What is Nutrition Flashcards
1
Q
what is the most important factor in picking a food to eat?
A
taste
2
Q
how can an environment influence a culture’s cuisine?
A
climate, soil, native plants/animals, distance from water
3
Q
food environment
A
variety of food choices available, size and shape of plates/glasses, packaging of food, and type/amount of food visible
4
Q
about how many hours of food commercials do children see on TV per year?
A
30
5
Q
Fruits and Vegetables (FNV) campaign
A
celebrities marketing eating healthy to kids
6
Q
factors that drive our food choices
A
taste and enjoyment culture and environment social life and trends nutrition knowledge advertising time, convenience, and cost habits and emotions
7
Q
T/F price reduction would increase purchase of healthy foods
A
true
8
Q
nutrition
A
science that studies how nutrients and other components of food nourish the body and affect body functions and overall health
9
Q
what do nutritional scientists study?
A
how much of each nutrient we need
factors that influence our needs
what happens if we do not consume enough
10
Q
nutrients
A
compounds in foods that sustain body processes
11
Q
functions of nutrients
A
help replace dead cells
provide energy
regulate metabolism
provide structure
12
Q
6 categories of nutrients
A
carbohydrates lipids proteins vitamins minerals water
13
Q
beneficial non-nutrient compounds of food
A
phytochemical/zoochemicals
non digestible fiber
additives
14
Q
makeup of plant foods
A
90% water
10% carb, fat, protein, vitamin, mineral
15
Q
makeup of animal foods
A
70% water
30% fat, protein, mineral, vitamin (no carb)
16
Q
essential nutrients
A
nutrients that must be consumed from food because they cannot be made in the body
17
Q
nonessential nutrients
A
nutrients that the body can make in sufficient quantities
18
Q
conditionally essential nutrients
A
nonessential nutrients that become essential
19
Q
organic (carbon containing) nutrients
A
vitamins, fats, proteins, carbohydrates
20
Q
inorganic nutrients
A
minerals and water
21
Q
least complex nutrients
A
minerals (only one element!)
22
Q
how does the body get energy?
A
body gets chemical energy from nutrients in food, which store energy in their chemical bonds
23
Q
how does the body use energy from foods?
A
in digestion and metabolism, bonds are broken and energy is released
24
Q
energy-yielding nutrients
A
3 nutrients that provide energy to the body to fuel physiological functions
carbs, proteins, fats
25
what is a non-nutrient but supplies energy?
alcohol
26
kilocalories
how scientists measure energy in a food
| technically: amount of energy required to raise temp of 1kg water by 1 degree Celsius
27
1 kcal = _____ cal
1000
28
"Calorie" means the same thing as
kilocalorie
29
how much energy is in carbohydrates?
4 kcal/gram
30
how much energy is in proteins?
4 kcal/gram
31
how much energy is in fats?
9 kcal/gram
32
how much energy is in alcohol?
7 kcal/gram
33
what does the body do with energy that was not used to fuel the body?
stores this energy (mostly as fat) in adipose tissue --> leading to weight gain
34
macronutrients
essential nutrients that the body needs in large amounts
| water, carbohydrates, proteins, and lipids
35
micronutrients
essential nutrients that the body needs in smaller amounts
| vitamins and minerals
36
T/F Macronutrients are more important to health than micronutrients
false! they are equally important
37
Carbohydrates: Provide energy? Participate in growth, maintenance, support, or structure? Regulate body processes?
yes; no; no
38
Protein: Provide energy? Participate in growth, maintenance, support, or structure? Regulate body processes?
yes; yes; yes
39
Lipids: Provide energy? Participate in growth, maintenance, support, or structure? Regulate body processes?
yes; yes; yes
40
water: Provide energy? Participate in growth, maintenance, support, or structure? Regulate body processes?
no; yes; yes
41
vitamins: Provide energy? Participate in growth, maintenance, support, or structure? Regulate body processes?
no; yes; yes
42
Minerals: Provide energy? Participate in growth, maintenance, support, or structure? Regulate body processes?
no; yes; yes
43
which nutrient is the primary energy source
carbohydrates
44
what do carbs supply to the body?
simple sugar (glucose)
45
what are the only foods without carbs?
```
animal products (besides dairy!)
ex: meat, poultry, fish, eggs
```
46
other primary energy source other than carbohydrates
lipids
47
which type of lipid do we mostly eat?
triglycerides
48
function of proteins
provide building blocks (amino acids) to synthesize/grow/maintain tissues
49
what are tissues in muscles, bone, and skin mostly made up of?
protein
50
how do proteins differ from carbs and lipids (chemically)
they contain N and sometimes S, in addition to C, H, and O
51
many ____ function as coenzymes, to help enzymes catalyze reactions
vitamins
52
how many known vitamins are there?
13
53
water soluble vitamins
vitamin C + the 8 B vitamins
| easily absorbed and excreted, must consume daily
54
fat soluble vitamins
vitamins A, D, E, and K
| stored in liver and fatty tissues, do not need to be consumed daily
55
functions of minerals
assist body processes, help form structure of hard tissues (Bone) and soft tissues (RBCs)
56
how are minerals classified?
by amount needed in diet and total content found in body
| major or trace
57
major minerals
needed in at least 100 mg/day
| found in amounts of at least 5g in the body
58
functions of major minerals
bone/teeth structure
maintain fluid balance
energy metabolism
muscle contraction
59
trace minerals
needed in less than 100 mg/day
| found in amounts of less than 5g in body
60
functions of trace minerals
transport oxygen, cell growth and development, control metabolic rate, body defenses, etc
61
water is vital to these key body functions:
```
metabolism
digestion and absorption
circulation
excretion
maintain temp
lubricant
cushion
```
62
best approach to meeting nutritional needs
have a well balanced diet
63
functional foods
foods that may provide additional health benefits beyond basic nutrient value
64
examples of functional foods
iodized salt, oatmeal, GMO foods with enhanced nutrition, fortified foods
65
phytochemicals
non-nutritive chemicals that occur naturally in plants
| may play a role in fighting chronic diseases
66
zoochemicals
non-nutritive animal compounds that play a role in fighting chronic diseases
67
example of zoochemicals
omega 3s added to butter substitutes
| probiotics in yogurt
68
3 ways diet influences health
1. decreases risk of chronic disease
2. prevents nutrient-deficiency diseases
3. interact in a beneficial ways with your genes`
69
__/10 top leading causes of death are chronic diseases related to poor nutrition
4 (heart disease, cancer, stroke, diabetes
70
most chronic diseases are from interactions of:
genetic makeup and environmental factors (including diet)
71
genes
chemical instructions for assembling body proteins
| responsible for appearance, metabolism, and susceptibility to disease
72
gene expression
processing of genetic info to create specific protein
73
epigenetics
study of variety of environmental factors and other mechanisms influencing gene expression
74
nutrigenetics
how genetic variations influence one's response to his/her diet
75
nutrigenomics
how nutrients and other components of foods influence genetic expression
76
malnourished
inappropriate level of essential nutrients to maintain health
includes undernourished and overnourished
77
undernourished
lacks specific nutrient or isn't eating enough energy
| puts you at risk of losing too much weight or developing disease
78
overnourished
overconsumes a particular nutrient or eats too many kcal
| puts you at risk of being overweight, developing disease, or accumulating toxic amounts of specific nutrient
79
ABCD method framework- what does each letter mean?
Anthropometric Data
Biochemical (lab) data
Clinical Exam
Dietary Intake Assessments
80
anthropometric measurements
```
height
weight
BMI
waist to hip ratio
waist circumference
```
81
biochemical measurements
blood
urine
feces
82
clinical measurements
observe hair, fingernails, lips, mouth, muscles, joints, overall appearance`
83
dietary intake measurements
diet history
diet record
food frequency questionnaire
24hr dietary recall
84
food frequency questionnaire
provides evidence of one's eating/drinking patterns over time
reasonably reliable, accurate, and inexpensive
"per day/week/mo", "seldom" type wording
85
is a FFQ helpful in finding actual amounts of food/drink consumed?
no
86
food record
diary of what foods/beverage are eaten, how much, and when over a defined time period (usually 3-7d)
87
drawbacks of food record
accuracy depends on subject's skill/commitment
| subject may lie
88
24 hour dietary recall
quick assessment conducted by interviewer who asks patient to recall all food/drinks eaten in previous day
relies on skill of interviewer and ability of patient to remember accurately
89
drawback of 24hr recall
1 24hr period may not provide accurate estimate of typical daily intake
90
which tools for collecting dietary intake data are best for amounts of food?
food record or 24 hour dietary recall
91
anthropometric data
data about body size and composition
all easily observed with scale and tape measure
provides data on one's lean body tissue and percent body fat
92
NHANES
popular annual test to determine nutritional status of americans of all ages and monitor risk behavior
uses 24 hour recall
93
american diets are too high in:
added sugar
saturated fat
sodium
94
>___% of U.S. adults are obese
35
95
when is a consensus reached about nutritional advice?
after multiple affirming research studies have been conducted
96
research on humans is usually which type?
observational or experimental
97
observational research
systematically observing subjects to see if there is a relationship to certain outcomes
NOT CAUSAL
98
epidemiological research
type of observational research that looks at health/disease in populations of people
99
experimental research
involves at least 2 groups of subjects receiving different treatments
100
registered dietician nutritionist (RDN)
professional with the most nutrition training (at least bachelors plus national exam)
trained to administer medical nutrition therapy
101
public health nutritionists
may have undergrad in nutrition, but not considered RDN
102
Licensed dietician nutritionist (LDN)
one who has met specified education and experience criteria deemed by a state licensing board necessary to be an expert in field of nutrition
103
is nutritionist or dietician the credible one?
dietician
104
Human body composition
60% H2O
20% fat
17% protein
The rest
105
Carbs in vegetables are mostly
Dietary fiber
106
Heart disease deaths per year
600k
107
Cancer deaths per year
500k
108
Stroke deaths per year
200k
109
T/F vitamin d cures rickets
True
