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Nutrition and Metabolism Flashcards

1
Q

What is the obesity trend from 2001 to 2014?

A

In 2001, there were 6 million cases of obesity, which increased to 20 million by 2014.

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2
Q

What is the current diabetes statistic for individuals under 20?

A

According to the CDC, more than 186,000 people younger than age 20 have diabetes, including both type 1 and type 2.

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3
Q

What happens when energy intake is less than energy output?

A

Endogenous stores are utilized through the catabolism of glycogen, fats, and proteins.

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4
Q

What is the unit of measurement for energy output?

A

The unit of measurement is kJoule/kcal, where 1 kcal equals 4.182 kJ.

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5
Q

How is heat produced measured in calorimetry?

A

Heat produced can be directly measured in a calorimeter or indirectly measured via VO2, where 1 litre of O2 yields 20 kJ.

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6
Q

What percentage of macronutrients is available as usable energy?

A

When losses in faeces and urine are accounted for, 70% of protein, 95% of fat, and 98% of carbohydrates are available as usable energy.

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7
Q

What is direct calorimetry?

A

Direct calorimetry involves an airtight, thermally insulated living chamber where heat produced by a person is measured.

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8
Q

What is indirect calorimetry?

A

Indirect calorimetry studies energy yield from burning a blend of carbohydrates, protein, and fat in a bomb calorimeter.

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9
Q

What are the six nutrient classes for energy input?

A

The six nutrient classes are carbohydrates, fats, proteins, vitamins, minerals and trace elements, and water.

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10
Q

How does the kilojoule production of macronutrients differ?

A

The relationship of carbon, hydrogen, and oxygen differs; the lower the relative percentage of oxygen to hydrogen, the more kilojoules it supplies.

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11
Q

What is the Atwater factor for 1g of protein?

A

1g of protein yields 16.7 kJ or 4 kcal.

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12
Q

How many grams of carbohydrates would a lady need for an additional 3000 kJ?

A

Using carbohydrates only, she would need 180 grams of carbohydrates.

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13
Q

What is the % contribution of 120g CHO in a 25-year-old lady’s diet with a total intake of 9205 kJ?

A

The % contribution of CHO intake is 21.8%.

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14
Q

What are the recommended kilojoule intake percentages for a sedentary individual?

A

The recommended percentages are 50-60% carbohydrates, 25-30% fats, and 15-20% proteins.

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15
Q

What is a flaw in the traditional food pyramid?

A

The traditional food pyramid recommends too many servings of carbohydrates, which can contribute to obesity and diabetes.

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16
Q

What does Dr. Willet suggest for a healthier food pyramid?

A

Dr. Willet suggests emphasizing daily exercise, healthy fats, fiber-filled whole grains, and limiting unhealthy items.

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17
Q

What are the South African dietary guidelines?

A

The guidelines include enjoying a variety of food, being active, making starchy food the basis of meals, and eating plenty of vegetables and fruits.

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18
Q

What is the importance of a healthy diet?

A

A healthy diet diminishes the prevalence of several cancers and cardiovascular diseases due to antioxidant microconstituents.

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19
Q

What should health practitioners advocate regarding antioxidants?

A

Health practitioners should advocate for a balanced diet rather than relying on individual supplements for antioxidant intake.

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20
Q

What are the RDA’s of the National Research Council, USA?

A

RDA’s are nutrient and energy standards adequate to meet known nutritional needs of all healthy people.

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21
Q

What is the Estimated Average Requirement (EAR)?

A

The EAR is a nutrient intake value estimated to meet the requirement of 50% of a lifestyle or gender group.

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22
Q

What is the Tolerable Upper Intake Level (UL)?

A

The UL is the highest level of daily nutrient intake likely to pose no risk of adverse health effects to almost all individuals.

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23
Q

What is a public health priority in nutrition?

A

Nutrition is a priority area as 66% of Americans die from diseases linked to diet.

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24
Q

What is the challenge of the 21st-century healthcare system?

A

The challenge is adapting to meet changing lifestyles and dietary habits.

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25
What is the typical sodium intake of adults on a western diet?
Most adults consume about 9 to 12g of sodium, which is too much and increases the risk of health issues.
26
What is nutritional therapy?
Nutritional therapy is considered the cutting edge of the healthcare system of the 21st Century.
27
What is a major challenge for the healthcare system in the 21st Century?
Adapting to meet changing lifestyles.
28
How much salt do most adults consume on a typical western diet?
Most adults consume about 9 to 12g of salt, which is far too much.
29
What risks are associated with high salt consumption?
High salt consumption puts individuals at risk for high blood pressure, heart disease, and stroke.
30
What is a common misconception about sodium intake in individuals with hypertension?
Individuals with hypertension generally consume less sodium than others, but their average intake is still higher than recommended levels.
31
What are the top high salt foods?
1. Smoked, processed and cured meats 2. Fish 3. Meat extracts and stocks 4. Salted snacks 5. Pickles 6. Salad dressings 7. Sauces 8. Prepackaged and frozen foods 9. Canned soup 10. Cheese
32
What should you opt for instead of canned fish?
Opt for fresh or frozen fish instead of canned fish.
33
How can you reduce salt intake from meat extracts and stocks?
Replace meat extracts and stocks with homemade stock and gravies.
34
What is a recommendation for salted snacks?
Include unsalted varieties of nuts in your diet.
35
What should you do with pickles to reduce salt intake?
Rinse pickles to get rid of excess salt water and always check labels for sodium content.
36
What should you do when ordering salad dressing at a restaurant?
Ask for salad dressing to be served on the side.
37
What is a healthier alternative to prepared sauces?
Use spices, herbs, and other seasonings instead of prepared sauces.
38
What should you look for when buying canned soup?
Buy soup products that say 'sodium free, low sodium, reduced sodium, or unsalted'.
39
What is the difference between sea salt and table salt?
Gram for gram, sea salts contain as much sodium as table salt, but their larger crystals may result in using less salt.
40
What are the concerns with commercial refined salt?
It is stripped of minerals, chemically cleaned, bleached, and treated with anti-caking agents.
41
What is Himalayan salt known for?
Himalayan salt packs a hearty 80+ minerals and elements.
42
What are some preservatives that may cause reactions?
Sulphur dioxide and sodium benzoate may cause reactions in some individuals.
43
What foods may contain sulphur dioxide?
Some fruit juices, concentrated soft drinks, dried fruit, wine, and pickles.
44
What is the most commonly used flavour enhancer?
Monosodium Glutamate (MSG) is the most commonly used flavour enhancer.
45
What are some natural sweeteners?
Natural sweeteners include stevia and sugar alcohols like erythritol and xylitol.
46
What are some harmful artificial sweeteners?
Harmful artificial sweeteners include sucralose, acesulfame K, cyclamates, and saccharin.
47
What are carbohydrates?
Carbohydrates are organic compounds found in foods and living tissues, including sugars, starch, and cellulose. They contain hydrogen and oxygen in a 2:1 ratio and can be broken down to release energy.
48
What is the typical carbohydrate content in common foods?
10 grams of carbohydrates can be found in: - Small slice of bread - Half bread roll - Half crumpet - Half mini pitta bread - Quarter small naan bread - Third tortilla wrap - 1 inch slice French bread
49
What are examples of cereals that contain 10 grams of carbohydrates?
Examples include: - 15 grams porridge oats (dried weight) - 1 Weetabix - 1 Shredded Wheat - 3 Tsps All Bran - 1 Tsps unsweetened muesli - 3 tablespoons Special K / Rice Crispies - 2 tablespoons Cornflakes
50
What are examples of potatoes that contain 10 grams of carbohydrates?
Examples include: - 1 egg-sized boiled potato - 1 scoop mashed potato - Half small or quarter medium potato - 1 small roast potato - 5 chips (medium cut) - 1 small potato waffle
51
What are examples of rice, pasta, and noodles that contain 10 grams of carbohydrates?
Examples include: - 1 Tsp cooked rice - Half Tsps cooked pasta - Tsp/1/3 small tin spaghetti in tomato sauce - Quarter layer uncooked noodles
52
What are examples of pulses and vegetables that contain 10 grams of carbohydrates?
Examples include: - 2 Tsps baked beans - 2 Tsps kidney beans/chickpeas/butter beans - 2 Tsps sweetcorn/mushy peas/peas - 1 large parsnip
53
What are examples of fruits that contain 10 grams of carbohydrates?
Examples include: - 1 apple/orange/pear/peach/grapefruit - Small/half large banana - Plums/kiwi fruits/clementines - 10 to 12 grapes/cherries/strawberries - 1 slice melon/pineapple/mango - Half Tsp dried fruit e.g. raisins - 3 to 4 dried apricots/prunes
54
How are carbohydrates classified?
Carbohydrates are classified into monosaccharides, disaccharides, and polysaccharides.
55
What are monosaccharides?
Monosaccharides are the smallest carbohydrates, such as glucose, fructose, and galactose.
56
What is glucose?
Glucose is the end product of digestion of complex carbohydrates and is synthesized from carbon skeletons of other compounds.
57
What is fructose?
Fructose, also known as fruit sugar, is found in fruits and honey and is converted to glucose.
58
What is galactose?
Galactose is produced by mammary glands and is converted to glucose.
59
What are disaccharides?
Disaccharides yield two monosaccharides on hydrolysis and include sucrose, lactose, and maltose.
60
What are polysaccharides?
Polysaccharides yield more than six molecules of monosaccharides on hydrolysis and include starch and cellulose.
61
What is cellulose?
Cellulose is a structural component of plants, water insoluble, and resistant to digestive enzymes. The recommended daily allowance is 30-40 g/day.
62
What is dietary fiber?
Dietary fiber consists of carbohydrates in foods that cannot be fully digested. It includes soluble and insoluble fibers.
63
Why is fiber important in obesity?
Fiber reduces the rate of intestinal carbohydrate absorption, increasing the speed of transit of intestinal contents and inhibiting absorption of some free fatty acids.
64
What are glycaemic indices?
Glycaemic indices measure the effect of food on blood glucose levels compared to a standard food, usually white bread.
65
What is the glycaemic index ranking of pure glucose?
Pure glucose has a glycaemic index of 100.
66
What are the effects of fructose on metabolism?
Fructose is metabolized in the liver and does not suppress ghrelin or stimulate insulin secretion, promoting metabolic syndrome with chronic excessive exposure.
67
What are the concerns with fresh fruit juices?
Fresh fruit juice lacks fiber and contains as much sugar as sugary drinks; it should be diluted to decrease the glycaemic index.
68
How does sugar intake affect HDL-C?
Excess sugar contributes to obesity and diabetes, lowering HDL cholesterol and increasing triglyceride levels.
69
What are fats?
Fats consist of carbon, hydrogen, and oxygen, with less oxygen and more hydrogen and carbon than carbohydrates.
70
What are saturated fats?
Saturated fats have carbon atoms attached to all hydrogen atoms they can hold and include all animal sources of protein.
71
What are unsaturated fats?
Unsaturated fats have carbon atoms not fully saturated with hydrogen and include monounsaturated and polyunsaturated fats.
72
What is cholesterol?
Cholesterol is a sterol synthesized in the liver and is essential for cell membranes and hormone production.
73
What are lipoproteins?
Lipoproteins are compounds that transport fats in the blood, consisting of triglycerides, phospholipids, cholesterol, and proteins.
74
What are trans fats?
Trans fats are partially hydrogenated fats that increase LDL concentrations and are found in many processed foods.
75
What is the process of industrial hydrogenation?
Industrial hydrogenation involves adding small particles of nickel or copper to oils and heating them under pressure to create solid fats.
76
What are essential fatty acids?
Essential fatty acids cannot be synthesized by the body and must be obtained from the diet, including omega-3 and omega-6 fatty acids.
77
What is the ideal ratio of omega-6 to omega-3 fats?
The ideal ratio of omega-6 to omega-3 fats is 3:1.
78
What are the primary sources of Omega-3 fatty acids?
Omega-3 is typically found in flaxseed oil, walnut oil, and fish oil. Food sources include flaxseeds, walnuts, soybeans, navy beans, kidney beans, fish, winter squash, and olive oil. ## Footnote Examples of fish rich in Omega-3 include salmon, halibut, tuna, and scallops.
79
What is the ideal ratio of omega-6 to omega-3 fats?
The ideal ratio of omega-6 to omega-3 fats is 3:1. However, the average ratio today ranges from 20:1 to 50:1.
80
What percentage of a cell is made up of proteins?
Proteins make up about 15% of the cell.
81
What are the functions of proteins in the cell?
Proteins have many functions, including enzymes, structural roles, transport, motor functions, storage, signaling, receptors, and gene regulation.
82
What is a common structural feature of proteins?
Proteins are linear polymers of amino acids.
83
What are the four levels of protein structure?
The four levels of protein structure are primary, secondary, tertiary, and quaternary.
84
What determines a protein's shape?
A protein's shape is determined by its amino acid sequence.
85
What is protein-energy malnutrition (PEM)?
PEM is a condition caused by a lack of calories and protein in an individual's diet.
86
What are the two main forms of PEM?
The two main forms of PEM are Kwashiorkor and Marasmus.
87
What are nutritionally important minerals?
Important minerals include Calcium (Ca), Phosphorus (P), Magnesium (Mg), Sodium (Na), Potassium (K), and Chloride (Cl).
88
What are trace elements essential for humans?
Essential trace elements include Chromium (Cr), Cobalt (Co), Copper (Cu), Iodine (I), Fluorine (F), Iron (Fe), Manganese (Mn), Molybdenum (Mo), Selenium (Se), and Zinc (Zn).
89
What is a key characteristic of the Mediterranean diet?
The Mediterranean diet is characterized by a high intake of plant-based foods and healthy fats, with 40% of calories derived from healthy fats.
90
What are key components of the Mediterranean diet?
Key components include eating primarily plant-based foods, replacing butter with olive oil, using herbs and spices for flavor, limiting red meat, consuming fish and poultry, and moderate red wine consumption.
91
What is the Paleo diet based on?
The Paleo diet is based on the foods that early humans ate during the Paleolithic Era, focusing on high fats and proteins while being lower in carbohydrates.
92
What sources of protein did indigenous Arctic peoples rely on?
Indigenous Arctic peoples obtained protein from hunted sea and land animals, including whales, seals, fish, and reindeer.
93
What are common sources of carbohydrates in the Paleo diet?
Common sources include plants like willow, blueberry, soapberry, lichens, and Eskimo carrots, with grains being absent.
94
What are healthy sources of fats in the Paleo diet?
Healthy fat sources include nuts, eggs, fish, and all edible parts of vertebrate animals.
95
What is the Banting/LCHF diet based on?
The Banting/LCHF diet is based on the Paleo diet and includes foods that had to be hunted or fished, while excluding farmed foods such as grains, legumes, dairy, and sugar.

Homeostasis (2 decks)

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