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Nutrition 1010 > Midterm 1 > Flashcards

Midterm 1 Flashcards

1
Q

Fat provides ___kcal per gram

A

9 grams

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2
Q

Estimated Average Requirements

A

Meets the nutrient requirements of 50% of the population

Better for population analysis rather than individual Goals

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3
Q

Meets the requirements for 97%-98% of the population and is a good goal for individuals

A

Recommended Dietary allowances (RDA)

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4
Q

Adequate Intake

A

Used when there isn’t enough evidence to set an EAR or RDA

The mean intake of a healthy population

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5
Q

The Highest average daily nutrient intake level that pose no risk of serious health effects

A

Tolerable Upper Intake Level UL

Chronic Consumption

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6
Q

Used to see if you are getting the right balance of macronutrients

A

Acceptable Macronutrient Distribution Ranges

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7
Q

For People 19 years and older, what is the AMDR values?

A

Carbo=45-65% protein=10-35% Lipids=20-35%

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8
Q

Canada’s food guide is based on

A

DRI (Dietary reference intakes)

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9
Q

Which veggies have higher vitamin content? Name the vitamins

A

Dark green and orange vegetables

Vitamin A and Folate

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10
Q

Small Fist

A

One cup and is good for fruits and veggies

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11
Q

3oz and is great for estimating meat

A

1 palm with thickness of pinky

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12
Q

What does Canada’s food guide consider one serving of meat?

A

2.5oz

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13
Q

1oz can be described as

A

2 fingers and is good to estimate meat or cheese

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14
Q

What does Canada’s food guide recommend as one serving of cheese and why?

A

1.5oz as cheese is high in fat and salt

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15
Q

1 teaspoon can be described as

A

top of your thumb

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16
Q

1 tablespoon can be described as

A

whole thumb

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17
Q

How many servings of fruit should a 19-50 year old man consume in one day?

A

8-10 servings

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18
Q

How many servings of grain products should a 19-50 year old female consume in one day?

A

6-7 servings

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19
Q

How many servings of milk and alternatives should a 19-50 year old female or male consume in 1 day

A

2 servings

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20
Q

Males between the age of 19-50 should consume _____ servings of meat and alternatives in a day

A

3 servings

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21
Q

Why is whole fruit considered a better choice than fruit juice?

A

More fibre in fruit skin

your body digests whole fruits differently when considering nutrients

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22
Q

Why do dieticians recommend drinking milk or alternatives?

A

Has added vitamin D

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23
Q

Why do dieticians recommend having meat alternatives more than actual meat?

A

Bean are higher fibre and low in fat

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24
Q

_____ should be consumed twice a week because it is high in omega 3 fatty acids

A

fish

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25
Q

What should somebody use instead of hard butters or shortening?

A

Vegetable oils

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26
Q

The healthy plate model corresponds with _____ if used twice throughout the day. How many servings of each food group would you be consuming?

A 
Canada's food guide
4 servings of veggies 
2 servings of fruit 
2-4 servings of grain 
2 servings of meat or alternatives 
2 servings of milk
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27
Q

When reading a food label what is the first thing we should consider?

A

The serving size

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28
Q

When reading food labels, what do we take into consideration?

A

Serving size
Fat and saturated fat
Nutrients
Daily values

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29
Q

If we were looking at a granola bar, how much fibre should we be looking for, for it to be considered a healthy choice?

A

5g or more

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30
Q

When reading food labels, how much sugar should we aim for?

A

Less than 10g per serving

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31
Q

When reading an ingredient list, how do we know which ingredient is in the highest quantity?

A

Ingredient are listed by weight, the first ingredient will be of the highest quantity

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32
Q

If something says it is fat free, does that make it a healthy choice?

A

No, gummy bears are fat free and are not healthy

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33
Q

When eating at a restaurant, what is one healthy choice you could make compared to one unhealthy choice?

A

Salad dressing on the side compared to premixed salads

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34
Q

What are the three stages of digestion?

A
  1. Digestion
  2. Absorption
  3. Elimination
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35
Q

What is cephalic Phase

A

Our body preps for food by salivating

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36
Q

How does our body tell us we are hungry?

A

Blood sugar levels drop and nerve signals

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37
Q

Digestion starts in the mouth. What are the two ways food is broken down?

A

Mechanical and chemical breakdown

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38
Q

Breaks up starch

A

Salivary Amylase

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39
Q

Lingual Lipase

A

Breaks up fats

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40
Q

Enzymes are made up of________

A

proteins

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41
Q

____ are muscle contractions that help food move through the GI tract

A

Peristalsis

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42
Q

Mechanical Digestion in the stomach is described as

A

3 thick muscles layers churn and break up the food into Chyme

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43
Q

What is Chyme?

A

slushy liquid that mixes with food in vomit

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44
Q

____ Denatures proteins allowing them to become more digestible

A

Hydrochloric Acid (HCl)

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45
Q

Pepsin breaks down _____

A

Proteins

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46
Q

What is the pH of gastric juice?

A

2.0 acidic

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47
Q

What is the purpose of mucus lining the GI tract?

A

protects and acts like a lubricant that allows foods to move more easily
The stomach is also made of proteins and the mucus layer stops the stomach from digesting itself

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48
Q

The stomach is capable of digesting itself as it is made out of protein, what stops it?

A

The mucus layer

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49
Q

How is chyme delivered to the small intestine?

A

Pyloric Sphincter

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50
Q

Where is bile made and stored?

A

Made in the liver and stored in the gallbladder

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51
Q

The pancreas can be described as the _________

A

Enzyme powerhouse

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52
Q

How does the pancreas neutralize stomach acid?

A

By adding a base (bicarbonate)

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53
Q

What enzyme from the pancreas breaks down starch?

A

pancreatic amylase

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54
Q

Lipase breaks down ________

A

fat

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55
Q

An enzyme created in the pancreas that breaks down protein is called _________

A

Protease

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56
Q

In the small intestine, the duodenum is responsible for_____

A

chemical digestion and some absorption

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57
Q

Lots of absorption and some digestion happens here

A

The jejunum in the small intestine

58
Q

In the Ileum __________

A

absorption continues and the waste is then passed to the large intestine

59
Q

Describe the Brush Border Control

A

Absorption central

60
Q

How does the brush border increase surface area?

A

Through villi and microvilli

61
Q

Water soluble nutrients move from an area of high concentration to an area of low concentration

A

Diffusion

62
Q

Facilitated diffusion can be described as

A

the movement of substances from an area of high concentration to an area of low concentration with the help of a protein bridge

63
Q

Using energy to get nutrients into a cell is described as _____

A

active transport

64
Q

The large intestine consists of the ________

A

cecum, ascending, transverse and descending sigmoid, rectum and anus

65
Q

The large intestine consists of healthy bacteria that______

A

digests what we can’t (fibre)
produces gas and vitamin K
produces fats that the large intestines use for energy

66
Q

Heart burn is caused by _______

A

HCl from the stomach hitting the esophagus

67
Q

What causes heartburn

A

Pregnancy, obesity, genetics, high fat & spicy foods

68
Q

What is the difference between an intolerance and allergy?

A

Intolerance: Inability to properly digest a food or nutrient
Allergy: A food causing an immune response

69
Q

What is lactose intolerance?

A

The inability to digest lactose, a sugar found in milk

70
Q

______ is an enzyme found in the brush border that is essential for the breakdown of whole milk

A

lactase

71
Q

Why is yogurt easier to digest than other milk products?

A

Yogurt has less lactose

72
Q

Why are some milk alternatives not a healthy choice?

A

Lack vitamin D and Calcium as well are sometimes high in sugar

73
Q

Gluten intolerance is actually caused by ______ and not by wheat, barley, rye or spelt

A

fermented sugars

74
Q

Celiac disease is ________

A

a autoimmune disease caused by genetics that affects the microvilli

75
Q

Diarrhea can cause______

A

dehydration and loss electrolytes

76
Q

What are probiotics?

A

Foods that contain live bacteria

77
Q

Where do the nutrients go?

A

Blood and lymphatic system

78
Q

The system that carries blood and water soluble nutrients from the digestive tract to where they are processed in the liver

A

The hepatic portal circulation system

79
Q

The lymphatic system

A

Processes larger fat particles that cannot fit into the capillaries

80
Q

Carbohydrates can be______

A

burned for energy or stored for later use

81
Q

stored fats are called _____

A

adipose tissue

82
Q

we make energy out of our food in

A

energy metabolism

83
Q

Breaking bonds _____ energy

A

releases

84
Q

describe the first step of cellular respiration

A

Carbohydrates, fats and proteins are lined up and turned into acetyl CoA so they are ready to break up or chop

85
Q

Describe the citric acid cycle

A

molecules lose 1 carbon atom at a time which causes a release of energy in two forms, ATP and high energy electrons

86
Q

Describe the electron transport chain

A

The high energy electrons are sent through the electron transport chain where they release ATP and water

87
Q

____ is used in all cell processes

A

ATP

88
Q

____ from protein is excreted through the urine

A

nitrogen

89
Q

Carbohydrates are

A

sugar molecules that consist of hydrogen, carbon and oxygen

90
Q

Simple carbohydrates contain

A

one or two sugar molecules

91
Q

a carbohydrate containing one sugar molecule is called a

A

monosaccharide

92
Q

disaccharides have ____ sugar molecules

A

two

93
Q

Many sugar molecules strung together are called _____ and are considered _______

A

polysaccharides, complex carbohydrates

94
Q

Why do complex carbohydrates not taste sweet?

A

Long carbon chain

95
Q

Plants have_______

A

carbohydrates

96
Q

does meat have carbohydrates

A

No

97
Q

Why are no carb diets very difficult to follow

A

Every plant based food has carbohydrates

98
Q

Carbohydrate suffix ____

A

ose means sugar

99
Q

_______, _________, & _________ are examples of monosaccharides

A

glucose, fructose, galactose

100
Q

which monosaccharide is not found in nature?

A

Galactose, usually attached to poly or disaccharides

101
Q

Sucrose is composed of _____ &______

an example of sucrose is

A

1 glucose and 1 fructose

table sugar

102
Q

Maltose is composed of ______

A

2 glucose molecules

found in fermented foods as additive

103
Q

Lactose is composed of_____ & ______

A

1 glucose and 1 galactose

Milk sugar

104
Q

a polysaccharide with a straight string of glucose molecules is called _______

A

amylose

105
Q

a polysaccharide with a branched string of glucose molecules is called _______

A

amylopectin

106
Q

Fibre is a ______ that provides structure to _____ and is hard for the body to break down due to their _____

A

polysaccharide, plants, structure

107
Q

Soluble fibre

A

absorbs water (oatmeal )

108
Q

Doesn’t absorb water (fruit skins)

A

Insoluble fibre

109
Q

Salivary amylase breaks down ___ into ____

A

starch, glucose

110
Q

protein is the only macronutrient digested in the ____

A

stomach

111
Q

starch is broken down by _____ into _____ & ______

A

pancreatic amylase, glucose and maltose

112
Q

sucrose is broken down by ____ into ____ & _____

A

sucrase, 1 glucose, 1 fructose

113
Q

maltose is broken down by ____ into _____

A

maltase, 2 glucose

114
Q

Lactose is broken down by ____ into ____ & _____

A

lactase, 1 glucose, 1 galactose

115
Q

Glucose is stored for energy and called

A

glycogen

116
Q

glucagon is

A

hormone made in the pancreas that promotes the break down of glycogen into glucose in the liver. This is called gluconeogenesis

117
Q

Your body will steal ____ from the blood, organs and muscles in order to create _____

A

protein, glucose

118
Q

Type 1 diabetes is ______ that attacks the ____ in the ____ causing _____ to not be created in the body

A

an autoimmune disease, islets of langerhans, pancreas, insulin

119
Q

A lack of insulin causes a ______ causing a

A

back up of glucose in the body, a spike in blood sugar

120
Q

Type 2 dibetes is ____ causing the pancreas to make more ____ than needed due to the ____ build up in the blood stream as the body does not recognize the ____

A

insulin resistance, insulin, glucose, insulin

121
Q

Type 2 diabetes is caused by _____ & ____ but can be prevented or cured with ____ & _____

A

lifestyle factors & High fat diets, fibre and controlling blood sugar levels

122
Q

____ Measures carbohydrate quality

A

Glycemic index

123
Q

Low GI foods keep your _____

A

Blood glucose levels stable

124
Q

What is an example of low, medium and high GI foods

A

low: pasta medium: Brown rice High: white bread

125
Q

How much fibre should a 19-50 year old female consume in a day?

A

25g per day

126
Q

How much fibre should a 19-50 year old male consume in a day?

A

38g per day

127
Q

How much fibre does the average Canadian consume in a day?

A

14g per day

128
Q

According to the accepted macronutrient distribution range, how many of our calories should come from carbohydrates?

A

45-65%

129
Q

RDA say we should have ____g of carbohydrates a day

A

130g/d

130
Q

If we consume less than ____g/d of carbohydrates, our body will go through ___ which is the breakdown of ___ into ____ in order to provide energy to the brain

A

130, ketosis, fat, ketones

131
Q

If low fat (ketosis) diets are used long term, it will cause ______

A

stunted growth, menstrual irregularities and weak bones

132
Q

Examples of sugars that are found in fruit_______

A

fructose, some glucose and sucrose

133
Q

DRIs say ____ kcal should come from sugar

WHO says ___ kcal should come from added sugar

A
134
Q

A calorie is

A

the amount of energy it takes to warm 1 gram of water up by 1 degree Celsius

135
Q

protein gives us ___ of energy per gram

A

4kcals

136
Q

Carbohydrates give us ___ of energy per gram

A

4kcals

137
Q

Macronutrients are our

A

main source of energy

138
Q

Micronutrients are

A

vitamins and minerals that our bodies do not make but need to function
make and maintain tissues like blood and bones

139
Q

an adequate diet _______

A

has enough of everything

140
Q

_____ diet doesn’t have too much of anything

A

moderate

141
Q

A balanced diet

A

has the right combination of foods to provide the right amount of nutrients

142
Q

_____ diet contains different foods each day

A

varied

Nutrition 1010 (3 decks)

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