Exam 1 Flashcards
(82 cards)
1
Q
Define Nutrition
A
Nutrition is a science that studies how the NUTRIENTS AND COMPOUNDS in foods that you eat nourish and affect your body functions and health
2
Q
List the Six Categories of Nutrients
A
Carbohydrates Protein Fats Vitamins Minerals Water
3
Q
Which of the six categories of nutrients are energy-yielding?
A
Carbohydrates
Fats (Lipids)
Proteins
4
Q
Define Macronutrient
A
The Energy-containing essential nutrients that you need in higher amounts: Carbohydrates, Fats (Lipids) and Proteins
5
Q
Define Micronutrient
A
Essential nutrients that you need in smaller amounts: Vitamins and Minerals
6
Q
Define Calories
A
They are used as energy during process of metabolism
7
Q
List the Caloric Values for Carbohydrate, Fat, and Protein
A
Carbs: 4 calories per gram
Fats: 9 calories per gram
Protein: 4 calories per gram
8
Q
Define Essential Nutrients
A
Nutrients that cannot be made by the human body, so must get these from our diet. Most of the 6 categories of nutrients are in this
9
Q
Define nonEssential Nutrients
A
Nutrients that can be made by the body so its not necessary to get these from diet
10
Q
What are two government agencies that regulate nutrition information?
A
Food and Drug Administration (FDA)
United States Department of Agriculture (USDA) ?
11
Q
List the strategies to determine if nutrition information found on the Internet is reliable.
A
- Who runs the site?
- Who pays for the site?
- What is the purpose of the site?
- Where does the information come from?
- What is the basis of the information?
- How is the information selected?
- How current is the information?
- How does the site choose links to other sites?
- What information is collected about you and why?
- How does the site manage interactions with visitors?
12
Q
Define Dietary Reference Intakes
A
Reference values for the essential nutrients needed to maintain good health, to prevent chronic diseases, and to avoid unhealthy excesses.
13
Q
Define the 5 values that DRIs encompasses: 1. EAR
A
Estimated Average Requirement
Average daily intake level estimated to meet the needs of half the people in a certain group. Scientists use it to calculate RDA
14
Q
Define the 5 values that DRIs encompasses: 2. RDA
A
Recommended Dietary Allowance -
The average daily intake level estimated to meet the needs of nearly all people in a certain group. Aim for this amount!
15
Q
Define the 5 values that DRIs encompasses: 3. AI
A
Adequate Intake -
The average daily intake level assumed to be adequate. Used when an EAR cannot be determined. Aim for this amount if no RDA!
16
Q
Define the 5 values that DRIs encompasses: 4. UL
A
Tolerable Upper Intake Level -
Highest average daily intake level likely to pose no health risks. Do not exceed this amount on a daily basis!
17
Q
Define the 5 values that DRIs encompasses: 5. AMDR
A
Acceptable Macronutrient Distribution Range -
The recommended range of carbohydrate, fat, and protein intake expressed as a percentage of total energy
18
Q
What are the AMDRs for Carbohydrates, Fats, and Proteins
A
Carbohydrates: 45-65% of daily calories
Fat: 20-35% of daily calories
Protein: 10-35% of daily calories
19
Q
What are the Dietary Guidelines?
A
Guidelines published every five years that provide dietary and lifestyle advice to individuals aged 2 and older to maintain good health and prevent chronic disease.
Broad dietary and lifestyle advice, including:
1. Follow a healthy eating pattern across the lifespan
2. Focus on variety, nutrient density, and amount
3. Limit calories from added sugars and saturated fats, and reduce sodium intake
4. Shift to healthier food and beverage choices
5. Support healthier eating patterns for all
20
Q
List and define the features of www.choosemyplate.gov.
A
Supertracker - To track your diet
My Plan - To establish a dietary plan to accomplish certain goals
Food Groups - To distinguish certain types of food from one another
21
Q
List the food groups in MyPlate
A
Fruits, Grains, Vegetables, Proteins. Dairy is off on its own
22
Q
Review and be able to interpret the information presented on a Nutrition Facts Panel
A
OK
23
Q
What are Daily Values?
A
Established reference levels of nutrients, based on a 2000-calorie diet, that are used on food labels
24
Q
What does it mean if a food provides 20% or more of the daily value for a nutrient?
A
It is considered high in that nutrient
25
What does it mean if a food provides 5% or less of the daily value for a nutrient?
It is considered low in that nutrient
26
Define a nutrient claim
Claims on the label that describe the level or amount of a nutrient in a food product
27
Define a health claim
Claims on the label that describe a relationship between a food or dietary compound and a disease or health-related condition
28
Define a structure-function claim
Claims on the label that describe how a nutrient or dietary compound affects the structure of function of the body
29
FDA's proposed changes to Nutrition Facts Panel
1. Greater understanding of nutrition science
- Add "added sugars"
- Update Daily Values
- Add Potassium and Vitamin D info
- Remove Calories from Fat
2. Updated serving size requirements and new labeling for certain package sizes
- Require that packaged foods typically eaten in one sitting be labeled as "single serving"
- Dual columns
3. Refreshed Design
- Percent daily value on left, so read first
30
Key Messages and Statistics
- Americans are eating more meals away from home than ever before
- Eating out generally means eating more calories, more fat, less fiber, and fewer fruits/vegetables
- Fast-Food consumption is associated with higher body weight
- Preparing and eating more meals at home is a good strategy to improve overall diet
- 32% americans eat "from scratch"
- 25% convenience foods
- 17% take out
- 23% restaurant
31
Understand portion distortion
The perception that large portions are appropriate to eat at one sitting caused by the increase in portions served primarily in restaurants
32
Standard portion sizes for foods
PASTA: Clenched fist
BUTTER: Slice of toast should have no more than fingertip sized amount of butter
CHEESE: Equivalent to about two fingers
PEANUT BUTTER: Two thumbs' worth, from thumb knuckle to tip is around a tablespoon
MEAT: Recommended serving size is around size of palm - 3 oz
ICE CREAM: Double serving is around size of clenched fist
RAW VEGGIES: Size of fist
COOKED BEANS: Light bulb
BAKED POTATO: Computer Mouse
COOKED MEAT: Deck of cards
FRUIT: Tennis ball
PEANUT BUTTER: Golf Ball
CEREAL: Baseball
33
Tips for Right-Sizing Portions
1. Measure your portions - use a food scale or measuring cups
2. Don't serve family style - serve your plate in the kitchen
- Don't put serving bowls on table (Except food and vegetables)
3. Don't eat directly from containers or bags - put a reasonable amount in a bowl or container
4. Don't eat when watching TV, using electronic devices, or driving
5. Be wary of single serving packages - they may actually contain 2 or more servings
- Use smaller plates, bowls, glasses
34
Strategies for eating healthy when eating out
1. Prepare before you go - check out the menu online for nutrition information and choose what you will order
2. Think before you order - think about how hungry you are, read the menu carefully and try not to order more than you need
3. Control Portions - split an entree with a friend, order an appetizer instead of an entree, take half of your meal home,
4. Choose healthier options
5. Try the fork method for salads
35
10 keys to Cooking smart
1. Keep it simple
2. Make room to cook
3. Clean as you go
4. Mise en place - "everything in place" get organized before
5. Develop your own style
6. Go Slow
7. Trust your instincts
8. Organize your recipes
9. Plan
10. Find the joy
36
Healthy Eating on a Budget
- Shop weekly with a list
- Avoid heavily processed or frozen foods that mimic restaurants
- Shop on the perimeter of the store - more fresh foods
- Time Savers - bagged lettuce, Pre cut F&V, canned or frozen F&V
- Money savers - Check what you have on hand before shopping, stick to your list, select foods in season
37
Define Digestion
The breaking down of foods into absorbable components using mechanical and chemical means within the gastrointestinal tract.
38
Define Absorbtion
Brings nutrients into the tissues for use by the body's cells. Nutrients are absorbed through the walls of the small intestine into 2 transport systems: circulatory and lymphatic
39
List actions that would be considered mechanical digestion.
Chewing, grinding, and peristalsis
40
Define Peristalsis
The forward, rhythmic motion that moves food through the digestive system. Peristalsis is a form of mechanical digestion because it influences motion, but it does not add chemical secretions
41
Define Chemical Digestion
Using digestive juices and enzymes to break down food into absorbable small nutrients. Small nutrients can then be absorbed through the walls of the GI Tract
42
Define Hunger
The physical need for food
43
Define Thirst
The physical need for fluids
44
Define Appetite
The psychological desire to eat or drink
45
Where does digestion begin?
It begins even before we eat, when the sensation of hunger or thirst drives us to seek foods or fluids. Then begins to break down food in mouth
46
What are the functions of hydrochloric acid in the stomach?
HCL is secreted in the stomach in the presence of food and activates pepsin which is a pro digestive enzyme, kills bacteria in food, and enhances digestion. Very acidic and can harm stomach lining and cause damage. Also helps to kill microorganisms and lowers pH in stomach
47
Where does the most digestion occur?
Small intestine
48
Know the absorbable components of carbohydrate, fat, and protein.
Carbohydrates - Mono and disaccharides
Fats - Fatty acids and glycerol
Protein - Amino Acids
49
Review the anatomy of the small intestine
a. Villi and microvilli- small hair like substances on the surface that increase surface area
b. Blood vessels and lymphatic vessels- carry a fluid called lymph, pick up these absorbed nutrients and carry them throughout the body
50
What is the role of the large intestine in digestion?
a. Absorbs water and some nutrients
| b. Cells absorb most of the fluid in food residue which aids in stool formation
51
What do the bacteria in the large intestine do?
Produce some vitamins, break down fiber, ferment undigested carbs
52
What is the role of the liver in digestion?
Regulates metabolism of the macronutrients, stores some nutrients and produces bile
53
Define bile.
a. Breaks up large fat globules into smaller fat droplets which enhances fat absorption
b. Acts as an emulsifier, helping enzymes make contact with the fat and digest it
54
What is the role of the gallbladder in digestion?
a. Stores bile and releases it into the S.I. in response to fat ingestion
b. Stores 1-2 ounces of bile
55
What is the role of the pancreas in digestion?
a. Produces digestive enzymes and sodium bicarbonate
b. Small organ about the size of a hand
c. Carbs, proteases, and lipases
d. Sodium bicarbonate neutralizes the acidic chime that enters the small intestine from the stomach
56
Review the major organs and their functions within the GI tract
MOUTH: ingestion, mechanical digestion, chemical digestion
PHARYNX AND ESOPHAGUS: Propulsion
STOMACH: Mechanical Digestion, Chemical Digestion, Absorption
SMALL INTESTINE: Mechanical digestion and propulsion, chemical digestion, Absorption
LARGE INTESTINE: Chemical Digestion, Absorption, Propulsion
RECTUM: Elimination
57
List the two systems that transport nutrients to the body after absorption.
a. Circulatory and lymphatic systems- these distribute nutrients to the liver and body cells where they are needed
b. Blood and lymph- circulate throughout the body and distribute nutrients to cells
58
Define the excretory system.
Eliminates waste from the circulatory system. Water and waste products from cells are filtered from your blood in the kidneys and expelled from your body in urine
59
Define heartburn. List ways to treat this condition.
a. caused by HCL flowing from the stomach back into the esophagus or even the throat
b. Symptoms: sour taste in mouth, nausea, bloating, belching, burning sensation. Often caused by a weak esophagus. Certain foods or lifestyle factors can worsen the condition.
To Treat: avoid chocolate, fried foods, fatty foods, coffee, soda, onions, garlic, cigarette smoking, alcohol, tight-fitting clothing, lose weight if overweight or obese. OTC antacids or prescription drugs
60
Define a peptic ulcer. List ways to treat this condition.
What is a peptic ulcer? a. An erosion of the stomach lining caused by drugs alcohol or bacterium
b. Symptoms: abdominal pain, vomiting, fatigue, bleeding, and general weakness
To Treat: prescription drugs, dietary changes, limit alcohol and caffeine intake, spicy and acidic foods
61
Define constipation. List ways to treat this condition.
a. Difficulty in passing stool caused by slow movement of undigested matter in the colon
b. Often due to insufficient fiber or water intake. Want 25-35 g of fiber per day. Stress, inactivity, certain meds, and various illnesses can contribute
To Treat: high fiber. High liquid diet, exercise, and OTC meds
62
Define diarrhea. List ways to treat this condition.
a. Passage of frequent, watery, loose stools.
b. Results in loss of fluids, certain minerals, and nutrients risk of dehydration. Many causes including microorganisms, stress, or excessive fiber intake.
To Treat: Re-hydrate
63
Carbohydrates provide _____ calories per gram.
4
64
AMDR for carbohydrate _____ to _____%
45-65%
65
Define Monosaccharides
One Sugar Unit. Monosaccharides simple carbohydrates (fructose, glucose, galactose)
66
Define Disaccharides
Two sugar units combined. There are 3 - Sucrose, lactose, maltose
67
Define Polysaccharides
Many sugar units combined. Starch, glycogen, and fiber are examples
68
Know which monosaccharides pair up to form each disaccharide
Glucose and Fluctose: Sucrose
Glucose and Glucose: Maltose
Glucose and Galactose: Lactose
69
What are the recommended intakes for fiber (males and females)?
14- 18 years old- Males= 38, Females = 36
19- 50 years old- Males= 38, Females = 25
51- 70+- Males= 30, Females = 21
Pregnancy- Females= 28
Lactation- Females= 29
70
Identify food sources of fiber and strategies to increase fiber in the diet.
a)whole grains, whole-grain cereal, bran, oats, fruits, vegetables, citrus fruits, prunes, legumes, barley, brussels sprouts, carrots
b) Ways to increase:
• Choose whole-grain cereals for breakfast or oatmeal
• Eat two pieces of whole fruit daily as snacks
• Use only 100% whole-wheat bread for your sandwich
• Layer lettuce, tomatoes, other veggies on your sandwich
• Eat a small salad with dinner nightly (remember to limit high fat salad dressing)
71
Know how to identify a true 100% whole grain bread
Words to look for: whole grain [name of grain]
whole wheat
whole [other grain]
stoneground whole [grain]
brown rice
oats, oatmeal (including old-fashioned oatmeal, instant oatmeal)
wheatberries
NOT: enriched flour
degerminated (on corn meal)
bran
wheat germ
72
What are added sugars? What are naturally occurring sugars? (list some food sources of each)
Added sugars are sugars that manufacturers add to foods such as soda and candy, sweets (empty calories)
Naturally occurring sugars are found in foods such as fruit and dairy products. These tend to more nutrient-dense and provide more nutrition (strawberries)
73
What is a whole grain?
Grain foods that are made with the entire edible grain kernal: the bran the endosperm and the germ
74
What are the roles of insulin & glucagon in regulating blood glucose levels?
Insulin is a hormone produced by the pancreas which facilitates the body's ability to convert sugars into energy. Insulin allows the cells of the body to make use of glucose available in the blood. Glucagon is also a hormone produced by the pancreas. Glucagon is released when the body's blood sugar is too low
75
What is glycogen?
the form of glucose stored in humans and animals in the liver and muscle cells.
76
Define diabetes.
a disease in which the body cannot regulate blood glucose levels normally due to a lack of insulin, or insulin resistance. In both type 1 and 2 diabetes, the bloodstream is flooded with glucose that can't get into the cells. The body interprets this as fasting, and shifts into fasting mode. The liver then begins breaking down its glycogen stores and making glucose from noncarbohydrate sources in an attempt to provide glucose for the cells. This floods the blood with even more glucose. This triggers the body to call on fat reserves as a fuel source. The body needs glucose to burn fat thoroughly. When glucose is unable to get into the cells, acidic ketone bodies build up in the blood to dangerous levels, causing ketoacidosis which can cause nausea, confusion, and coma or death.
77
What is Type 1 Diabetes?
the body's immune system destroys cells in the pancreas that produce insulin.
78
What is type 2 diabetes? (What is the primary cause of type 2?)
Type 2 diabetes begins with insulin resistance, in which the pancreas produces insulin, but the person's cells do not respond to the insulin when it arrives. In a sense, the cells put up a roadblock: insulin is available in the blood, but the cell's decreased sensitivity to it means that they don't take in the glucose the way cells normally do. Insulin resistance is the inability of the body's cells to respond to the hormone insulin. Primary risk for type 2 is being overweight or obese.
79
What are long-term health consequences of uncontrolled diabetes?
```
Nerve damage
Poor wound healing
Decreased immunity to infections.
Impaired vision
Dental problems
Kidney problems
Heart disease
Stroke
```
80
List strategies to manage both type 1 and type 2 diabetes.
Monitor overall amount of carbohydrates within healthy diet, weight management, use Glycemic index and glycemic load.
81
List strategies to reduce risk of developing diabetes
You can lower risk of developing diabetes by maintaining a healthy body weight, diet changes and regular physical activity.
82
Weight of the nation notes
Diabetes is the 7th leading cause of death in the United States.
Nearly 26 million Americans have diabetes, 7 million of which are undiagnosed.
Obesity, weight gain, sedentary lifestyles and family history are all risk factors for type 2 diabetes.
Type 2 diabetes can be delayed or prevented by losing a modest amount of weight.
The Diabetes Prevention Program has shown that lifestyle changes can reduce the risk of diabetes by 58%, twice the reduction achieved with medication alone.
