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Basics Flashcards

Weeks 1 and 2

1
Q

Definition of nutrition

A

The study of how food nourishes the body

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2
Q

Good nutrition vs bad nutrition

A

An adequate well balanced diet is a major cornerstone of good health vs can lead to low immunity, disease, impaired development and lowered productivity

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3
Q

What do nutrients provide? (4 answers)

A
  1. Energy
  2. Serve as a building material
  3. Maintain or repair body parts
  4. Supports growth and development
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4
Q

Nutrients must be obtained by a _____ source because we cannot make it ourselves or we cannot make enough

A

External

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5
Q

List the types of nutrients (6)

A

Water, carbohydrates, fat, protein, vitamins, minerals

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6
Q

1 calorie =

A

The amount of heat needed to raise the temperature of 1 liter of water 1 degree celsius

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7
Q

What nutrients have calories?

A

Carbohydrates, protein, and fat

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8
Q

Amount of energy per gram of carbohydrates

A

4 kcal/g

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9
Q

Amount of energy per gram of fat

A

9 kcal/g

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10
Q

Amount of energy per gram of protein

A

4 kcal/g

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11
Q

Amount of energy per gram of alcohol

A

7 kcal/g

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12
Q

Definition of nutrient density

A

Foods rich in nutrients (primarily Whole Foods)

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13
Q

Healthy microbes=

A

Healthy people

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14
Q

Nutritious diet leads to…(3)

A

Maximizes health and longevity, prevents nutrient deficiencies, and decreases risk for chronic disease

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15
Q

Do humans have nutritional wisdom?

A

Yes, a mix of innate knowledge and learned

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16
Q

Why is replication and peer review important?

A

No study is ever perfect and one study is never enough

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17
Q

Research journals

A

Report details of the methods, results and conclusions of recently completed experiments/studies

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18
Q

Review journals

A

Examine all available evidence

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19
Q

What are the four basic categories of measures pertaining to nutrition?

A

Anthropometry, clinical examination, diet questionnaires, and biomarkers

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20
Q

Anthropometry

A

Body measures, height, weight, etc.

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21
Q

Clinical examination

A

Physical signs associated with severe vitamin and mineral deficiencies

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22
Q

Diet questionnaires

A

Nutrition knowledge, attitudes and behaviors (e.g. 24 hour recall and food frequency questionnaries)

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23
Q

Biomarkers

A

Measure nutrients or metabolites in biofluids (blood, urine, saliva) or tissues (skin, hair, nails)

24
Q

Health properties of garlic

A

Contain sulfur compounds; rich in vitamin C, calcium, phosphorus, iron, thiamine; enhance the absorption of zinc and iron

25
Types of observational studies
Case studies and qualitative studies
26
Types of epidemiological studies
Cross-sectional, migration studies, case control, cohort
27
Types of interventional studies
Experimental, human laboratory, animal laboratory, in vitro
28
Case studies
OBSERVATIONAL - studies individuals - No comparison group - Does not establish cause and effect b/c observation may be by chance
29
Qualitative studies
OBSERVATIONAL - Study of many individuals - Data collection includes narratives - Findings are not able to measured in numbers
30
Epidemiological studies
Study of population, study of the way things are and a study of what is already happening - Reveal association not causation
31
Cross-sectional Studies
EPIDEMIOLOGICAL - Measuring disease/condition at one point in time between two or more groups
32
Migration Studies
EPIDEMIOLOGICAL - Observe how a disease/condition changes after moving
33
Case-control (retrospective)
EPIDEMIOLOGICAL - Identifying cases and comparing to control
34
Cohort (prospective)
EPIDEMIOLOGICAL - Following healthy population to see how many people develop disease/condition
35
Interventional studies (Controlled/Clinical trial)
Researchers actively intervene in one group of the population and compare to the group that does not receive the intervention
36
Experimental studies
INTERVENTIONAL - Under tightly controlled situations - Often randomized
37
Human laboratory studies
INTERVENTIONAL - Experimental studies performed with humans under tightly controlled situations
38
Animal laboratory studies
INTERVENTIONAL - Experimental studies performed with humans under tightly controlled situations
39
In vitro studies
INTERVENTIONAL - Studies of cells outside the body
40
When weighing the totality of evidence look for relationships that are (5)
- Consistent - Strong correlations - Specific - Dose dependent - Biologically plausible
41
What did Clara Davis prove?
- Infants learned to par sensory aspects of food with how they felt after eating it - Humans have innate capacity to learn what to eat in order to function properly
42
What did Leanne Birch determine?
Food preference is developed by exposure, social learning, and genetics; and children are able to adjust their meals to their needs
43
What did Dr. Fred Provenza discover?
Animals avoid nutrient deficient diets, palatability involves feedback from cells, animals choose what to eat based on what plants are offered.
44
Both obesity and diabetes have been rising due to...
- More processed foods - Bigger portion sizes - Lower activity levels
45
Correlation
A connection between two or more things
46
Causation
Action of causing something
47
Harms of dieting (4)
- Weight cycling - Risk of osteoporosis - Increases anxiety and depression - Increased eating disorders
48
Weight normative approach (3)
- Focused on weight - Reinforces control - Leads to weight cycling
49
Weight-inclusive approach (3)
- Focused on health - Reinforces trust - Leads to weight stability
50
Explain the diet cycle
- Start diet - Restriction - Deprivation - Crave - Give in - Guilt
51
___% of dieters regain their weight back in 1-5 years
95%
52
____ of dieters will regain more weight than lost
1/3 to 2/3rds
53
___% of dieters go onto develop eating disorders
20%
54
3 G's of mindless eating
Grabbing- eating happens when you feel famished and often settle for the quickest source Grazing- Never a complete meal and keeps food on your mind more than it needs to be Going without- Avoiding the food your body needs
55
4 domains of matter eating competence model
- Eating attitudes - Internal regulation - Contextual skills - Food acceptance
56
Three strategies to support eating competence
Structure: A reliable meal and snack routine that supports your food needs throughout the day Satisfaction: Give yourself permission to eat enough enjoyable and nourishing foods Support: Moving from self-control (dieting, calorie counting) to self-trust (hunger, appetite)
57
____ is not a good measure of _____
Weight; health

Human Nutrition (1 decks)

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