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Nutrition 100 > test 1 > Flashcards

test 1 Flashcards

1
Q

ounce equivalence of 1 cup

A

8 oz

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2
Q

4 cups equal ____ quarts

A

1

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3
Q

3 tsp equal ___tbs

A

1

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4
Q

4 tbs equals ___cups

A

1/4

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5
Q

1 oz equals___g

A

28.35

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6
Q

16 oz equals ___lbs

A

1

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7
Q

2.2 lbs equals ____kilograms

A

1 kg

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8
Q

454 g equals ____lbs

A

1

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9
Q

1g equals____mg

A

1000

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10
Q

1g equals ____ug

A

1,000,000 micrograms

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11
Q

order of digestive organs

A

mouth–>esophagus–>stomach–>small intestine–>colon

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12
Q

what are accessory organs?

A

liver, gallbladder, pancreas and they are at the lebel of the stomach/small intestine.

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13
Q

What is chemical breakdown?

A

breakdown of the chemicals in food

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14
Q

what is mechanical breakdown?

A

chewing peristalsis

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15
Q

enzymes are….

A

substances that break down molecules

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16
Q

what kind of breakdown happens in the stomach?

A

mechanical (chewing) and chemical (saliva)

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17
Q

what kind of breakdown happens in the esophagus?

A

Mechanical (peristalsis)

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18
Q

What kind of breakdown happens in the stomach?

A

Mechanical: churning of muscles
Chemical: HCI(denatures, straightens out chains).

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19
Q

where does protein digestion begin?

A

the stomach

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20
Q

What type of breakdown happens in the small intestine?

A

mechanical: peristalsis

chemical (lots): fat digestion, can access bile, carb, fat and protein digestion.

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21
Q

where does fat digestion start?

A

the small intestine

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22
Q

what carries fat?

A

Lymph

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23
Q

what does the blood carry?

A

carb and protein

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24
Q

where does the blood and lymph carry the nutrients?

A

the liver

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25
Q

describe carb digestion throughout the system

A

in the mouth, saliva begins chemical digestion of carbs. nothing happens to carbs in the stomach. in the small intestine carbs are broken down to monosaccharides before they are absorbed and then carried into the liver where the liver will turn it into energy. If no energy is needed it will put it into glucagon storage and is those are full then it will store it as fat.

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26
Q

What are the main monosaccharides?

A

glucose
galactose
fructose

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27
Q

Which hormones regulate blood glucose levels?

A

insulin

glucagon

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28
Q

what are the big disaccharides?

A

sucrose
maltose
lactose

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29
Q

what are the big polysaccharides?

A

starch and fiber

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30
Q

what is sucrose made of?

A

glucose and fructose

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31
Q

what is maltose made of?

A

two glucose

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32
Q

what is lactose made of?

A

one galactose and one glucose

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33
Q

how is starch digested?

A

it can be broken down by enzymes in the mouth and the pancrease

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34
Q

how is fiber digested?

A

it can’t be digested

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35
Q

what is refined wheat?

A

they only use the endosperm. you lose a lot of the nutrients

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36
Q

what is enriched wheat?

A

when they chemically add in nutrients that were lost and some

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37
Q

what is whole grain?

A

when they use the whole grain so that it has all of the nutrients and also has fiber from the bran.

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38
Q

glycogen

A

storage form of glucose in the liver and muscle tissue

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39
Q

lactose intolerance

A

when your body doesn’t produce lactase so you can’t break down lactose. It’s treated with lactaid pills. they are coated so that they can make it through the stomach and into the intestine.

40
Q

type II diabetes

A 
insulin resistance 
high glucose levels 
consequences:
nerve destruction 
loss of eye sight 
blood vessel destruction 
treatment:
exercise
medication 
watch carbs
40
Q

what are the major nutrients?

A 
carbs
protein 
fat
water
vitamins
minerals
40
Q

What are the stages of change?

A 
premeditation: not even thinking about it yet
contemplation 
preparation:researching 
action:doing it 
maintenance:habitual, part of life.
40
Q

placebo

A

non-treatment

40
Q

blind study

A

one of both don’t know what they are getting

40
Q

correlation

A

things happen simultaneously, not necessarily cause

40
Q

cause/effect

A

causing effect

40
Q

intervention

A

treatment. what are we changing?

40
Q

where can we find good nutrition info?

A

a specialist

40
Q

DRI

A

Dietary reference intakes

40
Q

anecdote

A

one tim story/ experience. if more than one person has same anecdote, then it can be important

40
Q

what are some study limitations?

A

bias
not enough limitations-too many variables at once
no placebos

52
Q

which nutrients do fruits contribute

A

folate, vitamin A, vitamin C, potassium and fiber

53
Q

which fruits should we limit?

A 
canned or frozen fruit in syrup
juices 
punches
ades
fruit drinks with added sugars
fried plantains
54
Q

1c of fruit equals

A

1c fresh, frozen, or canned fruit
1/2 dried fruit
1c 100%fruit juice

55
Q

which nutrients do vegetables contribute?

A

folate, vit A, vit C, vit K, vit E, magnesium, potassium, fiber

56
Q

which vegetables should we avoid?

A

baked beans, candied sweet potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables

57
Q

1c vegetables equals

A

1c cut-up raw or cooked vegetables
1c cooked legumes
1c vegetable juice
2c raw, leafy greens

58
Q

which nutrients do grains contribute?

A

folate, niacin, riboflavin, thiamin, iron, magnesium, selenium and fiber.

59
Q

which grains should we limit?

A

biscuits, cakes, cookies, cornbread, crackers, croissants, doughnut, fried rice, granola, muffins, pastries, pies, presweetened cereal, taco shells

60
Q

1 oz of grains equals:

A 
1 slice of bread
1/2 c cooked rice, pasta, or cereal
1 oz dry pasta or rice
1c ready to eat cereal 
3c popped popcorn
61
Q

which nutrients do proteins contribute?

A

protein, essential fatty acids, niacin, thiamin, vit B6, vit B12, iron, magnesium, potassium, and zinc

62
Q

which proteins should we limit?

A

bacon, baked beans, fried meat, seafood, poultry, eggs or tofu, refried beans, ground beef, hot dogs, luncheon meats, marbled steaks, poultry with skin, sausages, and spare ribs.

63
Q

1 oz of protein equals:

A 
1 oz cooked lean meat, poultry, or seafood 
1 egg
1/4c cooked legumes or tofu
1 tbs peanut butter 
1/2 oz nuts or seeds
64
Q

which nutrients do milk products contribute?

A

protein, riboflavin, vit B12, calcium, potassium, and when fortified vit A and Vit D

65
Q

1c milk or milk product equals

A

1c milk, yogurt, or fortified soy milk
1.5 oz natural cheese
2 oz processed cheese

66
Q

which nutrients do oils contribute?

A

vit E and essential fatty acids

67
Q

1 tsp oil equals

A

1 tsp vegetable oil
1tsp soft margarine
1tbs low fat mayonnaise
2tbs light salad dressing

68
Q

what does “high in” a specific nutrient mean?

A

it has more than 20% of that nutrient

69
Q

what does “good in” for a specific nutrient mean?

A

it has 10-19% of DRA

70
Q

what does “free in” mean?

A

it has a negligible amount of that nutrient

71
Q

what are the requirements for “healthy”?

A

needs to be low in bad things and a good source of at least one vitamin and/or mineral

72
Q

how are ingredients listed on labels?

A

they are listed by weight

73
Q

how much of your daily calories should come from carbs?

A

45-65%

74
Q

clinical trial

A

done in a lab. compares two different groups on of which is given a treatment and the other isn’t

75
Q

laboratory study

A

similar to clinical study except that it is usually done with animals

76
Q

intervention study

A

we are treating them by introducing a life style change

77
Q

cohort study

A

they are following a group of people over a period of time.

78
Q

case control study

A

comparing a group with a disease or disorder (case) to a group that doesn’t have the disease or disorder (control)

79
Q

cross sectional study

A

measures something at a particular point in time. large group of people

80
Q

observational study

A

no attempt is made to effect the outcome. they are just observing the subjects and certain outcomes are measured.

81
Q

case study

A

usually done to one person. documents a unique or event in an individual

82
Q

what are five characteristics of a healthy diet?

A 
adequacy 
balance
calorie control 
moderation 
variety
83
Q

how many calories do you get from one gram of carbs

A

4 cal/g

84
Q

how many calories do you get from one gram of fat?

A

9cal/g

85
Q

how many calories do you get from one gram of protein?

A

4 cal/g

86
Q

adequacy

A

the sufficient amounts of fiber, essential nutrients, and energy required to maintain health and body weight

87
Q

balance

A

proportioning

providing food of a number of types in proportion to each other

88
Q

calorie control

A

control of energy intake

89
Q

moderation

A

providing constituents within set limits, not to excess

90
Q

variety

A

providing a wide selection of foods.

91
Q

tell me about fiber

A

it plays a big role in large intestine.
the bacteria in our large intestine can digest some of the fiber which then gives off byproducts like gas and fatty acids.

92
Q

soluble fiber has a ____effect

A

metabolic

93
Q

insoluble fiber has…..health and promotes….

A

gastro intestinal (structural) health and helps promote GI health

94
Q

how many calories do you get per gram of alcohol

A

7cal/g

95
Q

what are the daily amounts for each food group for a 2400 calorie/day diet?

A 
2c fruit 
3c veggies
8 oz grains 
6.5 oz protein 
3c milk 
7 tsp oils 
330 calories from fat/sugars.

Nutrition 100 (8 decks)

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