study guide Flashcards
1
Q
If a serving of food contains 30g of carbohydrate, 10g of protein, and 8g of fat what is the total kcal content of that food?
A
232
2
Q
kcal per g of carb, protein, fat, alcohol
A
4, 4, 9, 7
3
Q
lb per kg
A
2.2
4
Q
g per kg
A
1000
5
Q
nutrient density
A
amount of nutrients per calorie
6
Q
energy density
A
number of calories per gram
7
Q
nutrient vs energy density
A
nutrient density is the nutrients per calorie and energy density is the calories per gram
8
Q
way to test hypothesis
A
experiment
9
Q
collect info and analyze variables from large group over time
A
cohort
10
Q
individuals with health conditions are matched to people with similar characteristics who do not have the condition
A
case-control
11
Q
look back; collect info about past exposures and current health
A
retrospective
12
Q
look forward; follow healthy people and look at factors that affect their future health
A
prospective
13
Q
direct vs inverse association
A
direct: both go in the same direction
inverse: opposite direction
14
Q
calculate AMDR
A
determine total caloric needs
multiply % range for each macronutrient
15
Q
ii. if your daily calorie goal is 2000 calories, and the AMDR for carbohydrates is 45-65%, your carbohydrate calorie range would be between ____ calories per day.
A
900-1300
16
Q
ingredients in ultra processed food
A
additives, sweeteners, gums, emulsifiers, artificial flavors
17
Q
identify MyPlate food groups
A
grains, fruit, vegetables, dairy, protein
18
Q
grain group serving size
A
1 slice bread, 1 cup cereal, 1/2 cup cooked rice/pasta/cereal
19
Q
fruit group serving size
A
1 cup fresh/frozen/canned
1/2 cup dried
1 cup 100% jucie
20
Q
vegetable group serving size
A
1 cup raw, frozen, canned, cooked
2 cup leafy
1 cup 100% jucie
21
Q
vegetable group subcategories
A
dark green
red and orange
beans, peas, lentils
starchy
other
22
Q
dairy group serving size
A
1 cup milk, yogurt, soy milk
1.5 oz natural cheese
23
Q
protein group serving size
A
1 oz meat, fish, poultry
1/4 cup cooked beans
1 egg
1 tbsp PB
1/2 oz nuts, seeds
1/4 cup tofu
1 oz tempeh, cooked
24
Q
which disease/digestive dysfunction:
heart burn, acid reflux, damage lower wall esophagus, increased risk for esophageal cancer
A
gerd
25
which disease/digestive dysfunction:
intestinal cramps, bloating, gas, abnormal bowel function
IBS
26
which disease/digestive dysfunction:
general name for chronic disease that cause inflammation and swelling of intestines
IBD
27
most common diseases of IBD
ulcerative colitis, chrons
28
which disease/digestive dysfunction:
ulcers form in inner lining of large intestine
painful abdominal cramps, rectal bleeding, diarrhea, weight loss, anemia
UC
29
which disease/digestive dysfunction:
entire GI tract, primarily ileum and colon
diarrhea, painful abdominal cramp, loss of appetite, weight loss
chrons
30
which disease/digestive dysfunction:
painful crystals
cause pain in bile duct
gallstones
31
which disease/digestive dysfunction:
malabsorption of nutrients from small intestine
celiac
32
which disease/digestive dysfunction:
sore in stomach lining
dull or boring pain in upper abdominal area when stomach is empty
peptic ulcer
33
identify signs, symptoms, diagnoses for metabolic symptom
3 or more:
Waist >40 for men, 35 for women
Triglycerides >150
HDL <40 men, <50 women
Fasting glucose >100
BP >130/85
34
identify signs, symptoms, diagnoses: T1DM
Increased thirst and hunger
Frequent urination
Unexplained weight loss
Mood changes
Tired, weak
Blurred vision
Fruity smelling breath
35
treatment for hypoglycemic episode
administer glucose
36
identify signs, symptoms, diagnoses: pre diabetes
darkened skin in armpit, groin, neck
skin tags
brain fog
fasting glucose 100/125, A1C 6.7-6.45
37
identify signs, symptoms, diagnoses: T2DM
Increased thirst
Frequent urination
Tired
Blurred vision
Increased hunger
Slow wound healing
Tingling in feet or hands
Frequent yeast infection
38
structure of saturated fat
straight, solid at room temp
39
dietary guideline for saturated fat
<10% total caloric intake
replace with unsaturated
40
structure of unsaturated fat
kinked structure due to double bonds
41
dietary guideline for unsaturated
focus on these, emphasize on omegas
42
structure of phospholipid
hydrophilic and hydrophobic ends
43
compounds that denature protein
temperature, acid, bases, solvents, heavy metals, oxidation
44
RDA for protein
.8 g/kg BW
45
complementary proteins
combination of 2+ incomplete protein sources that provide all 9 amino acids
46
complete protein
contain all 9 essential amino acids
meat, poultry, fish, eggs, dairy
47
incomplete protein
missing at least 1 essential amino acid
legumes, grains, nuts, seeds, vegetables
48
which vitamin deficiency:
fatigue, weakness, pernicious anemia, neurological issues, mouth ulcers, pale skin, sore tongue
B12
49
which vitamin deficiency:
fatigue, weakness, swollen bleeding gums, bruising, joint pain and swelling, delayed wound healing, anemia, dry skin, scurvy
C
50
which vitamin deficiency:
bone pain, weakness, osteomalacia, rickets, increased fall risk, frequent infection, depression
D
51
vitamin B-12 toxicity
none
52
which vitamin toxicity:
GI issues, kidney stones, iron overload
C
53
which vitamin toxicity:
hypercalcemia, kidney damage, bone pain, dehydration
D
54
folate food sources
leafy greens
legumes
fortified grain
citrus fruit
liver
spinach
lentils
avocado
oranges
55
riboflavin food sources
lean meat, nuts
56
thiamin food sources
whole grains, pork
57
fat soluble vitamins
absorbed in the intestines with dietary fat and bile acid
require fat
58
fat soluble vitamins are transported through
lymphatic system
59
water soluble vitamins
dissolve in water
straight to bloodstream
60
water soluble vitamins are transported through
bloodstream
61
trace vs major minerals
trace: <100 mg / day
major: >100 mg / day
62
dehydration
not enough water
63
over hydration
dilutes sodium in blood
64
which mineral deficiency:
osteoporosis, rickets, tetany, hypocalcemia
calcium
65
which mineral deficiency:
goiter, hypothyroidism, cretinism, impaired cognitive function
iodine
66
which mineral deficiency:
dental caries, weak tooth enamel
fluoride
67
which mineral deficiency:
immune system impairment, growth retardation, delayed wound healing, loss of taste and smell, hair loss, acrodermatitis enteropathica
zinc
68
which mineral toxicity:
hypercalcemia, constipation, kidney damage
calcium
69
which mineral toxicity:
hyperthyroidism, thyroid cancer, thyroid dysfunction
iodine
70
which mineral toxicity:
dental fluorosis, skeletal fluorosis
fluoride
71
which mineral toxicity:
nausea, vomiting, copper deficiency, impaired immune function
zinc
72
Signs, symptoms, and nutrition recommendations related to osteoporosis
a. Fractures, back pain, loss of height, stooped posture, bone pain or tenderness
b. Calcium, vitamin d, magnesium, protein, limit sodium, avoid excessive caffeine
73
Signs, symptoms, and nutrition recommendations related to iron deficiency anemia
a. Fatigue, paleness, shortness of breath, dizziness, cold hand or feet, brittle nails, hair loss, restless leg syndrome, pica
b. Iron rich foods, vitamin c, supplements
74
Signs, symptoms, and nutrition recommendations related to HTN
a. Asymptomatic; headaches, dizziness, shortness of breath, chest pain, blurred vision
2. Reduce sodium intake, increase potassium, increase magnesium, DASH diet, limit alcohol, increase omega 3, weight management.
75
hormone that stimulates appetite, promotes food intake
ghrelin
76
hormone that regulates appetite, signals when to stop eating
leptin
77
hormone produced in small intestine, released in response to food intke
CCK
78
BMI classifications
Underweight: BMI <18.5
Healthy weight: BMI 18.5-24.9
Overweight: BMI25-29.9
Obese: BMI >30
79
body fat % classifications
males: 13-21% healthy, 22-25% overweight
females: 23-31% healthy, 32-37% overweight
80
anorexia
Severe caloric restriction
Intense fear of gaining weight
Distorted body image
Extreme weight loss
Physical health consequences
Behavioral signs
Compulsive exercise, social withdrawal, etc.
81
bulimia
Binge eating
Purging, excessive exercise, fasting
Preoccupation with weight and body shape
Cycles of binging and purging
82
NEAT
non exercise activity thermogenesis
every day movement
high, burn more calories
83
TEF
thermal effect of food
energy to digest, absorb, metabolize food
84
RMR
resting metabolic rate
calories needed to perform basic, essential functions at rest
85
BMR
basal metabolic rate
calories to perform basic, essential functions at rest
86
Calculate “rule of thumb” BMR based on sex & weight
Men: BMR= 10 x BW (in kg)
Women: BMR= 9 x BW (in kg)
87
Calculating protein needs (g) for athlete engaging in moderate intensity training and for an athlete engaging in vigorous intensity training.
Moderate intensity: 1.2-1.4 g/kg BW
Vigorous intensity: 1.6-2.0 g/kg BW
88
Calculate target heart rates for moderate intensity training and for vigorous intensity training.
Moderate intensity: MHR= 220-age; x50-70%
Vigorous intensity: MHR= 220-age; x70-85%
89
Calculate carbohydrate needs (g) for an endurance athlete
6-10 g/kg
90
ATP-PC intensity
immediate 0-10 sec
high intensity
91
ATP-PC end product
ATP, creatine phosphate
92
100 meter sprint, heavy weightlifting, jumping use which energy system
ATP-PC
93
glycolytic intensity
short to moderate, 10 sec-2 min
high intensity, aerobic without O2
94
glycolytic end products
ATP, lactate, H+ ions
95
oxidative intensity
>2 min, sustained moderate
low to moderate
96
oxidative end product
ATP, CO2, H2O, heat
97
which energy system
400m sprint, HIIT
glycolytic
98
which energy system:
marathon, swimming, cycling, hiking
oxidative
99
physiological changes associated with aging
loss of lean tissue and gain fat tissue, body weight change, constipation, poor absorption, tooth loss
100
Nutritional deficiencies associated with older age
vitamin d, b12, a, calcium, folate, iron, protein, zinc
101
nutritional concerns during pregnancy
Increased protein, folic acid, iron, calcium, vit d, omega 3, hydration
102
nutritional concerns during school age
Protein, calcium, iron, vit a, c, d, healthy fat, fiber, snack quality, hydration
103
nutritional concerns for adolescence
Increased caloric needs, protein, iron, calcium, vit d, vit a, folic acid, healthy fat, hydration, body image, ED
104
risks associated with having a low-birth-weight baby
preterm or early preterm baby
105
human milk has more or less:
kcal
protein
carb
fat
cholesterol
iron
calcium
more
less
same
more
more
less
less
106
end product of digestion for carb
monosaccharides
glucose, fructose, galactose
107
end products of digestion for protein
amino acid s
108
end products of digestion for fat
glycerol, free fatty acids, monoglycerides
109
primary difference between a food allergy and food sensitivity
Food allergy: immune system response to protein in food
Food sensitivity: difficulty digesting food
110
Know the essential amino acids and why they are called essential.
Essential because the body does not make them
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
111
3 energy systems used by muscle cells
phosphates (ATP-PC), anaerobic glycolysis, aerobic
112
4 fat soluble vitamin
A, D, E, K
113
vitamin a food sources
liver, butter, eggs, milk, carotenoids
114
vitamin d food sources
fish liver oils, mushrooms
115
vitamin k food sources
green leafy vegetable,s, canola/soybean oil
116
folate food sources
legumes, asparagus
117
b-12 food sources
meat, milk
118
iron food sources
red meat, poultry, fish, seafood, liver, organ meat
119
zinc food sources
meat, poultry
120
calcium food sources
milk, cheese, yogurt, ice cream
121
REDs symptoms
energy intake does not meet energy expenditure
fatigue, weight loss, sexual dysfunction, GI issues
122
nutrition concern for prenatal
inadequate folate
123
nutrition concern for infants
bottle caries
infants should be given only water in bedtime bottles
124
nutrition concern for toddlers
iron deficiency
foods that are good sources of iron
125
nutrition concern for school aged children
obesity, HTN, constipation
guide food choices, reduce saturated fat, healthy snacks, 5 servings of fruit/day
126
nutrition concern for adolescence
poor eating habits
obesity, ED, low iron, calcium
calcium, vitamin d, balanced meals
127
nutrition concern for adulthood
chronic disease
heart healthy diet
128
nutrition concern for older age
reduced food intake, low in fiber and micronutrients
nutrient dense foods
129
Be able to create a balanced meal using the MyPlate model, identifying portion size, food group category, macronutrients and vitamin/mineral (1 per food) that each food contains.
a. Turkey sandwich with avocado, sweet potato, mixed greens
- Turkey (Protein, Vit b3) - mixed greens (vegetable, carb, vit K)
- bread (grain, carb, folate)
- avocado (fruit, fat, potassium)
- cheese (dairy, protein, fat, calcium)
