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NDFS 100 > beginning of sem- 1/24/25 > Flashcards

beginning of sem- 1/24/25 Flashcards

(77 cards)

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1
Q

which class tends to be the most health focused?

A

middle class

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2
Q

hunger

A

internal body mechanism; biological drive to eat

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3
Q

satiety

A

a feeling of satisfaction that temporarily halts eating desires

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3
Q

appetite

A

psychological drive to eat (environmental); smell of popcorn

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4
Q

hypothalamus

A

regulates satiety

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5
Q

bad eating leads to

A

-hypertension
-heart disease
-cancer
-diabetes

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6
Q

6 classes of nutrients

A
  1. carbs
  2. lipids (fats & oils)
  3. proteins
  4. vitamins
  5. minerals
  6. water
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7
Q

macros (large amounts needed)

A

carbs, lipids, proteins

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8
Q

micros (small amounts needed)

A

vitamins, minerals, water

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9
Q

simple sugars

A

small molecules (fruits, veggies, dairy); table sugar (sucrose), glucose

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10
Q

complex carbs

A

formed when simple sugar join together;

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11
Q

starch

A

complex carb made out of hundred of glucose units

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12
Q

complex carbs examples

A

breads, grains, cereals

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13
Q

digestion

A

cells in small intestine break down simple carbs but not complex

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14
Q

fiber:

A

provides bulk for the stool; formed in large intestine

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15
Q

insufficient carbs

A

glucose from protein

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16
Q

fatty acids

A
  1. regulate BP, repair vital cell parts
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17
Q

how many tablespoons of common plant oil do we need?

A

4 tablespoons

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18
Q

what do vitamins do?

A

-enable chemical reactions
-release energy trapped in carbs, fats, proteins

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19
Q

how many vitamins are there?

A

13

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20
Q

which are fat soluble vitamins?

A

a, d, e, k

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21
Q

which are water soluble?

A

b, c

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22
Q

which are water soluble?

A

b, c (fruits and veggies)

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23
Q

how much of major minerals do you need?

A

more than 100 mg

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24
how much of trace minerals do you need?
less than 100 mg
25
what are minerals that function based on electrical charge when dissolved in water?
electrolytes
26
do men or women need more water
men
27
how much water makes up the body?
60%
28
what are known as superfoods that are not essential but have many benefits and are found in fruits and veggies?
phytochemical
29
protein
4 kcal/g
30
carbs
4 kcal/g
31
fats
9 kcal/g
32
alcohol
7 kcal/g
33
nutrient density equation
amount of nutrient per serving/amount of calories per serving
34
5 major foods groups
fruits, veggies, grains, protein, dairy
35
energy density
content of food with weight of food
36
what measures how closely Americans follow the dietary guidelines?
HEI (CURRENTLY 59%)
37
antioxidant
a substance that has the ability to prevent or repair the damage caused by oxidation
38
children/adolescents exercise recs
60 min a day
39
first 6 months diet
human milk
40
plate: how much veggies/fruits
1/2 the plate
41
plate: how much dairy?
2-3 cups a day
42
how much of grains should whole grains?
1/2 of them
43
discretionary calories
calories to enjoy once your required nutrient needs are met
44
mediterranean diet effects
low chronic disease and long life expectancy
45
nutritional status is determined by:
measurements, physical exam, blood/urine, economical evaluation
46
hidden hunger
a lack of vitamins and minerals
47
subclinical deficiency:
not observable
48
anthropothetic assessment
measurement of body weight and the length and proportions of the body
49
biochemical assessment
blood, feces (nutrient concentrations)
50
clinical assessment
eyes, skin, tongue (physical/touch)
51
ABCDE assessments
anthropothetic, biochemical, clinical, dietary, environmental
52
RDA
daily amount of a nutrient that will meet the needs of 98% of individuals
53
AI
based on people who appear to be maintaining good health; for nutrients not enough researched/we know about
54
EER
calorie needs; takes age, sex, etc into account
55
tolerable upper intake value
for vitamins and minerals
56
DV/daily value
standard used on food labels; 2000 calorie diet; fat and cholesterol and sodium is set on a max value, not one to strive for
57
DRI
-chronic disease risk reduction intake (CDRR) -sodium and cardiovascular health -established 2019
58
What makes a nutrient essential?
Body does not make it or enough of it Deficiency without it
59
Roles of nutrients
Energy (calories) Growth and maintenance Regulating body processes
60
Scientific method:
Observation/question Hypothesis Review current knowledge Design studies Analyze data and draw conclusions Share results with peers Conduct more
61
Meta analysis:
examining data from several independent studies to find overall trends; ask yourself: how many studies are they using?
62
Randomized control trial:
researchers are MANIPULATING/ putting people into groups and giving treatments; look for randomly ASSIGNED
63
Cohort study:
type of observational study where groups of people are monitored over time; help us find incidents; monitor development of disease and exposure to risk factors; measurements on SAME participants taken at DIFFERENT times; MEASURED OVER TIME
64
Case-control study:
observational; comparing subjects with disease/condition compared to similar subjects without disease/condition; helpful for studying rare diseases/outcomes
65
Cross-sectional study:
observational study; researchers are not manipulating; looks at data from a group at a certain point in time; uses questionaries or surveys; can include calculations; determines prevalence (number of people with a given characteristic at a point in time); PREVALENCE
66
"A food to limit" is
higher in concentrated sources of sugar count as added sugar (honey, syrup, jelly)
67
Refined:
grain milled to remove parts of the grain for improved taste and shelf life, loses nutrients
68
Enriched:
nutrients lost in the milling process are added back
69
Fortified:
adding nutrients to a food that weren't originally present Refined/enriched grains (without added sugar or fat) count as nutrient dense (white rice, pasta)
70
Messages from dietary guidelines:
Follow healthy dietary pattern Customize choices Nutrients dense foods to meet needs; calorie limits Limit added sugar, fat, sodium
71
b vits like thiamin, iron, fiber
Grains
72
vit a and c. folate, potassium, fiber, phytochemicals(from plants)
fruits and veggies
73
iron, zinc, B12 (animal products), protein
protein
74
calcium, vitamin d and B12, protein
dairy
75
Equivalence:
are we getting enough of a food group (not including details of calories)
76
1/2 cup raisins=
1 cup fruit

NDFS 100 (14 decks)

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