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HPED 2507 > Stuff to memorize for midterm 1 > Flashcards

Stuff to memorize for midterm 1 Flashcards

1
Q

Carbs = ____ kcal/g

A

4

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2
Q

Protein = ____ kcal/g

A

4

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3
Q

Fat = _____ kcal/g

A

9

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4
Q

Alcohol = ______ kcal/ml

A

7

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5
Q

Minerals = ____ kcal/g

A

0

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6
Q

Vitamens = _____ kcal/g

A

0

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7
Q

What are the 3 macronutrients?

A

carbs, protein, fat

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8
Q

What are the 2 micronutrients

A

vitamins and minerals

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9
Q

is alcohol a nutrient?

A

NO

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10
Q

What is the AMDR for carbs for adults 19+?

A

45-65%

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11
Q

What is the AMDR for protein for adults 19+?

A

10-35%

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12
Q

What is the AMDR for fat for adults 19+?

A

20-35%

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13
Q

What does RDA stand for?

A

Recommended daily allowance

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14
Q

What does AI stand for?

A

Adequate intake

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15
Q

What does EAR stand for?

A

Estimated average requirement

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16
Q

What does UL stand for?

A

tolerable Upper intake Level

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17
Q

What does DRI stand for?

A

Dietary Reference Intake

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18
Q

In what order are food ingredients listed in the ingredients list?

A

by weight, from most to least

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19
Q

How much of a nutrient must a product have to be a “source”

A

5%

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20
Q

How much fibre must a product have to be a “source”

A

2g

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21
Q

how much of a nutrient must a product have to be “good/high” source?

A

15%

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22
Q

how much fibre must a product have to be a “good/high” source?

A

4g

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23
Q

How much of a nutrient must a product have to be excellent/very high source?

A

25%

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24
Q

how much fibre must a product have to be excellent/very high source

A

6g

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25
Q

How much Vitamin C must a product have to be considered high/good source?

A

30%

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26
Q

How much Vitamin C must a product have to be considered a very high/excellent source?

A

50%

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27
Q

According to CFG, how many servings of veggies and fruit for a 19-50 year old female?

A

7-8

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28
Q

According to CFG, how many servings of veggies and fruit for a 19-50 year old male?

A

8-10

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29
Q

According to CFG, how many servings of grain products for a 19-50 year old female?

A

6-7

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30
Q

According to CFG, how many servings of grain products for a 19-50 year old male?

A

8

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31
Q

According to CFG, how many servings of milk and alternatives for a 19-50 year old female?

A

2

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32
Q

According to CFG, how many servings of milk and alternatives for a 19-50 year old male?

A

2

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33
Q

According to CFG, how many servings of meat and alternatives for a 19-50 year old female?

A

2

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34
Q

According to CFG, how many servings of meat and alternatives for a 19-50 year old male?

A

3

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35
Q

According to CFG, what is a serving of frozen, fresh or canned veggies?

A

125 ml or 1/2 cup

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36
Q

According to CFG, what is a serving of leafy veggies?

A

cooked: 125 ml (1/2 cup)
raw: 250 ml (1 cup)

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37
Q

According to CFG, what is a serving of frozen, fresh or canned fruits?

A

1 whole fruit or 125 ml (1/2 cup)

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38
Q

According to CFG, what is a serving of 100% juice?

A

125 ml (1/2 cup)

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39
Q

According to CFG, what is a serving of bread?

A

1 slice (35 g)

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40
Q

According to CFG, what is a serving of bagel?

A

1/2 bagel (45 g)

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41
Q

According to CFG, what is a serving of flatbreads?

A

1/2 pita or 1/2 tortilla (35 g)

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42
Q

According to CFG, what is a serving of cooked rice, bulgur or quinoa?

A

125 ml (1/2 cup)

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43
Q

According to CFG, what is a serving of cereal?

A

cold: 30 g
hot: 175 ml (3/4 cup)

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44
Q

According to CFG, what is a serving of cooked pasta or couscous?

A

125 ml (1/2 cup)

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45
Q

According to CFG, what is a serving of milk or powdered milk (reconstituted)?

A

250 ml (1 cup)

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46
Q

According to CFG, what is a serving of canned milk (evaporated) ?

A

125 ml (1/2 cup)

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47
Q

According to CFG, what is a serving of fortified soy beverage?

A

250ml (1 cup)

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48
Q

According to CFG, what is a serving of yogurt?

A

175 g (3/4 cup)

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49
Q

According to CFG, what is a serving of kefir?

A

175 g (3/4 cup)

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50
Q

What CFG food group is kefir in?

A

milk and alternatives

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51
Q

According to CFG, what is a serving of cheese?

A

50 g (1 1/2 oz)

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52
Q

According to CFG, what is a serving of cooked fish, shellfish, poultry, lean meat?

A

75g (2 1/2 oz)/ 125 ml (1/2 cup)

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53
Q

According to CFG, what is a serving of cooked legumes?

A

175 ml (3/4 cup)

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54
Q

According to CFG, what is a serving of tofu?

A

150g or 175 ml (3/4 cup)

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55
Q

According to CFG, what is a serving of eggs?

A

2 eggs

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56
Q

According to CFG, what is a serving of peanut or nut butters?

A

30 ml (2 tbsp)

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57
Q

According to CFG, what is a serving of shelled nuts and seeds?

A

60ml (1/4 cup)

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58
Q

% Daily Values for total fat, saturated fat and carbs is based on a daily intake of ____ kcal

A

2000

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59
Q

% Daily Values are nutrient amounts for how many servings?

A

1

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60
Q

What are the 5 exceptions to the statement “Almost all pre-packaged foods have Nutrition Facts”

A
  1. fresh fruit and veggies
  2. raw meat, poultry, fish and seafood
  3. foods prepared or processed at the store (i.e. bakery, sausage salads)
  4. foods that contain very few nutrients (i.e. coffee beans, tea leaves, spices)
  5. Alcoholic Beverages
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61
Q

Define enrichment

A

Vitamins/Minerals were put back in because they were lost when grains are refined

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62
Q

Define fortification

A

Vitamins/Minerals are added to a food product, originally done to prevent disease
i.e. Vitamin D is added to milk

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63
Q

Define Calorie

A

heat required to raise temperature of 1kg of water 1 degree

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64
Q

change in energy stores =

A

energy in - energy out

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65
Q

What is negative energy balance?

A

When energy intake is less than energy need

Result = weight loss

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66
Q

What is energy balance?

A

energy intake = energy need

result = weight maintenance

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67
Q

What is positive energy balance?

A

energy intake is more than energy need

result = weight gain

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68
Q

How may kcal does 1 lb of body weight equal?

A

3500 kcal

69
Q

What is the basal metabolism?

A

sum total of energy expended on all of the involuntary activities needed to sustain life; uses energy for breathing, heart, body temperature, tissue renewal, growth

70
Q

What is excluded from basal metabolism?

A

digestion

71
Q

What are the 3 components of energy output?

A
  1. Basal Metabolism
  2. Voluntary Activities
  3. Thermic Effect of Food
72
Q

What are the 9 factors that affect the Basal Metabolic Rate (BMR)?

A
  1. Age
  2. Growth
  3. Body comp. (muscle mass, height)
  4. physical activity
  5. health status (fever, stress)
  6. environmental temperature
  7. fasting/starvation
  8. genetics
  9. thyroxine
73
Q

Does exercise increase short term BMR or long term BMR?

A

Long term b/c increasing voluntary activities will increase BMR since lean tissue has a higher BMR than fat tissue

74
Q

EER= 354-6.91 x factor 1 + factor 2 x [(9.36 x factor 3) +(726 x factor 4)]

Is this the female or male formula for EER?
What are all the factors?

A 
female
Factor 1= age
Factor 2= PA
Factor 3= weight (in kg)
Factor 4= height (in meters)
75
Q

EER= 662-9.53 x factor 1 + factor 2 x [(15.91 x factor 3) + (539.6 x factor 4)]

Is this the female or male formula for EER?
What are all the factors?

A 
Male
Factor 1= age
Factor 2= PA
Factor 3= weight (in kg)
Factor 4= height (in meters)
76
Q

What is the unit for an EER calculation?

A

kcal/day

77
Q

What are the 2 aspects of digestion?

A

Mechanical and Chemical

78
Q

What are the 5 types of Mechanical digestion?

A
  1. Chewing (mastication)
  2. Peristalsis
  3. Stomach Action
  4. Segmentation
  5. Sphincter Contractions
79
Q

What does chewing do?

A

breaks down large molecules and adds saliva

80
Q

What is peristalsis

A

wavelike muscular contractions of the GI tract that push contents along

81
Q

What is stomach action?

A

circular, longitudinal and diagonal muscles; chyme is released 3 times per minute into intestine

82
Q

What is segmentation?

A

periodic squeezing of intestine along its length by its circular muscles; mixes chyme with digestive juices

83
Q

What is the point of sphincter contractions?

A

they prevent reflux

84
Q

are enzymes changed during the chemical reactions that occur during digestion?

A

no

85
Q

What is the enzyme that breaks down starch?

A

amylase

86
Q

What is the enzyme that breaks down lipids?

A

lipase

87
Q

What are the enzymes that break down proteins?

A

pepsin and trypsin

88
Q

Where is bile produced?

A

liver

89
Q

Where is bile stored?

A

gallbladder

90
Q

are vitamins and minerals absorbed or released during digestion?

A

released

91
Q

fat and some vitamins mostly absorbed by…

A

lymph vessels

92
Q

where is water, sodium and bacterial by products absorbed?

A

large intestine

93
Q

Do humans have the enzymes to break down fibre?

A

NO

94
Q

How and where is some fibre digested?

A

by bacteria in the large intestine

95
Q

What are 2 causes of constipation and hemorrhoids?

A
  1. too little fibre

2. lack of physical activity

96
Q

what are 4 causes of ulcers and heartburn?

A
  1. fatty foods
  2. coffee
  3. alcohol
  4. citrus fruits
97
Q

How can you prevent ulcers and heartburn?

A

high fibre diet

98
Q

What is the leading cause of diarrhea

A

bacterial or viral contamination

99
Q

What are some ways to prevent diarrhea?

A

food and water sanitation, immunization and adequate diets

100
Q

Where does gas (flatulence) in the digestive tract come from? (2 places)

A
  1. swallowed air

2. breakdown of certain undigested olds by colonic flora

101
Q

What causes lactose intolerance?

A

reduced digestion of lactose due to low availability of enzyme lactase

102
Q

What is the formula for BMI?

A

weight (kg)/height^2 (m^2)

103
Q

What is a good waist circumference for women?

A

more than 88cm

104
Q

what is a good waist circumference for men?

A

more than 102 cm

105
Q

What is normal body fat for a man of normal weight?

A

12-20%

106
Q

What is a normal body fat for a woman of normal weight?

A

20-30%

107
Q

What are 3 benefits of physical activity?

A
  1. burn calories
  2. decrease apetite
  3. increase metabolic rate
108
Q

Who is eligible for gastric bypass surgery?

A
  1. BMI greater than 40

2. BMI 35-40 with serious health problems related to weight

109
Q

Do fruits and veggies contain fibre?

A

YES

110
Q

Do Milk and Alternatives contain fibre?

A

NO

111
Q

what simple sugar do milk and alternatives contain?

A

lactose

112
Q

What types of carbs are contained in grains and grain products mostly?

A

mostly starch

113
Q

Do animal products contain carbs and fibre?

A

no

114
Q

Do legumes provide carbohydrates?

A

Some

115
Q

What should also increase when you increase dietary fibre?

A

fluid intake

116
Q

1 tsp= ___ ml but ___g

A

5ml but 4g

117
Q

T or F… Sugar causes dental decay!

A

TRUE

118
Q

Are alcohol sugars simple sugars?

A

yes

119
Q

What is the sweetest alcohol sugar?

A

Xylitol

120
Q

Do alcohol sugars cause toot decay?

A

NOOO

121
Q

Why are alcohol sugars limited in use?

A

due to their tendency to cause diarrhea

122
Q

Do artificial sugars promote tooth decay or have many calories?

A

NOO

123
Q

What’s a good alternative sugar for people with diabetes?

A

Artificial sugars

124
Q

What are the 5 artificial sweeteners approved for use in Canada?

A
  1. Aspartame
  2. Acesulfame- potassium
  3. Sucralose (Splenda)
  4. Saccharin
  5. Stevia
  6. Cyclamates
125
Q

What are the 2 categories of carbs?

A

Simple carbs and complex carbs

126
Q

What are the 2 types of simple carbs?

A

monosaccharides and disaccharides

127
Q

What is the type of complex carb?

A

polysaccharide

128
Q

What is the primary role of carbs in the body?

A

to provide energy!

129
Q

What are the 3 examples of monosaccharides?

A

glucose, fructose, galactose

130
Q

Glucose + fructose =

A

sucrose (table sugar)

131
Q

glucose + glucose =

A

maltose

132
Q

glucose + galactose =

A

lactose

133
Q

What are the 3 polysaccharides?

A

starches, glycogen and dietary fibres

134
Q

what is the plant storage form of carbs?

A

starches

135
Q

what is the human and animal storage form of carbs?

A

glycogen

136
Q

What are the 3 components of fibre?

A

bran (5layers of cell), germ and endosperm

137
Q

What is the reversible step one of CR?

A

glycolysis

138
Q

What is the point of no return in CR?

A

the complete breakdown of CO2 and H20

139
Q

What are the 2 types of fibre?

A

Soluble/Viscous Fibre and Insoluble fibre

140
Q

What are the health benefits of fibre intake?

A
  • lowers blood cholesterol… decreases risk of heart disease
  • modulates blood glucose levels… decreases risk of diabetes
  • maintains healthy bowel function
  • fosters weight control
141
Q

What is the minimum required carbohydrate intake?

A

130g/day

142
Q

WHO suggests less than ___% of total calories should come from sugars

A

10%

143
Q

What is the normal blood glucose range?

A

3.5-5.5 mmol/L

144
Q

Insulin stimulates release/absorption of glucose?

A

ABSORPTION to decrease glucose levels in blood

145
Q

Low blood glucose levels stimulate the pancreas to release

A

glucagon to release glycogen stores to increase glucose levels in blood

146
Q

What is the average age of onset for Type 1 diabetes?

A

youth-young adult

147
Q

What is the average age of onset for Type 2 diabetes?

A

middle age and childhood (NEW)

148
Q

Which form of diabetes is more common? Type 1 or Type 2?

A

Type 2

149
Q

What are the natural insulin levels in Type 1 diabetes?

A

pancreas makes too little or none

150
Q

What are the natural insulin levels in Type 2 diabetes?

A

pancreas may make enough or too much

151
Q

What is the pancreatic function like in Type 1?

A

insulin producing cells impaired or non functional

152
Q

What is the pancreatic function like in Type 2?

A

insulin producing cells may be normal

153
Q

What is the severity of symptoms in Type 1?

A

severe; most present on diagnosis

154
Q

What is the severity of symptoms in Type 2?

A

mild; may not all be present on diagnosis

155
Q

What is the medical management for Type 1?

A

Insulin Injections for life

156
Q

What is the medical management for Type 2?

A

insulin stimulating drugs or may need insulin

157
Q

What is the lifestyle treatment of Type 1?

A

diet, physical activity

158
Q

What is the lifestyle treatment for Type 2?

A

WEIGHT LOSS, diet, physical activity

159
Q

What is the fasting blood glucose level to be diagnosed with diabetes type 2?

A

7 mmol/L

160
Q

What is the Fasting blood glucose level to be diagnosed with pre diabetes?

A

5.6-6.9 mmol/L

161
Q

When is insulin resistance diagnosed?

A

Fasting blood glucose level larger than 5.6 mmol/L

162
Q

What causes the insulin deficiency in Type 1?

A

The person’s own immune system attacking and killing the pancreas portion that produces insulin

163
Q

What is the possible protection from Type 1?

A

breast feeding up to 6 months

164
Q

What is the prevention for gestational diabetes?

A

exercise, maintaining normal weight, healthy diet

165
Q

Where does starch digestion begin

A

Mouth

166
Q

Where does digestion starches begin?

A

Mouth- salivary amylase

167
Q

Where does fat digestion begin?

A

Mouth- fat digesting enzyme but most occurs in small intestine with lipase and bile

168
Q

Where does protein chemical digestion begin?

A

Stomach- pepsin is released

HPED 2507 (2 decks)

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