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fall 2024 > Nutrition final > Flashcards

Nutrition final Flashcards

1
Q

characteristics of anorexia

A

extreme dietary restrictions, low body weight, overwhelming distress about weight gain, disturbed self-perception

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2
Q

health consequences of anorexia

A

hair loss, fainting, loss of heart tissue, lanugo, little fat, amenorrhea, low bone mass, muscle tears, low body temp, bruising, low metabolic rate, anemia, blood potassium imbalance, irregular heartbeat, dental decay, constipation, sleep disturbances, immune dysfunction, infertility

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3
Q

characteristics of bulimia

A

repeated binge eating, repeated use of unsafe ways to prevent weight gain, cycle occurs at least once a week for 3 months

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4
Q

health consequences of bulimia

A

swollen salivary glands, irritated esophagus, stomach ulcers, bursted blood vessels in eyes and nose, erosion of teeth, blood potassium imbalance, irregular heart rhythm

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5
Q

characteristics of binge-eating

A

recurrent binge eating, extreme distress about binge eating, at least once a week for 3 months, rapid eating, eating beyond fullness, overeating when not hungry, eating alone to avoid embarrassment, feelings of self disgust, depression, or guilt

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6
Q

health consequences of binge eating

A

hypertension, high cholesterol, osteoarthritis, fatty liver disease, atherosclerosis, type 2 diabetes, cancer, sleep apnea, immune dysfunction, infertility

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7
Q

temperature danger zone

A

40-140

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8
Q

min cooking temp for ground beef

A

160

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9
Q

min cooking temp for steaks

A

depends but 145

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10
Q

min cooking temp for fish

A

145

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11
Q

min cooking temp for chicken

A

165

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12
Q

fridge temp

A

37

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13
Q

freezer temp

A

15

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14
Q

food preservation techniques

A

clean, separate, cook, chill

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15
Q

HALT

A

humidity, air, light, temperature

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16
Q

organic pros

A

lower pesticide residues, higher phenolic compounds, more flavor, soil and water conservation practices, reduced chemical pollution

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17
Q

organic cons

A

still use natural pesticides, transported long distances, inefficient land use, more expensive, spoils more easily, microbial contamination, manure fertilizer may increase pathogens

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18
Q

conventional farming pros

A

higher yields and lower production costs, more affordable prices, greater variety of foods year-round with similar nutritional content, larger more desirable produce, lasts longer

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19
Q

conventional farming cons

A

may harm environment, residues of chemicals remain on produce, use of GMOs

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20
Q

purpose of food additives

A

enhance shelf life, safety, flavor, color, texture, stability, and nutritional value

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21
Q

EER change for pregnancy

A

1st trimester: same
2nd trimester: +340
3rd trimester: +450

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22
Q

protein need for pregnant women

A

1.1 gm/kg

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23
Q

folate need for pregnancy

A

600 mcg

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24
Q

Iron need for pregnancy

A

27 mg/day

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25
Q

recommended weight gain for underweight pregnant

A

BMI < 18.5 = 28-40 pounds

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26
Q

recommended weight gain for healthy weight pregnant

A

BMI 18.5-24.9 = 25-35 pounds

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27
Q

recommended weight gain for overweight pregnant

A

BMI 25-29.9 = 15-25 pounds

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28
Q

recommended weight gain for obese pregnant

A

BMI >30 = 11-20 pounds

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29
Q

consequences of inadequate weight gain

A

higher risk of low-birth weight and infant mortality, poorer fetal growth and development, long-term health problems

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30
Q

consequences of excess weight gain

A

labor and delivery complications, higher risk of c-section, postpartum weight retention, increased gestational diabetes risk, increased hypertension

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31
Q

ways to manage heartburn

A

avoid lying down for at least 3 hours after eating, avoid spicy and high fat foods, consume most liquids between meals

32
Q

ways to manage constipation

A

consume adequate fiber and fluid, regular physical activity

33
Q

ways to manage morning sickness

A

small frequent meals, bland foods, avoid high fat, acidic, or spicy foods, stay hydrated, ginger

34
Q

benefits of breastfeeding for baby

A

bacteriologically safe, antibodies, healthy gut microbiota, decreased risk of infection, atopic diseases, and celiac disease, eating in moderation, jaw and teeth development

35
Q

benefits of breastfeeding for mother

A

earlier pregnancy recovery, decreased risk of chronic disease, ovarian, or breast cancer, quicker return to pre-pregnancy weight, potential for delayed ovulation

36
Q

indicators that an infant is ready for solid foods

A

at least 13 pounds, transfers food from front to back, head and neck control, sit up alone, opens mouth, brings objects to mouth, grasps small objects

37
Q

when to introduce iron supplements

A

4 months

38
Q

when should cow’s milk be introduced?

A

1 year

39
Q

vitamin d supplement for infants

A

shortly after birth - 6 months

40
Q

vitamin k supplement for infants

A

dose at birth

41
Q

fluoride supplement for infants

A

6 months if water supply is low

42
Q

vitamin b12 supplement for infants

A

for mother or infant if mother is vegan

43
Q

underweight in children

A

<5th percentile

44
Q

healthy weight in children

A

5th-84th percentile

45
Q

overweight in children

A

85th-94th percentile

46
Q

obese in children

A

> 95th percentile

47
Q

obesity prevention and treatments: nutrition

A

eat more fruits and veggies, limit sugar-sweetened drinks, limit fast food, appropriate portion sizes, eat breakfast everyday, limit excessive snacking

48
Q

obesity prevention and treatment: behavior

A

family meals, sleep, less screen time, physical activity, parents model good behavior, make changes as a family

49
Q

benefits of family meals

A

more fruits and veggies, more nutrients, less likely to skip breakfast, more aware of foods, ingredients, and portions, strong family relationships, improved school performance, lower rates of drugs, alcohol, and smoking

50
Q

energy needs for 12-23 months

A

700-1000 kcal/day

51
Q

energy needs for 2-5 years

A

1000-1600 kcal/day

52
Q

most common food allergens

A

milk, eggs, fish, tree nuts, peanuts, wheat, shellfish, soy, sesame

53
Q

nutrients that adolescents need more of

A

iron and calcium

54
Q

equivalence of raw leafy greens

A

2 cups of leafy greens = 1 cup of vegetables

55
Q

equivalence of cheese

A

1 1/2 cups of cheese = 1 cup of dairy

56
Q

equivalence of dried fruit

A

1/2 cup of dried fruit = 1 cup of fruit

57
Q

equivalence of beans

A

1/4 cup of beans = 1 oz of protein

58
Q

equivalence of an egg

A

1 egg = 1 oz of protein

59
Q

equivalence of peanut butter

A

1 tbsp of peanut butter = 1 oz of protein

60
Q

equivalence of nuts/seeds

A

1/2 oz of nuts/seeds = 1 oz of protein

61
Q

equivalence of tofu

A

1/4 cups (2 oz) of tofu = 1 oz of protein

62
Q

equivalence of cooked tempeh

A

1 oz of cooked tempeh = 1 oz of protein

63
Q

amenorrhea has the greatest effect on which mineral?

A

calcium because it disrupts estrogen balance which impacts how much calcium is absorbed

64
Q

ideal level of cholesterol

A

<200 mg/dL

65
Q

high risk cholesterol

A

> 240 mg/dL

66
Q

LDL ideal cholesterol

A

<100 mg/dL

67
Q

high LDL cholesterol

A

> 130 mg/dL

68
Q

HDL ideal cholesterol

A

> 60 mg/dL

69
Q

high risk HDL cholesterol

A

<40 mg/dL

70
Q

dietary cholesterol only comes from …

A

animal foods

71
Q

food sources of MUFAs

A

olive oil, canola oil, avocados, nuts

72
Q

food sources of SFAs

A

lard, bacon, fatty red meat, coconut oil, palm oil

73
Q

food sources of omega-3

A

fish, canola oil, soybean oil, flax seed, walnuts

74
Q

basal metabolism includes…

A

heart beat, respiration, organ activity like liver, brain, and kidneys

75
Q

protein metabolism

A

DNA contains protein info, DNA is copied or transcribed into mRNA, goes to ribosome, amino acids are carried to ribosomes by tRNA with codes matching mRNA

fall 2024 (10 decks)

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