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South College Health Promotion > Nutrition Guidelines for Health and Wellness > Flashcards

Nutrition Guidelines for Health and Wellness Flashcards

1
Q

Components of the Standard American Diet (SAD)

A
  • High meat intake (esp. red meat)
  • High fat dairy
  • Refined sugars
  • Processed foods
  • Lots of vegetable oil
  • Refined grains
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2
Q

Major food groups

A
  • Meat, eggs, nuts
  • Grains
  • Vegetables
  • Dairy
  • Fruit
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3
Q

Which food groups do most Americans fall short in meeting recommended levels of intake?

A
  • Vegetables
  • Dairy
  • Fruits
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4
Q

Groups of nutrients

A
  • Proteins
  • Fats
  • Carbs
  • Vitamins
  • Minerals
  • Water
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5
Q

Daily Caloric needs 13 year old boys

A
  • Sedentary: 2000
  • Moderately Active: 2200
  • Active: 2600
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6
Q

Daily Caloric needs 13 year old girls

A
  • Sedentary: 1600
  • Moderately Active: 2000
  • Active: 2200
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7
Q

Daily Caloric needs adult male

A
  • Sedentary: 2400
  • Moderately Active: 2800
  • Active: 3200
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8
Q

Daily caloric needs adult female

A
  • Sedentary: 1800
  • Moderately Active: 2000
  • Active: 2400
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9
Q

Daily caloric needs adult male 41-45

A
  • Sedentary: 2200
  • Moderately Active: 2600
  • Active: 2800
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10
Q

Daily caloric needs adult female 41-45

A
  • Sedentary: 1800
  • Moderately Active: 2000
  • Active: 2200
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11
Q

Daily caloric needs adult male 61-65

A
  • Sedentary: 2000
  • Moderately Active: 2400
  • Active: 2600
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12
Q

Daily caloric needs adult female 61-65

A
  • Sedentary: 1600
  • Moderately Active: 1800
  • Active: 2000
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13
Q

Food portions according to Harvard’s New Food Pyramid

A
  • Vegetables & Fruits: half the plate
  • Whole Grains: 1/4
  • Healthy protein: 1/4
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14
Q

Recommended Dietary Allowance (RDA)

A

Average daily level of intake to meet nutrition requirements of nearly all healthy people

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15
Q

Adequate Intake (AI)

A
  • For when there’s insufficient evidence for RDA

- Assumed to ensure nutritional adequacy

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16
Q

Tolerable Upper Intake Level

A

Max daily intake unlikely to cause adverse health effects

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17
Q

Acceptable Macronutrient Distribution Range (AMDR)

A
  • Takes total caloric intake into account

- Amount of nutrition needed to reduce risk of chronic disease

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18
Q

Macronutrients

A
  • Protein
  • Fats
  • Carbs
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19
Q

Benefits of protein

A
  • Bone volume
  • Calcium absorption
  • Satiety
  • Thermal effect
  • Growth, repair of body tissues
  • Energy
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20
Q

What determines protein quality?

A
  • Amino acid content

- Digestibility

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21
Q

What makes a high quality protein

A
  • Highly digestible

- Contains all essential amino acids (animal-based)

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22
Q

Where are low-quality proteins found?

A

Plants

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23
Q

Anti-nutritional factor

A

Cook processes that result in denaturing of proteins and enzymes

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24
Q

Foods high in essential amino acids

A
  • Eggs
  • Meat (beef, pork, poultry)
  • Soybeans
  • Quinoa
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25
Q

RDA for protein in adult men and women

A

0.80 g/kg bodyweight

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26
Q

AMDR for protein

A
  • Children 1-3: 5-20%
  • Children 4-18: 10-30%
  • Adults: 10-35%
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27
Q

Main purpose for carbs

A

Energy

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28
Q

Groups of carbs

A
  • Monosaccharides
  • Disaccharides
  • Polysaccharides
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29
Q

Monosaccharides

A

Breaks down quickly, quick energy

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30
Q

Disaccharides

A

Higher quality, more energy, and longer lasting than monosaccharides

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31
Q

Polysaccharides

A
  • Should be majority of carbs consumed
  • More nutrient value
  • Complexity leads to longer digestion process
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32
Q

Benefits of carbs in the diet

A
  • Rapid breakdown and availability for energy
  • Spares protein as energy source
  • Source of fiber
  • Control body weight
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33
Q

What does dietary fiber do?

A
  • Improved gastic motility

- Reduces risk of colon cancer

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34
Q

How do carbs help manage body weight?

A

Complex carbs will last longer, creating more sustainable energy and less demand for food

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35
Q

Adequate Intake of fiber

A

4 g per 1000 kcal

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36
Q

Recommended daily intake of carbohydrates

A
  • Sedentary adults: 45-65% total cal
  • Aerobic training: 8-10 g/kg
  • Anaerobic training: 5-6 g/kg
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37
Q

Glycemic index

A

Ranks carbs on the speed of digestion and absorption

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38
Q

Glycemic load

A

A measure of the glycemic response bu calculated based on portion size

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39
Q

What do foods with a high glycemic index do?

A
  • High and rapid increase in blood glucose

- Triggers high insulin release

40
Q

Foods with Low GI

A
  • Complex carbs
  • Soy beans
  • Hummus
41
Q

Foods with high GI

A
  • Baked Russet potato
  • Sugary foods
  • Breads w/ bleached white flour
42
Q

Benefits of a diet w/ low GL

A
  • Reduces insulin sensitivity in older, obese adults

- Reduces inflammatory markers

43
Q

How to calculate glycemic load

A

Multiple glycemic index by g of carbs per serving of food

44
Q

Benefits of fat in the diet

A
  • Healthy cell membrane
  • CNS development
  • Healthy hair and skin
  • Thyroid and adrenal fx
  • Hormone production
  • Regulates BP and liver
  • Regulates blood clotting
  • Transport cholesterol
45
Q

Main categories of lipids

A
  • Triglycerides
  • Sterols
  • Phospholipids
46
Q

What is dietary fat composed of?

A

Primarily triglycerides

47
Q

What kind of triglycerides are in dietary fat?

A
  • Saturated

- Unsaturated (mono- and poly-)

48
Q

Essential fatty acids

A
  • Omega 6

- Omega 3

49
Q

Omega 6

A
  • Vegetable oils
  • Margarine
  • Nuts
  • Seeds
  • Grains
  • Conventional meats
50
Q

Omega 3

A
  • Fish (salmon, tuna, sardines, mackarel)

- Flaxseed and chia seeds

51
Q

RDA for fats

A

20-35% total calories

52
Q

What percentage of total calories should saturated fats be?

A

<10%

53
Q

Do dietary guidelines limit unsaturated fat intake?

A

No

54
Q

AMDR for fats

A
  • Children 1-3: 30-40%
  • Children 4-18: 25-35%
  • Adults: 20-35%
55
Q

Risks of taking supplements

A
  • Interaction w/ prescription medication
  • Harm to the liver
  • Large doses can cause harm
56
Q

Functions of vitamins

A
  • Organ and immune functioning
  • Metabolism and facilitating energy production
  • Supporting muscle contraction and relaxation
  • Oxygen transport
  • Building and repairing body tissues
  • Protection from cellular damage
  • Vision
57
Q

Classes of vitamins

A
  • Fat soluble

- Water soluble

58
Q

Which class of vitamins can be excreted out, and thus are safe for high amounts of consumption?

A

Water soluble

59
Q

Fat soluble vitamins

A
  • A
  • D
  • E
  • K
60
Q

Vitamin A

A

Vision and bone health

61
Q

Vitamin D

A

Maintain calcium levels

62
Q

Vitamin E

A

Antioxidant

63
Q

Vitamin K

A

Essential for blood clotting

64
Q

Water soluble vitamins

A
  • C

- B complex

65
Q

Vitamin C

A

Immune system and collagen formation

66
Q

Vitamin B complex

A
  • Convert food to energy
  • Thiamin (B1)
  • Bioflavin (B2)
  • Niacin (B3)
  • Pantothetic acid (B5)
  • Pyroxidine (B6)
  • Biotin (B7)
  • Folic acid (B9)
  • Cobalamin (B12)
67
Q

What happens to an excess of fat soluble vitamins?

A

Stored in fat tissue in the body

68
Q

Hypervitaminosis

A

Adverse affects that occur from abnormally high storage of vitamins in the body

69
Q

Adverse effects of excess vitamin A

A

Liver damage

70
Q

Adverse effects of excess vitamin D

A
  • Heart arrhythmias

- Blood vessel calcification

71
Q

Adverse effects of excess vitamin E

A

Anticoagulant

72
Q

Adverse effects of excess vitamin K

A

Formation of blood clots

73
Q

Function of minerals

A
  • Structural components of bone, nails, and teeth
  • Regulate fluid balance
  • Blood coagulation
  • Muscle contraction
  • Regulate nerve impulses
  • Maintain acid-base balance in blood
  • Components of enzymes facilitating metabolic functions
74
Q

Classes of minerals

A
  • Major

- Trace

75
Q

Major minerals

A
  • Calcium
  • Magnesium
  • Phosphorus
  • Potassium
  • Chloride
  • Sodium
76
Q

Calcium

A

Bone formation and muscle contraction

77
Q

Magnesium

A

Works w/ calcium

78
Q

Phosphorus

A

Transports lipiids

79
Q

Potassium

A

Maintain steady HR

80
Q

Chloride

A

Balances fluid in body

81
Q

Sodium

A
  • Muscle contraction

- Sending nerve impulses

82
Q

Trace minerals

A
  • Iron
  • Chromium
  • Iodine
  • Copper
  • Manganese
  • Flouride
  • Selenium
  • Molybdenum
  • Zinc
83
Q

Iron

A

Produce hemoglobin/myoglobin

84
Q

Chromium

A

Enhances insulin action

85
Q

Iodine

A

Production of thyroid hormone

86
Q

Copper

A

Iron metabolism

87
Q

Manganese

A

Regulates blood sugar

88
Q

Flouride

A

Bone formation

89
Q

Selenium

A

Regulate thyroid hormonne

90
Q

Molybdenum

A

Produce red blood cells

91
Q

Zinc

A
  • Immune function

- Nutrient/fluid absorption from intestines

92
Q

S/S of mineral deficiencies

A
  • Mouth ulcers and cracks in corners of mouth
  • Poor night vision and white growths on the eyes
  • Brittle hair and nails
  • Bleeding gums
  • Scaly patches and dandruff
  • Hair loss
  • Red or white bumps on skin
  • Restless leg syndrome
93
Q

DASH diet

A

Dietary Approaches to Stop Hypertension

94
Q

MIND diet

A

Mediterranean-DASH Intervention for Neurodegenerative Delay

95
Q

TLC diet

A
  • Therapeutic Lifestyle Changes

- Targets saturated fat intake; promotes foods high in unsaturated fatty acids

96
Q

Functions of water in athletic events

A
  • Maintaining body temp
  • BP
  • Circulation of metabolites
97
Q

How much water should you drink before exercise?

A

14-22 oz 2 hours before exercise

South College Health Promotion (8 decks)

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