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Competency Exam > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What is the recommended source of energy?

A

carbohydrates

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2
Q

What are the 2 major carbohydrate groups?

A

simple (sugars) and complex (starches)

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3
Q

Simple sugars and be broken down into which 2 categories?

A

monosaccharides, disaccharides

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4
Q

What are monosaccharides?

A

glucose
fructose (found in fruits an hone)
galactose (breakdown of milk sugar lactose)

body will convert it to glucose

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5
Q

What are disaccharides?

A

sucrose (table sugar)
lactose (naturally in milk)
maltose (produced when starches breakdown)

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6
Q

Complex carbs are aka what?

A

polysaccharides

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7
Q

What are the 3 types of complex carbs?

A

starches (major source, low in fat)
glycogen (aka animal starch)
dietary fiber

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8
Q

Dietary fiber is broken down into which 2 categories?

A 
soluble (dissolves in water, thickens to form gel)
insoluble fiber (does not dissolve in water)
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9
Q

Glucose enhances ___ and ___ in healthy, aged humans

A

learning, memory

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10
Q

food sources for simple carbs/sugars

A

white table sugar, brown sugar, powdered sugar, molasses, maple syrup

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11
Q

food sources for complex carbs (starch, soluble fiber, insoluble fiber)

A

starch: grains, cereal, breads, pasta, legumes
soluble: oatmeal/oat bran, broccoli, citrus fruits
insoluble: wood or structural parts of plants: fruit and veggies with skin

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12
Q

How many fatty acids can lipids have?

A

1-3

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13
Q

A fat can be broken down into what 3 categories?

A

monoglyceride
diglyceride
triglyceride

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14
Q

Most fats in our diet and body what which type of fat?

A

triglyceride

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15
Q

What are the 2 classifications of fats (degree of saturation)?

A

saturated: solid at room temperature (need less amount in diet)
unsaturated: liquid at room temp (plant origin)

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16
Q

define hydrogenation

A

process of taking a fat of veggies original’s and adding hydrogen to become a highly saturated fat

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17
Q

define emulsification

A

breakdown of dietary fat to be transported throughout the body by blood which is water based

occurs in the small intestine through action of bile salts during the digestive process

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18
Q

function of fat in food

A

major dietary source
vehicle for vitamins A, D, E, K
contribute to flavor
sources of essential fatty acids such as linoleic acid

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19
Q

function of fat in the body

A

supply energy for tissue (except CNS)
function as the body’s main fuel or energy reserve
cushions, protects vital organs (eyes, kidneys)
lubricates body tissues through sebaceous glands
insulates body protecting from excess heat, cold
barrier against soluble substances (cell membrane)

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20
Q

Saturated fat food sources

A

meats (visible fats, marbling)
processed meats (lunch meat, bacon, sausage)
poultry, fowl
whole milk, whole milk products
coconut oil, cocoa butter
fully hydrogenated shortening and margarine

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21
Q

monounsaturated fats food sources

A

canola, olive, peanut oils, peanuts, avocados

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22
Q

polyunsaturated fats food sources

A

corn, safflower, soybean, and sunflower oils

herring, halibut, salmon, fresh tuna, trout

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23
Q

T or F. Cholesterol is not considered a true fat.

A

T. Belongs to a group called steroids.

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24
Q

How much cholesterol does the body manufacture daily and where?

A

1000 mg; liver

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25
Q

Function of cholesterol

A

component of bile salts that aid digestion
essential component of all cell membranes
necessary for production of several hormones (cortisone, adrenalin, estrogen, and testosterone)

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26
Q

Cholesterol food sources

A

egg yolks
meat - especially organ meats (liver)
diary products

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27
Q

What is the building block of blood, bone, and all other tissues?

A

protein

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28
Q

Proteins are made of amino acids linked together by peptide bonds. Amnio acids are classified as ___ or ___.

A

essential: can’t be manufactured in the body; must be obtained from food
nonessential: can be synthesized by the body in sufficient quantities for health

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29
Q

Define anabolism

A

building up of tissues as in growth or healing

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30
Q

Define catabolism

A

breaking down of body tissue

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31
Q

What causes a state of negative nitrogen balance?

A

insufficient protein intake; the body is breaking down more tissue than it is building

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32
Q

RDA for adult protein intake

A

0.8G/kg of body weight

increase amount if pregnant, lactating, and periods of growth

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33
Q

Protein is necessary to manufacture ___, ___, and ___.

A

hormones; enzymes; nucleus of all cells

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34
Q

T or F. Antibodies are proteins.

A

True

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35
Q

Complete protein foods have what?

A

all 8 essential amino acids

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36
Q

Examples of complete protein foods

A

meat, milk products

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37
Q

Examples of incomplete protein foods

A

grains, veggies, legumes, nuts

38
Q

99% of calcium is found where?

A

teeth, bones

39
Q

Calcium levels are controlled by what 3 things?

A 
Vitamin D levels (helps absorb Ca)
PTH levels (will increase if too little Ca)
Calcitonin levels (will decrease Ca if too much)
40
Q

RDA for calcium in ages 19-24 and > 25.

A

19-24: 1200 mg

>25: 800 mg

41
Q

Function of calcium

A

with phosphorus, it forms the hard substance that characterizes bones and teeth
assists in manufacturing acetylcholine
aids in muscle contraction, relaxation
aids in clotting process
controls substance across cell membrane
actives enzymes such as lipase; necessary for absorption of vitamin b12

42
Q

animal sources of calcium

A 
milk, milk products
sardines
clams
oysters
salmon
43
Q

plant sources of calcium

A

fortified OJ
spinach
turnips
broccoli

44
Q

average intake of Na for Americans

A

4-6 G daily

45
Q

Na levels are controlled by which 2 things?

A

kidneys; aldosterone

46
Q

function of Na

A

maintaining fluid balance

necessary for transmission of impulses along nerve an muscle membrane

47
Q

Na food sources

A

table salt (1 tsp = > 2 G)
milk/milk products
processed foods

48
Q

98% of K is found where?

A

inside the cells

49
Q

RDA for K

A

there is no recommendation

50
Q

What 2 things control K levels

A

kidneys excrete K in alkalosis and conserve hydrogen

kidneys retain K in acidosis and excrete hydrogen

51
Q

function of K

A

conductions of nerve impulses and contraction of muscles (esp. the heart)
acid-base balance

52
Q

food sources of K

A 
dried apricots, peaches or raisins
bananas
cantaloupe
cooked, dried lima beans
baked potato
53
Q

How many servings of veggies should be eaten daily?

A

3-5

1 serving = 1/2C cooked or 1C raw

54
Q

How many servings of fruit should be eaten daily?

A

2-4

55
Q

Intake of starches and other complex carbs should be how many servings?

A

6-11

1 serving equals 1 slice of break or 1/2C cooked grain or pasta

56
Q

Saturated fats should be less than ___ of kilocalories.

A

10%

57
Q

dietary cholesterol should be less than ___ per day.

A

300 mg

58
Q

how many servings should come from the milk, meat group daily?

A

2-3

59
Q

Fat soluble vitamins

A

A, D, E, K

60
Q

excessive intake of which 2 fat soluble vitamins can be fatal?

A

A, D

61
Q

Water soluble vitamins

A

C, B (riboflavin, thiamine, niacin)

62
Q

What is scurvy?

A

vitamin c deficiency

63
Q

Vit C (ascorbic acid) deficiency s/sx

A 
tender, sore gums
small skin hemorrhages
delayed wound healing
joint pain
fragile bones
loose teeth
64
Q

Vit C sources

A 
vitrus fruits
dark green veggies
tomatoes
strawberries
melons
65
Q

Riboflavin deficiency s/sx

A

lesions on lips and oral cavity

seborrheic dermatitis

66
Q

riboflavin sources

A

organ meats
milk
who or enriched grains
leafy green veggies

67
Q

thiamine (vit b complex) deficiency s/sx

A 
anorexia
indigestion
fatigue
muscle weakness
paralysis
68
Q

thiamine (vitamin b complex) deficiency is called what?

A

beriberi

69
Q

thiamine sources

A

pork

enriched grains

70
Q

what are the 2 forms of vitamin a?

A 
preformed (retinol)
provitamin a (carotene)
71
Q

vitamin a deficiency s/sx

A

night blindness
damage to epithelial tissue (sinus trouble, sore throat, abscesses in ears, mouth, salivary gland)
abnormal thickening and drying of outer eye that can lead to blindness
impaired growth

72
Q

vitamin a preformed (retinol) sources

A

animal foods (liver, egg yolk, butter, cream, fortified milk)

73
Q

vitamin a provitamin (carotene) sources)

A

yellow fruits and veggies (carrots, sweet potatoes, squash, apricots, cantaloupe)

dark leafy veggies

74
Q

2/3 of vitamin a comes from ____

A

carotene

75
Q

vitamin d deficiency s/sx

A

soft fragile bones

76
Q

vitamin d deficiency in children is called ____

A

rickets

77
Q

vitamin d deficiency in adults is called ___

A

osteomalacia

78
Q

vitamin d sources

A

sunlight

fortified milk

79
Q

vitamin e deficiency s/sx

A

hemolysis of RBC in premature infants (results in anemia)
fibrocystic breast disease
pain when walking, leg cramps at night

80
Q

T or F. vitamin e deficiency in adults is rare

A

True

81
Q

vitamin e sources

A

veggie oils (best)
whole grain products
green leafy veggies

82
Q

vitamin K deficiency s/sx

A

hemorrhaging

83
Q

vitamin K sources

A

green leafy veggies

milk

84
Q

niacin (nicotinic acid) deficiency s/sx

A

dermatitis
diarrhea
dementia

85
Q

niacin deficiency is called ___

A

pellagra

86
Q

niacin sources

A

meats
peanuts
legumes

87
Q

vitamin 6 deficiency s/sx

A

anemia

smooth tounge

88
Q

vitamin 6 sources

A 
pork
organ meats
whole grains
wheat germ
legumes
89
Q

folic acid (folate) deficiency s/sx

A

red, swollen tongue
diarrhea
fatigue
megaloblastic anemia

90
Q

folic acid sources

A 
liver
dark, green veggies
cabbage
oranges
cantaloupes
91
Q

vitamin b12 (cyanocobalamin) deficiency s/sx

A 
numbness, tingling in hands and feet
anemia
smooth tongue
moodiness
nerve damage
92
Q

vitamin b12 sources

A

animal products (meat, milk, cheese, eggs)

Competency Exam (15 decks)

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