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Nutrition > Nutrition exam 1 > Flashcards

Nutrition exam 1 Flashcards

1
Q

What are ways that nutrition affects health?

A

Nutrients support growth, maintenance, and repair of the body. The roles of nutrients include: Energy, Structure (growth, maintenance, repair), and Regulation

- Iron-deficiency anemia and nutrient deficiencies are caused exclusively by dietary choices
- Dental decay, diabetes, heart disease, infections, multiple sclerosis, and osteoporosis- progression are influenced by dietary choice
- Down syndrome and sickle cell anemia= not related to dietary choices
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2
Q

What are six major nutrients and their roles in the body? What is the calorie values of the three macro-nutrients and alcohol?

A

-Energy-yielding: (have calories) Macro Calories Per Gram
1. Carbohydrates –> 4
2. Fats (lipids) –> 9
3. Protein –> 4
alcohol (not included as a nutrient) –> 7
- Helper (regulator): (Have no calories-Micro)
4. Vitamins (13)
5. Minerals (25)
6. Water- macro

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3
Q

List and define the 5 characteristics of a healthy diet

A
  1. A= Adequacy: foods provide enough of each essential nutrient, fiber, and energy
    1. B= Balance: choices do not overemphasize one nutrient at the expense of another; proportionality
    2. C= Calorie Control: foods provide the amount of energy you need to maintain appropriate weight- energy intake does not exceed energy needs
    3. M= Moderation: foods do not provide excess fat, salt, sugar or other unwanted constituents
    4. V= Variety: foods differ from day to day- get nutrients from more than one source
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4
Q

What are the characteristics of the scientific research process?

A
  1. Observation and Question
    1. Hypothesis and prediction
    2. Experiment
    3. Results and interpretations
      …If hypothesis is not supported after step 4, go back to step 1 and make a new observation and question. IF hypothesis IS supported the 5th step is:
    4. Theory- integrate conclusions from other studies. One experiment doesn’t prove or disprove anything, so many scientists should be able to duplicate the experiment and get the same results.
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5
Q

What is the Gold Standard Study?

A
  1. Large, randomly chosen (unbiased)
    2. Double Blind
    3. Placebo-controlled
    4. Crossover design- subjects receive a sequence of different treatments
    5. Control for variable
    6. Peer reviewed in a good journal
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6
Q

What are the stages of behavior change?

A
  1. Precontemplation - Not considering a change, have no intention of changing: see no problems with current behavior
    1. Contemplation - Admit that change may be needed; weigh pros and cons of changing and not changing.
    2. Preparation - Preparing to change a specific behavior, taking initial steps, and setting some goals.
    3. Action - Committing time and energy to making a change; following a plan set for a specific behavior change.
    4. Maintenance - Striving to integrate the new behavior into daily life and striving to make it permanent.
    5. Adoption/Moving on - The former behavior is gone and the new behavior is routine.
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7
Q

What are the characteristics of accurate and questionable nutrition information?

A 
Credentials=
	-Registered dietician (RD) protected title in most states
	-Ph. D. in nutrition
Qualified nutrition professionals=
	-Qualified based on education and experience 
	-Registered, licensed, or certified dietitians
		-Bachelor degree
		-Internship (1200 supervised hours)
		-Pass national exam
		-Maintain continuing education hours
	-Nutritionist not protected
On the web:
	-.gov, .edu more reliable than .com
	-names and credentials of providers
	-links to reliable info (lots of pop ups?)
	-update regularly
	-reason- selling a product? Advance science?
	-reference real peer-reviewed studies?
	-Gov’t website
	-university website
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8
Q

What are the conversion equivalents for a teaspoon to a tablespoon? Cup to a tablespoon? Cup to a fluid oz? Kg to Ibs? qt to cups? oz to Ibs? g to Ib?

A

3t/T 16T/c 8 (fl) oz/c 2.2 lbs/kg 4c/qt 28.35g/oz 16 oz/lb 454g/lb

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9
Q

Describe or define DRI and their uses

A

DRI: Dietary Reference Intakes: A set of four lists of values for measuring the nutrient intakes of healthy people. The four lists are Estimated Average Requirements (EAR), Recommended Dietary Allowances (RDA), Adequate Intake (AI), and Tolerable Upper Intake Levels (UL)

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10
Q

Describe or define RDA and their uses

A

RDA: Recommended Dietary Allowance- based off of scientific research, expected to meet the needs of almost all healthy people. Derive from solid experimental evidence and reliable observations.

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11
Q

Describe or define AI and their uses

A

AI: Adequate Intake- is not reliable, based also on some educated guesswork; nutrient intake goals for individuals

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12
Q

Describe or define UL and their uses

A

UL: Tolerable Upper Intake Levels- highest average daily nutrient intake level that is likely to pose no risk of toxicity to most people

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13
Q

Describe or define EAR and their uses

A

EAR: Estimated Average Requirements-Designed to meet the needs of 50% of the healthy population, establishes nutrient requirements for given life stages and gender groups

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14
Q

Describe or define DV and their uses

A

DV: Daily Value- nutrient standards printed on food labels and in grocery stores

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15
Q

Describe or define AMDR and their uses

A

AMDR: Acceptable Macronutrient Distribution Ranges-values for carbs, fat, protein expressed as a % of total daily calorie intake

- 45-60% of calories from carbs
- 20-35% of calories from fat
- 10-35% of calories from protein
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16
Q

What is the purposes of the Dietary Guidelines for Americans (DGA) and the benefits of following these recommendations.

A

Purpose: Address the problems of undernutrition and overnutrition.
Benefits: Achieve a nutritious diet, which means that you will achieve dietary adequacy, balance,and variety.

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17
Q

What are the nutritional values for grains?

A

B vitamin
MG
Iron
Fiber

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18
Q

What are the nutritional values for fruits?

A

vitamin a, vitamin c, potassium, fiber

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19
Q

What are the nutritional values for vegetables?

A

folate, Vitamins (A, C, K, E), magnesium, potassium, and fiber

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20
Q

What are the nutritional values for protein?

A

protein, iron, zinc, vitamin B-12

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21
Q

What are the nutritional values for dairy?

A

calcium, potassium, vitamin a, vitamin d, vitamin b12, protein

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22
Q

What is the nutritional value for oils?

A

Vitamin e, and EFA

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23
Q

What are the equivalents for 1oz grains?

A

1 slice of bread; ½ c cooked rice, pasta, or cereal; 1 oz dry pasta or rice; 1 c ready-to-eat cereal; 3 c popped popcorn

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24
Q

What are the equivalents for 1 c of veggies?

A

1 c= 1c cut-up raw or cooked vegetables; 1 c cooked vegetables; 1c cooked legumes; 1 c vegetable juice; 2 c raw, leafy vegetables

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25
Q

What are the equivalents for 1 c of fruits?

A

1c fresh, frozen, or canned fruit; ½ c dried fruit; 1 c fruit juice

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26
Q

What are the equivalents for 1 c of dairy?

A

1c fat-free milk or yogurt; 1 ½ oz fat-free natural cheese; 2 oz fat-free processed cheese; 2 c cottage cheese; 1 ½ c ice cream

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27
Q

What are the equivalents for 1 oz of protein?

A

1 oz meat= 1 oz cooked lean meat, poultry, or fish; 1 egg; ¼ c cooked legumes or tofu; 1 tbs peanut butter; ½ oz nuts seeds

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28
Q

What are the equivalents for 1 tsp of oil?

A

1 tsp= 1 tbs low-fat mayo; 2 tbs light salad dressing; 1 tsp vegetable oil; 1 tsp margarine

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29
Q

Who needs 2000, 2400, or 3000 calories.

A

2,000: 19-30 yr. old sedentary women, active women 50+, sedentary men 51+
2,400: active women 19-30, active men 51+, and sedentary men 19-30.
3,000: active men 19-30

30
Q

What are the recommended amounts of food for a person who needs 2,400 calories?

A

8 oz grain, 6 ½ oz. of protein, 3 cups of vegetables, 3 cups of dairy, and 2 cups of fruit.

31
Q

What does high (excellent) mean on food labels?

A

20% or more of any nutrient

32
Q

What does good mean on food labels?

A

10%-19% of any nutrient

33
Q

What does healthy mean on a food label?

A

low fat, low trans fat, low saturated fat, cholesterol, low sodium; greater than 10% in one vitamin, protein, fiber, iron, or calcium.

34
Q

What does free mean on a food label?

A

lower than 1%; nothing; trivial amount

35
Q

How do you calculate if a food is nutrient dense or not?

A

(# of calories in that food/ your total number of calories{2,000 that we are using for class})*100= % of what food needs to be at least in order to be nutrient dense

36
Q

What are the safety and benefits of phytochemicals in food?

A

your body can absorb the nutrient from food the best, you get more nutrients from food, than pills, safer than pills (less likely to overdose), may play a role in reducing disease risk.

37
Q

What are the limitations of supplements?

A

Harder for the body to absorb, alter body functions, no one oversees the safety of phytochemicals, support towards phytochemical labels that make structure-function claims are weak or nonexistent, and supplements can overwhelm the body’s defenses.

38
Q

Describe the major functions and location of the organs and secretions of the digestive system.

A

Mouth/Esophagus: Carbohydrates begin to be broken down by enzymes in the mouth
Stomach: Major site of protein digestion
Pancreas: Secretes insulin and glucagon, which impact blood sugar levels
Liver: PRODUCES bile
Gallbladder: STORES bile
Small Intestine: Carbohydrate digestion via enzymes
Large Intestine: Water absorption

39
Q

Describe the mechanical and chemical digestive processes in order of their occurrence in the body.

A

Mouth: Mechanical and chemical digestion; food is made into smaller bits, and the salivary glands breaks down the carbs.
Esophagus: Peristalsis moves food toward stomach; mechanical
Stomach: Churns and has chemical digestion (mucus protects the stomach from acid)
Small Intestine: Chemical and mechanical. Breaks polysaccharides to disaccharides, then the villi breaks down the disaccharides to monosaccharides (glucose is sent to the liver)
Large Intestine: Water and electrolytes are absorbed, and fiber is broken down by the bacteria in the large intestines. Mechanical

40
Q

Describe the processes of absorption, transportation, and storage of nutrients.

A

absorption: Mostly occurs in the small intestines
transportation: blood and lymph vessels transport the nutrients to their ultimate consumers, the body’s cells.
storage of nutrients: glycogen and adipose tissue

41
Q

What is an ulcer and its most common cause and treatment?

A

cause- break in tissue lining, bacteria; treatment- antibiotic

42
Q

What is heartburn and what is its most common cause and treatment?

A

cause- stomach acid in the esophagus; treatment- no tight clothing, small meals, avoid irritable foods, no laying down after eating a meal.

43
Q

What is constipation and what is its most common cause and treatment?

A

cause- not following the urge; treatment- eat fiber, exercise, drink water, and keep electrolytes up.

44
Q

What is diarrhea and what is its most common cause and treatment?

A

cause- too much fiber, diet, and stress; treatment- drink water and keep electrolytes up.

45
Q

What is IBS and what is its most common causes and treatment?

A

cause- influenced by diet, physical inactivity, and stress. strong and weak contractions; treatment- small meals & avoid irritable foods.

46
Q

Describe alcohol metabolism.

A

Tiny alcohol molecules start diffusing right through the stomach walls and they reach the brain within a minute.
Metabolized by the liver. Takes priority over everything with metabolism. Alcohol produces extra calories, which promotes fat build-up around the liver.

47
Q

What are the consequences of alcohol consumption?

A

heart disease, inhibits nutrients, poor diet- obesity, violence, mental retardation, cancer, F.A.S (fetal alcohol syndrome), and car accidents.

48
Q

What are the positives of alcohol consumption?

A

In middle aged people, alcohol might lower heart risk/disease

49
Q

What are the benefits of fiber?

A

lowers blood cholesterol, lowers blood pressure, and promotes healthy weight.

50
Q

What are the mechanisms for fiber?

A

Fiber makes us feel full, associated with healthy foods; as fiber goes through bile, it takes the cholesterol with it; regulates blood glucose which regulates blood pressure.

51
Q

What are the recommendations for fiber intake?

A

25 grams per day for women; 38 grams per day for males

52
Q

What are food sources for fiber?

A

plants, grains, fruits and vegetables, legumes.

53
Q

What does refined mean?

A

Only contains endosperm; takes out the germ and the bran

of whole grain.

54
Q

What does enriched mean?

A

All the nutrients that were taken out are put back in.

55
Q

What does whole grain mean?

A

Grain is used in full; nothing is done to it. Ex.) whole wheat, 100% wheat, whole grain, barley, brown rice, or rye.

56
Q

Describe carbohydrate digestion and absorption and the body’s use of glucose.

A

Polysaccarhides and Disaccharides broken down into monosaccharides that can be absorbed through the cells lining the small intestine. Uses it for energy.

57
Q

What is lactose intolerance?

A

insufficient enzyme to digest lactose. Sometimes low lactase production is secondary to disease.

58
Q

What are the treatments for being lactose intolerant?

A

limited quantities of milk, especially with foods; yogurt and cheese acceptable; over the counter enzyme pills and drops.

59
Q

What are the types and causes of diabetes?

A

Diabetes 1- genetic, autoimmune disease, insulin-secreting cells of the pancreas are destroyed; Diabetes 2- caused from being overweight

60
Q

What are the symptoms of diabetes?

A

excessive hunger, excessive urination and thirst, weight loss w/ nausea, easily tired, weakness, irritability, itching, drowsiness, slow healing of cuts and bruises, blurred vision, and pain in the legs, feet or fingers.

61
Q

How do you manage diabetes?

A

maintain blood sugar levels as close to normal as possible, daily multiple blood testing, diabetes self-management classes, exercise, medication, and regular medical follow-up care.

62
Q

Describe the glycemic index and its limitations.

A
  • Measures the rise of blood glucose after eating
  • Mostly used by diabetics
  • changes with everything that you eat
63
Q

What are the DRI recommendations for carb intake?

A

130 grams per day

64
Q

What are the Dietary Guidelines For Americans recommend for carb intake?

A

45%-65% of calories be from carbs

65
Q

What are factors that cause obesity and diabetes?

A

calorie intake is greater than outtake/expenditure

66
Q

What are not the factors that cause obesity and diabetes?

A

sugar, refined sugars, and refined grains.

67
Q

What is celiac disease?

A

autoimmune response to protein in wheat, barley, and rye.

68
Q

What happens in the digestive tract when you have celiac disease?

A

Villi are flattened and destroyed, reducing nutrient absorption.

69
Q

How is celiac disease diagnosed?

A

it is not diagnosed on the basis of symptoms, but on blood tests and intestinal biopsy.

70
Q

What foods should you avoid if you have celiac disease?

A

wheat, barley, rye, and any product that are made from them. This does NOT include rice.

71
Q

What are food sources for digestible carbs?

A

Grains, Fruit, starchy vegetables, milk.

72
Q

Know and use carbohydrate vocabulary

A

monosaccharides: Galactose Glucose and Fructose
disaccharides: Lactose Maltose Sucrose
polysaccharides: Starch: breaks down to maltose; Glycogen: stores in liver and muscle then once those are full, they turn to fat; fiber.

Nutrition (4 decks)

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