Nutrition Final Flashcards
1
Q
What are the three energy systems?
A
- Phosphagen system
- Anaerobic energy system
- Aerobic energy system
2
Q
How would you describe the complexity of the phosphagen system?
A
Low complexity (one-step process)
3
Q
How would you describe the complexity of the anaerobic system?
A
Moderately complex (12-step process)
4
Q
How would you describe the complexity of the aerobic system?
A
Very high complexity (many processes and steps)
5
Q
How would you describe the maximal rate of ATP production of the phosphagen system?
A
Very fast (instantaneous)
6
Q
How would you describe the maximal rate of ATP production of the anaerobic system?
A
Fast (seconds)
7
Q
How would you describe the maximal rate of ATP production of the aerobic system?
A
Very slow (minutes)
8
Q
How would you describe the phosphagen system’s capacity to make ATP?
A
Very limited
9
Q
How would you describe the anaerobic system’s capacity to make ATP?
A
Limited
10
Q
How would you describe the aerobic system’s capacity to make ATP?
A
Unlimited
11
Q
Which of the aerobic metabolic pathways is first in the metabolism of carbohydrates?
A
Glycolysis
12
Q
Which of the aerobic metabolic pathways is first in the metabolism of fats?
A
Beta oxidation
13
Q
Which of the aerobic metabolic pathways is first in the metabolism of proteins?
A
Deamination
14
Q
Which of the aerobic metabolic pathways is second in the metabolism of carbohydrates?
A
Citric acid cycle
15
Q
Which of the aerobic metabolic pathways is second in the metabolism of fats?
A
Citric acid cycle
16
Q
Which of the aerobic metabolic pathways is second in the metabolism of proteins?
A
Citric acid cycle
17
Q
Which of the aerobic metabolic pathways is third in the metabolism of carbohydrates?
A
Electron transport chain
18
Q
Which of the aerobic metabolic pathways is third in the metabolism of fats?
A
Electron transport chain
19
Q
Which of the aerobic metabolic pathways is third in the metabolism of proteins?
A
Electron transport chain
20
Q
Which energy system is mainly supplying the ATP during short bursts of intense activity (example, 100m run)?
A
Phosphagen system
21
Q
Which energy system is mainly supplying the ATP during longer lasting sprint activities of lower intensity (example, 800m run)?
A
Anaerobic system
22
Q
Which energy system is mainly supplying the ATP during long lasting activities of low intensity (example, any sustainable activity)?
A
Aerobic system
23
Q
Which energy system is mainly supplying the ATP during longer-lasting activities of even lower intensity?
A
Aerobic system
24
Q
What is the main energy system for endurance exercise?
A
Aerobic
25
What is the recommended intake for an endurance athlete during exercise?
30-60 grams of carbohydrates per hour
26
What is the recommended intake for an endurance athlete after exercise?
200-300 calorie snack immediately after exercising, followed by a larger meal within 1-2 hours post-exercise
27
What is the daily carbohydrate requirement for endurance athletes exercising 1-3 hours per day?
6-10g/kg of body weight per day
(should amount to 50-65% of total daily calories)
28
What is the daily carbohydrate requirement for ultra-endurance athletes exercising < 4-5 hours per day?
8-12g/kg of body weight per day
(should amount to 50-65% of total daily calories)
29
What is the current recommendation for precomputation carbohydrate ingestion in endurance athletes?
1-4g/kg of body weight in the 1-4 hours prior to exercise
30
What is the current daily recommendation of protein intake for endurance athletes?
1.2-2 g/kg of body weight per day
31
True or false: Protein intake may delay fatigue during prolonged exercise
True
32
What is the recommended protein intake for endurance athletes after competition?
0.25-0.3g/kg of body weight immediately following exercise
33
What is the recommended intake of fat for endurance athletes?
20-35% of total calories (no additional intake is necessary)
34
Which nutrients should endurance athletes ensure are replenished following increased energy demands?
B vitamins, vitamin C, vitamin E, iron, calcium, sodium, and potassium
35
What is the main energy system for strength/power athletes?
Anaerobic system
36
What factors do the caloric needs of strength/power athletes depend on?
1. Age
2. Gender
3. Body mass
4. Sport-specific training demands
Main goal: consume adequate calories to achieve individual body weight goals
37
What is the daily recommended intake of carbohydrates for strength/power athletes?
6-10g/kg of body weight per day (55-65% of total calories)
38
What is the recommended intake of carbohydrates during recovery for strength/power athletes?
1-1.2g/kg every hour for 4 hours post-exercise
39
What is the recommended daily protein intake for strength/power athletes?
1.4-2g/kg of body weight per day
40
What is the recommended intake for a strength/power athlete before exercise?
6g of protein with 35g of carbohydrate
41
What is the recommended intake for a strength/power athlete during exercise?
40g of protein
42
What is the recommended intake for a strength/power athlete after exercise?
1.5g of carbohydrates /kg of body weight, together with 20g of protein within the first 30 minutes post-exercise
43
True or false: Athletes should maximize fat intake before, during, and immediately after exercise
False (correction: fat intake should be minimized)
44
What is nutrient density?
The amount of nutrients in a food compared to the amount of calories
45
What happens when a person over consumes on calories?
The excess is stored as fat
46
True or false: Low energy (calorie) foods with high density have been shown to decrease markers associated with inflammation in the body
True
47
A 2018 study found that a low energy high density diet has a sustainable decrease in which markers compared to the control diet?
Weight, waist circumference, BMI, blood pressure, hs-CRP, TNF, total cholesterol, LDL cholesterol, triglycerides, and fasting blood glucose
48
According to the national institutes of health, about __% of the population will die from a disease related to chronic inflammation?
67% (3 out of every 5 people)
49
What does an inflammatory diet consist of?
High energy low nutrient foods (for example, refined carbohydrates, ultra-processed foods, trans fats)
50
What is considered the gold standard of eggs?
Pasture raised eggs
51
What makes pasture raised eggs different than other eggs on the market?
Higher in vitamin E, vitamin A, and omega-3 fatty acids
52
What are some examples of foods included in an anti-inflammatory diet?
Walnuts, leafy greens, broccoli, carrots, cherries, salmon, pineapple, avocado, cabbage, green tea, ginger, flax and chia seeds, turmeric, berries, bone broth, and spirulina
53
What should you look for when purchasing meat?
- Grass-fed
- No steroids
- No antibiotics
- Non-GMO feed
- Local
- Organic
54
What are the benefits of purchasing meat with grass-based diets?
- Research suggests that grass-based diets can significantly improve the fatty acid composition and antioxidant content of beef
- Several studies suggest that grass-based diets elevate precursors for vitamin A and E, as well as cancer fighting antioxidants
- Grass-fed meat has an overall lower fat content
55
What should you look for when purchasing dairy?
- Local
- Grass-fed
- Organic
56
What are the benefits of eating fish/seafood?
Good source of omega-3 fatty acids
57
What is the recommended intake of fish/seafood?
1-2 servings per week
58
What should you look for when purchasing fish/seafood?
Wild caught
59
What should you look for when purchasing vegetables and fruits?
- Organic
- Locally grown
- Non-GMO
- In season
- Fresh > Frozen > Canned
60
What is the "dirty dozen"?
The 12 produce items known to have the highest levels of pesticide residuals
61
Which produce items are included in the "dirty dozen"?
Kale, pears, blueberries, spinach, strawberries, peaches, apples, bell peppers, celery, grapes, cucumbers, and cherries
62
What advice should you give your patients regarding the "dirty dozen"?
Even though organic products may be on the pricier side, these are the food items to prioritize when in comes to buying organic
63
What is the "clean fifteen"?
The 15 produce items that have the lowest amount of residual pesticides
64
Which produce items are included in the "clean fifteen"?
Pineapple, mango, sweet potato, cabbage, watermelon, onion, kiwi, avocado, grapefruit, papaya, asparagus, honeydew, cauliflower, eggplant, and cantaloupe
65
What advice should you give your patients regarding the "clean fifteen"?
Organic and conventionally grown items can be enjoyed safely
66
What is the main purpose of Community Supported Agriculture (CSA)?
To provide start-up funds for farmers through community investment and offer members fresh produce throughout the harvest season
67
What should you look for when purchasing grains?
Anti-inflammatory grains (amaranth, barley, black rice, brown rice, buckwheat, bulgar, farro, millet, oats, quinoa, wild rice)
68
What are the benefits of consuming sourdough bread?
- It contains significantly less gluten, FODMAPs, and anti-nutrients making it easier to digest
- It contains enzymes, prebiotics, probiotics, and beneficial postbiotics that may benefit the gut microbiome
- The fermentation process creates postbiotic compounds that lower the glycemic and insulin impact
-The fermentation process makes amino acids, B vitamins, and other nutrients more bioavailable for absorption
69
What is the definition of food insecurity?
A household-level economic and social condition of limited or uncertain access to adequate food
70
What are the consequences of food insecurity?
People experiencing food insecurity often consume nutrient poor foods which can contribute to the development of obesity, heart disease, diabetes, and other chronic diseases
71
What is common among children in food-insecure households?
They have diminished physical and mental health, longer recoveries, higher hospitalization rates, and greater incidence of developmental and educational delays than their peers in food-secure households
72
What is a cardiometabolic meal plan?
A meal plan focused on using BMR to improve heart health as well as help individuals with chronic diseases manage their weight
73
What is the anti-inflammatory (Mediterranean) diet?
A diet focused on fruits, vegetables, whole grains, olive oil, legumes, seafood, eggs, nuts, seeds, poultry, spices, herbs, and tea
74
What kind of patients would benefit from following a low FODMAPs diet?
Patients with irritable bowel syndrome (IBS)
75
What is the low FODMAPs diet?
A diet based on restricting the intake of all short-chain carbohydrates that are either slowly absorbed or not digested in the small intestine (these groups of small chain carbohydrates are called Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols)
76
What are the recommended energy requirements to increase longevity in geriatric patients?
Caloric restriction by 25-30% while still meeting protein, vitamin, and mineral needs
77
How does caloric restriction increase longevity in geriatric patients?
Reducing metabolic rate and oxidative stress may slow the rate of aging
78
What is considered "low calorie" in a geriatric diet?
40 calories
79
What is considered to be "moderate calories" in a geriatric diet?
100 calories
80
What is considered to be "high calorie" in a geriatric diet?
>400 calories
81
What is considered "high fiber" in a geriatric diet?
>5 grams
82
What is the recommended daily intake of sugar in men?
37g (9 teaspoons)
83
What is the recommended daily sugar intake in women?
25g (6 teaspoons)
84
True or false: The average American is eating less than one serving of veggies a day
True
85
According to NHANES 2017-2018 data, how many calories does the average 50+ male eat per day?
2100-2500
86
According to NHANES 2017-2018 data, how many calories does the average 50+ female eat per day?
1600-1800
87
According to NHANES 2017-2018 data, what is the average protein intake among 50+ males?
80-95g
88
According to NHANES 2017-2018 data, what is the average protein intake among 50+ females?
63-70g
89
According to NHANES 2017-2018 data, what is the average carbohydrate intake among 50+ males?
250-293g
90
According to NHANES 2017-2018 data, what is the average carbohydrate intake among 50+ females?
200-215g
91
According to NHANES 2017-2018 data, what is the average sugar intake among 50+ males?
111-128g
92
According to NHANES 2017-2018 data, what is the average sugar intake among 50+ females?
88-97g
93
According to NHANES 2017-2018 data, what is the average fiber intake among 50+ males?
18-19g
94
According to NHANES 2017-2018 data, what is the average fiber intake among 50+ females?
15-16g
95
According to NHANES 2017-2018 data, what is the average fat intake among 50+ males?
91-105g
96
According to NHANES 2017-2018 data, what is the average fat intake among 50+ females?
67-73g
97
What is the daily recommended intake of vitamin D for elderly patients?
2000IU (especially in winter months)
98
What is the upper tolerable limit of vitamin D for elderly patients?
4000IU
99
True or false: As we age, our skins ability to make vitamin D decreases two-fold
False (correction: four-fold decrease)
100
__% of elderly suffer from atrophic gastritis and decreased absorption of vitamin B12
30%
101
True or false: Plasma and liver stores of vitamin A decrease with age
False (correction: increase with age)
102
True or false: Older adults are more susceptible to vitamin A toxicity
True
103
True or false: Beta carotene will not cause toxicity
True
104
Which vitamin is associated with enhanced cognitive function and improved immune function in geriatric patients?
Vitamin E
105
What is the RDA for vitamin E?
400IU (higher doses significantly increase the risk of heart disease and hemorrhage)
106
What is the recommended intake of calcium for women aged 50-64 that are not taking an estrogen supplement?
1500mg
107
What is the recommended calcium intake for menopausal women taking estrogen?
1000mg
108
After age 65, what is the recommended intake of calcium for men and women?
1200mg
109
What is the recommended intake of magnesium for males after age 31?
420mg
110
What is the recommended intake of magnesium for females after age 31?
320mg
111
The average male consumes ___mg of sodium per day?
4900mg
112
What is the daily recommended intake of sodium?
No more than 1500mg per day
113
What is the daily recommended potassium intake?
4700mg per day
114
True or false: Adequate potassium intake will balance sodium intake
True
115
What are the best sources of potassium?
Fruits, vegetables, coffee, tea, and orange juice
116
What does DASH stand for?
Dietary approach to stop hypertension
117
What is the DASH diet?
A diet focussed on fruits, vegetables, fat-free or low-fat dairy products, whole grains, fish, nuts, seeds, and poultry (7-8 servings of fruits and veggies per day)
118
What physiological changes occur with age that may affect diet?
- Diminished taste and smell
- 25% of people over 60 have no natural teeth which can impact chewing/swallowing
- Saliva become thicker with age resulting in difficulty swallowing foods
119
What acronym can be used to assess the health status of geriatric patients?
DETERMINE
120
True or false: Elderly are at a higher risk of food poisoning
True
121
What is considered the "true fountain of youth"?
Physical activity
122
How much physical activity should be recommended to geriatric patients?
At least 150 minutes of moderate intensity aerobic exercise per week
123
What recommendations should be made to patients suffering from GERD?
- Avoid irritants (chemical or mechanical)
- Eat smaller meals
- Eat low FODMAPs foods
- Decrease intake of fat and alcohol
- Sit upright for 2 hours before bed
124
What can cause constipation?
Dehydration, medications (NSAIDs), high iron, and other mineral supplements (antacids)
125
What remedies can be used for constipation?
Adequate fluid intake, increase in insoluble fiber, and magnesium supplementation (400mg or more)
126
What recommendations should be made to patients suffering from osteoarthritis?
- Weight loss can decrease load on joints
- Plant based diets (anti-inflammatory)
127
What is the leading cause of "years lived with disability" in adolescents?
Iron deficiency
128
Nutrient deficiencies without change in body size is defined as?
Hidden hunger
129
True or false: Nutrition requirements in adolescents depend more on sexual maturity than chronological age
True
130
During adolescent growth spurts, rapid tissue expansion needs ___ for striated muscle development
Amino acids
131
What is the primary energy source in adolescents?
Glucose
132
What should you recommend as supplements for an adolescent male athlete?
- 15mg of zinc
- B complex
- 500mg vitamin C
133
What should you recommend as supplements for an adolescent female athlete?
- 10-15mg of iron
- B complex
- 500mg vitamin C
134
What is the current physical activity recommendation for adolescents made by WHO?
At least one hour of physical activity every day
135
How many calories do competitive adolescent athletes require in addition to their daily energy needs?
500-1500 kcal
136
__% of teens worldwide are not meeting physical activity recommendations?
80%
