test 1 Flashcards
what is the difference between an essential and non-essential nutrient
essential: must come from external source (diet or supplement) as body cannot make on its own
non-essential: body can manufacture some nutrients from the raw materials of other nutrients
what is the purpose of the Daily reference Intakes (DRI’s)
guidelines of how much of each essential nutrient you should consume each day (on average
name the 6 classes of nutrients and designate which are grouped as macronutrients and micronutrients
carbohydrate, fat, protein, vitamins, minerals, water
how many vitamins are essential and what are the two categories
only needed in tiny amounts fat soluble (total of 4) and water soluble (total of 9)
how are minerals categorized
trace or major minerals
which macronutrient provides fuel to the central nervous system and muscles
carbohydrates
what are the four types of fat
saturated fats, trans fat, monounsaturated fats, polyunsaturated fats
what percentage of the body is made up of water
60 percent
what are functional foods
foods that have a potentially positive effect on health beyond basic nutrition
how many calories (per gram) are in each of the macronutrients
carbohydrate - 4kcal/g
fat- 9 kcal/g
protein- 4 kcal/g
calculate the total calories from a food when given the amount of carbohydrate, protein and fat
you multiply the amount of grams by how the amount of kcal/g then add all the totals from the carbohydrate, protein, and fats
what are four tools the government uses to track what American’s eat
(DHHS) department of Health and Human Services
(USDA) my plate and dietary guidelines
(FDA) health claims
(FTC) labeling and false advertising
what are some of the current trends in what American’s eat
overall calorie intake is lower, intake is still excessive and activity levels are too low
which chronic diseases does obesity increase the chances of acquiring
coronary heart disease and heart attacks
type 2 diabetes
cancer
sleep apnea and breathing problems
what are the three main reasons for confusion regarding reliable nutrition advice
lack of regulation of information and advertising
potential financial gain
everyone is genetically different so some health advice may not apply to all
how does the DSHEA classify nutritional supplements? what role does the FDA have in regulating supplements
as either drugs or foods
-if classified as drugs it would require years of research and millions of dollars sold
-if classified as foods would require no prior research to be sold
~the DSHEA doesn’t allow the FDA from regulating supplements as heavily
define epidemiology
the study of diseases in populations, diet-disease pattern
case-control study
researchers compare people who do to those who don’t have a particular condition
ex: individuals who have type 2 diabetes are overweight
double blind study
consists of; experimental group and control group, subjects randomly assigned, used frequently in studies for new drugs
placebo effect
(fake) participant who wasn’t receiving treatment but thought they were and reported feeling better
name some of the “red flags” when it comes to identifying questionable nutrition advice
time tested
one product does it all
quick and easy fixes
paranoid accusations
when assessing your disease potential, what is the relationship between your relatives and your risk
your risk increases off you have more relatives with diseases
your risk increases if relationships to relative(s) is closer
highest risk if you have 2 first degree relatives with a specific disease
first degree relative -mother/father/sibling
higher risk if disease developed in first degree relative before age 50
why is genetic testing of limited value for some chromic diseases
since causes are more complex involving multiple genes interacting with multiple environmental factors (lack of excursive, smoking)
what’s the difference between positive energy balance and negative energy balance
positive energy balance=weight gain
negative energy balance = weight loss
what’s the difference between hunger and appetite
hunger: physiological (internal) drive to eat; controlled by external or environmental cues
appetite: psychological (external) drive to eat (craving); controlled by external or environmental cues
what is leptin and what affect does it have on the desire to eat
a hormone produced by the adipose tissue that decreases desire to eat
fat cells use leptin to communicate fullness to the brain
is hunger or appetite most likely to cause overeating
appetite
what are some examples of external (psychologic) influences that disrupt our ability to identify when to stop eating
sight, smell and taste of food
anxiety, stress
climate
presence of others and getting of meal
what are the three components of total energy expenditure (energy out)
physical activities
thermic effect of food
basal metabolism
what is basal metabolism and what percentage of overall calories burned each day does it represent
the energy (calories) burned to maintain all involuntary processes that keep the body alive roughly 60-70%
which factors increase basal metabolic rate (BMR)
periods of growth
amount of muscle
gender
what is the thermic effect of food and what percentage of overall calorie needs does it represent
calories used to digest, absorb, and metabolize food nutrients
roughly 5-10% above the total basal energy used
how many calories/kg are recommended for a non-exerciser, a moderate active person and a heavy exerciser
non-exerciser: 25 calories
moderatley active: 30 calories
heavy exerciser: 35 calories
name the 4 methods for determining appropriate weight
height weight charts
body fat %
BMI
waist circumference
what is the limitation of the BMI as an indicator of overall health? At what BMI does health risk increase
it does not take into account muscle tissue vs fat or other health indicators
40
what is the BMI for someone who is classified as overweight and obese?
overweight: 25.0-29.9
obese: greater than 30
what factors should be considered when setting a healthy weight goal
weight history and family weight history (genetics)
current health status
how do your clothes fit, does waist size keep going up
energy levels
name the 5 methods of assessing body-fat
fat-fold method hydrodesnsitometry bioelectrical impedance air displacement plethysmography dual energy X-ray abosrptiometry (DEXA)
what is the difference between android obesity and gynecoid obesity and which is associated with health problems
android obesity: upper-body obesity, associated with more heart disease, HTN, type 2 diabetes
gynecoid obesity:lower body obesity, encouraged by estrogen and progesterone
what is the Set Point theory
no matter how hard a person tries their body resists weight change and any weight loss is temporary
what are the chances a child will be obese as an adult if one parent is obese? If both parents are obese
40% chance
80% chance
what are the 3 components of a good weight loss program
an eating plan that is nutritionally sound and a good fit
regular exercise
behavior component (psychology of behavior change)
what are the characteristics of a sound weight loss/weight maintenance diet?
must be low in calories, but not too low
contains common foods for long term success
adapted to individual’s genetics, habits and tastes
permeant change with eating problems/habits
slow and steady weight loss and improves overall health
why don’t extreme diets generally work? What are the physiologic reasons
generally very low in calories or eliminate food groups and don’t work in the long term
what is the recommendation for amount of regular physical activity for weight loss and why is important for weight loss
should be 1 hour most days of the week, it not only increases calories burned but it preserves muscle
chain breaking
breaking the link between two behaviors, these links can lead to excessive intake
cognitive restructuring
changing your frame of mind regarding eating/physical activity
contingency management
forming a plan of action in response to a situation, rehearse in advance appropriate responses to pressure of eating at parties
self-monitoring
helps you understand your eating habits and know what needs addressed/changed
what is the purpose of bariatric surgery
procedure performed on people who are dangerously obese, for the purpose of losing weight by reducing the size of the stomach and/or malabsorption
what are the criteria to qualify for bariatric surgery
BMI> 35
BMI> 30 w/ other health issues such as diabetes
psychological evaluation
pregnancy (not planned for ~ year post-op)
what are the 2 components of a healthy diet
moderation and balance
what is the appropriate calorie range for most adults
2,000-2,500
what are the recommendations for combing balance and moderation
grains, fruits, vegetables, dairy, meats
nutrient density
comparison of vitamin and mineral content to number of kcal
emoty calories
provides kcal and few to no other nutrients and not filling
what are 3 tools the government provides to help guide healthy eating
dietary guidelines
food labels
my healthy plate
what nutrients are required to be listed in the current food label
saturated fat
trans fat
total carbohydrates
total sugars
in what order are the ingredients listed on the food packaging
in defending order by weight
examples of nutrient claims
low fat, reduced fat, low sugar
examples of health claims
heart healthy, reduces cholesterol
best choice, correct portions, and nutrients in grains
whole grains; slice of bread; 1/2 cup cooked rice/pasta; folate, niacin
best choice, correct portions, and nutrients in fruits
fresh/frozen; medium sized fresh fruit; carbohydrate, vitamin C, A
best choice, correct portions, and nutrients in vegetables
fresh/frozen; 1 cup raw or cooked; vitamin C,A
best choice, correct portions, and nutrients in dairy
skim or 1% milk; 1 cup of milk; protein and calcium
best choice, correct portions, and nutrients in meat/protein
lean meat and poultry; 1 ounce of meat; protein, iron, zinc
list the healthy improvements that can be made to a fast food order
avoid/limit fries avoid/limit regular soda leave off high calorie condiments leave cheese off sandwich avoid/limit fried fish or chicken
what are some tips for eating at a restaurant and still maintaining a healthy diet
get a to-go container immediately and put half of meal in as left overs avoid heavy cream sauces/soups avoid fatty meats get salad dressing on the side avoid high sugar or alcoholic beverages
