Nutrition? Flashcards
1
Q
There are six types of nutrients:
List them
A
●Carbohydrates ●Fats ●Proteins ●Vitamins ●Minerals ●Water
2
Q
A food calorie = 1kcal
T/F
A
T
3
Q
_____,___,____ provide energy and perform other important functions.
A
Carbohydrates, fats, and proteins
4
Q
When our body uses carbohydrates, fats, and proteins, energy is released: _____
A
calories
5
Q
Simple carbohydrates are the different forms of sugar, which are (easy or difficult?) for the body to process.
A
easy
6
Q
Simple carbohydrates
These sugars are ____,____,___,___
A
fructose and glucose , lactose, and sucrose
7
Q
fructose and glucose (found in ____ and ______
Lactose (found in ___)
sucrose (refined and purified to produce _______).
A
fruits and vegetables
milk
table sugar
8
Q
The most important simple carbohydrate to the body is ____
A
glucose
9
Q
2 types of complex carbohydrates
??
A
Starch
Fibers
10
Q
Dietary Fiber comes from _____ part of _____.
A
non-digestible
plants
11
Q
There Are two types of dietary fiber: soluble and insoluble.
Soluble fiber combines with waste and other substances to _______
Insoluble fiber _______ and helps to ______
A
assist in their removal from the body.
absorbs water; provide needed bulk to the diet.
12
Q
Soluble fiber
Found in: ___,____,___,____, and other vegetables).
Insoluble fiber
Found in: _____ and the ____ and____ of fruits and vegetables
A
oat bran, beans, apples, carrots
whole grains
skins and seeds
13
Q
______ are the nutrients that contains the most concentrated form of energy.
A
Fats
14
Q
Lipids are substances that are somewhat similar to carbohydrates, but they contain less ____ and they do not dissolve in ____.
A
oxygen
water
15
Q
One gram of fat provides __________ as much energy as one gram of carbohydrate.
A
more than twice
16
Q
_____ carry the flavor of foods
A
Fats
17
Q
Saturated fats are usually ____ at room temperature. They contain ______ number of hydrogen atoms.
A
solid
maximum
18
Q
______ oils, ____ , and ____ fats tend to be high in saturated fats.
A
Tropical
butter
animal
19
Q
Unsaturated fats are those fats that are _____ at room temperature.
A
liquid
20
Q
Olive oil and peanut oil are called _________ fats because they ___________
A
monounsaturated
lack one pair of hydrogen atoms.
21
Q
Fish oils and most vegetables oils, are called ________ fats because they __________
A
polyunsaturated
lack two or more pairs of hydrogen atoms.
22
Q
corn oil
soybean oil
sunflower oils
Mono or poly unsaturated
A
poly unsaturated
poly unsaturated
poly unsaturated
23
Q
cholesterol, a waxy, ___ substance produced by body.
A
Fat-like
24
Q
Cholesterol is not part of cell membranes and nerve tissues.
T/F
A
F
It is
25
Cholesterol is used by body to form _______ and other hormones. It is found only in foods that come from ______, such as ___,___,____
vitamin D
animals
butter, eggs, and meats.
26
Cholesterol
Essential or not
With reason
is not an essential nutrient because the body produces cholesterol in liver.
27
___,____,____are nutrients that work with the energy-providing nutrients to be sure that the body functions properly.
Vitamins, minerals, and water
28
______ is the most vital nutrient because it _______
Water
provides the means for all other nutrients to be carry throughout the body.
29
Vitamins, minerals, and water are digested by our body
T/F
F
30
Vitamins, minerals, and water provide energy
T/F
T
31
Vitamins are needed in (small or large?) amounts for life and growth and to prevent diseases.
Small
32
Vitamin ___ Promotes absorption of phosphorus and calcium to build and maintain bones
Between ADEK
D
33
Vitamin ____ Protects red blood cells
Between ADEK
E
34
Vitamin ___ Maintains healthy eyes, skin, bone growth and tooth development
Between ADEK
A
35
Vitamin ___ Assists in normal clotting of blood
Between ADEK
K
36
Vitamin ___ can possibly aid in cancer protection
Between ADEK
A
37
Vitamin __ stabilizes cell membranes
Between ADEK
E
38
calcification of bone and soft tissue is a sign of toxic levels of vitamin ____
Between ADEK
D
39
General digestive discomfort
is a sign of toxic levels of vitamin ____
Between ADEK
E
40
Anemia is a sign of toxic levels of vitamin ____
Between ADEK
K
41
dry skin, rashes, hair loss
is a sign of toxic levels of vitamin ____
Between ADEK
A
42
Rickets and malformation of teeth is a symptom of deficiency of vitamin ___
Between ADEK
D
43
Rupture of red blood cells, anemia, nerve abnormalities
Are symptoms of deficiency of vitamin ___
Between ADEK
E
44
Slow clotting of blood, hemorrhage especially in newborns Are symptoms of deficiency of vitamin ___
Between ADEK
K
45
Night blindness, eye-infections, rough skin, respiratory infections
Are symptoms of deficiency of vitamin ___
Between ADEK
A
46
Because ________________ , foods reach in ______ soluble vitamins must be eaten more often than foods with ___-soluble vitamins.
water-soluble vitamins are not stored by the body to any extent
Water
fat
47
Calcium keeps the _____ system working well and is needed for blood ____.
nervous
clotting
48
Osteoporosis is disease caused by ____ mineral deficiency.
calcium
49
Sodium and potassium help regulate the _________.
passage of fluids in and out of cells
50
Too much sodium in the diet may cause (high or low?) blood pressure , (increasing or reducing?) the risk of heart attack, stroke or kidney disease.
High
Increasing
51
Most sodium comes in ______.
food
52
Deficiency of potassium can lead to excess muscle strength and abnormal heart beat.
T/F
F
Muscle weakness*
53
The majority of the minerals needed for the body to function are only required in very _____ or ____ amounts.
small, or trace
54
Each day we lose ___ to____ of water and if this water is not replaced the body can dehydrate.
two to three quarts
55
Calcium (Ca) deficiency Disorders
* 1. _______ in kids
* 2. _______ in adults
* 3. ______
* 4. Muscular disorders like _____
* 5. Skin disorders like tanning of skin?
Rickets
Osteomalacia
Osteoporosis
tetany
56
Symptoms of bone diseases
•________ bone shape, bone ____, _______ , _____ legs,ets
•Muscle _____,____, or _____
Abnormal
pain
pigeon breast
board
cramps, spasms or tremors
57
Phosphorus deficiency
•______,_____,____
Symptoms
•_____ legs , ___ bones,bone ____ etc
Treatment
•1.Use of ___ products, egg yolk, legumes, nuts, and whole grains
•2. __ supplementation etc.
Rickets, Osteoporosis, Osteomalacia
Board; soft; pain
milk; Phosphorus
58
Phosphorus deficiency Presents like Ca deficiency
T/F
T
59
Iron deficiency
Disorders
•1._______ 2 _____ cancer 3. _____
•4. ____ menstruation in female etc.
```
Symptoms
• Feel (weak or strong?) and tire out more easily.
• Feel ____.
• Be _____ or cranky.
• Have headaches.
• Look very ___.
• Feel short of breath.
• Have trouble concentrating.
•Treatment
•1.Use of ___ rich food
•2.____ supplementation etc
```
Anemia
Colon
Fatigue; Over
Weak; dizzy; grumpy; pale
Iron; Iron
60
Goitre: iodine deficiency
* Large goitres will result in difficulty with ____ and ____
* Can lead to ____________ in children
* Treatment: _____ and some vegetables contain iodine
* Iodized salt is specifically made to prevent having an iodine deficiency
breathing and swallowing
mental retardation
seafood
61
Deficiency of _____ mineral can cause Rheumatoid arthritis
Calcium
62
Deficiency of _____ mineral can cause hair loss
Iodine
63
Deficiency of _____ mineral can cause hyposmia
Zinc
64
Deficiency of _____ mineral can cause insomnia
Magnesium
65
Deficiency of _____ mineral can cause hypokalemia
Potassium
66
Deficiency of _____ mineral can cause high cholesterol
Chromium
67
Deficiency of _____ mineral can cause digestive disorders
Sodium
68
Deficiency of _____ mineral can cause short breath
Iron
69
Deficiency of _____ mineral can cause acrodermatitis enteropathica
Zinc
70
Deficiency of _____ and ____ mineral can cause poor memory
Iron and magnesium
71
Deficiency of _____ mineral can cause diabetes?
And what type?
Chromium
2
72
Deficiency of _____ mineral can cause high blood pressure
Chromium
73
Vitamin A Disorders
•____ blindness,___ hair growth, _____ of appetite,
• ____ resistance to infection, __ eyes etc.
Treatment
•Use of milk, butter, eggs, chicken, kidney, liver, fresh oil
•Vit. A supplementation
Night
reduced
loss
low
dry
74
Xerophthalmia: Vitamin A deficiency
-Is when The eye __________________
•Leads to a dry ________ , and can lead to corneal ____, night ______ , or blindness from ____ damage
•Treatment: Vitamin A is ___-soluble, fatty staples such as _____ can be fortified
•Sweet potatoes, carrots, dark leafy greens, and some squashes and melons are high in Vitamin A
fails to produce tears
conjunctiva; ulceration
blindness; corneal
fat; margarine
75
Pellagra: ___________ deficiency
•Four main indicators: _____,____,____,______
-Death occurs after _-_ years if left untreated
niacin (Vitamin B3)
diarrhea, dementia, dermatitis, and death
4-5
76
Niacin is a precursor to ____ and ____, which are essential in cell metabolism
NADH and NADPH
77
Kashin-Beck disease: _____ deficiency
•Symptoms: atrophy and degeneration of ____
•Occurs in _____ and _____ where soil is ____-deficient
selenium
cartilage
northern Russia and China
selenium
78
Rickets:____,_____,____,_____ deficiency
Vitamin D, magnesium, phosphorus, or calcium
79
Scurvy:_______ deficiency
* Symptoms: ________ skin, ____ gums, ____ resistance to infection
* Can result in ______ or death
ascorbic acid
dark-spotted
bleeding
lowered
neuropathy
80
Ascorbic acid is necessary to synthesize ______
collagen
81
Vit. B (complex) deficiency
Disorders
• _____, Anxiety, ___ problems, anemia, ____ sores, ____ damage etc.
Treatment
•Use of banana, dates, dairy products, fish, figs, seeds etc
Beriberi
Visual
Mouth
Nerve
82
Cognitive declining can be as a result of _____ nutrient deficiency and basically means??
Fat
Rapid ageing
83
Mwod wing can be as a result of _____ nutrient deficiency and basically means the ______ gland stops producing ______ and the low volume of that causes alteration to a person’s _____ leading to ____
Carbohydrates
Pineal gland
Serotonin
Mood
Depression
84
Carbohydrate deficiency causes reduced stamina
T/F
T
85
Carb deficiency decreases ketosis
T/F
F
Increases it
86
When infants below one year are weaned from breast milk and fed with less nutritive food , can develop ______
Marasmus
87
Deficiency of ______ vitamin B causes anaemia and convulsions
6, pyridoxine
88
Deficiency of ______ vitamin B causes pernicious anaemia and nerve damage
12 , cobalamine
89
Deficiency of ______ vitamin B causes ariboflavinosis and visual problems
2
Riboflavin
90
Deficiency of ______ vitamin B causes beriberi
1
Thiamine
91
Types of Fats
```
vegetable oils
dairy products
meats
nuts
lard
palm oils
coconut
fish
```
Answer with Saturated or Unsaturated
```
Unsaturated
Saturated
Saturated
Unsaturated
Saturated
Saturated
Saturated
Unsaturated
```
92
____ vitamin Acts as an antioxidant to protect cell membranes
Out of ADEK
E
93
1 kilocalorie (calorie) =______ joules.
4185.8
94
Carbohydrates -__ kcal per gram
4
95
Nutritionally, ___ccharides are favored over ___saccharides because they are more ___ and therefore take ____ to break down and be absorbed into the bloodstream; this means that they do not cause major spikes in ____levels, which are linked to heart and vascular diseases.
polysa
mono
complex
longer
blood sugar
96
Proteins - __ kcal per gram
4
97
Fats - __ kcal per gram
9
98
Fats are ____ molecules of fatty acid combined with a molecule of the ________
three
alcohol glycerol.
99
Fatty acids are ____ compounds while triglycerides are ____ molecules
simple
complex
100
Fiber consists mostly of _____ nutrients .
carbohydrates
101
Water
•About ____ percent of the non-fat mass of the human body is water.
somebody who consumes a lot of salt will require (more or less ?) water than another similar person
70
More
102
Small children and infants do not have a well developed _______ , and therefore are more vulnerable to infection.
In addition they have a larger ____ compared to their body ____.
body nutrient store
surface area
size
103
The growth rate is very high right after birth (infancy).
T/F
Then the growth rate slows down until the age of ___ years. At about ____ years (the pubertal period) there is a sharp rise in growth rate/velocity. After that, the growth rate slows down again.
T
12–14
15–16
104
Requirements for macronutrients (proteins, carbohydrates and fats) and micronutrients are higher on a per kilogram basis during _____ and ____ than at any other developmental stage.
infancy and childhood
105
Energy
•While most adults require __-___ calories per kg
a __ kg infant requires more than ___ kilocalories per kg (430 calories/day).
Infants of four to six months who weigh 6 kg require roughly ____ kilocalories per kg (490 calories/day).
Children of _____ years require approximately __ kilocalories per kg (990 calories/day). Energy requirements (rise or decline?) thereafter and are based on weight, height, and physical activity
25–30
4 ; 100
6; 82
one to three; 83
Decline
106
As an energy source, manufactured formula milk offers significant advantages over breastmilk
T/F
F
Flip it
107
Breastfeeding is associated with reduced risk for obesity, and few allergies
T/F
F
a wide range of allergies*
108
Breastfeeding is associated with reduced risk for diabetes.
T/F
If T, which type
If F, why not
T
type 1
109
Breastmilk is less costly than formula feeding.
T/F
T
110
Evidence is clear that bone calcium accretion increases as a result of _____ rather than from increases in _____
exercise
calcium intake.
111
Adulthood
Males require more of vitamins __,__,__,__,__ and___ element
Females require more ___ element, compared with males of similar age.
C, K, B1, B2 and B3,
zinc
iron
112
Women who do not gain enough weight often have babies that _______ (________).
weigh too little
low birth weight
113
A baby weighing less than 2.5 kg has an increased chance of both ______ and _______ problems. It may also suffer more from ____ and _____ compared with babies of normal weight.
physical and mental health
infection and malnutrition
114
Increased nutrients required during pregnancy
•Increased requirements: energy, protein, essential fatty acids, vitamin __, vitamin __, B vitamins (B1, B2, B3, B5, B6, B12, folate), _____,____,____,____,____,___
A, C,
calcium, phosphorus, iron, zinc, copper and iodine.
115
Women should gain at least ___ kg during pregnancy .
11
116
If a mother is overweight, she still needs to gain for her baby’s health.
T/F
T
117
Women’s nutrition during pregnancy and lactation should focus on the three micronutrients (_____,____, and _____ ) and extra energy intake/reduction of energy expenditure
vitamin A, iron and iodine
118
Pregnant women need at least ___ additional meal (___ Kcal) per day during the pregnancy.
one
200
119
Pregnant women shouldn’t eat iodised salt in their diet.
T/F
F
They should
120
Pregnant women during the _____ trimester of pregnancy should be de-wormed.
third
121
Increased nutrients required during lactation
Increased requirements: vitamins ___,___,___ and all __ vitamins, and ____ (applies only to individuals under age 18).
A, C, E,
B
sodium
122
Which gender requires more Calories
Men requires more Calories than Women
123
CALCIUM
•It is recommended that women age 31 to 50 should consume _____ mg of calcium per day, while men of the same age group should consume _____ mg.
1,200
1,000
124
PROTEINS:
According to several research studies, it has been found that middle-aged men require at least about ____ grams of protein intake per day and for women the daily requirement of protein is __ grams.
56
46
125
_____ is the cheapest nutrient
Water
126
Carbohydrates
| •Account for ______% of the feeds normally consumed by animals.
65-80
127
_____ is the most abundant energy source in the world.
Cellulose
128
Examples of Startch
| •_____,______,____
Amylose, Amylopectine, Glycogen
129
Stages of development
•Maintenance: Support of an animal when doing ____ and yielding ______
Nearly ______ of feed consumed by animals is used for maintenance with the remainder fulfilling the needs of the other functions or towards the production of meat, milk, wool or work.
no work
no product.
one-half
130
Stages of development
Growth: The general development of an animal from ____ until it has reached _____.
the time it is born
maturity
131
Stage of development
•Reproduction: This time period is from _____ until ______
•Production:it is vital the proper amount of feed with the correct mixture of ingredients be fed for these animals. As animals become older and fatter, they consume (more or less?) feed and use more for _____. It is imperative that proper quantity and quality of feeds be fed to producing animals to yield the best net returns for the feed fed.
conception
the birth of the new animal.
Less
maintenance
132
Feed given for _____ is the most costly portion
production
133
```
Features Common to all Amino Acids
•______ carbon
•______ group
•___ group
•_____ group (“___” group)
```
Central
Amino or amine
Acid
Side; R
134
complete protein, which contain _____ essential amino acids.
incomplete proteins means that they are ___________
all nine
missing at least one of the essential amino acids.
135
Most (animal or plant?) proteins are incomplete
Plant
136
some plant-based foods, such as _____,_____, and _____ , are complete sources of protein.
quinoa , soybean and buckwheat
137
plant-specific nutrients, called _______ , and some ______ are (present or absent?) from sources of animal protein.
phytonutrients
antioxidants
Absent
138
Only _____-based foods contain fiber, which helps to keep the _____ system balanced.
plant
digestive
139
two main reasons why whey is recommended to build muscle
* First, whey is a (complete or incomplete ?) protein
* Secondly, whey proteins are abundant in ____________ which are a subset of EAAs that support muscle growth.
complete
Branched Chain Amino Acids (BCAAs)
140
Current research is:
Try to eat ,
___ gram of protein per kilogram of bodyweight per day.
increase your protein intake to ____ grams per kilogram if you want to put on muscle
1
2-3
141
Beginning around the age of ___ , you begin to lose up to ___% of your muscle mass per decade, a condition known as sarcopenia.
40
3-5
142
Research shows that the average person can absorb about ___g of protein per hour, and maxes out at about ___g per meal.
10
30
143
Protein should make up About ____% of our total daily
8-10
144
Cholesterol?
•Cholesterol is fat.
•It contributes to the digestion of ___ nutrient and the skin’s production of ___
•All animals also have the ability to manufacture cholesterol.
F. It’s not
Fat : vitamin D.
T
145
Saturated Fatty Acids
•Appear to raise the level of _________ in the bloodstream
Polyunsaturated Fatty Acids
•Fats that seem to lower _______ in the blood stream
Monounsaturated Fatty Acids
•Appear to ______________
LDL (“bad”) cholesterol
total cholesterol levels.
lower LDL (“bad”) cholesterol and help raise levels of HDL (“good”) cholesterol.
146
Essential fatty acids
They are both ______ fatty acids.
They are found in the natural oils of ___ and___
polyunsaturated
plants and fish.
147
Hydrogenation
| •This forms a new type of fatty acid called _______ acid that have many of the same properties as ______ fats.
trans fatty
saturated
148
No more than _____ % of a person’s total calories should come from fat sources.
No more than ___% (22 grams) of the total fat should come from saturated fat
•___ % (44 grams) should be from monounsaturated and polyunsaturated fat sources
30
10
20
149
Polyunsaturated Fatty Acids
•Food sources: many vegetable oils, such as ____ oil, ____ oil and ____ oil.
corn
soybean
Safflower
150
Essential Fatty Acids
______
______
Linoleic, Linolenic
151
Animal fats are high in _____ fatty acids
Vegetable fats are high in _______ and _______ fatty acids
saturated
unsaturated and polyunsaturated
152
Cholesterol
Body manufactures ____ mg day
1000
153
Vitamin C functions
_____ synthesis
powerful _______
________ gland function
___ absorption
______ conversion
collagen
antioxidant
adrenal gland
iron
folic acid
154
Approximately ____ ml (_-_ cups) of water is needed each day
1,000
4−8
155
Which contains more water
Muscle or fat
Muscle contains more water than fat
156
Basal metabolic rate (BMR)-Energy needed to _______
Resting Energy Expenditure (REE)-measurement that accounts for ____ plus _______. Accounts for _____% of our daily needs
maintain life
BMR
energy needed to digest food & perform mild activity.
60-70
157
Common in sub-Saharan Africa
_/3 of all children that are less than __ years old are underweight
___% of children are with low height for age
1; 5
38
158
Underweight: Low ____ for ___ compared to reference standard, a composite measure of ___ and ___
Stunting: Low _____ for ____ compared to reference standard, an indicator of ___ or past ____
Wasting: Low _____ for _____, an indicator of ____-term _______
weight; age; stunting and wasting
height for age ; chronic ; growth failure
weight for height; short; nutritional stress
159
___________
Is the Most common type of anemia
Caused by _____,_____, and inadequate ____ and _____ intake resulting in low _____ levels
Affects mainly children ___ years old and _____ women
Detected by measuring blood ____ levels
Nutritional anemia
malaria, hookworm
iron and vitamin; hemoglobin
< 5; pregnant
hemoglobin
160
drinking coffee or tea with meals
Good or bad
Bad
161
How many teaspoon of iodine is needed over lifetime
Only 1 tsp. needed over entire lifetime
162
Iodine
More in highlands o lowlands
Lowlands
163
_____ is the leading cause of blindness in children < 5 years old
Vitamin A deficiency
