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Nutrition > Nutrition - Chapter 8 > Flashcards

Nutrition - Chapter 8 Flashcards

1
Q

Water - the most __ substance in the body.

A

Abundant.

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2
Q

Average health adult is about ___ percent water.

A

60%.

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3
Q

We can only survive __ days without water.

A

A few.

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4
Q

Intracellular Fluids - ___ cells.

A

Inside.

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5
Q

Extracellular Fluids

A

outside cell.

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6
Q

Electrolytes - def

A

minerals that help maintain fluid balance.

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7
Q

Water - acts as a __ solvent and ___ medium.

A

Universal solvent/transport medium.

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8
Q

Water - doesn’t help maintain body temp. T/F?

A

False - it does!

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9
Q

Water is not a lubricant and a cushion. T/F?

A

False - it is!

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10
Q

Water balance : water consumed =

A

water lost.

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11
Q

Insensible water loss =

A

water loss through evaporation from skin and when you exhale, etc.

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12
Q

Dry mouth due to ___ signals the thirst mechanism.

A

Dry mouth due to increased electrolyte concentration.

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13
Q

Osmosis - water moving through a membrane from…

A

low concentration to high.

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14
Q

Daily needs for water - men

A

16 cups/day, about 13 cups of beverages.

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15
Q

Dialy needs for water - women

A

12 cups/day, about 9 cups of beverages.

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16
Q

Minerals - def

A

inorganic elements needed in relatively small amounts.

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17
Q

Major Minerals - needed in amounts > than…

A

100 mg/day.

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18
Q

Trace minerals - needed in amounts < than…

A

20 mg/day.

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19
Q

Chromium and iodine help certain..

A

hormones.

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20
Q

Iron maintains healthy…

A

RBC’s.

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21
Q

Fluoride protects..

A

teeth.

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22
Q

Sodium is an ___.

A

Electrolyte.

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23
Q

About ___ % of sodium consumed is in the form of sodium chloride (table salt.)

A

90%

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24
Q

What does Sodium do?

A

Regulates fluid balance! It also transports substances such as amino acids across cell membranes.

25
Q

What are the daily needs for Sodium?

A

1500mg/day for adults under 51.

26
Q

About __ % of sodium consumed by Americans is from processed foods.

A

77%

27
Q

What is the UL for Sodium?

A

2300 MG.

28
Q

About 180mg of sodium can cover a …

A

penny.

29
Q

Dash Diet - def

A

Dietary Approaches to Stop Hypertension.

30
Q

Potassium - what does it do?

A

Has to do with Fluid balance, it’s also a blood buffer, and deals with muscle contraction, and aids on bone health and can lower HBP.

31
Q

Potassium - too much can cause…

A

hyperkalemia. (irregular heart beats and all that jazz.)

32
Q

Calcium - least abundant mineral in the body. T/F?

A

False - it is the most abundant!

33
Q

What does Calcium do?

A

Helps build strong bones, plays a role in muscles, nerves, and blood, etc.

34
Q

What is the daily need for Calcium for 19-50 year olds?

A

1000 mg.

35
Q

Too little calcium can lead to..

A

less dense, weakened, brittle bones.

36
Q

Peak bone mass occurs in early adulthood (20’s.) T/F?

A

True!

37
Q

BMD - Bone Mineral density Test…low score =? very low score =?

A

Low = Osteopenia.

Very Low - Osteoporosis.

38
Q

What are some risk factors for Osteoporosis?

A

Being female, being caucasian or asian american, being petite, having a family history, being inactive, etc.

39
Q

Phosphorus - Second Most abundant mineral in the body. T/F?

A

True!

40
Q

Phosphorus - needed for…

A

bones and teeth.

41
Q

Phosphorus - important component of…

A

cell membranes.

42
Q

Too little Phosphorus can result in …

A

muscle weakness, bone pain, rickets, confusion, death, etc.

43
Q

Magnesium - _th most abundant mineral in the body!

A

4th.

44
Q

Magnesium - functions.

A

Helps more than 300 enzymes, including energy metabolism. Used in synthesis of protein. Etc.

45
Q

Many Americans get plenty of Magnesium. T/F?

A

False - they do not! 70-8-% of Americans fall short of needs for Magnesium.

46
Q

Iron - What are the 2 forms?

A

Non heme/heme.

47
Q

Heme Iron =

Non-heme iron =

A

Heme - from animal sources.

Non-heme = from plant sources.

48
Q

What does Iron do?

A

Part of the hemoglobin in red blood cells - it transports oxygen from lungs to tissues and picks up carbon dioxide from waste.

49
Q

Iron deficiency -

A

Anemia!

50
Q

Zinc - involved in function of more than ___ enzymes.

A

100.

51
Q

Zinc - __ synthesis, growth, and development.

A

DNA synthesis.

52
Q

Zinc - also involved in healthy…..(and something to do with taste!)

A

immune system and wound healing, and TASTE ACUITY

53
Q

Zinc - deficiency -

A

hair loss, impaired taste, loss of appetite, diarrhea, rash!

54
Q

Fluoride - protects against…

A

dental caries.

55
Q

fluoride - also helps repair __ …

A

enamel eroded by acids from bacteria.

56
Q

Too little Fluoride - increases risk for…

A

dental caries.

57
Q

Iodine - needed by thyroid hormone to make…

A

essential hormones.

58
Q

Iodine - too little can cause….

A

Goiter!

Nutrition (12 decks)

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