Nutrition Basics Flashcards
What are easy ways to identify 1/2 cup of food? 4 oz of meat? 1 tablespoon?
1/2 cup: fits into the palm of hand
4oz meat: deck of cards or palm of hand
1 tablespoon: TIP to end of thumb
Differentiate between fat-free, low-fat, reduced fat, and trans fat free
Fat-free: <0.5g fat/serving
Low-fat: <3g fat/serving
Reduced fat: 25% less fat than original product
Trans fat free: <0.5g trans fat/serving
What is the biggest factor related to obesity?
Lifestyle
For vitamin B9, what type of vitamin is it? Other names? Role? Dietary sources?
Type: water-soluble
Other names: folate
Role: one-carbon transfer reactions, choline synthesis of AA, synthesis of purines and pyrimidine (thymine)
Source: leafy vegetables (destroyed in cooking*), fruits, whole grains, wheat germ, beans, nuts
How much protein is recommended per day based on a 2000 calorie diet? Grains? Fruits? Vegetables? Oils?
Protein: 5.5 oz/day Grains: 6oz/day Fruits: 2 c/day Vegetables: 2.5 c/day Oil: 27 g/day
What is the role of calcium? Dietary sources?
Role: muscle contraction
Source: dairy, dark leafy vegetables, tofu, broccoli, cauliflower, flax seeds, beans and lentils
For vitamin A, what type of vitamin is it? Other names? Role? Dietary sources?
Type: fat-soluble
Other names: retinol, retinal, reinoic acid
Role: vision, embryonic development, maintenance of the epithelia, cell growth, proliferation and differentiation
Source: eggs, diary, meat, oily salt-water fish, dark green and yellow vegetables and tomatoes
If a patient wants to lose weight, what are three important areas to address?
–need vs. desire
–motivation (have you tried?)
–current habits
Obesity is defined by what waist circumference?
> 40” in men and >35” in women
For vitamin E, what type of vitamin is it? Other names? Role? Dietary sources?
Type: fat-soluble
Other names: tocopherols
Role: ROS, scavengers
Source: wheat germ, sunflower seeds, almonds, peanuts, sunflower oil, avocado, abalone, Atlantic salmon, rainbow trout
For vitamin B2, what type of vitamin is it? Other names? Role? Dietary sources?
Type: water-soluble
Other names: riboflavin
Role: oxidoreductases, FMN, FAD
Source: dairy, meat, poultry wheat germ, leafy vegetables
What is the current recommendation for salt consumption?
2300 mg/day
Differentiate between salt free, very low sodium, low sodium, reduced sodium, light sodium/lightly salted and unsalted
Salt free: <50mg sodium/serving
Very low sodium: <35mg sodium/serving
Low sodium: <140mg sodium/serving
Reduced sodium: 25% less sodium than original product
Light sodium: 50% less sodium than original product
Unsalted: no salt added during processing
For vitamin C, what type of vitamin is it? Other names? Role? Dietary sources?
Type: water-soluble
Other names: ascorbic acid
Role: antioxidant function, collagen synthesis, bile acid synthesis, NT synthesis
Source: fruits and vegetables
For vitamin D, what type of vitamin is it? Other names? Role? Dietary sources?
Type: fat-soluble
Other names: cholecalciferol, ergocalciferol
Role: bone metabolism, calcium homeostasis
Source: fortified milk, OJ and cereal, cod liver oil, swordfish, salmon, herring, trout, mushrooms, egg yolk
For vitamin B12, what type of vitamin is it? Other names? Role? Dietary sources?
Type: water-soluble
Other names: cobalamin
Role: heme structure, folate recycling
Source: eggs, dairy, liver, meats, NONE in plants
For vitamin B1, what type of vitamin is it? Other names? Role? Dietary sources?
Type: water-soluble
Other names: thiamin
Role: CHO and AA metabolism
Source: whole and enriched grains, lean pork, legumes
Modest weight loss of __% improves BP and ↓insulin resistance
5-10%
List some dark leafy vegetables
Collards, kale, spinach, swiss chard, turnip and mustard greens
For vitamin K, what type of vitamin is it? Other names? Role? Dietary sources?
Type: fat-soluble
Other names: 2-methyl-1,4-naphthoquinone (3-) derivatives
Role: Blood clotting (factors IX, X, VI , II)
Source: green leafy vegetables, fruits, dairy, vegetable oils, cereals, intestinal microflora
What are the four steps in counseling patients about food choices?
- follow a healthy eating pattern across the lifespan
- focus on variety, nutrient density and portion control
- limit calories from added sugars and saturated fats, reduce sodium intake
- shift to healthier food and beverage choices
What is the role of iron? Dietary sources?
Role: Hb, myoglobin, cytochromes A, B and C
Source: dark leafy vegetables, broccoli, cauliflower, nuts and seeds, legumes, lentils, tofu, quinoa, fortified cereal, lean meat, clams, oysters, dried prunes and raisins
How do you counsel patients about exercise
–exercise should be additional to your daily activities
–choose and activity that you like
–start slow and increase over time
–build up to 150 minutes/week
For vitamin B6, what type of vitamin is it? Other names? Role? Dietary sources?
Type: water-soluble
Other names: pyridoxine
Role: CHO, lipid and AA metabolism, NT synthesis, spinhgolipids, heme
Source: animal products, vegetables, whole grains
Which vitamins/minerals are required to be listed on nutrition labels?
Vitamin D, potassium, calcium, and iron
How many servings of vegetables and fruits per day are required for adults?
6-9
What are the different BMI classifications?
Healthy: 18-25
Overweight: 25.1-29.9
Obese: ≥30
For vitamin B3, what type of vitamin is it? Other names? Role? Dietary sources?
Type: water-soluble
Other names: niacin
Role: oxidoreductases, NAD, NADPH
Source: meat, poultry, fish, legumes, wheat, all foods except fat
