Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Wellness and Prevention > Nutrition > Flashcards

Nutrition Flashcards

1
Q

define nutrition

A

the science devoted to the study of dietary needs for foods and the effects of food on organisms

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

define essential nutrients

A

nutrients that the body cannot make for itself and must be obtained from foods

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

define nonessential nutrients

A

nutrients that the body can make itself

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

define macronutrients

A

nutrients required by the human body in the greatest amounts: water, carbohydrates, protein and fats

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

define micronutrients

A

vitamins, minerals, and trace elements needed by the body in very small amounts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

about _____ of your total daily calories should come from carbohydrates

A

50-60%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what is the carbohydrate RDA?

A

25-35 grams/day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what is the recommended daily intake for fruits and vegetables?

A

fruits → 2 cups daily

veggies → 2.5 cups daily

(based on 2000 calorie daily)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

what is the difference between refined and whole grain?

A

refined → removes bran and germ from kernel and fiber and certain vitamins (needs to be enriched)

whole grain → entire grain kernel, contains some protein and is low calorie and nutrient dense

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

functionally complex carbohydrates produce _____ and ______ increase in blood glucose and insulin

A

low and slow

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

what are high glycemic index foods?

A

rapidly digested and absorbed foods resulting in a marked increase in blood glucose levels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what are low glycemic index foods?

A

slowly digested and absorbed foods that produce slow rise in glucose and insulin levels and have proven health benefits

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

T/F: low glycemic index foods have no impact on diabetics

A

FALSE

improve both glucose and lipid levels in ppl with DM I and DM II

beneficial for weight control as they control appetite and delay hunger

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what is the difference between complete, incomplete and complementary proteins?

A
  1. complete → high quality source, contains all essential amino acids
  2. incomplete → low in one or more essential amino acids
  3. complementary → 2 or more incomplete protein sources that combine to provide all essential amino acids (rice and beans)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

at what ages is the RDA of protein highest?

A

during periods of growth/development

infants (0-6 months, 7-12 months), pregnant women, and lactating women

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is the effect on blood glucose when fat is eaten with a carbohydrate?

A

together they can cause a slow rise in blood sugar and keep your blood sugar levels higher for a longer period of time once they do increase

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

list several essential functions of fats

A
  1. energy production and storage
  2. insulation and protection
  3. essential for proper digestion and absorption of food and nutrients
  4. cell membranes
  5. components of several important structural and functional molecules
    1. lipoproteins
    2. hormones
    3. signaling molecules
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

which is better saturated or unsaturated fats?

A

unsaturated

oils from plants, nuts, seeds, and many fish

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what are some benefits of unsaturated fats?

A
  1. may limit LDL cholesterol when used in place of saturated or trans fats
  2. growing evidence that omega-3 and omega-6 :
    1. maintain brain and nerve function
    2. lower risk of heart disease
    3. protect against diabetes
    4. protect against Alzheimer’s, and other age-related brain decline
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what types of fats should be limited?

A

saturated, trans fatty acids, and hydrogenated oils

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

what are the current recommendations for fats?

A
  1. trans fat → should be less than 1% of your daily caloric intake
    1. packages can label themselves as trans fat free if they obtain <0.5 gm/serving
  2. saturated fats → should not exceed 7% of calories
22
Q

water is essential for what body functions?

A
  1. balancing body fluids
  2. facilitating energy production in cells
  3. hydrating tissues (the skin)
  4. aiding in digestion and absorption
  5. aiding in bowel and bladder function
  6. maintenance of temperature
  7. transportation of nurtrients
23
Q

what are the current recommendations for water?

A
  1. intake
    1. men ~ 3L (13 cups)
    2. women ~2.2 L (9 cups)
  2. consumption
    1. present in most foods (~20%)
    2. drinking (~80%)
24
Q

list signs of poor nutrition pertaining to appearance, weight posture, muscles and GI function

A
  1. listless, apathetic, cachectic (appearing wasted and emaciated)
  2. overweight or underweight
  3. sagging shoulders, sunken chest, humped back
  4. flaccid, poor tone, underdeveloped, tender, wasted appearance, cannot walk properly
  5. anorexia, indigestion, constipation or diarrhea, liver or spleen enlargement
25
Q

list signs of poor nutrition pertaining to nervous control, CV function, general vitality, and hair

A
  1. inattentive, irritable, confused
  2. burning/tingling of hands and feet
  3. loss of position and vibratory sense
  4. weakness and tenderness of muscles
  5. decrease or loss of knee and ankle reflexes
  6. tachycardia
  7. enlarged heart
  8. abnormal rhythm
  9. elevated BP
  10. easily fatigued, no energy, falls asleep easily, looks tired, apathetic
  11. stringy, dull, brittle, thin and sparse, depigmented hair that can be easily plucked
26
Q

list signs of poor nutrition pertaining to skin, face and neck, lips, mouth and oral membranes, and gums

A
  1. rough, dry scaly, pale, pigmented, irritated, bruises, petechia
  2. greasy, discolored, scaly, swollen, skin dark over cheeks and under eyes, flakiness of skin around nose and mouth
  3. dry scaly and swollen lips
  4. swollen, boggy oral mucous membranes
  5. spongy, bleed easily, marginal redness, inflamed, gums receding
27
Q

list signs of poor nutrition pertaining to tongue, teeth, eyes, neck (glands), nails, legs and feet, and skeleton

A
  1. swelling, scarlet and raw, atrophic papillae, beefy tongue
  2. unfilled cavities, absent teeth, worn surfaces
  3. eye membranes pale, redness of membranes, dryness, dull appearance of cornea
  4. thyroid enlargment
  5. spoon-shaped, brittle ridged
  6. edema, tender calf, tingling, weakness
  7. bowlegs, knock-knees, deformity of chest wall, prominent scapula
28
Q

what can poor nutrition look like in infants?

A
  1. failure to thrive
  2. food allergies
29
Q

what can poor nutrition look like in childhood?

A
  1. Prader-Willi syndrome
  2. poor eating habits
  3. autism
  4. pica
30
Q

poor nutrition in older adults can result in what things?

A
  1. osteopenia
  2. osteoporosis
  3. sarcopenia
  4. vitamin deficiencies
31
Q

T/F: self-reported obesity among adults in the USA has reduced since 2011

A

FALSE

its been increasing with higher rates in more states

32
Q

T/F: if a pt has need for nutritional guidance that is beyond our scope we should refer them to a nutritionist?

A

FALSE
refer them to a registered dietician

33
Q

according to the APTA there are 5 scenarios in which you can legally use nutrition tools in your PT practice. List those 5 scenarios

A
  1. You are licensed as Nutritionist/Dietician
  2. Your healthcare license includes nutrition
  3. Your healthcare license is exempt from nutrition law
  4. You are exempt from licensure
  5. Nutrition care is not criminalized
34
Q

what does NC’s state law state on nutrition for PTs?

A

only a licensed dietician can provide formal nutrition care including: assessment, goal setting, or counseling

thus it is illegal for PTs in NC to create a meal plan for a pt

35
Q

if not certified or licensed in nutrition and dietetics, PTs may still provide what nutritional services?

A
  1. providing pt education:
    1. evidence based
    2. general info
    3. info that can be found in the public domain
    4. within your personal scope
  2. role model healthy eating habits
  3. screen for malnutrition, under nutrition, and obesity
  4. assess body composition
  5. recognize need to refer to a nutrition specialist
36
Q

list several times when you should refer out to a registered dietician

A
  1. required education is beyond general info that can be found in public domain
  2. involves info that is outside of dietary guidelines
  3. clients require extensive meal planning, specific values for any macro- or micronutrients should be referred out
  4. pts with specific disease processes
  5. pts with specific meds that are directly affected by their diet
37
Q

what is the difference between a nutritionist and a registered dietician?

A
  1. Nutritionist
    1. typically someone who completes an undergraduate or graduate degree in nutrition
    2. not regulated
    3. anyone can call themselves a nutritionist
  2. Registered dietician
    1. complete undergraduate or graduate training in nutrition
    2. complete one year clinical internship
    3. passed national exam
    4. must complete CEU to maintain license
    5. can obtain specializations
38
Q

a healthy eating pattern limits what things?

A
  1. saturated fats and trans fats, added sugars, and sodium
  2. consume less than 10% of calories per day from added sugars
  3. consume less than 10% of calories per day from saturated fats
  4. consume less than 2300 mg per day of sodium
  5. if alcohol is consumed, it should be consumed in moderation
39
Q

list the 5 steps for reading a food label

A
  1. start with the serving info
  2. check total calories per serving
  3. limit these nutrients:
    1. total fat, cholesterol, and sodium
  4. get enough of these nutrients:
    1. protein, dietary fiber sugars
  5. quick guide to % daily value
40
Q

briefly describe the paleo diet

A

“caveman diet”

  1. eat
    1. fresh lean meats
    2. fish
    3. fruits
    4. vegetables
    5. healthier fats
  2. do not eat
    1. dairy
    2. refined sugar
    3. potatoes
    4. salt
    5. refined vegetable oils, such as canola
41
Q

what does research say about the paleo diet?

A
  1. limited research with limited sample sizes and power
  2. several low power studies show that the palo diet is associated with:
    1. increased satiety
    2. improvements in body weight
    3. improvement in waist circumference
    4. improvement in BP and lipid profiles
  3. the strongest of the studies showed no long-term differences between participants on the paleo diet and on a control diet at 24 months
42
Q

what are some potential issues with the paleo diet?

A

calcium deficiency

it is more expensive than an essential diet of similar nutritional value

43
Q

briefly describe the Ketogenic diet

A

low carbs; high protein and fat

  1. diet which causes body to release ketones into bloodstream
    1. ketones result of body breaking down stored fats (ketosis) for energy in place of energy (glucose) from carbs
    2. usually happens over 2-4 days of eating <20-50 grams of carbohydrates per day
44
Q

what does research suggest about the Keto diet?

A
  1. originally introduced to help with seizure disorder
    1. solid evidence supporting ketogenic diet to reduce seizures in children, sometimes as effectively as meds
  2. weight loss
    1. good evidence of faster weight loss when pts on ketogenic diet compared to traditional low fat diet; however this difference in weight loss seems to disappear over time
  3. blood sugar
    1. improves blood sugar control in type 2 diabetes initially
    2. no long term studies on effect on blood sugar
  4. cholesterol
    1. unclear
    2. few studies show increase in cholesterol initially, but decline a few months later
    3. no long-term studies on effect on cholesterol
45
Q

Ketogenic diet considerations

A
  1. no research on long term benefits/drawbacks
  2. heavy on red meat, fatty, processed, and salty foods which are notoriously unhealthy
  3. risk of micronutrient deficiency
  4. hard to stick to long term
    1. yo-yo diet associated with increased mortality
46
Q

what types of symptoms may a pt experience on a Ketogenic diet?

A
  1. tiredness in beginning of diet
  2. nausea
  3. bad breath
  4. vomiting
  5. constipation
  6. sleep problems
47
Q

briefly describe the Gluten Free diet

A

excludes protein gluten, primarily used to treat celiac disease

  1. Eat
    1. beans, seeds and nuts in unprocessed form
    2. fresh eggs
    3. fresh meats, fish, poultry (unbreaded)
    4. fruits and veggies
    5. most dairy products
  2. Do not eat
    1. barley
    2. rye
    3. wheat
    4. products containing or made from barley, rye, or wheat
48
Q

what does research suggest about the Gluten free diet?

A
  1. gluten-free diet to treat celiac disease is supported by research
  2. drawbacks
    1. additional calories and/or carbs are often added to gluten-free food to improve taste
    2. gluten-free diet puts you at risk for nutritional deficiencies
  3. one study found high concentrations of arsenic and mercury in blood of a small percentage of people on gluten-free diets
  4. no publish experimental evidence supporting weight-loss with gluten free diet
49
Q

what are the 2 most common variations of intermittent fasting?

A
  1. not eating for 24 hours once or twice a week (5:2 method)
  2. not eating for 16 hours of each day and confining your meals to the other 8 hours (16:8 method)
50
Q

what does research suggest about intermittent fasting?

A
  1. primarily done on animals and not humans
  2. supports health benefits including:
    1. reducing markers of inflammation
    2. reducing oxidative stress
    3. preserving learning and memory function
    4. 8% body weight reduction over 8 weeks
  3. the few studies done on normal-weight, overweight, and obese humans do show promise in:
    1. reduction in body weight (~3-9%)
    2. reduction in body fat (~3-5.5 kg)
    3. reduction in total cholesterol (~5-20%)
    4. reduction in triglycerides (~14-50%)

Wellness and Prevention (15 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions