test 1 Flashcards by Sammy Blenden

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

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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

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name the 6 classes of nutrients and designate which are grouped as macronutrients and micronutrients

carbohydrate, fat, protein, vitamins, minerals, water

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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)

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how are minerals categorized

trace or major minerals

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which macronutrient provides fuel to the central nervous system and muscles

carbohydrates

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what are the four types of fat

saturated fats, trans fat, monounsaturated fats, polyunsaturated fats

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what percentage of the body is made up of water

60 percent

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what are functional foods

foods that have a potentially positive effect on health beyond basic nutrition

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how many calories (per gram) are in each of the macronutrients

carbohydrate - 4kcal/g
fat- 9 kcal/g
protein- 4 kcal/g

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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

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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

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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

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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

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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

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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

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define epidemiology

the study of diseases in populations, diet-disease pattern

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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

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double blind study

consists of; experimental group and control group, subjects randomly assigned, used frequently in studies for new drugs

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placebo effect

(fake) participant who wasn’t receiving treatment but thought they were and reported feeling better

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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

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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

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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)

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what’s the difference between positive energy balance and negative energy balance

positive energy balance=weight gain

negative energy balance = weight loss

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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 ```