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Nutrition > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What is the percentage of fat should consist in a normal diet?

A

20-30%

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2
Q

What are fats and lipids?

A

Most concentrated source of energy in a diet

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3
Q

What are the four types of fatty acids?

A

Saturated
Monounsaturated
Polyunsaturated
Trans fatty axis

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4
Q

Definition of saturated fatty acids?

A

Can be synthesized in the body and thus are not essential nutrients to consume

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5
Q

Define monounsaturated fatty acids?

A

Almost solely from Oleic acid which can be synthesized in the body

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6
Q

What can Oleic acids do for the body?

A

Can help reduce bad cholesterol levels

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7
Q

Define polyunsaturated fatty acids?

A

Cannot be synthesized in the body and at room tempurture

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8
Q

What are the two essential fatty acids that are known as polyunsaturated fatty acids

A

Linoleic and linolenic acid

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9
Q

What are trams-fatty acids?

A

Dangerous to our bodies more than saturated fats

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10
Q

What is cholesterol?

A

Is a lipid or fat-related substance necessary for good health. It is a normal component of most body tissues, especially those of the brain, nervous system, liver, and blood

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11
Q

What is the recommended cholesterol level? What is a normal cholesterol level?

A

Below 200 mg/dl is recommended

Normal is 120-260mg/dl

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12
Q

What foods are considered high in cholesterol?

A

Egg yolks, butter, cheese, beef, cream

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13
Q

Define lipoproteins?

A

Carry lipids between our intestine, liver, and body cells.

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14
Q

What are the five classes of lipoproteins?

A 
Chylomicrons
Very-low density lipoproteins
Intermediate density lipoproteins
Low density lipoproteins
High density lipoproteins
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15
Q

What are the two most important lipoproteins?

A

LDLs and HDLs

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16
Q

Define LDLs?

A

Contain the greatest amount of cholesterol and may be responsible for depositing cholesterol on the artery walls.

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17
Q

What is considered a high risk for LDLs?

A

160mg/dl and above

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18
Q

Define HDLs?

A

Are responsible for removing cholesterol from the cells in the arteries and transporting it back to the liver for repackaging and removal from the body

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19
Q

When HDLs are below what number can cause risk factor for cornorary heart disease?

A

35mg/ dl

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20
Q

Are saturated fats considered good health?

A

No,it’s not associated with good health but is associated with elevated cholesterol levels.

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21
Q

What are HDLs are responsible for?

A

Removing cholesterol from the cells in the arteries and transporting it back to he liver for repackaging and removal from the body.

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22
Q

What is the formula for total cholesterol?

A

HDL+LDL/HDL= cholesterol ratio

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23
Q

Define fiber

A

In the diet has shown to be highly effective in lowering cholesterol levels in an indirect manner.

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24
Q

What is the function of fiber

A

Increasing bulk in the diet which leads to greater fullness which can decrease the likelihood of overeating the rest of the day

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25
Q

How much fiber should be in your everyday for optimal health

A

25-30grams

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26
Q

How many grams of fiber is suggested for cholesterol reduction

A

40-50 grams

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27
Q

What are amino acids

A

Are the building blocks of protein

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28
Q

What are the 9 essential amino acids

A

Phenylalanine, valine, threonine, methionine,tryptophan, histidine, isoleucine, lysine, and leucine

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29
Q

How many grams of protein equals 4 calories.

A

1 gram

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30
Q

How much % should be protein in your diet

A

12%

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31
Q

What is protein

A

Substance containing nitrogen and is one of the most important elements for the maintenance of good health and vitality.

32
Q

What is protein needed for?

A

Formation of hormones, which control a variety of body functions such as growth, sexual development, and rate of metabolism

33
Q

What are examples of proteins

A

Enzymes and antibodies

34
Q

What happens if you have a deficancy in protein?

A

Catabolism muscle tissue, weaken immune systems, slow the metabolic rate, cause hormonal imbalance, increase hair loss, and cause overall feeling of weakness

35
Q

Protein that is not converted to energy it will be converted to do where and do what?

A

Liver and stored as fat in the body tissue

36
Q

What are survival situations

A

Vigorous excercise for more than one to two hours without taking in any fuel during the excercise, same with starvation, deprivation, or low-calorie diets.

37
Q

What happens to the body in survival situations?

A

Body will cannibalize it’s muscle tissue for emergency fuel instead of fat, result is less energy to workout, less muscle tissue, lower metabolism, and an increased tendency to store calories as fat rather than burn as fuel

38
Q

What are the nonessential amino acids

A

Alanine, aspartate, asparagine, cyateine, glutamate, glutamine, glycine, proline, serine, and tyrosine

39
Q

How can vitamins be distinguished

A

Being water soluble or fat soluble

40
Q

What are water soluble vitamins

A

Excreted more readily that fat soluble vitamins because they are not stores in the fat tissues.

41
Q

Examples of water soluble vitamins

A

Vitamin C, bioflavonoids, B vitamins, folic acid, biotin, choline, inositol, PABA

42
Q

Define vitamin C

A

Powerful antioxidant because of its extreme sensitivity to oxygen

43
Q

What does scurvy effect?

A

All connective tissues including the arteries

44
Q

What is another name for adhesive repair agent?

A

Polipoprotein which thickens the artery walls

45
Q

What does the term thickening mean

A

Actual narrowing in diameter of the arteries from the plaque buildup

46
Q

What is vitamin C primary function

A

Maintaining collegen

47
Q

What is collagen

A

Protein necessary for the formation of connective tissue in skin, ligaments, and bones.

48
Q

Define B-complex

A

Are active in providing the body with energy, basically by converting carbohydrates into glucose, which the body “burn” to produce energy

49
Q

What can cause you to have less B vitamins in your body

A

Stress, alcohol, caffeine, cigarettes, antibiotics, and sugar

50
Q

What are examples of fat soluble vitamins

A

Vitamin A, D, E, and K

51
Q

Define fat soluble

A

Can be stored in fat tissues

52
Q

Define vitamin E

A

Essential role in cellular respiraton of all muscles, especially cardiac and skeletal

53
Q

Vitamins E also helps with what

A

Prevent miscarriages, increase male and female fertility and helps restore male potency

54
Q

Define minerals

A

Inorganic nutrients found in the body and In food of organic and inorganic combinations

55
Q

How many minerals are essential human nutrition

A

26

56
Q

What are examples of essential minerals in human nutrition

A

Calcium, phosphorus, sodium, chloride, magnesium, and sulphur

57
Q

Define calcium

A

Most abundant mineral in the body. 99% deposited in bones and teeth and 1% involved in blood-clotting process, nerve and muscle stimulation, parathyroid hormone function and metabolism of vitamin D

58
Q

Define magnesium

A

Important for proper metabolism of foods and good heart health

59
Q

Define potassium

A

Major role in many functions of the body like the production of energy, muscle contraction, beating of the heart, synthesis of protein, nerve tranquilization, and kidney function.

60
Q

Define iron

A

Essential for oxygen and electron transport, hemoglobin production, damage from stress and disease resistance and growth in children

61
Q

What are signs of iron deficiency

A

Pale skin color, dark circles under the eyes and fatigue

62
Q

Define copper

A

Required for various functions including the formation of the pigment melanin in the skin

63
Q

Define zinc

A

Antioxidant essential for the activity of over 200 enzymes. Facilitates and burn and wound healings, growth, metabolism, and rejuvenates immune system cells.

64
Q

Deficiencies of zinc can lead to

A

Night blindness, fatigue, loss of taste, smell, and vision, sterility, hair loss, and rough dry skin

65
Q

Define manganese

A

Trace element aids in the metabolism of food, normal functioning of the nervous system, in the formation of the thyroxine hormone for the thyroid gland, and in the production of sex hormones

66
Q

Define selenium

A

Precursor to the body’s key antioxidant enzyme glutathione peroxidase, which are essential in assisting in the protection against damage to the cells

67
Q

What happens when you don’t have chromium

A

Without this our bodies cannot remove sugar from the blood for cellular nourishment. Which leads to diabetes, cardiovascular disease, and high blood pressure

68
Q

What is the mypyramid

A

Most recent government food guide designed to provide sound nutritional advice for daily food selection

69
Q

What are the six guidelines for the mypyramid

A 
Variety
Proportionality
Moderation
Activity
Gradual improvement
Personalization
70
Q

What should you make sure your clients understand when it comes to losing weight

A

Focus on dimension not weight because muscle is more sense then fat which means it’s more compact than fat. Fat is voluminous so it adds more dimension

71
Q

What steps do you need to take ensure your clients program fits them and their LBM

A
  1. Diet history
  2. Sigh the client
  3. Assess the clients lean body mass
  4. Calculate stored body fat weighs
  5. Calculate lean body mass
  6. Determine body fat percentage goal
  7. Determine goal weight based on LBM and body fat goal
72
Q

How do you calculate stores body fat

A

Current weight X %body fat = pounds of fat

73
Q

How do you calculate lean body mass

A

Current weight - fat pounds = pounds of LBM

74
Q

How do you determine goal weight based on LBM and body fat goal

A

LBM divided by 1.00 - % body fat goal= goal weight

75
Q

What are the steps to determining daily caloric requirements

A
  1. Determine resting metabolic requirements
  2. Apply a lifestyle which does not include workouts
  3. Adding it up
  4. Determine quantities of protein, fat, and carbohydrates
  5. determine how much to eat and when

Nutrition (2 decks)

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