Exam 1 Review Flashcards by Saran Kaba

Dietary Guidelines Recommend _____________________

Physical Activity
- Adults should do 150 minutes of moderate OR 75 minutes of vigorous per week OR an equivalent combination
- Muscle strengthening exercises at least 2x/week

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Benefits of Proper Nutrition:

Improve athletic performance
Avoid injury
Improve recovery from fatigue
optimize programs of physical conditioning

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___________kcal equals approximately 1lb of stored body fat.

3500

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What are the Dietary Guidelines for:

Provide evidence-based recommendations
Impacts school lunch and other government funded programs
Basis for federal nutrition educational programs
Used to implement health policies and programs

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Who develops the Dietary Guidelines:

20 nationally recognized experts are appointed to a committee; consists of scientists, epidemiologist, practitioners, etc.

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What is the top source of added sugar in our diet?

Sugar sweetened beverage

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Sources of protein other than meat:

spinach, quinoa, black bean, avocado

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What is being overconsumed by Americans?

Refined grains

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__% of calories should come from fat in your diet

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Megavitamins - Risk of toxicity

Riboflavin - impaired vision
Vitamin C - Kidney Stones
Vitamin A - toxic to the nervous system
Vitamin D - damages kidneys

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Examples of Disordered Eating:

Binge-eating
Regularly skipping meals
Excessive or strict exercise
Obsessive Calorie Counting

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Anorexia Nervosa

Severe food restriction leading to significantly low
body weight for age and sex
A pathological fear of gaining weight
A distorted body image (body dysmorphia)

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Physical effects of Anorexia Nervosa

Sad, moody irritable, fainting
Dry skin, thin hair, yellow skin
Constipation, bloating
weak muscles
growth problems, problems getting pregnant + with periods,

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Bulimia Nervosa

Recurrent episodes of binge eating and
compensatory behaviors
At least once a week for 3 months

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Physical effects of Bulimia Nervosa

Depression, anxiety, shame, low self-esteem
cavities, tooth erosion
irregular heart beat, heart failures, low pulse and blood pressure
Anemia, irregular periods
constipation, bloating, diarrhea

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Physical effects of binge-eating disorder

distressed by behavior, guilt, depression, anxiety
high blood pressure and high cholesterol
weight gain, fatigue
chronic kidney problems

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Psychological effects of disordered eating

feeling out of control or helpless
anxiety
hypervigilance
guilt or shame
feelings of alienation or loneliness

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__________ of college students experience disordered eating behaviors.

20-67%

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Models of Eating Pathology

Sociocultural Model
Biopsychosocial Model

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Disordered Eating Risk Factors

Female or Transgender
Teens + early 20s
Family History
Mental health disorders
Sports/athletes, work, + artistic activities

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Examples of Diet Culture

Labeling food as good or bad
Feeling guilt/shame for eating
Praising weight loss
Feeling unworthy due to your body

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Health at Every Size Key Principles

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Respect
Critical Awareness
Compassionate Self-Care

Intuitive Eating Principles

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Honor your hunger
respect your body
reject diet mentality
discover the satisfaction factor

Role of Carbohydrates

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Energy source
Preserves tissue proteins
Metabolic primer/prevents ketosis
Fuel for central nervous system and red blood cells

Types of Carbohydrates 1. Monosaccharides - __________ 2. Disaccharides - ____________ 3. Oligosaccharides - _____________ 4. Polysaccharides - _________________

1. one sugar molecule 2. two sugar molecules bonded together 3. Combination of 9 monosaccharides 4. Combination of 10 to thousands of sugar molecules in chains; usually glucose

Monosaccharides examples:

Glucose (Blood sugar), Fructose (fruit sugar), Galactose (milk sugar)

Uses of Glucose

Used by the cell for energy, stored as glycogen in the muscles and liver for later use

Fructose

Fruit suger, is converted to glucose in the liver

Galactose

The body converts galactose and glucose for energy metabolism

Disaccharides examples - Each Dissaccharide has a glucose molecue

Sucrose, Lactose, Maltase

Polysaccharides (plant + animal) examples

Starch and Fiber

Glycemic Index

A value representing how high a given meal ↑ blood glucose concentration; How quickly an amount of food will raise blood sugar levels

High glycemic examples

raisins, beets, bananas, carrots, honey, brown rice

Moderate glycemic examples

oranges, sweet potatoes, oatmeal, potato chips, corn

Low glycemic examples

peanuts, fructose, lentils, kidney beans, apples, fish stick

Glycemic Load

gives a relative indication of how much a serving of food is likely to increase your blood-sugar levels.

Glycogen

is the storage polysaccharide found in mammalian muscle and liver.

Glycogenolysis

the reconversion process; it provides a rapid extra muscular glucose supply (especially from the liver)

Gluconeogenesis

production of glucose from non-glucose sources

Glucagon

stimulates liver glycogenolysis and gluconeogenesis to raise blood glucose concentration.

Carb Intake Regular physical activity: _____% During intense training: _______% Typical American diet: __% of total intake

1. 60 2. 70 3. 40-50

Hypoglycemia

Low levels of sugar in the blood Can result in weakness, hunger, and dizziness Impairs exercise performance Prolonged and profound hypoglycemia can result in the loss of consciousness and irreversible brain damage

Type I v. Type II Diabetes

Type I: pancreas unable to produce insulin Type II: insulin resistance

Role of Lipids

Energy reserve Protect vital organs Provide insulation from the cold Transport the fat-soluble vitamins A, D, E, and K

Three groups of Lipids:

Simple lipids - Major storage form of fat in the adipose cell Compound Lipids Derived Lipids - formed from simple + compound

Unsaturated fatty acids:

Monosaturated - one double bond Polyunsaturated - more than one double bond Hydrogenation

Saturated fats or Unsaturated fats are solid at room temperature:

Saturated fats

Typical Daily Lipid Intake (plant v. animal)

66% animal lipids, 34% vegetable lipids

Lipoproteins

- lipid + protein makes lipid water soluble major form of lipid transport in blood

What health issues are linked to diet?

cancer, diabetes, stroke, heart disease

What is a qualified health claim?

Statements that describe a relationship between a food substance and a disease or other health-related condition ■ Requires extensive review of the scientific evidence ■ Approved by FDA prior to being used on food labels ■ “Objective is to benefit consumers by providing more information on food labels concerning diet and health”

Factors driving the growth of the functional foods category?

- Increased consumer interest in what they eat/their health - Changes in food regulations - Advances in technology - Escalating health care cost - Competitive food market

"In Defense of Food" Tagline - _____________

"Eat food, not too much, mostly plants"

Exam 1 Review Flashcards

(54 cards)