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Chapter 1 Flashcards

1
Q

DRIs are composed of the following reference values

A
  • Recd dietary allowance
  • Estd avrg requirements
  • Adequate intake
  • Tolrbl upper intake level
  • Acceptbl maconutrnt distrbtn range
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2
Q

recommended dietary allowance

A

amount of a particular nutrient that most healthy people in a similar life-stage and sex will need to decrease the risk of chronic disease

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3
Q

estimated average requirement

A

amt of a nutrient required to meet basic requirement for half the people in a certain population
-only used for reference + policy

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4
Q

adequate intake

A

amt of nutrients that most ppl in a group or popltn consume

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5
Q

tolerable upper intake level

A

upper limit on the amount of a particular nutrient a person should consume

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6
Q

acceptable macronutrient distribution ranges

A

recommended percentage of intake for energy-yielding nutrients
(carb, fat, protein)

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7
Q

DRI for carbs

A
  • 130g to fuel the brain
  • 305g for males 20+
  • 228 for adults, kids, females
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8
Q

acceptable macronutrient distribution range for CARBS

A

45-65% of calories

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9
Q

monosaccharides

A

glucose, fructose, galactose

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10
Q

disaccharides

A

sucrose, lactose, maltose

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11
Q

polysaccharides

A

complete carbs

-starch, fiber glycogen

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12
Q

the ___ converts fructose + galactose into ____

A
  • liver

- glucose

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13
Q

the body digests ___ of starch within ____

A
  • starch

- 1-4 hours

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14
Q

glycogen

A

stored carb in liver + muscles

-released to maintain glucose levels

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15
Q

carb cal per gram

A

4 cal/g

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16
Q

fiber is categorized as…

A

carbohydrate

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17
Q

adequate intake of fiber

A

female: 25 g
male: 38 g

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18
Q

fiber cal per gram

A

1.5-2.5 cal/g

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19
Q

2 types of protein

A

complete + incomplete

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20
Q

complete proteins

A

fr animal source or soy

-has all 9 amino acids

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21
Q

incomplete proteins

A
  • usually plant source

- becomes complete w complementary proteins

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22
Q

recommended daily allowance of protein

A

0.8/kg

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23
Q

acceptable macronutrient range for protein

A

10-35%

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24
Q

protein cal per gram

A

4

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25
lipids source types
- dark meat - poultry meat - dairy foods - added oils
26
3 categories of fat
1 triglycerides 2 phospholipids 3 sterols
27
triglycerides totals _% of fat in food
95%
28
saturated fatty acids
- solid at room temp | - mostly found in animals
29
unsaturated fatty acids
- incl MONO/POLYunsaturated fatty acids | - helps reduce health risk
30
essential fatty acids
made fr broken down fats - omega 3 + 6 - supports blood clotting, BP, inflammatory responses, + other meta processes
31
phospholipids
- important to cell membrane structure | - transport of fat soluble substance across the membrane
32
sterols
found in tissues of animals
33
are sterols an essential nutrient?
NO. | -liver is able to produce enough to meet needs
34
acceptable macronutrient range for fats
20-35% of total calories | **10% or less should be from SATURATED fat
35
fat absorption occurs in...
the small intestines - where bile is released for emulsification - pancreatic enzymes breaks down fat
36
vLDL carries ___ to cells LDL carries ___ to tissue cells HDL removes _____ from cells and transports to the ____ for disposal
- triglycerides - cholesterol - excess cholesterol; liver
37
lipids cal for gram
9cal/g
38
vitamins
organic substances required for many enzymatic rxns - catalyst for metab/chem functn - NO CALS
39
how many essential vitamins? how are they classified?
- 13 | - water soluble or fat soluble
40
vitamin c [absorbic acid]
aids in tissue building + metab rxn - healing - collagen formtn - iron absoptn - immune systm functn
41
___ + ___ increases the need for vit C
stress + illness
42
cigarette smokers vit C daily requirement
35mg
43
vit c deficiency
SCURVY
44
Scurvy
hemorrhagic disease w diffuse tissue bleeding, painful limbs/joints, weak bones, swollen gums/loose teeth
45
B complex vitamins
various functions depending on type | -most affect energy, metab, neurologic gunctn
46
B complex vitamins source
- green leafy vegetables | - unprocessed or enriched grains
47
Types of vitamin B (8)
``` B1 - thiamin B2 - riboflavin B3 - niacin B6 - pyridoxine B12 - cobalamin pantothenic acid biotin folate ```
48
B1 - thiamin | function
- coenzyme in energy metab - promotes appetite - assist w muscle action thru nerve functng
49
B1 - thiamin | deficiency
BERIBERI - ataxia - confusn - anorexia - tachycardia - headache - wt loss - fatigue
50
B1 - thiamin food sources
almost all plant + animal | -meats, grains, legumes
51
B2 - riboflavin
coenzyme to release energy from cells
52
B2 - riboflavin | deficiency
CHEILOSIS
53
Cheilosis
- scales - cracks on lips - glossitis - dermatitis of ears, nose, and mouth
54
B2 - riboflavin | food sources
milk, meats, dark leafy greens
55
B3 - niacin
- aids in metab of fats, glucose, alcohol | - synth of steroid hormones, cholesterol, + fatty acids
56
B3 - niacin | deficiency
PELLAGRA
57
pellagra
- sun senstv skin lesions - GI issues like impaired food digestn/excretn, nutritent absorptn - neurologic findings like anxiety, insomnia, confusn, paranoia
58
B3 - niacin | food sources
- meats - legumes - milk - whole grain - enriched bread + cereals
59
B6 - pyridoxine
needed for cellular functn + synth of hemoglobin, neurotransmitters, + niacin
60
B6 - pyridoxine | deficiency/toxicity
D: macrocytic anemia + CNS disturbances T: sensory neuropathy
61
B6 - pyridoxine | food source
meats, grains, legumes
62
pantothenic acid
aids in metab of carb, lipids, + proteins as part of COENZYME A
63
pantothenic acid | food sources
meats, whole grain cereals, dried peas, + beans
64
biotin
serves as coenzyme used in fatty acid synth, amino acid metab, formatn of glucose
65
biotin | food sources
eggs, milk, dark green veggies
66
folate
required for hemoglobin + amino acid synth, new cell synth, prevention of neural tube defects in uretro
67
folate | deficiency
megaloblastic anemia, CNS disturbance, fetal neural tube defects
68
folate food source
liver, dark leafy greens, OJ, legumes
69
B12 - cobalamin
required for folate activatn + RBC maturatn
70
B12 - cobalamin | deficiency
pernicious anemia | -common in vegans or low in intrinsic factor
71
B12 - cobalamin | food sources
meat, shellfish, eggs, dairy products

Nutrition (18 decks)

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