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Chapter 1 Flashcards

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1
Q

Nutrition

A

The science that interprets the nutrients & other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes ingestion, absorption, assimilation, biosynthesis, catabolism and excretion

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2
Q

Diet

A

The diet of an organism is what it eats. For humans, a healthy diet includes preparation of food & storage methods that preserve nutrients from oxidation, heat or leaching, and that reduces risk of foodborne illnesses.

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3
Q

What are macronutrients

A

Energy yielding - provides the body with energy = ORGANIC

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4
Q

fats

A

lipids

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5
Q

What element does Proteins contain?

A

nitrogen

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6
Q

What elements are in Carbs

A

Carbon, Nitrogen, Oxygen

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7
Q

What are micronutrients?

A

Non-energy yielding - necessary for homeostasis = INORGANIC/ORGANIC

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8
Q

Is water organic?

A

inorganic

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9
Q

are vitamins organic?

A

yes it had carbons

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10
Q

are minerals organic?

A

inorganic; simplest nutrient

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11
Q

essential nutrients define

A

nutrients you have to consume through food

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12
Q

calorie

A

Defined as the energy needed to raise the temperature of 1 gram of water by 1° Celsius

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13
Q

how many kcal/g
does carbs & proteins have

A

4

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14
Q

how many kcal/g
does fats have

A

9

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15
Q

how many kcal/g
does alcohol have

A

7

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16
Q

what do macronutrients provide

A

raw material for building tissue and regulating bodily activities (energy)

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17
Q

how many organic vitamins are there

A

13

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18
Q

what do vitamins do

A

FACILITATE energy release (almost every bodily action require vitamin assistance)
& they are vulnerable to destruction

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19
Q

what are the other minerals? Give an example.

A

tend to be environmental contaminants e.g. lead

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20
Q

How can other minerals be lost?

A

through cooking water

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21
Q

what does the 16 essential minerals not yield?

A

energy

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22
Q

set of standards that define the amount of energy, nutrients, and other d ietary components that best support health. Collaborative effort of US and Canada.Dietary Reference Intakes (DRI)

A

.Dietary Reference Intakes (DRI)

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23
Q

What do DRIs apply to?

A

healthy people

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24
Q

How much nutrient is needed, sufficient for half of the population

A

Estimated Average Requirements (EAR)

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25
What intake is recommended for most healthy people, closest to meeting everyone’s need (96%)
Recommended Dietary Allowances (RDA)
26
For nutrients w/ insufficient scientific evidence to determine an EAR. Reflects the average amount of a nutrient that a group of healthy people consume based on scientific judgements. Adequate Intake (AI)
Adequate Intake (AI)
27
Point where nutrient is likely to be toxic Helps protect against overconsumption
Tolerable Upper Intake Levels (UL
28
Reflects level of nutrient intake that researchers associate with a low risk of a chronic disease.
Chronic Disease Risk Reduction Intakes (CDRR)
29
Represents average dietary energy intake that will maintain energy balance in a person who has a body weight + level of physical activity that supports good health.
Estimated Energy Requirement (EER)
30
Composition of a diet that provides adequate energy and nutrients and reduces the risk of chronic disease
Acceptable Macronutrient Distribution Ranges (AMDR)
31
AMDR for carbs
45-65% kcals
32
AMDR for fats
20-35% kcals
33
AMDR for proteins
10-35% kcals
34
Who should the nutrient recommendations generally be applied to?
healthy people; needs adjusting for medical problems, malnourishment, or other conditions
35
What are the 4 ways to assess one's health?
Historical info Anthropometric measurements Physical examinations Lab Tests
36
What is included in historical information?
Health status, drug use Diet history – intake over several days; portion sizes
37
What are anthropometric measurements?
Height and weight – track to identify trends
38
What are a few examples of lab tests?
blood, urinalysis, caloric expenditure
39
What are health assessments done?
To detect deficiency or excess (over nutrition) aka signs of malnutrition
40
What are national nutrition surveys conducted by?
various agencies
41
What are national nutrition surveys?
One survey collects data on food types and amounts Another collects data about people themselves
42
What is an example of a program for national health goals?
Healthy people program
43
How does the nation play a role in nutrition assessment of populations?
national nutrition surveys national health goals national trends
44
Issues with nutrition on the internet
misinformation--> validity of information, anyone can publish anything, evaluate websites
45
Issues with nutrition in the news
lopsided story-> Testimonials Tight deadlines; rushed story Limited understanding Current and controversial Sometimes political
46
Examples of nutrition experts
physicians & hc professionals-- training is limited in nutrition registered dietician dietetic technician registered
47
function of CHO/carbs
primary fuel for physical activity and runs the CNS
48
Under what percent of total calories should simple sugars be in?
<10%
49
what are the 2 nutrient categories of carbs
simple carbs & complex carbs
50
What are the 2 simple sugars & examples
Monosaccharides- fructose, galactose e.g. fruits Disaccharides- lactose, sucrose, maltose eg. milk
51
What are the complex carbs
oligosaccharides (3-9 cho bonds) beans Polysaccharides- complex cho healthiest source- should make up most of daily intake- starches and gibers
52
define fiber
Non-starch polysaccharide vital to digestive health, disease prevention and weight management & creates sensation of fullness
53
how much energy does fiber give the body?
Yields the least amount of energy of the macros Provides only 2 kcal/g
54
RDA requirements of fiber
20-35 g/day
55
What are the two types of fiber
soluble and insoluble
56
define soluble fiber
turns to gel when ingested (smooths things along) Slows release of energy. Assists in blood sugar regulation Found in oats, barley, nuts, seeds
57
Non-soluble fiber function & e.g.
adds bulk to stool helps food pass quickly through intestines Found in wheat bran, various whole grains
58
Glycemic index define
Measure of the blood-glucose-raising potential of the CHO component of a food. 100 = equivalent of pure glucose
59
Glycemic response
Effect a food has on blood glucose
60
what are fats important for?
hormone & cholesterol transportation vitamin & energy storage regulation of nerve tissue & cell membrane integrity temperature regulation organ protection communication of energy needs with the brain
61
How much should monounsaturated fats take up of total daily calories
>50%
62
How much should polyunsaturated fats take up of total daily calories
about 30%
63
How much should saturated fats take up of total daily calories
<10%
64
Define monounsaturated fats and give e.g.
the mostly healthy fat. ie. Olive oil, avocados, almonds, pecans, etc.
65
define polyunsaturated fats and give examples
the most healthy fat providing important physiological benefits. ie: omega 3 & omega 6 fatty acids, fish, soy.
66
define saturated fats and give examples
the so-so unhealthy fat. Important physiological roles but if consumed in excess can increase the risk for heart disease. ie: red meat, whole milk.
67
define trans fat and give examples
the worst fat. Used to improve flavor & shelf life of processed foods. Significantly increases risk for heart disease so goal is to keep intake <1%. ie: processed meats, frozen meals, margarine, pastries (twinkies)
68
how many non essential amino acid and essential
nonessential- 11aa Essential- 9 aa
69
examples of sources for complete protein
fish, eggs, chicken,
70
example of sources of protein for incomplete protein
nuts, beans, seeds, vegetables, grains
71
who needs a higher protein intake
children & pregnant women
72
define vitamins
Micronutrients that release energy from consumed food & serve various roles to maintain homeostasis
73
2 types of vitamins
Water Soluble & Fat Soluble
74
define water soluble vitamins and give e,g,
Vitamins B Complex & C Not stored in body - Lost in urine Help regulate metabolism, tissue synthesis.
75
define fat soluble vitamins and give e.g.
Vitamins A D E & K Stored in liver & body fat (greater risk for toxicity) Enhance tissue formation, prevent cell damage, form various compounds such as hormones
76
what do minerals do (3)
Structural components of bones & teeth. Manage metabolism, cellular activity & fluid balance Regulate cardiac, nervous system & muscular functions.
77
what are the essential electrolytes
sodium, calcium, potassium, phosphate, and magnesium
78
what do electrolytes do?
Regulate fluid balance within cells, nerve signal transmission, muscular contractions, glandular function & tissue acidity.
79
when does dehydration start?
1% loss of total body wate
80
Water recommendations for adult women and men
Adult women: 2.7 L/day Adult men: 3.7 L/day
81
water recommendations for exercise
Exercise lasting up to 60 minutes, consuming 1,000 mL of plain water per hour at a rate of 250 mL every 15 minutes.

Nutrition (5 decks)

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