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exam 3 > nutrition evolve > Flashcards

nutrition evolve Flashcards

1
Q

Nutrition is

A

the body’s intake and use of adequate amounts of necessary nutrients for tissue growth and energy production

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2
Q

Nutrients are

A

the necessary substances obtained from ingested food

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3
Q

Nutrients supply the body with

A

supply the body with energy

build and maintain bones, muscles, skin

aid in the normal growth and function of each body system

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4
Q

malnutrition is

A

an imbalance in the amount of nutrient intake and the body’s needs

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5
Q

Overall health is dependent on a combination of

A

appropriate nutritional intake
adequate exercise
weight management
rest

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6
Q

Poor nutrition, lack of exercise, obesity, and stress contribute to health issues such as

A

heart disease
some cancers
strokes
hypertension
diabetes or kidney disease

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7
Q

nutrition and immune system

A

People who practice proper dietary habits have stronger immune systems

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8
Q

Metabolism is

A

the process of chemically changing nutrients, such as fats and proteins, into end products that are used to meet the energy needs of the body or stored for future use, thereby helping maintain homeostasis in the body

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9
Q

basal metabolic rate (BMR) is

A

minimum amount of energy required to maintain body functions in the resting, awake state

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10
Q

Metabolism is necessary to maintain life and is composed of two major biochemical processes:

A

anabolism

catabolism

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11
Q

anabolism is

A

the use of energy to change simple materials into complex body substances and tissue

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12
Q

catabolism is

A

the breaking down of substances from complex to simple, resulting in a release of energy

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13
Q

macronutrients are

A

nutrients that are needed in large amounts

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14
Q

macronutrients are

A

carbohydrates
fats
proteins
Water

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15
Q

carbohydrates provide

A

energy for cells, tissues, and organs

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16
Q

fats are

A

major sources of energy and promote the absorption of vitamins

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17
Q

proteins do what

A

build, maintain, and repair muscles and tissue

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18
Q

Minerals are

A

chemicals needed for energy, muscle building, nerve conduction, blood clotting, and immunity to diseases

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19
Q

vitamins are

A

organic compounds responsible for regulation of body processes, reproduction, and growth

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20
Q

micronutrients are

A

nutrients needed by the body in limited amounts

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21
Q

micronutrient include

A

minerals and vitamins

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22
Q

Failure of the body to properly use nutrients can result in

A

diseases
heart and kidney disease
renal disorders
diabetes
malnutrition
obesity

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23
Q

Obesity is the result of

A

person’s energy intake consistently exceeding energy use

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24
Q

Carbohydrates are chemical substances composed of

A

carbon
hydrogen
oxygen molecules

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25
Q

Carbohydrates supply the body with

A

4 kilocalories (kcal) per gram

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26
Q

kilocalorie is

A

the amount of heat energy it takes to raise the temperature of 1000 grams of water 1 degree Celsius

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27
Q

Carbohydrates are major suppliers of energy and include

A

sugars
starches
fiber

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28
Q

what prevents ketosis

A

Carbohydrates

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29
Q

ketosis is

A

when the body burns fat in the absence of adequate carbohydrate intake

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30
Q

Carbohydrates enhance

A

memory and learning capabilities

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31
Q

Complex carbohydrates are composed of

A

starches
glycogen
fiber

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32
Q

the need for crabs increase during

A

physical activity

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33
Q

adults should consume __% of there calories in cabs

A

50%

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34
Q

Fiber is

A

complex carbohydrate

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35
Q

Fiber is classified as

A

soluble or insoluble

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36
Q

Solubility in fibers means

A

disposition of the fiber when mixed with another substance, such as water

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37
Q

Soluble fiber mixes with water and forms a gel-like substance which results in

A

slower digestion

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38
Q

Insoluble fiber does not retain water but

A

allows formation of bulk, resulting in the accelerated passage of the end products of food through the intestines and a slowing of starch absorption

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39
Q

benefits of high-fiber diets

A

promotion of cardiovascular health by lowering serum cholesterol levels and blood pressure

assistance in weight control

improvement of glycemic control in people with diabetes

improvement of regularity

enhances immune function

decreases inflammation

reduce symptoms of depression

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40
Q

The lack of fiber can lead to

A

constipation,
hemorrhoids
formation of diverticula

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41
Q

diverticula are

A

protrusions of the intestinal membrane through the muscular layer of the intestine, most often in the large colon

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42
Q

Older children, adolescents, and adults should consume ________ of fiber a day

A

20 to 35 grams

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43
Q

Food sources of fiber

A

whole grains, wheat bran, cereals, fresh fruits, vegetables, and legumes

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44
Q

Food sources for carbs

A

bread, rice, pasta, legumes

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45
Q

Fats are composed of

A

carbon, hydrogen, and oxygen

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46
Q

Fats yield _ _____ per gram when metabolized within the body

A

9 kilocalories

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47
Q

Lipids refer to

A

any fat found within the body, including true fats and oils (such as fatty acids, cholesterol, and phospholipids)

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48
Q

Fats are needed for

A

energy and to support cellular growth

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49
Q

Total fat intake, as recommended by the American Heart Association (2020), should be

A

between 20% and 35% of caloric intake each day

less than 5% to 6% should be from saturated fat

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50
Q

(USDHHS & U.S. Department of Agriculture [USDA], 2020) encourages less than __% of calories from saturated fats

A

10%

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51
Q

what fats takes the longest to digest

A

Dietary fat

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52
Q

Triglycerides are the most

A

abundant lipids in food

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53
Q

excess Triglycerides causes

A

coronary artery disease and obesity

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54
Q

Benefits of fat in the body include

A

energy production

support and insulation of major organs and nerve fibers

energy storage of adipose tissue

lubrication for body tissues

vitamin absorption

transportation of fat-soluble vitamins A, D, E, and K.

plays a role in the development of the cell membrane structure

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55
Q

Fats are composed of between ___ monoglyceride to _____ triglyceride

A

one, three

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56
Q

Saturated fatty acids contain

A

as many hydrogen atoms as the carbon atoms can bond with and no double carbon bonds

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57
Q

Monounsaturated fatty acids have

A

only one double bond between carbon atoms

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58
Q

polyunsaturated fatty acids have

A

multiple pairs of double carbon bonds.

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59
Q

Monounsaturated fat sources include

A

canola, olive, and peanut oils, as well as almonds, sesame seeds, avocados, and cashews

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60
Q

Polyunsaturated sources include

A

corn, safflower, sesame, soybean, and sunflower seed oils

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61
Q

sources of polyunsaturated fats

A

Fish

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62
Q

Saturated fats are found in

A

hard margarines, vegetable shortenings, pastries, crackers, fried foods, cheese, ice cream, and other processed foods

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63
Q

major sources of total fat, saturated fat, and cholesterol in dietary intake are

A

Foods from animal sources

64
Q

patients are encouraged to increase their intake of __________ fats and decrease their intake of ___________and ________ ____.

A

monounsaturated

polyunsaturated, saturated fats

65
Q

Trans fats are composed of

A

partially hydrogenated fatty acids

66
Q

saturated fats are known to raise the body’s total

A

cholesterol

67
Q

most amount of cholestrol is produced by the

A

liver

68
Q

______________ is an essential component of cell membranes, is necessary for the production of some hormones (such as adrenaline, estrogen and testosterone, and cortisone),

A

Cholesterol

69
Q

Omega-3 and omega-6 are

A

unsaturated “essential” fatty acids

70
Q

Omega-3 (linolenic acid) and omega-6 (linoleic acid) are necessary for a number of functions including

A

blood clotting and normal brain and nervous system functioning

They help prevent atherosclerosis and lower triglyceride levels

71
Q

Omega-3 fatty acids are believed to improve

A

learning ability in children, enhance immune function, and relieve arthritis symptoms

reduce the risk of heart disease particularly sudden cardiac death

72
Q

Dietary sources of Omega-3

A

fatty fish, nuts, seeds, and oils; flaxseed oil

73
Q

Linoleic acid plays an important role in lowering

A

cholesterol levels

74
Q

Omega-6 fatty acid is an unsaturated fat found in

A

seeds, nuts, and vegetable oils

75
Q

Proteins are active participants in the

A

development, maintenance, and repair of the body’s tissues, organs, and cells

76
Q

who transport oxygen

A

Hemoglobin

77
Q

Proteins are involved in many other tasks throughout the body including

A

production of hair and nails, muscle movement, nerve conduction, digestion, and defense against bacteria and viruses

78
Q

Protein consist of organic compounds called

A

amino acids

79
Q

amino acids are the

A

building blocks of protein

80
Q

amino acids must be consumed in food every

A

day

81
Q

(HHS & USDA, 2020) recommend _._ounces of protein per day

A

5.5

82
Q

Proteins often are referred to as either

A

complete or incomplete

83
Q

Complete proteins contain

A

all essential amino acids

84
Q

Sources of complete protein include

A

animal-based foods (such as milk, eggs, cheese, fish, meat, and poultry)

soybeans

85
Q

Incomplete proteins lack

A

one or more essential amino acids

86
Q

Sources of incomplete protein include

A

beans, peas, nuts, seeds, fruits, vegetables, bread, and bread products

87
Q

Water plays a major role in the body and is necessary for processes such as

A

helping control body temperature

maintaining acid-base balance

regulating fluid and electrolytes

transporting nutrient and waste products from the kidneys

88
Q

Water is a component of

A

intracellular and extracellular fluids

89
Q

Two-thirds of the body’s fluids are contained within

A

the cells (intracellular)

90
Q

When water loss continues without replacement

A

blood volume is diminished

91
Q

Physical symptoms of water loss

A

headaches and loss of concentration.

92
Q

Vitamins are organic compounds that contribute to

A

important metabolic and physiologic functions within the body

93
Q

Vitamins are typically categorized according to their

A

solubility in fat or water and their absorption

transportation

storage processes within the body

94
Q

fat-soluble vitamins are

A

A, D, E, and K.

95
Q

Excess fat-soluble vitamins are stored in

A

liver and fat tissue

96
Q

if an excessive amount of Fat-Soluble Vitamins
vitamins is taken

A

toxicity may result

97
Q

Vitamin A is important for its ability to

A

increase the resistance to infection

promote night vision through the development of
normal visual pigment

develop and maintain normal function of epithelial tissue

aid in the development of normal bones and teeth

98
Q

Deficiencies in vitamin A may cause

A

night blindness

poor appetite

decreased immunity to infections

impaired growth and development

99
Q

Foods rich in vitamin A include

A

liver

milk

egg yolk

dark, leafy green vegetables

Yellow and orange vegetables and fruits

100
Q

Vitamin D is important for

A

bone and tissue formation

101
Q

Vitamin D source

A

sunlight

dairy products

eggs

fortified food products

liver

fatty fish

102
Q

Vitamin E is

A

antioxidant that protects cells from injury from free radicals

103
Q

free radicals are

A

by-products that result when the body transforms food into energy

104
Q

free radicals abundance causes

A

cancer
heart disease
various inflammatory conditions

105
Q

Risk factors associated with formation of harmful oxygen free radicals include

A

cigarette smoking, extensive exposure to the sun, and air pollution, which may result in damage to cells, tissues, and organs

106
Q

Vitamin E Dietary sources

A

nuts, seeds, and soybean, canola, corn, and other vegetable oils.

107
Q

Vitamin K is essential for

A

synthesis of proteins that promote the clotting, or coagulation, of blood

108
Q

Deficiency of Vitamin K can result in

A

bruising and bleeding

109
Q

Vitamin K Dietary resources

A

dark-green leafy vegetables such as broccoli, spinach, Brussels sprouts, and cabbage

110
Q

Water-soluble vitamins are

A

Vitamin C

Vitamin B Complex

111
Q

Vitamin C is considered to be one of the most important vitamins because

A

plays a major role in promoting a healthy body

synthesizing of the protein collagen

112
Q

Vitamin C benefits

A

connective tissue, wound healing, and repair and maintenance of cartilage, bones, and teeth.

113
Q

Vitamin C is an

A

antioxidant

114
Q

Vitamin C Dietary sources

A

fresh yellow and orange fruits, papaya, kiwi, broccoli, and sweet and white potatoes

115
Q

B vitamins help

A

form red blood cells and act in part as coenzymes

facilitate energy production in the body

116
Q

Enzymes are proteins responsible for

A

catalyzing most chemical reactions in the body, such as digesting food and synthesizing new compounds

117
Q

Vitamin b1 is essential for the

A

metabolism of protein, fat, and carbohydrates, including sugar

118
Q

Vitamin B1 Dietary sources

A

egg yolk, fruits, organ meat, lean pork, legumes, nuts, vegetables, and whole grains

119
Q

Vitamin B2 assists in

A

metabolism of protein and the function of other B vitamins

120
Q

Vitamin B2 Dietary food

A

milk and dairy products

whole grains

enriched bread

cereals

legumes

dark-green vegetables

organ meats

121
Q

Vitamin B3 (niacin), referred to as

A

nicotinic acid or nicotinamide

122
Q

Vitamin B3 Dietary sources

A

meats, poultry, fortified breads and cereals, brewer’s yeast, fish, mushrooms, whole grains, green leafy vegetables, dried beans, and peanuts

123
Q

Vitamin B6 assists

A

as a coenzyme in the synthesis and catabolism of amino acids

124
Q

Vitamin B12 is essential for

A

production of red blood cells

125
Q

Vitamin B12 is found in

A

animal products, including meat, eggs, and dairy products.

126
Q

Minerals are considered to be

A

micronutrients and are classified as macrominerals

127
Q

Minerals are

A

Potassium, sodium, and chloride

128
Q

Minerals are important in

A

nerve conduction and muscle contraction

129
Q

Dietary sources of potassium

A

milk, bananas, legumes, green leafy vegetables, orange juice, tomatoes, vegetable juice, avocados, and cantaloupe

130
Q

Dietary sources of sodium

A

table salt, smoked meat, fish, olives, and pickled foods

131
Q

Sources of chloride

A

tomatoes, celery, seaweed, and olives

132
Q

Calcium, phosphorus, and magnesium are minerals that are important in

A

production and maintenance of bone tissue

133
Q

Most of the body’s calcium is found in

A

bones and teeth

134
Q

Calcium is required for

A

nerve conduction, muscle contraction, blood vessel expansion and contraction, and the secretion of hormones and enzymes

135
Q

Dietary sources of calcium include

A

milk and milk products, salmon with bones, spinach, kale, fortified whole wheat bread, tofu, and orange juice

136
Q

Phosphorus, like calcium, plays a major role in the

A

development of bone

137
Q

calcium aids in the

A

contraction of muscles, kidney function, nerve conduction, and maintenance of a regular heartbeat

138
Q

Intake of phosphorus is considered adequate if intake of

A

milk and meat products is sufficient

139
Q

Antioxidants are

A

substances that may protect body cells against the effects of free radicals

140
Q

Antioxidants work by significantly

A

slowing or preventing the oxidative process—or damage from oxygen—caused by free radicals

141
Q

slowing or preventing the oxidative process—or damage from oxygen can lead to

A

dysfunction and the onset of problems such as heart disease, cancer, diabetes, and other diseases

142
Q

Antioxidants also may improve

A

immune function and perhaps lower the risk for infection and cancer

143
Q

Antioxidants include

A

beta carotene, lutein, lycopene, selenium, and vitamins A, C, and E

144
Q

Beta carotene Food Sources

A

Dark-orange, red, yellow, and green vegetables and fruits, including red and yellow peppers, spinach, kale, sweet potatoes, carrots, broccoli, apricots, mangos, and cantaloupes

145
Q

Food Sources

A

Most vegetables and oatmeal, brown rice, chicken, dairy products, garlic, onions, seafood (salmon and tuna in particular), and whole grains

146
Q

Food Sources

A

Citrus fruits, dark-green vegetables and tomatoes, red and yellow peppers, pineapples, cantaloupes, guavas, and berries

147
Q

Food Sources

A

Olive, soybean, and corn oil; nuts, seeds, whole grains, legumes, and dark leafy vegetables

148
Q

healthy eating pattern is one that:

A
  • Combines healthy choices from all food groups while paying attention to calorie limits
  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes seafood, lean meats, poultry, beans, eggs, nuts, seeds, and soy products
  • Is low in saturated fats, trans fats, sodium, and added sugars
  • Is based on eating smaller portions and drinking water rather than sugary beverages
149
Q

Poor nutritional intake, inadequate exercise, and lack of rest can result in

A

improper growth and development in children and adolescents and serious health concerns in the adult

150
Q

Poor nutritional intake affects

A

musculoskeletal system

151
Q

osteomalacia is

A

softening of the bone due to vitamin D deficiency

152
Q

Poor absorption of calcium may lead to

A

osteopenia or osteoporosis in which bone mass density decreases and bone tissue deteriorates

153
Q

Nutritional intake has an impact on

A

physical, emotional, and cognitive behavior

154
Q

Poor nutrition may result in increased or decreased

A

body fat, slower mental problem solving, decreased alertness, and slower muscle response time

155
Q

Excess dietary intake of sodium causes

A

hypertension, which can lead to an increased incidence of stroke

156
Q

Folic acid and some of the other B vitamins have been researched for the treatment of

A

memory loss and Alzheimer’s disease

157
Q
A

exam 3 (12 decks)

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