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HBIO202 Final exam > Review A > Flashcards

Review A Flashcards

1
Q

6 essential nutrients and function

A

provide energy = carbs, fats, proteins
helps metabolism = vitamins, minerals, water

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2
Q

carb, protein, fat, energy content

A

carb = 4 cal per gram
protein = 4 cal per gram
fat = 9 cal per gram
NONE in minerals, vitamins, water

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3
Q

fiber

A

isnt ingested in small intestines
- in plant foods

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4
Q

phytochemicals

A

nonnutritive compounds in plant foods that help fight chronic disease

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5
Q

3 key principle of healthy eating

A

balance
variety
moderation

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6
Q

5 overarching dietary guidelines

A
  1. healthy eating pattern across lifespan
  2. focus on variety, nutrient density, amount
  3. limit added sugars, saturated fats, sodium
  4. shift to healthier foods/drinks
  5. healthy eating patterns for all
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7
Q

Health eating plan includes

A

variety of vegetables from al subgroups
fruits
grains
fat free or low fat dairy
variety of protein foods
oils

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8
Q

healthy eating plan limits

A

saturated fats (less than 10% daily)
trans fats
added sugars (less than 10% daily)
sodium (less than 2,300 mg daily)
alcohol (1 drink = f & 2 drink = M daily)

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9
Q

keto AMDR

A

Fats: 60-80%
Protein: 15-20%
Carbs: no more than 50 g (5%)

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10
Q

problems with keto diet

A

strongly conflicting research
too many types of keto diets and they are done incorrectly
can affect people differently
keto flu when you cut our carbs quickly
could consume too many saturated fats

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11
Q

overweight vs obese

A

overweight: 10-15 pounds more than healthy weight
obese: 25-40 pounds over healthy weight

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12
Q

factors affecting weight gain

A
  • healthy eating
  • physical acticty
  • optimal sleep
  • stress reduction
  • environment
  • gentics
  • diseases
  • drugs
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13
Q

BMI

A

overweight = over 25
obese = over 30
underweight = under 18.5

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14
Q

Exercise prescription

A

150min/week cardio and 2x week weight training !

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15
Q

medical complications of obesity

A
  • high BP
  • stroke
  • CAD
  • gastrointestinal disorders
  • hyhperlipidemia
  • metabolic disorders
  • NAFLD
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16
Q

Normal BP

A

normal = less than 120/80
systolic(120)/diastolic(80)

17
Q

stroke

A
  • !Ischemic stroke: artery to brain is blocked
    -Hemorrhagic stroke: blood vessel in brain erupts
    -!!Overweight/obese/high BMI increase risk for ischemic stroke but not hemorrhagic!
18
Q

CAD

A

is a type of atherosclerosis that occurs when the arteries supplying blood to the heart muscle (coronary arteries) become hardened and narrowed

19
Q

colon cancer

A

abdominal obesity = increased risk for colon cancer
- specifically men with high BMI

20
Q

Gallbladder disease

A

obesity = more cholesterol = more cholesterol gallstones

21
Q

cardiovascular disease

A

leading cause of death
33% of all deaths are due to CVD
physical inactivity = higher risk of CVD

22
Q

7 steps for Cardiovascular health

A
  • Don’t smoke
  • Exercise regularly
  • Maintain healthy body weight
  • Eat healthy and in moderation
  • Healthy cholesterol lipid profile: high in HDL and low in LDL
  • Normal blood glucose levels
  • 7-9 hours of sleep a night
23
Q

myokines

A
  • exercise induced myokines mediate organ cross talk and improve cardiometabolic health
  • are responsible for tissue repair & regeneration
24
Q

4 pillars of foundation of health

A
  1. nutrition
  2. lifestyle
  3. environment
  4. genetics
    BONUS: medical care
25
Q

social determinants of health

A
  • economic stability
  • education access & quality
  • health care access & quality
  • neighborhood & built environment
  • social & community context
26
Q

causes of food insecurity worldwide

A
  • discrimination and inequality promotes poverty
  • overpopulation
  • political sanctions, armed conflicts, corruption
  • crop failure & wasteful agricultural practices
  • natural disaster
27
Q

carbon backbone in macronutrients

A

protein
nucleic acids (DNA/RNA)
glucose
fatty acids
amino acids

28
Q

from photosynthesis to cellular respiration

A
  • plants take in CO2 and through photosynthesis make glucose and O2
  • glucose is then used by organisms that consume plants for cellular respiration which makes ATP
29
Q

ATP

A

Adenosine Triphosphate
- ATP transfers energy from the breakdown of food to cell functions
- energy is released when a phosphate group is removed

30
Q

how much of each food group should a 2,000 cal diet eat

A

vegetables: 2.5 cups
fruit: 2 cups
grains: 6 oz
protein: 5.5 oz
dairy: 3 cups
oil: 6 tsp

31
Q

Average healthy body fat %

A

men =16-21%
women = 22-26%

32
Q

energy needs percentages

A

BMR = 50-70%
physical activity = 20-35%
thermic effect of food = 10%

33
Q

longevity diet AMDR

A

carbs = 55%
protein = 15%
fat = 30%
- plant based protein/fats and unrefined carbs

34
Q

ideal cholesterol levels

A

total = under 200
LDL = under 100
HDL = over 60
triglycerides = under 150

35
Q

nutrition facts panel

A

Over 20% is to much , under 10% is good, 5% is low

HBIO202 Final exam (3 decks)

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