Nutrition Flashcards
True or False : All dietary supplements must be proven safe and effective by the FDA before becoming available to the public?
False.
What are some reputable sources for nutrition information?
Registered Dietitians
The American Heart Association
The American Cancer Society
American Diabetes Association
What are some medical conditions related to poor nutrition?
Diabetes Heart disease High cholesterol CVD Sleep apnea Hypertension Obesity
List the six essential nutrients and their caloric value.
Carbohydrates - 4 calories per gram Fats - 9 calories per gram Protein - 4 calories per gram Water - 0 Minerals - 0 Vitamins - 0
What is the RDA for carbohydrate in terms of percentage of daily calories?
45-65%
What are the major differences between simple and complex carbohydrates?
Complex carbohydrates have greater nutrient density and are a major source of dietary fiber.
Why should simple carbohydrates be limited in the diet?
Because they turn into sugar and contribute to dental cavities and raise blood triglyceride levels.
What is glycogen? Where is it stored in the body?
Glycogen is the stored form of glucose.
It is stored in the liver and skeletal muscle.
What is the difference between a complete protein and an incomplete protein?
A complete protein contains all the essential amino acids. An incomplete protein can be made complete by pairing them together. Animal products are complete proteins, non-animal products other than soy are non-complete proteins.
Proteins are large, complex molecules made up of building blocks called _____________.
Amino Acids
What are the three classifications for fatty acids that occur naturally in food? Which of these three is related to an increased risk for CAD?
The three major classifications for fatty acids are, saturated, polyunsaturated and mono-saturated.
Saturated fats increase LDL Cholesterol levels and increase risk of CAD.
List some of the functions of dietary fat. What is the RDA for fat in terms or percentage of daily calories?
CHECK THIS ANSWER
Fats should compromise 25-30% of daily calories, most of which should be mono and polyunsaturated.
Saturated and hydrogenated fats <1% of total daily calories respectively.
Monounsaturated and Omega-3 polyunsaturated fats are heart healthy. Omega-3s are known as fish oils.
What types of food are high in trans (hydrogenated) fats?
Fried Food, Baked Goods, and stick margarines typically contain many hydrogenated fats.
A meal had 892 calories total. If it contains 150 grams of carbohydrate and 24 grams of fat, how many grams of protein it contain?
892 - (150x4) - ( 24x9) = 11.5
892 - 600 - 216 = 76
76/4 = 19
19 grams of Protein
What are the to classifications for vitamins? List the vitamins in each classification.
Fat Soluble: ADEK
Water Soluble: B,C, Niacin, Folic Acid, Biotin, Pantothenic Acid.
True or False: Water skiable vitamins can be stored in the body to a much greater extent than fat soluble vitamins?
False. Fat soluble vitamins are stored in the fat in the body in order to be observed while MOST excess water soluble vitamins a excreted through urine.
Which vitamin is required for calcium absorption?
Vitamin D increases calcium and phosphorus absorption from the small intestine.
What are the two classifications of minerals? List one mineral in each classification.
Major Trace Minerals: Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride and Sulfur.
Minor Trace Minerals: Fluoride, Chromium, Manganese, Cobalt, Copper, Iron, Zinc, Selenium, Molybdenum, Boron, Nickel, Iodine, Silicon, and Vanadium.
What are some signs/symptoms of dehydration?
Decreased frequency of urination, producing dark urine, increased thirst.
List some of the recommendations in the 2010 Dietary Guidelines for Americans.
Increase fruit and vegetable intake.
Consume less than 10% of calories from saturated fatty acids.
Choose a variety of protein foods like, seafood, lean meats and poultry, eggs, beans, peas, soy products, nuts and seeds.
True or False: An ounce from the grains group includes one slice of bread, 1/2 cup cooked rice or one cup ready to eat cereal.
True. It also includes 1/2 cup cooked pasta or cooked cereal, 5 whole wheat crackers, one-half bagel or English muffin and one 6” tortilla.
How many ounces of milk or yogurt is equal to one cup?
8 ounces
How many ounces of fruit juice is equal to one cup?
8 ounces
In order to lose one pound of body fat, the individual must burn ______ calories more than they consume.
3500
An individual begins to burn 300 calories more per day than they did previously, while consuming 200 fewer calories per day than they did previously. At this rate, how many weeks will it take to loose three pounds of body fat?
3 weeks
3500 = 1 lb. / 500 per day
21 days = 3 weeks
