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PT: Nutrition Exam 1 > Macronutrients > Flashcards

Macronutrients Flashcards

1
Q

Energy

A

capacity of a physical system to do work

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2
Q

energy in kilocalories and joules

A

kilocalories: 1 kg of H2O, 1 C
Joule: 1kg of a substance, 1 meter using a force of 1 newton (1kcal = 4.184 KJ)

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3
Q

Energy content of carbohydrate

A

4 kcal

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4
Q

Energy content of protein

A

4 kcal

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5
Q

Energy of lipid

A

9 kcal

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6
Q

Energy of alcohol

A

7 kcal

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7
Q

What are the macronutrients?

A

carbs
fat
protein

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8
Q

What are the main components of energy expenditure?

A

REE (resting energy expenditure)
TEF (thermic effect of food)
AEE (activity related energy expenditure)

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9
Q

Resting energy expenditure

A

accounts for more than 50-70% of total energy expenditure

- related to lean body mass

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10
Q

Thermic effect of food

A

accounts for about 10% of total energy expenditure

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11
Q

Activity related energy expenditure

A

represents 15-30% of total daily energy expenditure

- dependent on physical activity

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12
Q

What factors should be considered when determining energy needs?

A
  • age
  • activity
  • gender
  • body size/composition
  • climate
  • pregnancy/lactation
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13
Q

How do you measure resting metabolic rate?

A

indirect calorimetry or use formula

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14
Q

What is RMR influenced by?

A 
lean body mass
growth
fever
disease
cold
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15
Q

What nutrition concerns should you be aware when selecting food for a diabetic?

A

carbohydrate intake amounts

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16
Q

What nutrition concerns should you be aware when selecting food for a vegetarian?

A

Adequate protein intake (and Vitamin B12)

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17
Q

What are the 3 monosaccharide simple sugars?

A

glucose
fructose
galactose

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18
Q

Sucrose contains which 2 simple sugars?

A

glucose, fructose

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19
Q

Lactose contains which 2 simple sugars?

A

glucose, galactose

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20
Q

Maltose contains which 2 simple sugars

A

glucose AND glucose

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21
Q

Where does carbohydrate digestion begin?

A

in mouth (enzymes)

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22
Q

The majority of carbohydrate absorption occurs in the _____?

A

jejunum

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23
Q

Roughly how much carbohydrate reserve is stored in the body? And where is it located?

A

1/2 day supply

in liver and muscle

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24
Q

What is the most readily available source of dietary energy?

A

carbohydrate

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25
Q

Carbohydrate function

A
  • protein sparing (prevents use of proteins for energy)
  • anti-ketogenic
  • energy
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26
Q

RDI of carbohydrates

A

45-65% total caloric intake

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27
Q

Insoluble fiber

A
  • doesn’t dissolve in body

- adds bulk and softness to stool

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28
Q

Soluble fiber

A
  • dissolves in body into gummy/viscous substance

- binds to fatty substances and promotes their secretion as waste

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29
Q

Which fiber helps to lower blood cholesterol levels?

A

soluble

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30
Q

Group of fibers in insoluble fibers

A

cellulose
hemicellulose
lignin

found in plant walls

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31
Q

Group of fibers in soluble fibers

A

gums
mucilages
pectins

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32
Q

Insoluble fiber food sources

A

Bran cereal
celery
apple skin

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33
Q

Soluble fiber food sources

A

Oat bran cereal or oatmeal
banana
pear

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34
Q

RDI for fiber to increase health benefits

A

19 - 38g/day

35
Q

What is important about increasing fiber?

A
  • increase slowly!
  • about 5g every week to goal
  • Match with adequate water
36
Q

Side effects of high fiber diet

A
  • too much too quickly: bloating, constipation
37
Q

Common food sources of fiber

A

fruits, veggies, whole grains

38
Q

How many grams of carbohydrates should be consumed to avoid using protein as energy? What is it called?

A

min 130g/day

protein sparing

39
Q

Complete proteins

A

all the AA in body needed to digest

- meat, poultry, fish, eggs, milk, cheese, soy

40
Q

incomplete proteins

A

Missing 1 or more AA to digest

- legumes, seeds, nuts, grain, veggies

41
Q

Where does protein digestion begin?

A

in stomach

42
Q

T/F essential proteins are made in the body

A

False; essential come from food and NOT synthesized in body

Non-essential proteins are synthesized in body

43
Q

Why is protein an important nutrient to consume?

A

supplies AA for growth and maintenance of body tissues

44
Q

What is the element that is the main component of proteins?

A

Nitrogen

45
Q

Where are most AA absorbed?

A

duodenum

46
Q

RDI of proteins

A

10-35% of total caloric intake

47
Q

What is the most abundant form of lipids?

A

FA phospholipids

48
Q

Saturated FA

A
  • single C=C
  • line up well
  • solid at RT
  • have all the H they can hold
  • meat, poultry, butter, whole milk fat, palm oil
49
Q

Unsaturated FA

A
  • one or more double bonds
  • don’t line up well
  • liquid at RT
50
Q

What are the essential FA?

A
  • linoleic acid (Omega 6)

- linolenic acid (Omega 3)

51
Q

Purpose of essential FA

A
  • precursors of hormone like compounds
  • components of nerve tissue and the retina
  • body cannot manufacture all or enough
  • absence results in disease
52
Q

Where does lipid digestion start?

A

mouth (enzymes)

53
Q

What are the functions of fat within the body?

A
  • energy
  • thermal insulation
  • vital organ protection
  • nerve impulse transmission (myelin)
  • tissue structure
  • cell metabolism
  • essential precursor for all steroid hormones
  • carries fat soluble vitamines
  • enhances food flavor and texture
54
Q

RDI of lipids

A

20-35% of total calories

55
Q

Monounsaturated lipids

A
  • FA missing one 1 H pair
  • liquid at RT
  • canola, olive, peanut oils
56
Q

Polyunsaturated lipids

A
  • FA missing 2 H pairs
  • liquid at RT
  • corn, safflower, soybean, sunflower oils
57
Q

Omega 3 FA food sources

A 
seafood
almonds
walnuts
flaxseeds
soybeans
canola and olive oil
58
Q

Omega 6 FA food sources

A 
safflower
grapeseed
sunflower
poppyseed
palm oil
59
Q

For healthy weight loss, how should many calories do you need to reduce?

A

start with 500 calorie reduction

60
Q

RDI for macronutrients

A

CHO: 45-60%
Fats: 20-35%
Protein: 10-35%

61
Q

What nutrition concerns should you be aware when selecting food for someone with heart disease?

A
  • avoid saturated fat intake
  • choose lean meats and dairy options
  • increase Omega 3 intake
  • increase fiber
62
Q

Importance of water

A
  • regulates body processes
  • carries nutrients and other body chemicals to cells
  • carries waste products away
  • help regulate BT
63
Q

Total body water of body weight, intracellular fluid and extracellular fluid

A

60% body weight
2/3 intracellular fluid
1/3 extracellular fluid

64
Q

What is the average amount of water an adult loses a day?

A

10 cups daily

65
Q

Volume depletion of water

A

un-replaced losses from prolonged sweating, vomiting, diarrhea, burn injury

66
Q

Volume excess of water

A

diseases like kidney or heart failure prevent normal excretion of Na and H2O

67
Q

Daily requirement of water

A

8-12 cups daily

68
Q

What’s the best indicator on water deficiency?

A

color of urine

69
Q

RDI of sodium

A

1000mg - 1500mg/day

70
Q

Food sources of sodium

A

processed foods
smoked meats
condiments
table salt

71
Q

RDI of potassium

A

3000mg - 4700 mg/day

72
Q

Food sources of potassium

A

veggies, fruits

salt substitute

73
Q

What is sodium regulated by?

A

ADH

74
Q

What is potassium regulated by?

A

aldosterone

75
Q

Potassium deficiency

A

hypokalemia (muscle weakness, cardiac, respiratory)

76
Q

Potassium excess

A

hyperkalemia (fibrillation and death)

77
Q

What is chloride regulated by?

A

aldosterone

78
Q

RDI of chloride

A

1500mg - 2300mg/day

79
Q

Food sources of chloride

A

salt and salty foods

80
Q

Benefits of Omega 3 intake

A

decrease CVD, inflammatory reactions and tumor growth

81
Q

Benefits of Omega 6 intake

A

structural component of membrane lipids, involved with cell signaling and require for normal skin function

82
Q

Which FA increases HDL?

A

monosaturated

83
Q

Which FA are “heart neutral”?

A

polyunsaturated

PT: Nutrition Exam 1 (12 decks)

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