test 1 Flashcards
ounce equivalence of 1 cup
8 oz
4 cups equal ____ quarts
1
3 tsp equal ___tbs
1
4 tbs equals ___cups
1/4
1 oz equals___g
28.35
16 oz equals ___lbs
1
2.2 lbs equals ____kilograms
1 kg
454 g equals ____lbs
1
1g equals____mg
1000
1g equals ____ug
1,000,000 micrograms
order of digestive organs
mouth–>esophagus–>stomach–>small intestine–>colon
what are accessory organs?
liver, gallbladder, pancreas and they are at the lebel of the stomach/small intestine.
What is chemical breakdown?
breakdown of the chemicals in food
what is mechanical breakdown?
chewing peristalsis
enzymes are….
substances that break down molecules
what kind of breakdown happens in the stomach?
mechanical (chewing) and chemical (saliva)
what kind of breakdown happens in the esophagus?
Mechanical (peristalsis)
What kind of breakdown happens in the stomach?
Mechanical: churning of muscles
Chemical: HCI(denatures, straightens out chains).
where does protein digestion begin?
the stomach
What type of breakdown happens in the small intestine?
mechanical: peristalsis
chemical (lots): fat digestion, can access bile, carb, fat and protein digestion.
where does fat digestion start?
the small intestine
what carries fat?
Lymph
what does the blood carry?
carb and protein
where does the blood and lymph carry the nutrients?
the liver
describe carb digestion throughout the system
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.
What are the main monosaccharides?
glucose
galactose
fructose
Which hormones regulate blood glucose levels?
insulin
glucagon
what are the big disaccharides?
sucrose
maltose
lactose
what are the big polysaccharides?
starch and fiber
what is sucrose made of?
glucose and fructose
what is maltose made of?
two glucose
what is lactose made of?
one galactose and one glucose
how is starch digested?
it can be broken down by enzymes in the mouth and the pancrease
how is fiber digested?
it can’t be digested
what is refined wheat?
they only use the endosperm. you lose a lot of the nutrients
what is enriched wheat?
when they chemically add in nutrients that were lost and some
what is whole grain?
when they use the whole grain so that it has all of the nutrients and also has fiber from the bran.
glycogen
storage form of glucose in the liver and muscle tissue
lactose intolerance
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.
type II diabetes
insulin resistance high glucose levels consequences: nerve destruction loss of eye sight blood vessel destruction treatment: exercise medication watch carbs
what are the major nutrients?
carbs protein fat water vitamins minerals
What are the stages of change?
premeditation: not even thinking about it yet contemplation preparation:researching action:doing it maintenance:habitual, part of life.
placebo
non-treatment
blind study
one of both don’t know what they are getting
correlation
things happen simultaneously, not necessarily cause
cause/effect
causing effect
intervention
treatment. what are we changing?
where can we find good nutrition info?
a specialist
DRI
Dietary reference intakes
anecdote
one tim story/ experience. if more than one person has same anecdote, then it can be important
what are some study limitations?
bias
not enough limitations-too many variables at once
no placebos
which nutrients do fruits contribute
folate, vitamin A, vitamin C, potassium and fiber
which fruits should we limit?
canned or frozen fruit in syrup juices punches ades fruit drinks with added sugars fried plantains
1c of fruit equals
1c fresh, frozen, or canned fruit
1/2 dried fruit
1c 100%fruit juice
which nutrients do vegetables contribute?
folate, vit A, vit C, vit K, vit E, magnesium, potassium, fiber
which vegetables should we avoid?
baked beans, candied sweet potatoes, coleslaw, french fries, potato salad, refried beans, scalloped potatoes, tempura vegetables
1c vegetables equals
1c cut-up raw or cooked vegetables
1c cooked legumes
1c vegetable juice
2c raw, leafy greens
which nutrients do grains contribute?
folate, niacin, riboflavin, thiamin, iron, magnesium, selenium and fiber.
which grains should we limit?
biscuits, cakes, cookies, cornbread, crackers, croissants, doughnut, fried rice, granola, muffins, pastries, pies, presweetened cereal, taco shells
1 oz of grains equals:
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
which nutrients do proteins contribute?
protein, essential fatty acids, niacin, thiamin, vit B6, vit B12, iron, magnesium, potassium, and zinc
which proteins should we limit?
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.
1 oz of protein equals:
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
which nutrients do milk products contribute?
protein, riboflavin, vit B12, calcium, potassium, and when fortified vit A and Vit D
1c milk or milk product equals
1c milk, yogurt, or fortified soy milk
1.5 oz natural cheese
2 oz processed cheese
which nutrients do oils contribute?
vit E and essential fatty acids
1 tsp oil equals
1 tsp vegetable oil
1tsp soft margarine
1tbs low fat mayonnaise
2tbs light salad dressing
what does “high in” a specific nutrient mean?
it has more than 20% of that nutrient
what does “good in” for a specific nutrient mean?
it has 10-19% of DRA
what does “free in” mean?
it has a negligible amount of that nutrient
what are the requirements for “healthy”?
needs to be low in bad things and a good source of at least one vitamin and/or mineral
how are ingredients listed on labels?
they are listed by weight
how much of your daily calories should come from carbs?
45-65%
clinical trial
done in a lab. compares two different groups on of which is given a treatment and the other isn’t
laboratory study
similar to clinical study except that it is usually done with animals
intervention study
we are treating them by introducing a life style change
cohort study
they are following a group of people over a period of time.
case control study
comparing a group with a disease or disorder (case) to a group that doesn’t have the disease or disorder (control)
cross sectional study
measures something at a particular point in time. large group of people
observational study
no attempt is made to effect the outcome. they are just observing the subjects and certain outcomes are measured.
case study
usually done to one person. documents a unique or event in an individual
what are five characteristics of a healthy diet?
adequacy balance calorie control moderation variety
how many calories do you get from one gram of carbs
4 cal/g
how many calories do you get from one gram of fat?
9cal/g
how many calories do you get from one gram of protein?
4 cal/g
adequacy
the sufficient amounts of fiber, essential nutrients, and energy required to maintain health and body weight
balance
proportioning
providing food of a number of types in proportion to each other
calorie control
control of energy intake
moderation
providing constituents within set limits, not to excess
variety
providing a wide selection of foods.
tell me about fiber
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.
soluble fiber has a ____effect
metabolic
insoluble fiber has…..health and promotes….
gastro intestinal (structural) health and helps promote GI health
how many calories do you get per gram of alcohol
7cal/g
what are the daily amounts for each food group for a 2400 calorie/day diet?
2c fruit 3c veggies 8 oz grains 6.5 oz protein 3c milk 7 tsp oils 330 calories from fat/sugars.
