Chapters 1, 2 & 3: intro to nutrition & physiology basics Flashcards
List the diseases in which nutrition plays SOME role
osteoporosis, osteoarthritis, some forms of cancer, depression
List the diseases with a STRONG nutritional component
type 2 diabetes, heart disease, high blood pressure, stroke, obesity
List the diseases DIRECTLY caused by nutritional deficiencies or toxicities
pellagra, scurvy, rickets, iron-deficiency anemia
What are nutrients and what are the 6 groups of nutrients found in foods?
chemicals in food that are critical to human growth and function; carbohydrate, fat, protein, vitamins, minerals, and water
Which class of nutrients provides energy and which does not?
macronutrients provide energy (calories), micronutrients do not
What is a kilocalorie?
How we measure energy; the amount of energy required to raise the temperature of 1 kg of water by 1°C
What are carbohydrates made of and how much energy do they contain?
carbon, hydrogen, and oxygen; 4 calories/gram
What are fats made of and how much energy do they contain?
carbon, hydrogen and oxygen; 9 calories/gram
What are proteins made of and how much energy do they contain?
carbon, hydrogen, oxygen, and nitrogen; 4 calories/gram
Which macronutrients are primary sources of energy?
carbohydrates and fats; proteins are a last resort energy source
List and describe the fat soluble vitamins
A, D, E, K; stored in the body so toxicity is possible
List and describe the water soluble vitamins
B & C; not stored in the body and so excess is excreted in urine (toxicity unlikely)
What is the Estimated Energy Requirement (EER) and what does it take into account?
the average dietary energy (calorie) intake that is predicted to maintain energy balance (stable body weight); takes into account age, weight, height, activity, and gender
What is the Acceptable Macronutrient Distribution Range (AMDR)? What are the ranges for each macronutrient?
the range of macronutrient intake associated with reduced chronic disease risk; expressed as % of calories; carb: 45-65%, fat: 20-35%, protein: 10-35%
What questions should you ask to determine scientific validity?
Who is reporting the info?
Who conducted and paid for the research?
Is the report based on reputable studies?
Based on testimonials?
Did it undergo peer review and repeated experiments?
Recent date?
Sponsor’s credentials?
Internet address? (.gov, .edu, .org)
List the reliable sources for nutritional information
Registered dietitian nutritionist (RDN), dietetic technician, registered (DTR), professionals with advanced degree in nutrition (B.A./B.S., M.S., Ph.D.), medical doctor with appropriate expertise in nutrition (M.D., D.O.), naturopath (N.D.)
What does weight gain or loss depend on?
1) Energy balance: energy intake vs. energy expenditure & macronutrient composition of the diet
2) Additional factors: genetic, metabolic, physiologic, behavioral, cultural, economic, social
Describe an adequate diet
provides enough energy, nutrients, fiber, vitamins, and minerals to support a person’s health; a diet adequate in many nutrients can still be inadequate in a few nutrients
Describe a moderate diet
contains the right amounts of foods for maintaining proper health
Describe a balanced diet
the right combinations of foods to provide the proper balance of nutrients
Describe a varied diet
eating many different types of foods each day
What does serving size and servings per container allow?
planning appropriate amounts of food, comparison among similar products
What are serving sizes based on?
what people typically consume, not what they should consume
Describe nutrient dense foods
foods that provide the most nutrients for the fewest calories