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Nutrition > Exam 1 > Flashcards

Exam 1 Flashcards

1
Q

Deaths from nutrition (6)

A

Heart Disease, cancer, stroke, Alzheimer’s disease, diabetes type 2, kidney disease

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2
Q

Identify the six major nutrients,

A

Carbohydrates, proteins, fat (macronutrients and energy-yielding)

vitamins, minerals (micronutrients) and water (not energy-yielding)

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3
Q

Roles of macro and micronutrients in the body

A

Macronutrients are the nutritional components of food that the body needs for energy and to maintain the body’s structure and systems. They provide us with energy

Micronutrients are important but consumed in much smaller quantities. They play a central role in metabolism and the maintenance of tissue function

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4
Q

Calorie values of the three macronutrients and alcohol

A

Protein 4 cal/g
Carbs 4 cal/g
Fat 9 cal/g
Alcohol 7 cal/g

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5
Q

Describe the scientific method (7)

A

1 observation
2 hypothesis
3 review scientific literature
4 design studies and collect data
5 analyze
6 share results
7 conduct more research

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6
Q

TYPE 2 Observational research

A

observing, collecting information about what they are already doing

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7
Q

cohort study

A

type of observational study

groups don’t have the condition when the study starts, groups are followed over time to monitor the development of disease or health condition

prospective follow into the future
retrospective looks into the past

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8
Q

cross-sectional study

A

type of observational study

observes human behaviors at one point in time, is what is happening right now

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9
Q

case-control study

A

type of observational study

looks at people with known diseases/case and follows their data back in time

**different from a cohort study because they already know that they have the disease

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10
Q

case study

A

type of observational study

a researcher observes a unique condition and documents it to encourage further research

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11
Q

TYPE 3 experimental research

A

we intervene and change human behavior, resulting in cause-and-effect

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12
Q

randomized clinical controlled trial

A

type of experimental research (most accurate)

a treatment or condition is given to a group and compared against another

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13
Q

systematic review

A

a thorough summary of the results of available carefully designed health care studies (controlled trials) in a particular area.

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14
Q

meta-analysis

A

a STATISTICAL examination of data from MULTIPLE scientific studies of the same subject to determine overall trends

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15
Q

nutrient density

A

substantial amount of vitamins/minerals and fiber (micro and macro nutrients) in regards to the calories

when sugar or fat is added it becomes less nutrient dense

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16
Q

variety

A

eating different types of food within each food group, and eating from all five of the food groups

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17
Q

portion size

A

amount of food served or eaten in one eating occasion

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18
Q

Identify the purposes of the Dietary Guidelines for Americans and the benefits of following these recommendations.(DGA) (3)

A

achieve good health
reduce the risk of diet-related chronic diseases
meet nutrient needs

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19
Q

Dietary Reference Intakes (DRI)

A

used to encompass nutrient recommendations by the Food and Nutrition Board of the Institute of Medicine

Include RDA AI EER UL AMDR

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20
Q

Recommended dietary allowance (RDA)

A

nutrient intake amount sufficient to meet the needs of about 98% of the individuals in a specific life stage.

no concern if you’re slightly above this intake

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21
Q

Adequate intake (AI)

A

nutrient intake amount set for any nutrient, BUT INSUFFICIENT to establish a DA

**based on estimates of intakes that APPEAR to maintain a defined nutritional state in a specific life stage

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22
Q

Tolerable Upper Intake Level (UL)

A

Maximum chronic daily intake level of a nutrient that is unlikely to cause adverse health effects in almost all people in a specific life stage

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23
Q

Acceptable macronutrient Distribution Range (AMDR)

A

45-65% of calories from carbs
20-35% from fat
10-35% from protein

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24
Q

Estimated Energy Requirement (EER)

A

estimated energy needed to match the energy use of an average person in a specific life stage

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25
Q

Daily Value

A

nutrient standard used on the Nutrition Facts portion of the food label

based on a 2000-calorie diet

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26
Q

high in

A

greater than 20% DV

27
Q

good source

A

10-19% DV

28
Q

Nutrients in veggies (6)

A

carbohydrates
Vitamin A
Vitamin C
fiber
folate
potassium

29
Q

nutrients in dairy (6)

A

Carbohydrates
protein
calcium
Vitamin B12
phosphorous
riboflavin

30
Q

Nutrients in Fruit (4)

A

Vitamin A
Vitamin C
potassium
fiber

31
Q

Nutrients in Protein (4)

A

protein
vitamin B12 (animal products)
iron
zinc

32
Q

nutrients in grains (5)

A

carbohydrates
iron
B vitamins
magnesium
fiber (whole grains)

33
Q

stomach

A

-churn food
-hydrochloric acid denatures proteins for digestion
- mucus protects cell wall from digestive enzymes
-enzymes digest PROTEINS

34
Q

pancreas

A
  • PRODUCES enzymes to break down l macronutrients, secretes bicarbonate, insulin, and glucagon
35
Q

mouth

A

chew: breaks down the food
tongue moves the food to the back of the throat
saliva: carries digestive enzymes to digest carbohydrates, moisten food for swallowing

site of chemical and mechanical digestion

36
Q

esophagus

A

food leaves the mouth and is propelled to the stomach through peristalsis

mechanical digestion

37
Q

small intestine

A

-bile helps to separate the globs of fat for digestion
-bicarbonate makes the environment less acidic
-enzymes breakdown macronutrients
-villi increases the SA for absorption
-microvilli have enzymes to help with digestion

38
Q

liver

A

produces bile, stores glycogen (excess glucose)

39
Q

gallbladder

A

stores bile

40
Q

large intestine

A

absorption of minerals and water
microbiome- microbes that help us make use of indigestible plant fibers and produce vitamin K

41
Q

Importance of microbiota for human health

A
  • synthesize vitamin k
  • improve immunity
  • create products (for energy and signals)
  • unhealthy microbiome associated with disease
42
Q

probiotics

A

live organisms that promote health of humans in the intestine

43
Q

prebiotics

A

nutrients that feed microorganisms and promote the growth of healthy cultures

44
Q

celiac disease

A

autoimmune reaction; an inflammatory response in the small intestine to gluten ( a protein found in wheat/rye/barley)

creates flattened villi and cells can’t absorb nutrients

diagnosed by blood tests/biopsy of mall intestine

45
Q

monosaccharides (3)

A

glucose, galactose, fructose

46
Q

sucrose

A

disaccharide

glucose, fructose

47
Q

lactose

A

disaccharide

galactose, glucose

48
Q

maltose

A

disaccharide

glucose, glucose

49
Q

polysaccharide

A

entirely made up of glucose

starch (plant storage, fuel, and structure), fiber (not digestible all the way), glycogen

50
Q

fiber benefits (5)

A
  • helps lower cholesterol
  • slows entry of glucose into the bloodstream
  • fiber is good for weight management (stay full)
  • binds and removes carcinogens
  • fiber nourishes good bacteria
51
Q

fiber recommended intake

A

14 g/1000 calories

52
Q

good sources of fiber

A

very abundant in plant-based foods

53
Q

refined grains (5)

A
  • only contains endosperm
  • increased blood sugar response
  • lighter texture
  • lower in fiber
  • lower in nutrient density but enriched
54
Q

whole grains (5)

A
  • contains all components of grain seed or kernel
  • complex carbohydrate with slower glucose response
  • denser texture
  • high in fiber
  • higher in vitamins, minerals, and antioxidants
55
Q

enriched grains

A

refined grains that have had nutrients lost during processing and are added back in

56
Q

What happens when we have high blood sugar

A

(happens when you eat something)
- pancreas releases insulin
- insulin provides a pathway to let the glucose into the cell
- extra glucose becomes glycogen and is stored in the liver
- anything extra is stored as fat

57
Q

what happens when we have low blood sugar?

A

(we haven’t eaten in a while and need some more sugar in our blood)
- pancreas releases glucagon
- breaks down the storage of glycogen from the liver and brings it into the bloodstream
- gluconeogenesis can also occur, creating glucose from protein and tissue

58
Q

lactose intolerance

A

intestinal discomfort due to the lack of the enzyme to break down the milk sugar into lactose

treatment: avoidance of dairy, eating foods low in lactose, taking enzyme pills

59
Q

type 1 diabetes

A

autoimmune destruction of pancreatic beta-cells

60
Q

type 2

A

insulin resistance

can turn into insufficient production of insulin

61
Q

gestational diabetes

A

insulin resistance during pregnancy

higher risk of type 2 DM later in life

62
Q

diabetes symptoms

A
  • excessive urination
  • excessive hunger
  • weight loss
  • frequency infections
  • vision disturbance
  • pain in legs
  • slow healing
  • itching
  • drowsiness
  • delivery of a heavy-weight baby
63
Q

consequences of high blood glucose

A

short term: doesn’t feel good

long term
- blindness
- kidney failure
- cardiovascular disease
- neuropathy
- amputation of feet and legs

64
Q

carbohydrates dietary guidelines for Americans

A

limit intakes of added sugars to a max of 10% of total calories daily

a healthy eating pattern includes whole grains, half of which are whole

Nutrition (8 decks)

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