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IPHS nutrition > study guide > Flashcards

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

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2
Q

kcal per g of carb, protein, fat, alcohol

A

4, 4, 9, 7

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3
Q

lb per kg

A

2.2

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4
Q

g per kg

A

1000

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5
Q

nutrient density

A

amount of nutrients per calorie

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6
Q

energy density

A

number of calories per gram

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7
Q

nutrient vs energy density

A

nutrient density is the nutrients per calorie and energy density is the calories per gram

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8
Q

way to test hypothesis

A

experiment

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9
Q

collect info and analyze variables from large group over time

A

cohort

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10
Q

individuals with health conditions are matched to people with similar characteristics who do not have the condition

A

case-control

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11
Q

look back; collect info about past exposures and current health

A

retrospective

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12
Q

look forward; follow healthy people and look at factors that affect their future health

A

prospective

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13
Q

direct vs inverse association

A

direct: both go in the same direction
inverse: opposite direction

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14
Q

calculate AMDR

A

determine total caloric needs
multiply % range for each macronutrient

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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

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16
Q

ingredients in ultra processed food

A

additives, sweeteners, gums, emulsifiers, artificial flavors

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17
Q

identify MyPlate food groups

A

grains, fruit, vegetables, dairy, protein

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18
Q

grain group serving size

A

1 slice bread, 1 cup cereal, 1/2 cup cooked rice/pasta/cereal

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19
Q

fruit group serving size

A

1 cup fresh/frozen/canned
1/2 cup dried
1 cup 100% jucie

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20
Q

vegetable group serving size

A

1 cup raw, frozen, canned, cooked
2 cup leafy
1 cup 100% jucie

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21
Q

vegetable group subcategories

A

dark green
red and orange
beans, peas, lentils
starchy
other

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22
Q

dairy group serving size

A

1 cup milk, yogurt, soy milk
1.5 oz natural cheese

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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

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24
Q

which disease/digestive dysfunction:
heart burn, acid reflux, damage lower wall esophagus, increased risk for esophageal cancer

A

gerd

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25
Q

which disease/digestive dysfunction:
intestinal cramps, bloating, gas, abnormal bowel function

A

IBS

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26
Q

which disease/digestive dysfunction:
general name for chronic disease that cause inflammation and swelling of intestines

A

IBD

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27
Q

most common diseases of IBD

A

ulcerative colitis, chrons

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28
Q

which disease/digestive dysfunction:
ulcers form in inner lining of large intestine
painful abdominal cramps, rectal bleeding, diarrhea, weight loss, anemia

A

UC

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29
Q

which disease/digestive dysfunction:
entire GI tract, primarily ileum and colon
diarrhea, painful abdominal cramp, loss of appetite, weight loss

A

chrons

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30
Q

which disease/digestive dysfunction:
painful crystals
cause pain in bile duct

A

gallstones

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31
Q

which disease/digestive dysfunction:
malabsorption of nutrients from small intestine

A

celiac

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32
Q

which disease/digestive dysfunction:
sore in stomach lining
dull or boring pain in upper abdominal area when stomach is empty

A

peptic ulcer

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33
Q

identify signs, symptoms, diagnoses for metabolic symptom

A

3 or more:
Waist >40 for men, 35 for women
Triglycerides >150
HDL <40 men, <50 women
Fasting glucose >100
BP >130/85

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34
Q

identify signs, symptoms, diagnoses: T1DM

A

Increased thirst and hunger
Frequent urination
Unexplained weight loss
Mood changes
Tired, weak
Blurred vision
Fruity smelling breath

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35
Q

treatment for hypoglycemic episode

A

administer glucose

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36
Q

identify signs, symptoms, diagnoses: pre diabetes

A

darkened skin in armpit, groin, neck
skin tags
brain fog
fasting glucose 100/125, A1C 6.7-6.45

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37
Q

identify signs, symptoms, diagnoses: T2DM

A

Increased thirst
Frequent urination
Tired
Blurred vision
Increased hunger
Slow wound healing
Tingling in feet or hands
Frequent yeast infection

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38
Q

structure of saturated fat

A

straight, solid at room temp

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39
Q

dietary guideline for saturated fat

A

<10% total caloric intake
replace with unsaturated

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40
Q

structure of unsaturated fat

A

kinked structure due to double bonds

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41
Q

dietary guideline for unsaturated

A

focus on these, emphasize on omegas

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42
Q

structure of phospholipid

A

hydrophilic and hydrophobic ends

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43
Q

compounds that denature protein

A

temperature, acid, bases, solvents, heavy metals, oxidation

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44
Q

RDA for protein

A

.8 g/kg BW

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45
Q

complementary proteins

A

combination of 2+ incomplete protein sources that provide all 9 amino acids

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46
Q

complete protein

A

contain all 9 essential amino acids
meat, poultry, fish, eggs, dairy

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47
Q

incomplete protein

A

missing at least 1 essential amino acid
legumes, grains, nuts, seeds, vegetables

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48
Q

which vitamin deficiency:
fatigue, weakness, pernicious anemia, neurological issues, mouth ulcers, pale skin, sore tongue

A

B12

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49
Q

which vitamin deficiency:
fatigue, weakness, swollen bleeding gums, bruising, joint pain and swelling, delayed wound healing, anemia, dry skin, scurvy

A

C

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50
Q

which vitamin deficiency:
bone pain, weakness, osteomalacia, rickets, increased fall risk, frequent infection, depression

A

D

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51
Q

vitamin B-12 toxicity

A

none

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52
Q

which vitamin toxicity:
GI issues, kidney stones, iron overload

A

C

53
Q

which vitamin toxicity:
hypercalcemia, kidney damage, bone pain, dehydration

A

D

54
Q

folate food sources

A

leafy greens
legumes
fortified grain
citrus fruit
liver
spinach
lentils
avocado
oranges

55
Q

riboflavin food sources

A

lean meat, nuts

56
Q

thiamin food sources

A

whole grains, pork

57
Q

fat soluble vitamins

A

absorbed in the intestines with dietary fat and bile acid
require fat

58
Q

fat soluble vitamins are transported through

A

lymphatic system

59
Q

water soluble vitamins

A

dissolve in water
straight to bloodstream

60
Q

water soluble vitamins are transported through

A

bloodstream

61
Q

trace vs major minerals

A

trace: <100 mg / day
major: >100 mg / day

62
Q

dehydration

A

not enough water

63
Q

over hydration

A

dilutes sodium in blood

64
Q

which mineral deficiency:
osteoporosis, rickets, tetany, hypocalcemia

A

calcium

65
Q

which mineral deficiency:
goiter, hypothyroidism, cretinism, impaired cognitive function

A

iodine

66
Q

which mineral deficiency:
dental caries, weak tooth enamel

A

fluoride

67
Q

which mineral deficiency:
immune system impairment, growth retardation, delayed wound healing, loss of taste and smell, hair loss, acrodermatitis enteropathica

A

zinc

68
Q

which mineral toxicity:
hypercalcemia, constipation, kidney damage

A

calcium

69
Q

which mineral toxicity:
hyperthyroidism, thyroid cancer, thyroid dysfunction

A

iodine

70
Q

which mineral toxicity:
dental fluorosis, skeletal fluorosis

A

fluoride

71
Q

which mineral toxicity:
nausea, vomiting, copper deficiency, impaired immune function

A

zinc

72
Q

Signs, symptoms, and nutrition recommendations related to osteoporosis

A

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
Q

Signs, symptoms, and nutrition recommendations related to iron deficiency anemia

A

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
Q

Signs, symptoms, and nutrition recommendations related to HTN

A

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
Q

hormone that stimulates appetite, promotes food intake

A

ghrelin

76
Q

hormone that regulates appetite, signals when to stop eating

A

leptin

77
Q

hormone produced in small intestine, released in response to food intke

A

CCK

78
Q

BMI classifications

A

Underweight: BMI <18.5
Healthy weight: BMI 18.5-24.9
Overweight: BMI25-29.9
Obese: BMI >30

79
Q

body fat % classifications

A

males: 13-21% healthy, 22-25% overweight
females: 23-31% healthy, 32-37% overweight

80
Q

anorexia

A

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
Q

bulimia

A

Binge eating
Purging, excessive exercise, fasting
Preoccupation with weight and body shape
Cycles of binging and purging

82
Q

NEAT

A

non exercise activity thermogenesis
every day movement
high, burn more calories

83
Q

TEF

A

thermal effect of food
energy to digest, absorb, metabolize food

84
Q

RMR

A

resting metabolic rate
calories needed to perform basic, essential functions at rest

85
Q

BMR

A

basal metabolic rate
calories to perform basic, essential functions at rest

86
Q

Calculate “rule of thumb” BMR based on sex & weight

A

Men: BMR= 10 x BW (in kg)
Women: BMR= 9 x BW (in kg)

87
Q

Calculating protein needs (g) for athlete engaging in moderate intensity training and for an athlete engaging in vigorous intensity training.

A

Moderate intensity: 1.2-1.4 g/kg BW
Vigorous intensity: 1.6-2.0 g/kg BW

88
Q

Calculate target heart rates for moderate intensity training and for vigorous intensity training.

A

Moderate intensity: MHR= 220-age; x50-70%
Vigorous intensity: MHR= 220-age; x70-85%

89
Q

Calculate carbohydrate needs (g) for an endurance athlete

A

6-10 g/kg

90
Q

ATP-PC intensity

A

immediate 0-10 sec
high intensity

91
Q

ATP-PC end product

A

ATP, creatine phosphate

92
Q

100 meter sprint, heavy weightlifting, jumping use which energy system

A

ATP-PC

93
Q

glycolytic intensity

A

short to moderate, 10 sec-2 min
high intensity, aerobic without O2

94
Q

glycolytic end products

A

ATP, lactate, H+ ions

95
Q

oxidative intensity

A

> 2 min, sustained moderate
low to moderate

96
Q

oxidative end product

A

ATP, CO2, H2O, heat

97
Q

which energy system
400m sprint, HIIT

A

glycolytic

98
Q

which energy system:
marathon, swimming, cycling, hiking

A

oxidative

99
Q

physiological changes associated with aging

A

loss of lean tissue and gain fat tissue, body weight change, constipation, poor absorption, tooth loss

100
Q

Nutritional deficiencies associated with older age

A

vitamin d, b12, a, calcium, folate, iron, protein, zinc

101
Q

nutritional concerns during pregnancy

A

Increased protein, folic acid, iron, calcium, vit d, omega 3, hydration

102
Q

nutritional concerns during school age

A

Protein, calcium, iron, vit a, c, d, healthy fat, fiber, snack quality, hydration

103
Q

nutritional concerns for adolescence

A

Increased caloric needs, protein, iron, calcium, vit d, vit a, folic acid, healthy fat, hydration, body image, ED

104
Q

risks associated with having a low-birth-weight baby

A

preterm or early preterm baby

105
Q

human milk has more or less:
kcal
protein
carb
fat
cholesterol
iron
calcium

A

more
less
same
more
more
less
less

106
Q

end product of digestion for carb

A

monosaccharides
glucose, fructose, galactose

107
Q

end products of digestion for protein

A

amino acid s

108
Q

end products of digestion for fat

A

glycerol, free fatty acids, monoglycerides

109
Q

primary difference between a food allergy and food sensitivity

A

Food allergy: immune system response to protein in food
Food sensitivity: difficulty digesting food

110
Q

Know the essential amino acids and why they are called essential.

A

Essential because the body does not make them
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

111
Q

3 energy systems used by muscle cells

A

phosphates (ATP-PC), anaerobic glycolysis, aerobic

112
Q

4 fat soluble vitamin

A

A, D, E, K

113
Q

vitamin a food sources

A

liver, butter, eggs, milk, carotenoids

114
Q

vitamin d food sources

A

fish liver oils, mushrooms

115
Q

vitamin k food sources

A

green leafy vegetable,s, canola/soybean oil

116
Q

folate food sources

A

legumes, asparagus

117
Q

b-12 food sources

A

meat, milk

118
Q

iron food sources

A

red meat, poultry, fish, seafood, liver, organ meat

119
Q

zinc food sources

A

meat, poultry

120
Q

calcium food sources

A

milk, cheese, yogurt, ice cream

121
Q

REDs symptoms

A

energy intake does not meet energy expenditure
fatigue, weight loss, sexual dysfunction, GI issues

122
Q

nutrition concern for prenatal

A

inadequate folate

123
Q

nutrition concern for infants

A

bottle caries
infants should be given only water in bedtime bottles

124
Q

nutrition concern for toddlers

A

iron deficiency
foods that are good sources of iron

125
Q

nutrition concern for school aged children

A

obesity, HTN, constipation
guide food choices, reduce saturated fat, healthy snacks, 5 servings of fruit/day

126
Q

nutrition concern for adolescence

A

poor eating habits
obesity, ED, low iron, calcium
calcium, vitamin d, balanced meals

127
Q

nutrition concern for adulthood

A

chronic disease
heart healthy diet

128
Q

nutrition concern for older age

A

reduced food intake, low in fiber and micronutrients
nutrient dense foods

129
Q

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

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)

IPHS nutrition (17 decks)

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