Navigating Diets Flashcards
How is a low-energy diet defined?
Low-energy diets (LED) are those that contain a low amount of total calories. Typically, low-energy diets will be of about 800 to 1,200 kilocalories per day (kcal/d).
Which diet describes eating 800-1200 calories per day?
low energy diet
How is a very low-energy diet defined?
Less than 800 kcal/day
Which diet describes eating less than or equal to 800 calories per day?
very low energy diet VLED
What defines a very low-fat diet?
Less than 20% of total calories coming from fat
What are some of the positive impacts of dietary fat?
Humans cannot make essential fatty acids, so they must be obtained via the diet.
Fat allows us to absorb fat-soluble vitamins: A, D, E, and K.
Cell walls contain fat.
Fats are involved in hormone production.
Helps avoid problems with low-fat diets
What defines a low-carb diet?
Less than 40% of total daily calories coming from carbs.
A study where participants are kept in a ward where they can be closely monitored at all times – this allows for precise measurements of metrics like energy expenditure or precise recording of food intake. These studies are extremely high-quality, well-controlled studies.
metabolic ward study
This describes energy production systems/pathways in the body in which oxygen is not present. Activity that leads to energy production via the anaerobic system will cause an accumulation in hydrogen ions and lactic acid.
anaerobic system
A metabolic state where the liver is producing ketones (or ketone bodies) from fatty acids – there are three ketones produced in the human body: acetoacetate, beta-hydroxybutyrate, and acetone. These ketones are an alternative fuel (substrate) that the body can use during the time of low glucose availability brought on by starvation, very low-calorie intake, and/or carbohydrate restriction (or in clinical disorders).
ketosis
What are the three ketones produced by the body?
acetoacetate, beta-hydroxybutyrate, and acetone.
What is acetoacetate, beta-hydroxybutyrate, and aceton?
Ketones
_______ occurs in response to a lack of incoming energy (insufficient caloric consumption).
starvation ketosis
_______ can be achieved without extremely low-caloric intake through the restriction of carbohydrates, although this can still occur within the context of a calorie deficit.
nutritional ketosis
A hormone that stimulates appetite and creates a drive for food intake.
ghrelin
The amount of energy (calories) expended to digest and metabolize food.
thermic effect of feeding (TEF)
What are three benefits of a high-protein diet?
increased TEF, satiety, and fat-free mass
The edible seeds of plants from the legume family that include dry beans, dry peas, cow peas, pigeon peas, lupins, lentils, fava beans, and chickpeas.
pulses
Requires carbohydrates to be restricted to less than 50g per day (or 5% of total calories), protein intake to be moderate (20-30% of calories) and the remaining calories made up from dietary fat (usually 65-75% of calories).
ketogenic diet
A diet typically defined as one containing more than 25% of total calories from protein or above 1.2 grams of protein per kilogram of bodyweight (g/kg), or 0.54 g/lb.
high-protein diet
Where there is net-positive protein balance (i.e., there is more protein synthesis than there is protein breakdown) – there is a net building of protein.
anabolic response
What are 7 potential pitfalls of a vegan diet that need to be accounted for and mitigated?
- protein intake
- protein quality
- vitamin b12
- omega 3 fatty acids
- calcium
- iron
- creatine
Refers to a dietary pattern consisting of high intakes of processed foods, prepackaged foods, fried foods, high-sugar drinks, and foods high in both refined carbohydrate and fat.
Western/Standard American Diet
A clinical condition induced by the ingestion of gluten leading to intestinal and/or extraintestinal symptoms that improve once the gluten-containing foodstuff is removed from the diet and celiac disease and wheat allergy have been excluded.
non-celiac gluten sensitivity
An autoimmune disorder where the protein gluten causes the body to mount an immune response, which leads to damage to the small intestine.
celiac disease
What is the DASH Diet?
Dietary Approach to Stop Hypertension
A plant-based diet that excludes all animal products, including meat, fish, eggs, and dairy.
Vegan Diet
Plant foods such as fresh vegetables, fruit, grains, and nuts make up the basis of the diet, in addition to a liberal use of olive oil. Fish, poultry, and dairy like cheese and yogurt are included in moderate amounts, while red meat consumption is low.
Mediterranean Diet
A diet based on evolutionary history including meat, fish, vegetables, fruit, nuts, and seeds. In its strictest form, it calls for the avoidance of grains, legumes, dairy products, and most conventionally processed food.
Paleo diet
Dietary approaches which limit or restrict the consumption of animal products, to varying degrees.
vegetarian diet
An attempt from the USDA to represent guidelines for healthy eating through a visual representation with supporting recommendations.
MyPlate
A diet originally developed to help people lower blood pressure without medication.
DASH Diet
Two fasting days and five feeding days per week.
5:2 Diet
Specific eating and fasting windows across the day.
Time restricted feeding
The individual alternates between a day of fasting and a day of feeding.
alternate day fasting
What is orthorexia?
A fixation on only eating healthy food.
Which term best describes ultra-processed foods that are highly appealing to our senses and are typically high in sugar, fat, salt, and flavoring?
hyperpalatable
Which of these foods would be the best source of calcium for a vegan client?
a. Wheat
b. Leafy green vegetables
c. Citrus fruit
d. Cow’s milk
b. Leafy green vegetables
A gluten-free diet is clinically prescribed in the treatment of what disorder?
celiac disease
What is the recommended total daily fat intake on a low-fat diet (LFD)?
20-35% of total daily calories from fat
An extremely low intake of what nutrient, on a consistent basis, may increase the risk of low testosterone?
a. Vitamin C
b. Carbohydrate
c. Alcohol
d. Fat
d. Fat
A ketogenic diet comprised of a high-fat intake can lead to what potential negative impact in genetically susceptible individuals?
a. Increased LDL-C (low-density lipoprotein cholesterol)
b. Increased secretion of butyric acid in the gut
c. Increased 24-hour insulin levels
d. Malabsorption of dietary protein
a. Increased LDL-C (low-density lipoprotein cholesterol)
A very-high-protein intake can potentially increase energy expenditure via which mechanism?
a. Increased thermic effect of feeding (increased thermogenesis)
b. Increased metabolic rate via decreased thyroid hormone production
c. Increased release of ghrelin from the stomach
d. Increased incidence of sarcopenia to muscle fibers
a. Increased thermic effect of feeding (increased thermogenesis)
In research, a low-energy diet (LED) most commonly describes a diet of approximately how many daily calories?
800 to 1,200 kcal/day
According to global estimates, what is the prevalence of gluten-related disorders?
a. 75%
b. 5%
c. 25%
d. 50%
b. 5%
Which scenario could indirectly lead to reduced calorie intake?
a. Increasing protein intake from a low to high intake.
b. Increasing consumption of hyperpalatable foods.
c. Supplementing with vitamin C.
d. Adding coconut oil to each meal.
a. Increasing protein intake from a low to high intake.
What is a primary benefit of using a low-energy diet or a very-low-energy diet?
a. It will lead to greater maintenance of muscle mass compared to other diets.
b. The hunger hormone ghrelin is suppressed the most on these diets.
c. It will lead to increased bone mineral density and vitamin D absorption.
d. Weight loss will occur at a much faster rate than many other diets.
d. Weight loss will occur at a much faster rate than many other diets.
What does the body do during ketosis?
Produces ketones (ketone bodies) from fat
Which diet has the strongest and most extensive amount of peer-reviewed literature supporting its benefit for long-term health?
a. Mediterranean diet
b. Paleo diet
c. 5:2 diet
d. Ketogenic diet
a. Mediterranean diet
What does MyPlate recommend to eat less of?
a. Omega-3 and omega-6 fatty acids
b. Saturated fat, sodium, and added sugars
c. Genetically modified organism (GMO)
d. Carbohydrates, gluten, and cholesterol
b. Saturated fat, sodium, and added sugars
