stupid ass final Flashcards
What are some lifestyle habits that influence health/diets
tobacco use, alcohol use, nutritional choices
T/F: chronic diseases have a connection with poor diets
true (genetics and nutrition affect diseases to varying degrees)
what are the correct amount of kcals per gram of carbs, proteins, alcohol, and fat?
carbs: 4 kcal/gram
protein: 4 kcal/gram
alcohol: 7kcal/gram
fat: 9kcal/gram
which nutrients are energy yielding?
carbs, protein, alcohol, and fats
which nutrients are not energy yielding?
vitamins, minerals, phytochemicals
T/F: real food is superior to supplements
true
what is the scientific method
observations & questions –> hypothesis & prediction –> experiment –> results & interpretations –> hypothesis is either supported or not supported which is then met with a theory or new questions
what are types of studies
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)
what is the best type of study to make decision analysis (highest level of evidence)
controlled clinical trial
what is a prospective cohort study
observing a person’s diet/habits and following them for a certain amount of time to look at the outcome
what is a randomized double-blind controlled clinical trial
where certain conditions (supernutrient vs. placebo) are randomly given to participants and the outcomes are compared
what is a documented clinical observation
observing people’s habits and then their outcomes later
What are the myplate recommendations for groups of foods that should be included in meals?
fruits(2cups), vegetables(2 1/2 cups), grains(6ounces), protein(5 1/2 ounces), and dairy(3 cups)
according to myplate, how much of your grains should be whole grains?
half
which nutrients does myplate recommend limiting?
sodium, saturated fats, added sugars
what lesser nutrient does harvard say is also important?
healthy oils
what are examples of dietary reference intakes (DRI)?
adequate intake (AI), estimated average requirement (EAR), recommended dietary allowances (RDA), tolerable upper intake level (UL)– they are designed for healthy people
what amount of people does the estimated average requirement (EAR) account for?
requirement for 50% of healthy population
what amount of people does the recommended dietary allowances (RDA) look at?
requirement for 97-98% of healthy population
what does the tolerable upper intake level look at?
level associated with adverse or toxic effects
what is AMDR’s?
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
what are the ranges of intakes recommended by the AMDR
45-65% carbs, 20-35% fat, 10-35% protein
whats the difference between RDI’s and DRV’s?
reference daily intakes monitor vitamins and minerals whereas daily reference values monitor carbs, protein, and fat
what are types of label claims
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
nutrient density vs energy density
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
what are characteristics of a nutritious diet?
adequacy, balance, calorie control, moderation, variety
which vitamins are fat-soluble?
vitamins A, D, E, K
which vitamins are water-soluble?
B vitamins and C vitamins
T/F: fat soluble vitamins need to be consumed every day
False, they’re stored in the body (deficiencies and toxicities can occur)
where are water-soluble vitamins absorbed?
directly into the blood
T/F: water-soluble vitamins are stored in the body
False (usually), most are excreted in urine, and toxicities are unlikely
what are the timing-intake requirements for fat and water soluble vitamins?
fat soluble vitamins are needed in periodic doses while water soluble vitamins are needed in frequent doses
what is bioavailability
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)
T/F: naturally occurring nutrients are safer than synthetic supplements
False, not always, some natural foods are poisonous to humans
what is food fortification
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
enrichment of grain products
Mandatory enrichment replaces some (not all) nutrients: Thiamin Riboflavin Niacin Folic acid Iron
T/F: vitamin k is stored like the other fat soluble vitamins
False, vitamin k is preferentially excreted
T/F: you should never take nutrient supplements
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.
what organs make up the GI tract?
mouth, esophagus, stomach, small intestine, large intestine (accessory organs: liver, pancreas, gall bladder)
digestion
Process of breaking down foods into a form the body can use
absorption
Uptake of nutrients from the GI tract into the blood or lymph
sphincters (in order)
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
what is peristalsis
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
what is the large intestine for
mass movements, absorption of water and electrolytes, expulsion of feces, and housing of beneficial bacteria
what role does the mouth play in digestion
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)
what is the epiglottis
prevents food from entering the trachea (prevents choking)
what is segmentation
back and forth movement to break up food
where is acid and what does it do
in the stomach, promotes digestion of protein, destroys microorganisms, and increases solubility of minerals
where is bile and what does it do
in the liver (but stored in the gallbladder), aids in fat digestion
where is bicarbonate and what does it do
in pancreas and small intestine, neutralizes stomach acid when it reaches the small intestine
how do hormones relate to digestion
they regulate digestion and absorption
what protects the stomach from being digested
mucus
what can lead to ulcers in the stomach or small intestine
NSAIDS
where does most digestion and absorption occur
small intestine
what is chyme
the pulpy acidic fluid of partly digested food that is passed into the small intestine from the stomach
what are villi in the small intestine
Villi increase the internal surface area of the intestinal walls making available a greater surface area for absorption.
what systems move nutrients around the body
cardiovascular (water soluble nutrients) and lymphatic (fat soluble nutrients)
which part of the digestive system holds/processes food the longest
colon/large intestine (12-14 hours)
where are different energy-providing nutrients stored?
liver – carbs (sugar)
muscles – carbs (sugar)
fat cells – fat (triglycerides)
what builds new proteins?
amino acids
characteristics of the fed/feasting state
- 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
characteristics of the fasting state
- 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
steps of carb processing
carbohydrate –> broken down into glucose -> stored in liver and muscle glycogen stores, excess is stored in body fat stores
steps of fat processing
fat –> broken down into fatty acids –> stored in body fat stores
steps of protein processing
protein –> broken down into amino acids –> nitrogen is lost in urine, and excess is stored in body fat stores
in extreme or prolonged periods of feasting/starvation/prolonged intense exercise, the body can use ________ for energy
ketone bodies
what are the two major hormones that regulate fuel metabolism and storage?
insulin and glucagon
what is the relationship between insulin and glucagon?
they have opposing actions, so when one goes up, the other one goes down
what does insulin do
causes blood sugar levels to fall, happens after a meal/during feasting state, causes fuel to be stored
what does glucagon do
causes blood glucose levels to rise, happens during time of fasting, causes fuel to be released from storage
what role does the hypothalamus play in eating
it’s the integration site for regulation of satiety
what is ghrelin
the “hunger” hormone, produced by the stomach when it’s empty, opposes weight loss
what is leptin
the “full” hormone that tells you when you’re full/satisfied, reduces hunger/appetite, leptin resistance can lead to obesity
what is energy equilibrium, positive energy balance, and negative energy balance
equil. = energy intake equals energy expenditure positive = energy intake is greater than expenditure negative = energy intake is less than expenditure
what is the basal metabolic rate (BMR)
minimum amount of energy in a fasting state
what are some factors that can increase basal metabolism
greater muscle mass, male gender, body temperature, caffeine and tobacco use, recent exercise
which type of fat is “better” to have on your body? subcutaneous or visceral?
subcutaneous, visceral fat is closer to organs
which carbohydrates are digestible and which aren’t?
digestible: sugars and starch
indigestible: fiber
which carbohydrates are complex and which are simple?
complex: starch and fiber
simple: sugars
what is the only animal derived food that contains significant amounts of carbs? (most come from plants)
milk
what are the 3 monosaccharides?
fructose, glucose, galacgose
what are the 3 disaccharides?
maltose, sucrose, lactose
what’s the difference between starch and glycogen?
starch is the plant’s storage form of glucose and glycogen is the body’s storage form of glucose
what is ketosis?
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
why do nutrition experts recommend fiber-rich foods?
maintenance of digestive tract health, healthy weight management, lower cholesterol and heart disease risk, blood glucose control
where does starch digestion begin?
mouth
what is gluconeogenesis?
the generation of glucose from non-carbohydrates, especially protein/amino acids
what is responsible for lowering blood glucose levels?
insulin
what is responsible for raising glucose levels?
glucagon
what is hypoglycemia and what are some symptoms?
abnormally low blood glucose; produces weakness, rapid heartbeat, anxiety, hunger, and trembling
what are some causes of hypoglycemia?
poorly managed diabetes (too much insulin), medications, alcohol abuse
what is type I diabetes
autoimmune disorder where your immune system attacks the pancreas and you lose the ability to produce insulin
what is type II diabetes
loss of sensitivity to insulin and your body has trouble recognizing it, obesity underlies many cases
how is protein digested
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
