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Nutrition bullshit > stupid ass final > Flashcards

stupid ass final Flashcards

1
Q

What are some lifestyle habits that influence health/diets

A

tobacco use, alcohol use, nutritional choices

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2
Q

T/F: chronic diseases have a connection with poor diets

A

true (genetics and nutrition affect diseases to varying degrees)

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3
Q

what are the correct amount of kcals per gram of carbs, proteins, alcohol, and fat?

A

carbs: 4 kcal/gram
protein: 4 kcal/gram
alcohol: 7kcal/gram
fat: 9kcal/gram

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4
Q

which nutrients are energy yielding?

A

carbs, protein, alcohol, and fats

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5
Q

which nutrients are not energy yielding?

A

vitamins, minerals, phytochemicals

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6
Q

T/F: real food is superior to supplements

A

true

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7
Q

what is the scientific method

A

observations & questions –> hypothesis & prediction –> experiment –> results & interpretations –> hypothesis is either supported or not supported which is then met with a theory or new questions

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8
Q

what are types of studies

A

case study (looking at examples/what people already do), epidemiological study (looking at people in a particular area), intervention study (changing a person’s diet/habits to observe effects), laboratory study (inducing certain states such as deficiencies– usually animals), observational (physicians observing certain things in certain patients)

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9
Q

what is the best type of study to make decision analysis (highest level of evidence)

A

controlled clinical trial

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10
Q

what is a prospective cohort study

A

observing a person’s diet/habits and following them for a certain amount of time to look at the outcome

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11
Q

what is a randomized double-blind controlled clinical trial

A

where certain conditions (supernutrient vs. placebo) are randomly given to participants and the outcomes are compared

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12
Q

what is a documented clinical observation

A

observing people’s habits and then their outcomes later

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13
Q

What are the myplate recommendations for groups of foods that should be included in meals?

A

fruits(2cups), vegetables(2 1/2 cups), grains(6ounces), protein(5 1/2 ounces), and dairy(3 cups)

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14
Q

according to myplate, how much of your grains should be whole grains?

A

half

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15
Q

which nutrients does myplate recommend limiting?

A

sodium, saturated fats, added sugars

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16
Q

what lesser nutrient does harvard say is also important?

A

healthy oils

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17
Q

what are examples of dietary reference intakes (DRI)?

A

adequate intake (AI), estimated average requirement (EAR), recommended dietary allowances (RDA), tolerable upper intake level (UL)– they are designed for healthy people

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18
Q

what amount of people does the estimated average requirement (EAR) account for?

A

requirement for 50% of healthy population

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19
Q

what amount of people does the recommended dietary allowances (RDA) look at?

A

requirement for 97-98% of healthy population

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20
Q

what does the tolerable upper intake level look at?

A

level associated with adverse or toxic effects

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21
Q

what is AMDR’s?

A

Adequate macronutrient distribution ranges. A safe range of intake of a nutrient that provides an essential purpose, but where outside of that range may produce a risk of chronic disease and/or deficiency

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22
Q

what are the ranges of intakes recommended by the AMDR

A

45-65% carbs, 20-35% fat, 10-35% protein

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23
Q

whats the difference between RDI’s and DRV’s?

A

reference daily intakes monitor vitamins and minerals whereas daily reference values monitor carbs, protein, and fat

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24
Q

what are types of label claims

A

nutrients claims: characterize the level of nutrient in a food
health claims: characterize the relationship of food to a disease or health condition
structure/function claim: describe the effect that a substance has on the function of the body

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25
Q

nutrient density vs energy density

A

nutrient density: provides greater contribution to nutrient need than calorie need
energy density: comparison of a food’s caloric content per gram weight of the food

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26
Q

what are characteristics of a nutritious diet?

A

adequacy, balance, calorie control, moderation, variety

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27
Q

which vitamins are fat-soluble?

A

vitamins A, D, E, K

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28
Q

which vitamins are water-soluble?

A

B vitamins and C vitamins

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29
Q

T/F: fat soluble vitamins need to be consumed every day

A

False, they’re stored in the body (deficiencies and toxicities can occur)

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30
Q

where are water-soluble vitamins absorbed?

A

directly into the blood

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31
Q

T/F: water-soluble vitamins are stored in the body

A

False (usually), most are excreted in urine, and toxicities are unlikely

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32
Q

what are the timing-intake requirements for fat and water soluble vitamins?

A

fat soluble vitamins are needed in periodic doses while water soluble vitamins are needed in frequent doses

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33
Q

what is bioavailability

A

access of a dietary nutrient to its tissue target. for example, some foods are very nutrient dense, but only a certain amount is actually absorbed. (ingestion does not equal action)

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34
Q

T/F: naturally occurring nutrients are safer than synthetic supplements

A

False, not always, some natural foods are poisonous to humans

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35
Q

what is food fortification

A

adding various nutrients to produced foods. Federally mandated food fortification programs ensure that once common and debilitating diseases e.g. rickets and pellagra are now virtually unheard of in the US– can also help reduce birth defects in pregnant women

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36
Q

enrichment of grain products

A 
Mandatory enrichment replaces some (not all) nutrients:
Thiamin
Riboflavin
Niacin
Folic acid
Iron
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37
Q

T/F: vitamin k is stored like the other fat soluble vitamins

A

False, vitamin k is preferentially excreted

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38
Q

T/F: you should never take nutrient supplements

A

False, sometimes they can be very helpful and necessary, as long as the benefits outweigh the risks and you don’t take too much– but whole foods are generally better.

39
Q

what organs make up the GI tract?

A

mouth, esophagus, stomach, small intestine, large intestine (accessory organs: liver, pancreas, gall bladder)

40
Q

digestion

A

Process of breaking down foods into a form the body can use

41
Q

absorption

A

Uptake of nutrients from the GI tract into the blood or lymph

42
Q

sphincters (in order)

A

lower esophageal (stops backflow into esophagus) –> pyloric (flow from stomach into small intestine) –> sphincter of oddi (flow of bile into small intestine) –> ileocecal valve (prevents large intestine contents from going back into small intestine) –> anal

43
Q

what is peristalsis

A

the involuntary constriction and relaxation of the muscles of the intestine or another canal, creating wavelike movements that push the contents of the canal forward– happens through the esophagus, stomach, and small intestine

44
Q

what is the large intestine for

A

mass movements, absorption of water and electrolytes, expulsion of feces, and housing of beneficial bacteria

45
Q

what role does the mouth play in digestion

A

chewing occurs in the mouth where food is mixed with saliva to break down bacteria (lysozyme), break down starch (amylase), and create a bolus (mucus)

46
Q

what is the epiglottis

A

prevents food from entering the trachea (prevents choking)

47
Q

what is segmentation

A

back and forth movement to break up food

48
Q

where is acid and what does it do

A

in the stomach, promotes digestion of protein, destroys microorganisms, and increases solubility of minerals

49
Q

where is bile and what does it do

A

in the liver (but stored in the gallbladder), aids in fat digestion

50
Q

where is bicarbonate and what does it do

A

in pancreas and small intestine, neutralizes stomach acid when it reaches the small intestine

51
Q

how do hormones relate to digestion

A

they regulate digestion and absorption

52
Q

what protects the stomach from being digested

A

mucus

53
Q

what can lead to ulcers in the stomach or small intestine

A

NSAIDS

54
Q

where does most digestion and absorption occur

A

small intestine

55
Q

what is chyme

A

the pulpy acidic fluid of partly digested food that is passed into the small intestine from the stomach

56
Q

what are villi in the small intestine

A

Villi increase the internal surface area of the intestinal walls making available a greater surface area for absorption.

57
Q

what systems move nutrients around the body

A

cardiovascular (water soluble nutrients) and lymphatic (fat soluble nutrients)

58
Q

which part of the digestive system holds/processes food the longest

A

colon/large intestine (12-14 hours)

59
Q

where are different energy-providing nutrients stored?

A

liver – carbs (sugar)
muscles – carbs (sugar)
fat cells – fat (triglycerides)

60
Q

what builds new proteins?

A

amino acids

61
Q

characteristics of the fed/feasting state

A
  • During and immediately post-meal state
  • It is a time of “plenty”
  • Fuels (glucose, fats, etc.) are readily available
  • Sugar (glucose) is used as the main energy source
  • Excess fuel is stored for later use as glycogen and fat (triglycerides)
  • Glycogen is stored in the liver and muscle; Fat is stored in adipose tissue
62
Q

characteristics of the fasting state

A
  • In-between meals or overnight fast (sleeping)
  • It is a time of fuel scarcity
  • Fuels have to be released from storage
  • Body tissues and organs switch from using glucose to using fat as a fuel/energy source
  • The brain continues to use glucose but can after an extended period also use ketone bodies (derived from fat)
  • The liver will release glucose from storage for other organs/tissues to use
  • Muscle will use stored glucose during exercise
63
Q

steps of carb processing

A

carbohydrate –> broken down into glucose -> stored in liver and muscle glycogen stores, excess is stored in body fat stores

64
Q

steps of fat processing

A

fat –> broken down into fatty acids –> stored in body fat stores

65
Q

steps of protein processing

A

protein –> broken down into amino acids –> nitrogen is lost in urine, and excess is stored in body fat stores

66
Q

in extreme or prolonged periods of feasting/starvation/prolonged intense exercise, the body can use ________ for energy

A

ketone bodies

67
Q

what are the two major hormones that regulate fuel metabolism and storage?

A

insulin and glucagon

68
Q

what is the relationship between insulin and glucagon?

A

they have opposing actions, so when one goes up, the other one goes down

69
Q

what does insulin do

A

causes blood sugar levels to fall, happens after a meal/during feasting state, causes fuel to be stored

70
Q

what does glucagon do

A

causes blood glucose levels to rise, happens during time of fasting, causes fuel to be released from storage

71
Q

what role does the hypothalamus play in eating

A

it’s the integration site for regulation of satiety

72
Q

what is ghrelin

A

the “hunger” hormone, produced by the stomach when it’s empty, opposes weight loss

73
Q

what is leptin

A

the “full” hormone that tells you when you’re full/satisfied, reduces hunger/appetite, leptin resistance can lead to obesity

74
Q

what is energy equilibrium, positive energy balance, and negative energy balance

A 
equil. = energy intake equals energy expenditure
positive = energy intake is greater than expenditure
negative = energy intake is less than expenditure
75
Q

what is the basal metabolic rate (BMR)

A

minimum amount of energy in a fasting state

76
Q

what are some factors that can increase basal metabolism

A

greater muscle mass, male gender, body temperature, caffeine and tobacco use, recent exercise

77
Q

which type of fat is “better” to have on your body? subcutaneous or visceral?

A

subcutaneous, visceral fat is closer to organs

78
Q

which carbohydrates are digestible and which aren’t?

A

digestible: sugars and starch
indigestible: fiber

79
Q

which carbohydrates are complex and which are simple?

A

complex: starch and fiber
simple: sugars

80
Q

what is the only animal derived food that contains significant amounts of carbs? (most come from plants)

A

milk

81
Q

what are the 3 monosaccharides?

A

fructose, glucose, galacgose

82
Q

what are the 3 disaccharides?

A

maltose, sucrose, lactose

83
Q

what’s the difference between starch and glycogen?

A

starch is the plant’s storage form of glucose and glycogen is the body’s storage form of glucose

84
Q

what is ketosis?

A

Ketone bodies are made from the incomplete breakdown of fatty acids in the liver and used for energy when it doesn’t have enough carbohydrates to use

85
Q

why do nutrition experts recommend fiber-rich foods?

A

maintenance of digestive tract health, healthy weight management, lower cholesterol and heart disease risk, blood glucose control

86
Q

where does starch digestion begin?

A

mouth

87
Q

what is gluconeogenesis?

A

the generation of glucose from non-carbohydrates, especially protein/amino acids

88
Q

what is responsible for lowering blood glucose levels?

A

insulin

89
Q

what is responsible for raising glucose levels?

A

glucagon

90
Q

what is hypoglycemia and what are some symptoms?

A

abnormally low blood glucose; produces weakness, rapid heartbeat, anxiety, hunger, and trembling

91
Q

what are some causes of hypoglycemia?

A

poorly managed diabetes (too much insulin), medications, alcohol abuse

92
Q

what is type I diabetes

A

autoimmune disorder where your immune system attacks the pancreas and you lose the ability to produce insulin

93
Q

what is type II diabetes

A

loss of sensitivity to insulin and your body has trouble recognizing it, obesity underlies many cases

94
Q

how is protein digested

A

the stomach denatures protein in food, then enzymes attack peptide bonds. Then, further breakdown takes place in the small intestine where amino acids are absorbed

Nutrition bullshit (2 decks)

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