study guide Flashcards
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?
232
kcal per g of carb, protein, fat, alcohol
4, 4, 9, 7
lb per kg
2.2
g per kg
1000
nutrient density
amount of nutrients per calorie
energy density
number of calories per gram
nutrient vs energy density
nutrient density is the nutrients per calorie and energy density is the calories per gram
way to test hypothesis
experiment
collect info and analyze variables from large group over time
cohort
individuals with health conditions are matched to people with similar characteristics who do not have the condition
case-control
look back; collect info about past exposures and current health
retrospective
look forward; follow healthy people and look at factors that affect their future health
prospective
direct vs inverse association
direct: both go in the same direction
inverse: opposite direction
calculate AMDR
determine total caloric needs
multiply % range for each macronutrient
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.
900-1300
ingredients in ultra processed food
additives, sweeteners, gums, emulsifiers, artificial flavors
identify MyPlate food groups
grains, fruit, vegetables, dairy, protein
grain group serving size
1 slice bread, 1 cup cereal, 1/2 cup cooked rice/pasta/cereal
fruit group serving size
1 cup fresh/frozen/canned
1/2 cup dried
1 cup 100% jucie
vegetable group serving size
1 cup raw, frozen, canned, cooked
2 cup leafy
1 cup 100% jucie
vegetable group subcategories
dark green
red and orange
beans, peas, lentils
starchy
other
dairy group serving size
1 cup milk, yogurt, soy milk
1.5 oz natural cheese
protein group serving size
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
which disease/digestive dysfunction:
heart burn, acid reflux, damage lower wall esophagus, increased risk for esophageal cancer
gerd
which disease/digestive dysfunction:
intestinal cramps, bloating, gas, abnormal bowel function
IBS
which disease/digestive dysfunction:
general name for chronic disease that cause inflammation and swelling of intestines
IBD
most common diseases of IBD
ulcerative colitis, chrons
which disease/digestive dysfunction:
ulcers form in inner lining of large intestine
painful abdominal cramps, rectal bleeding, diarrhea, weight loss, anemia
UC
which disease/digestive dysfunction:
entire GI tract, primarily ileum and colon
diarrhea, painful abdominal cramp, loss of appetite, weight loss
chrons
which disease/digestive dysfunction:
painful crystals
cause pain in bile duct
gallstones
which disease/digestive dysfunction:
malabsorption of nutrients from small intestine
celiac
which disease/digestive dysfunction:
sore in stomach lining
dull or boring pain in upper abdominal area when stomach is empty
peptic ulcer
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
identify signs, symptoms, diagnoses: T1DM
Increased thirst and hunger
Frequent urination
Unexplained weight loss
Mood changes
Tired, weak
Blurred vision
Fruity smelling breath
treatment for hypoglycemic episode
administer glucose
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
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
structure of saturated fat
straight, solid at room temp
dietary guideline for saturated fat
<10% total caloric intake
replace with unsaturated
structure of unsaturated fat
kinked structure due to double bonds
dietary guideline for unsaturated
focus on these, emphasize on omegas
structure of phospholipid
hydrophilic and hydrophobic ends
compounds that denature protein
temperature, acid, bases, solvents, heavy metals, oxidation
RDA for protein
.8 g/kg BW
complementary proteins
combination of 2+ incomplete protein sources that provide all 9 amino acids
complete protein
contain all 9 essential amino acids
meat, poultry, fish, eggs, dairy
incomplete protein
missing at least 1 essential amino acid
legumes, grains, nuts, seeds, vegetables
which vitamin deficiency:
fatigue, weakness, pernicious anemia, neurological issues, mouth ulcers, pale skin, sore tongue
B12
which vitamin deficiency:
fatigue, weakness, swollen bleeding gums, bruising, joint pain and swelling, delayed wound healing, anemia, dry skin, scurvy
C
which vitamin deficiency:
bone pain, weakness, osteomalacia, rickets, increased fall risk, frequent infection, depression
D
vitamin B-12 toxicity
none
which vitamin toxicity:
GI issues, kidney stones, iron overload
C
which vitamin toxicity:
hypercalcemia, kidney damage, bone pain, dehydration
D
folate food sources
leafy greens
legumes
fortified grain
citrus fruit
liver
spinach
lentils
avocado
oranges
riboflavin food sources
lean meat, nuts
thiamin food sources
whole grains, pork
fat soluble vitamins
absorbed in the intestines with dietary fat and bile acid
require fat
fat soluble vitamins are transported through
lymphatic system
water soluble vitamins
dissolve in water
straight to bloodstream
water soluble vitamins are transported through
bloodstream
trace vs major minerals
trace: <100 mg / day
major: >100 mg / day
dehydration
not enough water
over hydration
dilutes sodium in blood
which mineral deficiency:
osteoporosis, rickets, tetany, hypocalcemia
calcium
which mineral deficiency:
goiter, hypothyroidism, cretinism, impaired cognitive function
iodine
which mineral deficiency:
dental caries, weak tooth enamel
fluoride
which mineral deficiency:
immune system impairment, growth retardation, delayed wound healing, loss of taste and smell, hair loss, acrodermatitis enteropathica
zinc
which mineral toxicity:
hypercalcemia, constipation, kidney damage
calcium
which mineral toxicity:
hyperthyroidism, thyroid cancer, thyroid dysfunction
iodine
which mineral toxicity:
dental fluorosis, skeletal fluorosis
fluoride
which mineral toxicity:
nausea, vomiting, copper deficiency, impaired immune function
zinc
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
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
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.
hormone that stimulates appetite, promotes food intake
ghrelin
hormone that regulates appetite, signals when to stop eating
leptin
hormone produced in small intestine, released in response to food intke
CCK
BMI classifications
Underweight: BMI <18.5
Healthy weight: BMI 18.5-24.9
Overweight: BMI25-29.9
Obese: BMI >30
body fat % classifications
males: 13-21% healthy, 22-25% overweight
females: 23-31% healthy, 32-37% overweight
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.
bulimia
Binge eating
Purging, excessive exercise, fasting
Preoccupation with weight and body shape
Cycles of binging and purging
NEAT
non exercise activity thermogenesis
every day movement
high, burn more calories
TEF
thermal effect of food
energy to digest, absorb, metabolize food
RMR
resting metabolic rate
calories needed to perform basic, essential functions at rest
BMR
basal metabolic rate
calories to perform basic, essential functions at rest
Calculate “rule of thumb” BMR based on sex & weight
Men: BMR= 10 x BW (in kg)
Women: BMR= 9 x BW (in kg)
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
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%
Calculate carbohydrate needs (g) for an endurance athlete
6-10 g/kg
ATP-PC intensity
immediate 0-10 sec
high intensity
ATP-PC end product
ATP, creatine phosphate
100 meter sprint, heavy weightlifting, jumping use which energy system
ATP-PC
glycolytic intensity
short to moderate, 10 sec-2 min
high intensity, aerobic without O2
glycolytic end products
ATP, lactate, H+ ions
oxidative intensity
> 2 min, sustained moderate
low to moderate
oxidative end product
ATP, CO2, H2O, heat
which energy system
400m sprint, HIIT
glycolytic
which energy system:
marathon, swimming, cycling, hiking
oxidative
physiological changes associated with aging
loss of lean tissue and gain fat tissue, body weight change, constipation, poor absorption, tooth loss
Nutritional deficiencies associated with older age
vitamin d, b12, a, calcium, folate, iron, protein, zinc
nutritional concerns during pregnancy
Increased protein, folic acid, iron, calcium, vit d, omega 3, hydration
nutritional concerns during school age
Protein, calcium, iron, vit a, c, d, healthy fat, fiber, snack quality, hydration
nutritional concerns for adolescence
Increased caloric needs, protein, iron, calcium, vit d, vit a, folic acid, healthy fat, hydration, body image, ED
risks associated with having a low-birth-weight baby
preterm or early preterm baby
human milk has more or less:
kcal
protein
carb
fat
cholesterol
iron
calcium
more
less
same
more
more
less
less
end product of digestion for carb
monosaccharides
glucose, fructose, galactose
end products of digestion for protein
amino acid s
end products of digestion for fat
glycerol, free fatty acids, monoglycerides
primary difference between a food allergy and food sensitivity
Food allergy: immune system response to protein in food
Food sensitivity: difficulty digesting food
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
3 energy systems used by muscle cells
phosphates (ATP-PC), anaerobic glycolysis, aerobic
4 fat soluble vitamin
A, D, E, K
vitamin a food sources
liver, butter, eggs, milk, carotenoids
vitamin d food sources
fish liver oils, mushrooms
vitamin k food sources
green leafy vegetable,s, canola/soybean oil
folate food sources
legumes, asparagus
b-12 food sources
meat, milk
iron food sources
red meat, poultry, fish, seafood, liver, organ meat
zinc food sources
meat, poultry
calcium food sources
milk, cheese, yogurt, ice cream
REDs symptoms
energy intake does not meet energy expenditure
fatigue, weight loss, sexual dysfunction, GI issues
nutrition concern for prenatal
inadequate folate
nutrition concern for infants
bottle caries
infants should be given only water in bedtime bottles
nutrition concern for toddlers
iron deficiency
foods that are good sources of iron
nutrition concern for school aged children
obesity, HTN, constipation
guide food choices, reduce saturated fat, healthy snacks, 5 servings of fruit/day
nutrition concern for adolescence
poor eating habits
obesity, ED, low iron, calcium
calcium, vitamin d, balanced meals
nutrition concern for adulthood
chronic disease
heart healthy diet
nutrition concern for older age
reduced food intake, low in fiber and micronutrients
nutrient dense foods
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)
