 drinks p/d men, 1 drink p/d women)
19
Q
Children PA Guidelines
A
60 mins, 7 days a week
(3 days each: aerobic, muscle, bone)
20
Q
Adult PA Guidelines
A
150-300 minutes of moderate-intensity
or
75-150 minutes of vigorous
or
combo
21
Q
Moderate Intensity HR
A
64-76% max HR
22
Q
Vigorous Intensity HR
A
77-95% max HR
23
Q
How to calculate vigorous intensity for a 40-year-old
A
1) 220-40= 180
2) 180 x .77 = a
3) 180 x .95 = b
4) a to b is range
24
Q
Max HR Equation
A
220 - age
25
ABCDEs Nutrition Status
Anthropometric
Biochemical
Clinical assesment
Dietary assesment
Environmental assesment
26
Anabolic Metabolism
to build/store
(Ex. INSULIN, when eating)
27
Catabolic Metabolism
to breakdown
(Ex. GLUCAGON, between meals)
28
Where are carbohydrates digested?
Mouth- salivary amylase
SI - pancreatic amylase
29
Where are proteins digested?
Stomach- Pepsin
30
Where are lipids digested?
Mouth-lingual lipase
Stomach- Gastric lipase
SI- pancreatic lipase
31
CCK
pancreatic enzyme release and gallbladder contraction
32
Secretin
bicarbonate release from the pancreas
33
Gastrin
gastric motility, stomach enzyme release
34
Carb Digestion ( 4 brush border enzymes)
Maltase - maltose
Isomaltase- branch
Sucrase- fructose and glucose
Lactase- galactose and glucose
35
Insulin
fed state, anabolic
lower bs
36
Glucagon
fasted state, catabolic
increase bs
37
ketones
important for the brain, from acetyl CoA
38
Diabetes Mellitus Diagnostic Criteria
A1c > 6.5%
39
Glycemic Index
QUALITY of food; ratio of blood glucose in response to food compared to reference food
40
Glycemic Load
quality AND quantity taken in during a meal
41
Fat absorption into Enterocyte
in as micell --> out as chyloomicrons---> into lymph
42
Lipoproteins
Chylomicron = biggest, triglycerols
VLDL- 2nd biggest, triglycerols
LDL- 3rd biggest, Cholesterol
HDL- smallest, proteins
43
function of bile
emulsify lipid droplets
44
2 bacteria types
probiotic and prebiotic
45
Amylose vs Amylopectin
Amylose = not branched
Amylopectin = branched
46
Glycogen
2-3x more branched than amylopectin
47
Insoluble Fiber
nonfermentable, not readily broken down
48
soluble fiber
viscous, readily breakdown
49
AI's for Fiber
25 g/day women
38 g/day men
50
9 Essential amino acids
(PVT TIM HALL)
phenylalanine
valine
tryptophan
threonine
isoleucine
methionine
histidine
arginine
leucine
lycine
51
Primary structure of proteins
single polypeptide chain of AAs
52
Secondary structure of proteins
hydrogen bonding (alpha beta sheets)
53
tertiary structure of proteins
hydrophobic and hydrophilic interactions
54
quaternary structure of proteins
multiple tertiary polypeptide coming together to form ONE protein
55
Complete Proteins
Includes all 9 AA's
56
Complementary proteins
grains + legumes
grains + veggies
legumes+ nuts/seeds
nuts/seeds + veggies
57
Define SMART Goals
specific
measurable
attainable
relevant
time based
58
What is RPE
rate of perceived exertion
(add 0 to est HR)
59
Phosphocreatine System
1st and dominate, 15-20 secs
60
Anaerobic Glycolysis
2-3 mins
Glucose = 2 lactate + 2 atp
Glycogen = glycogen n-1+ 2 lactate+ 3 ATP
61
OxPhos
DOMINANT from 2-3 mins ON
62
Time it takes for FA's to kick in
20 mins
63
Energy systems (what is 1st, whats 2nd)
glucose, FA's
64
Crossover Concept
Only works when used over 20 mins, fats less, carbs more
High intensity= carbs
low intensity= FA's
65
Intensity Carb Needs
Low = 3-5 g/kg
Moderate= 5-7g/kg
HIgh= 6-10 g/kg
Extreme= 8-12 g/kg
66
athletes recc. % kcals from carbs
60%
67
Protein Needs for Athletes
starting strength training= 2.0g/kg
Maintain= 1.2g/kg
68
RED-S components
impaired physiological function:
-metabolic rate
- menstrual function
-bone health
- immunity
-protein synthesis
-cardiovascular health
69
Training Effects
i go today mostly cause he is lean
insulin sensitivity
glycogen stores
capillary density
heart contractility
lung capacity
increased mitochondria
metabolic enzymes
TAGs in muscles
70
Anorexia Nervosa
extreme weight loss, distorted body image, fear of weight gain
71
Bulimia nervosa
binge episodes followed by compensatory behavior (ex. binge/purge)
72
Binge Eating Disorder
binge eat w/o compensatory behavior
73
OFSED
other specified feeding or eating disorder
74
Orthorexia
healthful eating becomes obsession, need for perfection w/in diet
75
Food insecurity
USDA definition: state of being without reliable access to a sufficient quantity of affordable, nutritious food
(anxiety about running out of food)
76
SNAP
supplemental nutrition assistance program
77
federal nutrition programs
- school breakfast and lunches
- OAA
- WIC
-SNAP
78
Situational Poverty
7 D's - divorce, death, disease, downsized, disasters, debt
79
Generational Poverty
persistent poverty passed down from one generation to the next
80
Healthy Food Priority Areas
Measured by:
- accessibility to healthy food measured by distance to store and # of stores in the area
-family income, vehicle availability
- average income of residents
-availability of public transportation
81
Factors contributing to undernutrition
1. imbalance in food/population ratios
2. war and political unrest
3. AIDS
4. depletion of natural resources
5. poor infrastructure
6. foreign debt
82
GMOs
genetically modified organisms
83
Salmonella
raw and undercooked meats
poultry and eggs
fish
unpasteurized milk and produce
84
E.Coli
undercooked ground beef
produce
petting zoos and lakes
85
Listeria
unpasteurized milk
soft cheese
raw + deli meats
uncooked veggies
86
Norovirus and hepatitis A
food prepared by infected food handlers
87
Toxoplasma Gondi
raw meat
unwashed fruits and veggies
cat litter
88
Danger zone
40-140 degrees
for more than 1-2 hr
89
GRAS
generally recognized as safe
90
Top 4 clean =
avocado
sweet corn
pineapple
onions
91
Top 4 Dirty
strawberries
spinach
kale
nectarines
92
sustainable agriculture
crop rotation
intercropping
step farming
sustainable seafood
local grown foods
CSA's
farm to school network
93
Upper body fat
Android/apple type
94
Lower body fat
gynoid/pear
95
W-H ratio
less than 0.9 males
less than 0.8 females
96
High-risk waist circumference
males > 40 in.
females > 35 in.
97
Skinfold Principle
amount of subcutaneous fat is proportional to a persons total body fat
98
DEXA
slow and depends on tissues
1) bone- slowest
2) lean tissue- middle
3) fat tissue - fastest
99
BIA
sensitive to hydration
overhydration indicate lower BF %
dehydrated indicate higher BF%
100
Antioxidants
vitamin e
vitamin c
niacin
zinc
copper
selenium
riboflavin
manganese
101
clotting
vitamin k
chloride
magnesium
calcium
102
bones
vitamin k
phosphorus
calcium
magnesium
fluoride
103
gene transcription
A and D vitamins
104
electron carriers
riboflavin and niacin
105
reduce homocystine
b6, b9, b12
106
collagen
Vitamin C and copper
107
Water DRIs
Men = 13 cups
Women = 9 cups
108
Foods to avoid during pregnancy
unpasteurized milk, soft cheeses
uncooked hot dogs and deli meats
tilefish, albacore tuna, shark, swordfish and king mackreal
109
prolactin
milk production
110
oxytocin
milk let down
111
Vitamin Needs of infants
vitamin D
Vitamin b-12
112
1st solid foods for baby
iron-fortified cereals
113
AAP limit on caffeine
100 mg/day
114
Adult micronutrient needs
Ca and vitamin D
-prevent osteoporosis
iron
- prevent anemia
sodium
- reduce hypertension
b6, b9, b12
- homocysteine
vitamin e
-antioxidants
carotenoids
- eyes
115
Alcoholic Drinks
12 fluid oz beer
5 fluid oz wine
1.5 fluid oz hard liquor
116
Drinking Designations
men- 4 drinks/day, 14/week
women- 3 drinks/day, 7/week
117
2020 Dietary Guidelines Alcohol
up to 1 drink/day for women
up to 2 drinks/day men
