Nutrition Flashcards
What are the 6 processes of the digestive system?
- ingestion of food into mouth
- movement of food along digestive tract
- mechanical prep of food for digestion
- chemical digestion of food
- absorption of digested food into circulatrory and lymphatic system
- Elimination of indigestible substances and waste from body
What are the regions of the digestive system?
Mouth pharynx esophagus stomach small intestines large intestines
what does the epiglottis do?
Keeps food from entering the lungs, closes off the trachea
What moves food through esophagus?
Peristalses, waves of contractions
what happens to food in the stomach?
Chemical reaction produces secretions to break down food particles.
Mechanical action where stomach grinds food to form chyme.
What is the small intestines role?
Primary site for digestion and absorption of food, including energy providing nutrients, vitamins, minerals, and water
how big is the small intestines and what are the 3 parts?
21 Feet long
Duodenum
jejunum
ileum
What happens to food in the Duodenum?
Chyme is exposed to bile from liver and gall bladder.
Where does most absorption occur?
In the duodenum and jejunum trough villi and micovilli
how big are the large intestines and what is absorbed there>
5 feet long, much larger diameter
Water and salt absorption occurs here.
What role does the kidney play?
Part of the urinary system.
Body’s main excretary organs important for maintaining body’s internal environment.
how long is food spent in the small intestines?
1-4 hours
What is total transmission time from mouth to anus?
18-72 hours
what are the 3 macronutrients?
Carbs, Protein, and fat
What is the body’s preferred energy source?
Carbohydrates, made of sugar molecules
what is a monosacharide, and what are the 3 types?
Simplest form of sugar
Glucose- building block of carbs
fructose- Fruit sugar
galactose- joins with glucose to form lactose
What are disacharides?
Lactose
Maltose
Sucrose- table sugar
What are complex carbs?
Glycogen and starch
What are carbs that are not immediatly used and stored as?
Glycogen
How many calories per gram are in Carbs?
4 calories per gram
How many calories per gram are in Protein?
4 calories per gram
What is Protein?
Building blocks of human and animal structure.
Proteins are built from what?
Amino acids
How many essential amino acids cannot be made in the body?
8-10 amino acids
What contains all the essential amino acids?
Animal foods contain all the essential amino acids
Plant foods do not.
Fats have how many calories per gram?
9 calories per gram.
What fats can the body not produce?
Omega 3 or omega 6
Which fats clog the arteries?
Saturated and trans fats, and increases levels of LDL cholesterol.
What is cholesterol?
Fat like, waxy rigid 4 ring structure. plays important role in cell membrane. Helps make bile acids.
What are micronutrients?
Needed in small amounts, enable body to produce enzymes, hormones, and other essential substances.
what are vitamins?
Organic, non caloric micronutriends essential for physiological function.
Most must be consumed through food.
What are the 3 vitamins that don’t need to be obtained through food?
Vitamin K, Biotin, and Vitamin D
Humans need how many different vitamins? what are the two categories?
13 different vitamins
Water soluble and fat soluble
What are minerals?
critical for human life and
All minerals except what are absorbed in their free form?
Iron
Loss of how much water can cause death and disorders?
Loss of 20% of water causes death and 10% causes disorders
Water is how much of a body’s weight?
Between 50-75%
What are the 5 recommendations for the US dep of agriculture?
- Follow a healthy eating pattern across a lifespan
- Focus on variety, nutrient dense, and amount
- Limit calories from added sugar and sat fats, reduce sodium
- Shift to healthier good and beverage
- Support healthy eating patterns for all
What is an RDA>
Recommended Dialy allowance
level of intake of essentail nutrients that are adequate to meet needs of all healthy people.
What is DRI and what are the 3 types?
Dietary Reference Intake
- RDA
- Estimated Average Requiements
- Tolerable upper limit
Refined grains are listed as what?
Enriched grains
What are the 10 insights you can offer your client?
- Control portions
- Be mindful
- Exercise
- check the scale
- Eat breakfast
- Monitor intake
- Turn off the tube
- Don’t wait until tomorrow to get started
- Know thy friend
- Be optimistic
the DRI recommends how many calories come from Carbs, protein, and fat?
- 45-65% from carbs
- 10-35% from protein
- 20-35% from fat
how much carbs should be consumed during exercise to maintain blood glucose levels?
30-60 grams of carbs per hour.
What is the difference between high GI and low GI foods?
High GI foods break down rapidly causing large glucose spike.
Low GI foods digested more slowly cause smaller glucose increase.
Are high or low GI foods better for refueling and which is better overall?
High GI foods are better for refuleing.
Low GI foods better overall.
What is the RDA for protein for athletes and general public?
.8g/kg per day
what are considerations for Protein?
- Protein quality varies
- Protein is not the only consideration
- Different proteins are best at different times
What are fluid intake recommendations during exercise?
2 hours before exercise drink 500-600 ML
every 10-20 minutes drink 200-300 ml
following exercise drink 450-675 ML for every .5 kg body weight lost.
What are the guidelines for fluid intake?
- Use thirst as determinator
- Aim for 1:1 ratio of fluid loss to sweat
- measure fluid amounts
- drink fluids with sodium for prolonged exercise.
- drink carb containing sports drink to reduce fatigue
- hydrate appropriately pre and post exercise.
- Pay attention to environment.
What percentage of women and men will develop osteoporosis?
50% of women and 20% of men
Which mineral has an estimated RDA that is twice as high for women as it is for men?
Iron
What are high GI food and low GI food?
High: White bread, corn flakes, graham crackers, dried fruit, instant white rice
Low: Pumpernickle, all bran, plain yogurt, strawberries, oatmeal
How often should you weight yourself when trying to lose weight?
Once a day, not right after a workout because that is from fluid loss.
How much sodium is recommended to be consumed on a daily basis?
2300mg
People with What disease should consult their doctor before exercise?
Diabetes
Gastric bypass surgery should only be recommended to who?
Whose who are committed to making a lifestyle change.
