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NCM 105: Nutrition & Diet > M3: Nutrition for Health and Fitness > Flashcards

M3: Nutrition for Health and Fitness Flashcards

1
Q

t or f

Pregnancy
• energy requirements are generally the same as non-pregnant women in the first trimester and
then increase in the second trimester,

A

true

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2
Q

estimated at ____ kcal and ___ kcal per day in the second
and third trimesters

A

estimated at 340 kcal and 452 kcal per day in the second and third trimesters

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3
Q

Macronutrients for pregnant women

Protein:
Carbohydrates:
Fat:

A

• Macronutrients
o Protein: 60g/day
o Carbohydrates: 45-64% of daily calories
o Fat: 20-35% of daily calories

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4
Q

Vitamin A

NP:
P:
L:

A

700
770
1300

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5
Q

Vit D
NP
P
L

A

NP 5
P 15
L 15

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6
Q

Vit E

NP
P
L

A

15
15
19

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7
Q

Vit K
NP
P
L

A

90
90
90

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8
Q

Folate
Np
P
L

A

400
600
500

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9
Q

Niacin
NP
P
L

A

14
18
17

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10
Q

Riboflavin
NP
P
L

A

1.1
1.4
1.6

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11
Q

Thiamin
Np
p
l

A

1.1
1.4
1.4

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12
Q

IRON
NP
P
L

A

18
27
9

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13
Q

these micronutrients increase intake because they’re needed for DEVELOPMENTAL STAGE OF THE BABY

A

Hemoglobin
Vit A E C B6 B12 Selenium and Zink

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14
Q

this micronutrients increases in pregnancy and decreases and lactation to PREVENT CONGENITAL AND CNS ANOMALIES

A

Folate

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15
Q

Women who breastfeed require approximately __ additional kcal/day beyond what is
recommended for non-pregnant women

A

500

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16
Q

A healthy child from birth to 1 year should receive around ___ kcal/kg/day.

Neonatal caloric requirements are higher at about ___–___ kcal/kg/day

A

A healthy child from birth to 1 year should receive around 100 kcal/kg/day. Neonatal caloric
requirements are higher at about 110–135 kcal/kg/day

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17
Q

• Best food during the first 12 months of life (and the only food necessary for the first 6 months) is
_____

A

breast milk

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18
Q

in infnacy what months is it reasy for infants to be introduced to solid fewds

A

4-6 mos

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19
Q

WHAT DEVELOPMENTAL STAGE?
Sedentary children ages 1 to 3 years should consume ______ kcal daily;
active children in this age group may need up to ______ kcal daily.

A

Sedentary children ages 1 to 3 years should consume 1,000 kcal daily;

active children in this age group may need up to 1,400 kcal daily.

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20
Q

___ and _____ needs are often those most easily met during the toddler
period;

diets high in ___ should be avoided to help prevent toddler ____.

A

Protein and carbohydrate needs are often those most easily met during the toddler
period; diets high in sugar should be avoided to help prevent toddler obesity.

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21
Q

____ should generally not be restricted for children under 2 years old; however,
children over 2 years old should have a total fat intake between __% and ___% of calories, with
most fat coming from sources of ___ and _____ fatty acids, such as fish,
nuts, and vegetable oils, the same as adults.

A

Fats should generally not be restricted for children under 2 years old; however,
children over 2 years old should have a total fat intake between 30% and 35% of calories, with
most fat coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish,
nuts, and vegetable oils, the same as adults.

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22
Q

ensure that the infant gets enough milk by

A

proper position and tummy to tummy rule

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23
Q

2nd month

A

rice water, kalamansi juice, suam

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24
Q

4th month

A

scraped banana cereal

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25
Q

5th-6th month

clue; pefvc

A

full diet
pureed meat
egg
fruit
veg
cereal

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26
Q

7th-9th month

A

fienly chopped

soft cooked egg and rice porridge
soft cooked rice and boiled fish, munggo, leafy veg

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27
Q

7th-9th month

A

fienly chopped

soft cooked egg and rice porridge
soft cooked rice and boiled fish, munggo, leafy veg

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28
Q

what nutrients are important for Toddler for bone mineralization

A

adequate Calciuma nd Phosphorus

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29
Q

T or F

Milk should be
whole milk until age 2 years, after which 2% milk can be introduced.

A

True

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30
Q

play a critical role in a toddler’s cognitive, brain and eye development.

A

Omega 3

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31
Q

Omega 3 They also support cardiovascular health[1].The Institute of Medicine recommends that toddlers age 1-3
consume ____milligrams of omega-3 fats from DHA, EPA and ALA daily

A

700

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32
Q

naturally found in fatty fish such as
salmon,
mackerel,
sardines,
chunk
light tuna
and barramundi.

A

DHA and EPA

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33
Q

an essential fatty acid,
is found in plant foods such as walnuts, chia, flax and hemp seeds,
as well as soybean and canola oils.

A

ALA

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34
Q

Foods should include variety and be based on MyPlate recommendations.

what stage

A

Preschool

35
Q

Left plate
Right player
Outside

A

grain protein
fruit veg
milk

36
Q

if too much vitamins what will happen

A

Toxicity or poisoning of high doses of high soluble vitamins or iron

37
Q

a vitamin that is found in fortified milk n cereals

A

vit d

38
Q

development stage where Both girls and boys require more iron in prepuberty
•

A

School Age

39
Q

in school age adequate ___ and ___ is required for teetha nd bone growth

what is a major deficit in School age

A

Calcium and Fluoride (musculoskeletal development)

and FIBER bcs they dont like vegetables

40
Q

this need to be supplemented especially for girls with heavy menstrual flow

A

iron

41
Q

needs for adolescence to support rapid growth

A

increase no. of calories

42
Q

3 nutrient deficiency for adolescence

A

Iron
calcium
zinc

43
Q

Good sources of iron

A

meat and greeny veg

44
Q

_ necessary for sexual maturation

A

zinc

45
Q

Athletes need more carbohydrate or energy than those who do not engage in strenuous activity;
several days before a sports event, athletes lower their carbohydrate intake and exercise heavily
to deplete ______.

A

muscle glycogen store

46
Q

Is used to describe both the techniques and the underlying physiological processes that
contribute to a person’s ability to attain and maintain a certain weight.

A

weight management

47
Q

OVERWIEGHT BM
OBESITY BM

A

25 higher or eq
30 higher or eq

48
Q

– fat accumulated in the lower body; pear shape
o

A

subcutaneous fat

49
Q

fat in the abdominal area; apple shape; abdominal fat correlates more with
health risks such as

in women
1.
2.

A

fat in the abdominal area; apple shape; abdominal fat correlates more with
health risks such as cardiovascular disease and type 2 diabetes. In women, it also
correlates with breast cancer and gallbladder disease.

50
Q

A hormone primarily produced and secreted by the fat cells in proportion to the amount of fat
stored. It decreases appetite and increases energy expenditure.

A

Leptin

51
Q

thin

A

leptos

52
Q

A brain center that controls activities such as maintenance of water balance, regulation
of body temperature and control of appetite.

A

hypothalamus

53
Q

a rare disorder that causes the over-production of steroid hormones

A

cushing syndrome

54
Q

Prescription weight loss drugs are approved only for clients with a BMI above ___, or a BMI of
___ and above with associated diseases such as hypertension, type 2 diabetes, or
___

A

Prescription weight loss drugs are approved only for clients with a BMI above 30, or a BMI of
27 and above with associated diseases such as hypertension, type 2 diabetes, or
dyslipidemia

55
Q

Top 5 most prescribed weight loss medicines:
1. ____ – prevents absorption of fat from the food into the body
2. ______ – promote feelings of fullness, thus encouraging users to eat less
3. _______ – decreases appetite and causes a feeling of early satiety
4. ____\___ – controls hunger and eating
5. _____\ – causes weight loss

A
56
Q

Top 5 most prescribed weight loss medicines:
1. ____ – prevents absorption of fat from the food into the body
2. ______ – promote feelings of fullness, thus encouraging users to eat less
3. _______ – decreases appetite and causes a feeling of early satiety
4. ____\___ – controls hunger and eating
5. _____\ – causes weight loss

A

Top 5 most prescribed weight loss medicines:
1. Orlistat – prevents absorption of fat from the food into the body
2. Lorcaserin – promote feelings of fullness, thus encouraging users to eat less
3. Phentermine + Topiramate – decreases appetite and causes a feeling of early satiety
4. Bupropion + Naltrexone – controls hunger and eating
5. Liraglutide – causes weight loss

57
Q

weight loss surgery

A

bariatric surgery

58
Q

Consider that fiber and nutrient density are especially important for kids experiencing
______

A

insulin resistance

59
Q

Healthy eating behavior is based on two sensations: ___ and ____

A

hunger and satiety

60
Q

A disturbance in eating behavior that jeopardizes a person’s physical and psychological health.

A

Eating disorder

61
Q

o Is a serious, potentially life-threatening eating disorder characterized by self-starvation and excessive
weight loss.
o Common in women than men.

A

Anorexia

62
Q

An eating disorder characterized by repeated episodes of binge eating combined with a fear of
becoming fat, usually followed by self-induced vomiting, misuse of laxatives or diuretics, fasting or
excessive exercise.

A

bulimia nervosa

63
Q

Binges on high - calorie foods such as cookies, ice cream, pastries, and other “forbidden” foods.

A

bulimia

64
Q

a macronutrient that provide enrgy

A

carbohydrates

65
Q

boost glycogen storage, reduce muscle soreness, and
promote muscle repair

A

Protein

66
Q

skimmed or semi skimmed milk - post exercise recovery drink; provides nutrients for muscle function and bone health

true or false

A

TRUE

67
Q

5 key nutrients for bone health

A

C
M
P
V
V

68
Q

Assists in bone mineralization
and helps prevent calcium from
accumulating in blood vessels.

A

vitamin k2

69
Q

bone health

Eggs, cheeses, meats, fermented soybeans,

A

Vitamin k2

70
Q

Necessary for calcium to be
absorbed in the intestine.

A

vitamin d

71
Q

bone health

Fatty fish (swordfish, salmon, sardines mackerel); fortified foods (dairy, cereal); egg yolks

A

Vitamin D

72
Q

bone health

Increase bone formation and
decrease bone resorption.

A

potassium

73
Q

bone health

Green vegetables (collards, kale, bok choy, okra); seeds (poppy, sesame, chia); nuts; legumes; whole grains; avocado

A

Magnesium

74
Q

bien health

Allows for proper calcium and
vitamin D regulation

A

magnesium

75
Q

Can be used to describe both the disease process and the cavitated or noncavitated lesions that form as
a result of the disease process.

A

Dental Caries/Cavity/Tooth Decay

76
Q

most cariogenic sugar

A

sucrose

77
Q

Although ___ is also a sugar, it is less cariogenic than sucrose, fructose, and glucose because
its fermentation produces a smaller drop in pH.
•

A

lactose

78
Q

contains food that are modified in
texture. Pureed food diets include pureed
foods; may include solid
foods that are mashed, minced,
ground or soft.

A

mechanically altered diet

79
Q

Pureed food are used for people with swallowing
difficulty, poor lip and tongue control or oral
hypersensitivity. Mechanically altered and soft food diets are appropriate to people with limited chewing ability or certain swallowing impairments.

A

mechanically altered diet

80
Q

For people who cannot chew, swallow easily, or
tolerate solid foods.

A

Blenderized liquid diet

81
Q

For people who cannot chew, swallow easily, or
tolerate solid foods.

A

Blenderized liquid diet

82
Q

foods that
are liquid at room temperature
and leave minimal residue in the
colon.

A

clear liquid diet

83
Q

For people who have malabsorptive disorders or
symptoms of diarrhea, flatulence, or steatorrhea (fecal fat) resulting from dietary fat tolerance

A

fat restricted diet

84
Q

Limit dietary fat to low (< 50
grams/day) or very low (< 25
grams/day) intakes.

A

fat restricted diet

NCM 105: Nutrition & Diet (4 decks)

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