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Nutrition > Unit 1 > Flashcards

Unit 1 Flashcards

1
Q

______ is the biological drive to find and eat food and is regulated by internal mechanisms underlying metabolism

A

Hunger

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2
Q

________ is the psychological drive to eat and is influenced by external factors such as environment social customs, etc.

A

Appetite

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3
Q

_______ is a state in which there is a temporary feeling of satisfaction with no desire to eat

A

Satiety

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4
Q

_______ and ______ centers of the brain maintain nutrient availability in our body

A

Feeding and satiety

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5
Q

What is nutrition?

A

The science that links. Foods to health and disease

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6
Q

Nutrition includes the processes by which the human organism _______, _______, ________, _____ and ______ food substances

A

Ingests, digests, absorbs, tranpsort and excretes food substances

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7
Q

Foods provide _____ and _____

A

Energy and nutrients

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8
Q

What are the 3 characteristics an essential nutrient?

A

1) it has a specific biological function
2) removing it from the diet leads to decline in human biological function
3) adding the missing nutrient back to the diet before permanent damage occurs restores those biological functions impaired by its absence

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9
Q

What are the quidelines of nutrition?

A

Focus on variety, nutrient densit and amount

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10
Q

What are the 3 functions of nutrients?

A

Provide energy

Promote growth, development and maintenance

Regulate biochemical processes

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11
Q

What are the 6 classes of nutrients?

A 
Carbohydrates 
Lipids
Proteins
Vitamins
Minerals
Water
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12
Q

What classes of nutrients provide energy?

A

Lipids and carbohydrates

Proteins in times of starvation

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13
Q

What sources fo nutrients promote growth, devleopment and maintenance?

A

Proteins and lipids
Water
Some vitamins and minerals

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14
Q

What sources of nutrients regulate biochemical processes?

A

Proteins
Water
Some lipids,vitamins and minerals

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15
Q

________ are nutrients needed in gram quantities in the diet

_______ are nutrients need in milligram or microgram quantiteis in the diet

A

Macronutrients

Micronutrients

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16
Q

What are examples of macronutrients?

A 
Water
Carbohydrates 
Lipids
Protein 
Fiber
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17
Q

What are examples of micronutrients?

A

Vitamins and minerals

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18
Q

There are ____ essential nutrients: ___ families

A

42

6

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19
Q

What is the essential carb?

A

Glucose

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20
Q

What are the essential lipids? (2)

A 
Linoleic acid (omega-6)
Alpha-linolenic acid (omega 3)
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21
Q

What are the 9 essential amino acids?

A

Histidine, leucine, isoleucine, lysine, methionine, threonine, tryptophan and valine

HILK MFW TV
(Single letter abbreviations)

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22
Q

What are the two categories of vitamins?

A

Water-soluble and lipid soluble

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23
Q

What are the essential water soluble vitamins?

A

B1, B2, B3, B5, B6, B7, folate and ascorbic acid (vitamin C)

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24
Q 
What are the full names of the following water soluble vitamins?
B1
B2
B3
B5
B6
B7
C
A 
B1: thiamine 
B2: riboflavin 
B3: Niacin
B5: pantothenic acid 
B6: pyridoxine
B7: biotin 
C: ascorbic acid
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25
Q

What are the essential lipid soluble vitamins?

A

Vitamin A
Vitamin D
Vitamin E
Vitamin K

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26
Q

What are the full names of the following lipid-soluble vitamins A, D, E and K?

A

A: retinoids -al, -ol, oic acid

D: calcitriol or calciferol

E: tocopherols

K: quinone

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27
Q

What are the 7 essential major minerals ( greater than 100mg/day)?

A 
Calcium 
Phosphorus 
Magnesium 
Sulfur
Sodium 
Potassium 
Chloride
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28
Q

What are the 8 essential trace minerals?

A 
Iron
Zinc
Manganese
Molybdenum copper
Selenium 
Iodide
Chromium 
fluoride
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29
Q

There are ____ essential vitamins (number)

There are _____ essential minerals (number)

A

13 essential vitamins

16 essential minerals

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30
Q

______ are inorganic and never cell made

A

Minerals

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31
Q

Is water organic or inorganic?

A

Inorganic

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32
Q

What are the energy densities for carbs, lipids and proteins?

A

Carbs: 4 cal/g
Lipids: 9 cal/g
Protein: 4 cal/g

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33
Q

What are other names for carbs?

A

Sugar, starches and fibers

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34
Q

______ are chemical made by and found in plants

A

Phytochemicals

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35
Q

______ May contributes to a reduced risk of cancer or cardiovascular disease in people who consume them regularly

A

Phytochemicals

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36
Q

Garlic, onions and leeks are the source of what phytochemicals

A

Alicin and allyl sulfide

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37
Q

Blueberries, egg plant, plums and beets are sources of what phytochemical?

A

Anthocyanins

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38
Q

Chilli pepper is the source of what phytochemical?

A

Capsaicin

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39
Q

Orange, red and yellow veggies and fruits (papaya, carrots, zucchini and berries) are all sources of what phytochemical?

A

Carotenoids

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40
Q

Tea is the source of what phytochemical?

A

Catechins

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41
Q

Citrus fruits, onions, apples, grapes, red wine, tea and chocolate are sources of what phytochemical?

A

Flavonoids

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42
Q

Cruciferous vegetables are sources of what phytochemicals?

A

Indoles and isothiocyanates

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43
Q

Soy beans and legumes are sources of what phytochemical?

A

Isoflavones

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44
Q

Flaxseeds and whole grains are sources of what phytochemical?

A

Lignans

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45
Q

Tomatoes are sources of what phytochemical?

A

Lycopene

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46
Q

Apples, berries, grapes, pears, melon, nuts are sources of what phytochemical?

A

Polyphenols

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47
Q

Grapes, peanuts and red wine are sources of what phytochemical?

A

Resveratrol

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48
Q 
What are the colors of the following phytochemicals?
Lycopene: 
Anthocyanins: 
Beta-carotene:  
Zeaxanthin:
A

Lycopene: red color
Anthocyanins: purple
Beta-carotene: orange
Zeaxanthin: yellow green

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49
Q

What are the colors of the following phytochemicals?

Isothiocyanates:
Alicin:
Flavonoids:

A

Isothiocyanates: green and odiferous (mustard greens)

Alicin: white green

Flavonoids: orange green

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50
Q

Tomatoes can be called __________ because they contain several phytochemicals including lycopene

A

Functional foods

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51
Q

Diets rich in _____ have been linked with a lower risk of prostate cancer and colorectal cancer

A

Lycopene

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52
Q

What are the uses of energy sources?

A

Build new compounds
Perform muscular movements
Promote nerve transmissions
Maintain ion balance within cells

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53
Q

What are the mixes of energy sources?

A

Carbohydrates
Protein
Fat
Alcohol

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54
Q 
What are the energy values of the nutrients below:
Carbohydrates
Fat
Protein 
Alcohol
A

4 kcal per gram

9 kcal per gram

4 kcal per gram

7 kcal per gram

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55
Q

What is a calorie?

A

The amount of heat it takes to raise the temperature of 1 gram of water by 1 degree Celsius

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56
Q

How are controlled xperiements defined?

A

Randomized, double blind, placebo-controlled study design

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57
Q

________ study compares disease vs healthy grou that is matched for other characteristics

A

Case control

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58
Q

Describe a randomized, double blind placebo-controlled study

A

Random assignment of participants to each group

Experimental vs control or placebo

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59
Q

In the typical North American diet what is the percent of kcal as
Proteins
Carbohydrates
Fats

A

Proteins: 15%
CHO: 52%
Fat: 33%

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60
Q

Of the 15% of kcal as proteins in the typical North American diet, how much are we receiving from simple sugars? From complex carbs?

A

50 % simple sugars

50% complex carbs

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61
Q

What does complex carbs mean?

A

Starchy foods

Fiber rich foods

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62
Q

Do we want our carbohydrates to come from simple sugars or complex carbs?

A

Complex carbs, superficially more of the fiber rich foods and less of the starchy foods

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63
Q

What are the percent ranges for macronutrient distribution advocated by FNB and AMDR?

A

10%-35% calories from protein
45% to 65% from carbohydrate
20% to 35% from lipids

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64
Q

Describe a healthful diet

A

Consuming a variety of nutrient dense foods within and across the food groups such as
Whole grains, fruits, veggies, low fat or fat free milk or milk products
Lean meats and other protein sources

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65
Q

What are the 6 weight and status objectives of healthy people 2020?

A

1) healthier food access
2) healthcare and worksite settings
3) weight status
4) food insecurity
5) food and nutrient consumption in populations greater than 2 years
6) iron deficiency

66
Q

What are 3 key elements to good nutrition and healthy lifestyle?

A

Diet
Physical activity
Lifestyle

67
Q

What are 5 things that can lead to the freshman 15?

A 
Stressful situations
University environment 
Peer pressure 
Alcohol 
Lack of exercise
68
Q

What are tips to avoid the freshman fifteen?

A 
Eat breakfast 
Plan ahead
Limit liquid calories 
Stock the fridge with healthy choices 
Exercise regularly
69
Q

What is the food philosophy that works?

A

Consume a variety of foods balanced by a moderate intake of each food

70
Q

What is nutrients density?

A

Comparison of vitamin and mineral ( and phytochemicals) content with number of kcal

71
Q

What is energy density?

A

Comparison of kcal content with weight of food

Kcal and weight

72
Q

Do you avoid food or choose food with high energy densities?

A

Avoid

73
Q

Describe desirable nutrition

A

Intake meets body’s needs

Body has a small surplus

74
Q

What is undernutrition and what can it lead to?

A

Intake is below body’s needs
Surpluses are depleted
Health declines
Metabolic processes slows or stop

75
Q

Describe overnutrition

A

Intake exceeds body’s needs
Short term: few symptoms
Long term: serious conditions and obesity

Abuse of supplements

76
Q

What are the 3 states of nutritional status?

A

Under nutrition
Desirable nutrition
Overnutrition

77
Q

What are the ABCDE’s of measuring nutritional state?

A 
A- anthropometric 
B-biochemical 
C-clinical 
D-dietary 
E-environmental (economical and educaitonal)
78
Q

What are the limitations of nutritional assessment?

A

Delayed symptoms and signs

Symptoms due to different causes

79
Q

__________ used to values current intake for a specific nutrient. The further you story above or below this value, the greater your chances of devleoping nutritional problems

A

Recommended dietary allowance (RDA)

80
Q

_______ used to evaluate current intake of nutrients. It implies that further research is required before it is an established recommendation

A

Adequate intake (AI)

81
Q

________ used to estimate calorie needs of the average person with a specific height, weight, gender, age and physical activity pattern

A

Estimated energy requirement (EER)

82
Q

_______ is the maximum tolerated level of a nutrient without inducing an adverse effect

A

Upper level (UL)

83
Q

__________ used as a rough guide for comparing the nutrient content of a food to approximate human needs

A

Daily value (DV)

Calculated based on a 2000 kcal diet

84
Q

_________ is recommended intake os nutrients that meet the needs of almost all healthy ppl of similar age and gender

A

Recommended dietary allowances (RDA)

85
Q

What are the limitations of nutritional assessment?

A

Delayed symptoms and signs (asymptomatic)

Symptoms due to multiple causes

86
Q

What does DRI stand for?

A

Dietary reference intakes

87
Q

What are examples of things you should eat lessof?

A

Calories from solid fats and added sugars SoFA’s
Refined grains
Sodium
Saturated fat

88
Q

What is the number 1 aim for your diet?

A

Caloric balance

  • enjoy your food but eat less
  • avoid oversized portions
89
Q

DRIs are not used on food labels (_____ and _____ specific)

A

Gender and age

90
Q

FDA developed the DV’s using two standards. What are those standards?

A

RDI’s for vitamins and trace minerals

Daily reference values (DRV’s) for macronutrients and major minerals

**only used on food labels

91
Q

Daily values are based on ______ calories (#)
______% of those calories from carbohydrates
_____% calories from lipids
______% from protein

A

60% calories from carbs
30% calories from lipids
10% calories from protein

92
Q

What is the daily value of fiber set at per 1000 calories?

A

11.5g per 1000 calories

93
Q

What are the requirements on food labels?

A 
Products name
Manufacturers address and name
Uniform serving size
Amount in package 
Ingredients in descending order by weight 
Nutrient components
94
Q

What are the 4 layers of the GI tract?

A

Mucosa
Submucosa
Muscle
Serosa

95
Q

Saliva is _____% water

A

95%

96
Q

_________ is in saliva and does partial digestion of starch to form limit dextrins

A

Alpha-amylase

97
Q

Alpha amylase (ptyalin) performs parietal digestion of starch to form _________

A

Limit dextrins

98
Q

What is the pH for saliva that is favorable for amylase activity?

A

6-7

99
Q

Saliva contains what 4 things?

A

Alpha-amylase
Mucus
Lysozyme
R-protein

100
Q

What are the components of mucus in the saliva?

A

Mostly water
Electrolytes (K+, HCO3-)
Glycoproteins (mostly polysaccharides with some protein, mucin)

101
Q

What component of saliva breaks down cell wall of bacteria (has beta1,4 glycosidase activity)

A

Lysozyme

102
Q

What compoent of the saliva stabilizes released vitamins B-12 from food?

A

R-protein

103
Q

What is essential for vitamin B-12 absorption?

A

R-protein

104
Q

What is the capacity of the stomach?

A

Approx 6 cups

105
Q

What are the gastric secretions (6)?

A 
Hydrochloride acid 
Pepsinogen 
Intrinsic factor 
Histamine
Gastrin
Ghrelin
106
Q

What cells secrete HCl?

A

Parietal cells

107
Q

What initiates activation of pepsinogen?

A

HCl

108
Q

______ denatures and facilitates digestion of dietary protein.
Releases food-bound vitamin B-12 and allows R-protein to bind

A

HCl

109
Q

_______ is secreted by chief cells, activated by HCl

A

Pepsinogen

110
Q

_____ is secreted by parietal cells

A

Intrinsic factor

111
Q

______ is a glycoprotein that binds to B-12 releases from R-protein in the small intestine and carriers in the ileum allowing absorption of B-12 vitamin

A

Intrinsic factor

112
Q

What is histamine secreted by in the stomach?

A

Enterochromaffin-like cells (ECL)

113
Q

______ is a hormone that stimulates acid secretion by parietal cells

A

Histamine

114
Q

______ is secreted by Gastrin cells (G cells)

A

Gastrin

115
Q

________ is a hormone that stimulates pepsinogen and acid secretion

A

Gastrin

116
Q

What secretes the hormone ghrelin?

A

Ghrelin cells

117
Q

_______ is a hormone that acts as a short-term appetite stimulant

A

Ghrelin

118
Q

What secretes mucus in the stomach?

A

Goblet cells

119
Q

What is the ideal pH for pepsinogen, partial digestion of dietary protein and binding of vitamin B-12 and R protein

A

pH 1-2

120
Q

What percent of digestion takes place in small intestine (in duodenum and upper jejunum)

A

95%

121
Q

What are the small intestine secretions?

A 
Water and mucus 
Ions 
Enteropeptidase 
Sucrase, lactase, maltase, isomaltase, glucoamylase 
Peptide PYY
Gastric inhibitory peptide 
Secretin 
Cholecystokinin
122
Q

What ions are in small intestine secretions?

A 
Na+
K+
Ca2+
Cl-
HCO3-
123
Q

_________ starts the activation of pancreatic zymogen trypsin

A

Enteropeptidase

124
Q

_____ digests sucrose

_____ digests lactose

______ digests maltase

______ digests isomaltose

_______ digests maltotriose

A 
Sucrase 
Lactase
Maltase
Isomaltase
Glucoamylase
125
Q

______ is secreted by small and large intestines into the blood

A

Peptide PYY

126
Q

What small intestine secretion secretion is a short-term appetite supressor?

A

Peptide PYY

127
Q

_______ is secreted by small intestine into the blood and inhibits stomach motility

A

Gastric inhibitory peptide

128
Q

What small intestine secretion stimulates insulin secretion?

A

Gastric inhibitory peptide

129
Q

________ is secreted by the duodenum and jejunum into the blood and stimulates secretion of pancreatic bicarbonate

A

Secretin

130
Q

_____ stimulates secretion of pancreatic bicarbonate

A

Secretin

131
Q

_________ is secreted by the duodenum and jejunum into the blood
Stimulates zymogen secretions from pancreas

A

Cholecystokinin

132
Q

_______ inhibits stomach motility

A

Cholecystokinin

133
Q

How are fats absorbed?

A

As MAGs by passive transport

134
Q

How are proteins absorbed?

A

As free amino acids by secondary active transport using a Na gradient

135
Q

How are glucose and galactose absorbed in the SI?

A

By secondary active transport using a sodium gradient (SGT)

136
Q

How is fructose absorbed in the SI?

A

Passive transport via GLUT5

137
Q

What are the accessory organs in the digestive system?

A

Salivary glands
Liver and gall bladder
Pancreas

138
Q

What are the salivary gland secretions?

Liver and gallbladder secretions?

A

Saliva

Bile

139
Q

What are 4 examples of pancreatic secretions?

A

Pancreatic juice
Digestive enzymes
Bicarbonate
Hormones

140
Q

What are the components of pancreatic secretions?

A

Mostly water
Sodium bicarbonate
Alpha-amylase
Zymogens

141
Q

Pancreatic secretion is regulated by ______ and by the intestinal hormones _______ and ______

A

Ach

Cholecystokinin and secretin

142
Q

What are the components of bile?

A 
Water
Bile salts
Cholesterol 
Lecithins
Fatty acids 
Bilirubin 
Ions
143
Q

Describe the large intestine. Structure and function

A

No villi or enzymes
Mucus producing cells

Absorption of water, some minerals and vitamins and elimination of feces

144
Q

Bacterial flora in the large intestine synthesizes vitamins ____ and _____

A

K and biotin

145
Q

_______ are live microorganism that provide health benefits when they are consumed in sufficient amounts

A

Probiotics

146
Q

______ are non-digestive carbohydrates that promote growth of beneficial bacteria in the Large intestine

A

Prebiotics

147
Q

What are two examples of probiotic bacteria?

A

Lactobacili or Bifidobacteria

148
Q

What is an example of a prebiotic

A

Inulin

149
Q

Where is inulin found?

A

Chicory, wheat, onions, asparagus and bananas

150
Q

______ and _____ are added to some processed foods to add texture, bulk. And potential health benefits

A

Inulin and fructans

151
Q

Stool elimination is facilitated by _______

A

Fiber-rich diets

152
Q

What are the primary nutrients absorbed in the stomach?

A

Alcohol 20% and a minor amount of water

153
Q

What are the primary nutrients absorbed in the small intestine?

A 
Ca2+, Mg, Fe, other minerals
Glucose
Amino acids, fats, vitamins, water (70-90%)
Alcohol (80%)
Bile acids
154
Q

What are the primary nutrients absorbed in the large intestine?

A

Na+, K+
FA
Gases
Water (10-30%)

155
Q

In the liver, bile acids converted to _______

A

Bile salts

156
Q

What happens to bile salts in the small intestine?

A

Bile salts converted to bile acids by intestinal bacteria

157
Q

How are bile acids transported back to the liver?

A

Portal vein

158
Q

___________ is the study of interactions between nutrition and genetics; includes nutrigenetics and nutrigenomics

A

Nutritional genomics

159
Q

_______ is study of the effects of genes on nutritional health. Such as variations in nutrient requirement and responsiveness to dietary modifications

A

Nutrigenetics

160
Q

________ is the study how food impacts health through interaction with our genes and its subsequent effect on gene expression

A

Nutrigenomics

Nutrition (4 decks)

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