Final Flashcards by caelei Stanton

How does the environment influence weight?

How well did you know this?

Not at all

Perfectly

How do hormonal cues influence weight?

How well did you know this?

Not at all

Perfectly

What is visceral fat?

How well did you know this?

Not at all

Perfectly

What is subcutaneous fat?

How well did you know this?

Not at all

Perfectly

Define BMI

How well did you know this?

Not at all

Perfectly

What are some adverse effects of dieting?

How well did you know this?

Not at all

Perfectly

What are some benifits of the non-diet approach?

How well did you know this?

Not at all

Perfectly

What nutrients are used in anaerobic metabolism?

How well did you know this?

Not at all

Perfectly

What nutrients are used in aerobic metabolism?

How well did you know this?

Not at all

Perfectly

What are the eating recommendations before physical activity?

How well did you know this?

Not at all

Perfectly

What are the situations in which aerobic metabolism occur?

How well did you know this?

Not at all

Perfectly

What are the protien needs with exercise?

How well did you know this?

Not at all

Perfectly

What are the amino acid needs with exercise?

How well did you know this?

Not at all

Perfectly

What are ergogenic aids?

How well did you know this?

Not at all

Perfectly

What is disordered eating?

How well did you know this?

Not at all

Perfectly

Define eating disorder?

How well did you know this?

Not at all

Perfectly

Anorexia Nervosa

How well did you know this?

Not at all

Perfectly

Bulimia Nervosa

How well did you know this?

Not at all

Perfectly

Binder eating disorder

How well did you know this?

Not at all

Perfectly

Typical binge foods

How well did you know this?

Not at all

Perfectly

Behaviors associated with bulimia Nervosa

How well did you know this?

Not at all

Perfectly

Physical effect of the female athlete triad

How well did you know this?

Not at all

Perfectly

Vitamin needs with pregnancy

How well did you know this?

Not at all

Perfectly

Mineral needs with pregnancy

How well did you know this?

Not at all

Perfectly

Why are health and nutrition important during fetal development?

Pregnancy weight gain recommendations

Complications associated with gestational diabetes

What is gestational diabetes?

What is pica?

Why is listeria important with pregnancy?

The impact of the mother’s nutrition and breastfeeding

Advantages of breastfeeding

Recommendations for infant feeding

Infant milk intake recommendation

Toddler milk intake recommendation

Recommendations for feeding young children

What is the Satter Division of Responsibility?

Define food allergy

Define food intolerance

What are the methods of preventing foodborne illnesses?

Appropriate cooking temperatures for protein foods

How to read and interpret a nutrition fats panel

Define RDA

What is the use of RDA?

Define DV

What is the use of DV?

Define UL

What is the use of UL?

Why are specific nutrients essential?

What are the entertainment yeilding nutrients and their calorie per gram?

What is the main function of carbohydrates?

What is the main function of fats?

What is the main function of proteins?

What happens to nutrients after digestion?

What are the sources of essential fatty acids?

What are the hormones involved in blood glucose regulation?

What are the types of lipids?

Define HDL

Define LDL

What is the protein intake of Americans?

What is the definition of nutrition?

Nutrition refers to the processes by which organisms obtain and utilize food for growth, energy, and health. ## Footnote Nutrition encompasses the intake of nutrients and their physiological effects.

Name three factors influencing food choices.

* Social factors * Cost * Education, occupation, and income ## Footnote These factors can significantly impact individual dietary preferences and habits.

How do cost and food availability affect food choices?

Cost and food availability determine what foods are accessible and affordable for individuals and families. ## Footnote Higher costs can limit options, leading to less healthy food choices.

Where do people commonly get nutrition information?

* Internet * Research * Personal experience ## Footnote The reliability of information can vary greatly depending on the source.

True or False: Food flavor, texture, and appearance preferences do not affect food choices.

False ## Footnote These sensory attributes significantly influence individual food preferences.

What lifestyle factors can influence food choices?

* Routines * Habits * Health concerns ## Footnote Lifestyle choices often dictate dietary patterns and meal planning.

What are the six types of nutrients?

1. Carbohydrates 2. Proteins 3. Fats 4. Vitamins 5. Minerals 6. Water ## Footnote Each nutrient type has distinct roles in the body.

How many calories are contained per gram in carbohydrates?

4 calories per gram ## Footnote This is one of the three energy-yielding nutrients.

How many calories are contained per gram in proteins?

4 calories per gram ## Footnote Proteins are also energy-yielding nutrients.

How many calories are contained per gram in fats?

9 calories per gram ## Footnote Fats provide the highest energy yield among the nutrients.

Why is food considered better than supplements?

Food provides a complex array of nutrients and phytochemicals that supplements may lack ## Footnote Whole foods offer synergistic effects that enhance nutrient absorption.

What is a benefit of eating a variety of foods?

It ensures a balanced intake of essential nutrients ## Footnote A diverse diet supports overall health and reduces the risk of deficiencies.

Define phytochemicals.

Naturally occurring compounds in plants that have health benefits ## Footnote Examples include flavonoids and carotenoids.

What influences people's food choices and eating behavior?

Cultural, social, economic, and psychological factors ## Footnote Individual preferences and health beliefs also play a role.

What do our bodies need energy for?

To walk, sit, talk, eat, and even sleep ## Footnote Energy is essential for all bodily functions.

What is the relationship between calories and kilocalories?

1 kilocalorie (Kcal) equals 1,000 calories ## Footnote Kilocalories are the unit typically used to measure food energy.

What are essential nutrients?

Nutrients that the body cannot produce and must be obtained from food ## Footnote They include macronutrients and micronutrients.

What is the primary function of protein in the body?

Needed for body function, part of blood cells, enzymes, immune system, and muscles. ## Footnote Protein can also be used for energy.

What is the main role of carbohydrates in the diet?

Provide the majority of Calories in diet. ## Footnote They yield 4 calories/gram.

What are the types of carbohydrates?

* Sugars * Starch * Fiber ## Footnote Carbohydrates are a major source of energy.

What are the two forms of fat mentioned?

* Solid * Liquid (oils) ## Footnote Lipids in the diet are usually referred to as fat.

What is the calorie content of alcohol?

7 calories/gram. ## Footnote Alcohol is considered non-essential.

What distinguishes organic nutrients?

They contain carbon and have complex structures ## Footnote Organic nutrients include carbohydrates, proteins, and fats.

What are the two types of vitamins based on solubility?

Fat-soluble (A, D, E) and water-soluble ## Footnote Fat-soluble vitamins are stored in the body's fatty tissues.

List some major minerals.

* Calcium * Zinc * Magnesium * Iron * Potassium ## Footnote These minerals play vital roles in bodily functions.

What functions does water serve in the body?

* Solvent and lubricant * Transports nutrients and waste * Temperature regulation ## Footnote Water is crucial for maintaining homeostasis.

DRI

Dietary Reference Intakes

• RDA: ReL. Diatary alowment

• Al: adequet intuke

• uL upper linmit

LeOTo CHO

• 30% Fat

10% Protein

• Micronutrient

level (generally) determined by highest need among

Nutrition Facts Panel

• Found on pachaged goods

- (governed by the F DA)

• Will not be on Drounce

Strict

_ meat eggs (governed by the V/SA)

. guidelines for companies on what is required

uses the Daily Values

Nutrition Facts Panel - Soup

• How many servings per container? 2

• If you ate all of the soup:

• How many calories did you consume? 180

• How much sodium? (mg and % of your Daily Value) 12 le O

• How much calcium? 10%

• If you ate all of the soup

would it provide 16% of your (individual) calcium needs?

Nutrient Claims

• Based on nutrients found (or lacking) within food

• Strict

amounts to use claim

requirements for these claims

must meet min/ max

Nutrient Claims - A Snapshot

Fat free : less than 0.5 g

of fat per serving

• Low fat: 3g offator less

per serving

• Rednced

_ fat/sugar/cholesterol/sodium:

• Low Sodium

25 % less than reference food

per serving

-: 110 mg or ess

source:

10-19%

of DV of nutrient

20%+

_ of DV of nutrient

high source: 2010 + of DV ornutren

Health Claims

• Claim between Food and health out come

varying

levels of evidence required

But has to have

Sone evidence

• Has.

short

with

long statementmewhere on package

Structure/Function Claims

• Statement regarding somebody tunetion ingredient is associated with

• Requires

no prior apportor evidence )

just notify

• Required label disclaimer

saying not approved by FDA

usually used on Supplements

rather than

Poods

• uses Vague

language

support

_ to FDA

A Close Look at Carbohydrates

• Energy comes indirectly from the sun:

o Eating flent -denines

Eating amimals

4 Forms of Carbohydrate

• sugen

Stanch

fiben

foods

that eat plants

we do not make tible or Store stanch in body. when we Stove

gincose

we store it as mycesen.

Sugar

• 3_ mono succherrides

Glucose

• Major mono saccharide in our body

• Our body's major_ fuel seunce

• In bloodstream

called blood sugem

Fructose

• Natural sugar found in frit

• Handled differently in the body than gIn cose

Excess fructose can lead to Cretion of fat

(more than glucose)

Disaccharides

o " two

sugars"

• lactose

High-Fructose Corn Syrup

• HFCS = Sucrose

• Problem is not with HFC S

milose

(table sugar)

and Sucrose

→ it is in products that Contain

HFCS

Lactose

- not as sneet as fructose / sucrose.

- corn Synup is 100% stucose

becanse it's made of stanch

and

Stanch is 100% glucose.

• MIK

_ sugar

• The most prevalent type of HEES

• Disaccharide of acose

-+ galactose

has 55% fructose ano 45% glucose

o galactose

only found as part of lactose

- takeanay: find a Sweeteren yon

use it in misdeustion.

• Requires lactorse enzyme › lack of it causes latese intolenmal as me ase

we decrease in lease production

Simple vs. Complex CHO

• Simple: sugars (mono and disaccharides)

• complex : any type of polysaccharide

sugar...

Disaccharide is

sugars...

• What is a polysaccharide? —

many sugar long branches of snose.

multiple sugans

- No mArients me eat should mare it

to lange intestine

out if we can't

digest it in small intestine

- when an amal gets Killer

the gly cogen degrades quickly

Polysaccharides

• Poly = -

many

→ long

branches

of sugars

Thought Question

• If a starch is a chain of sugar and our body breaks down starch into sugar...

Is starch better/worse/the same as consuming sugar?

Soluble vs. Insoluble

• What is the difference between soluble and insoluble fiber?

• Soluble (viscous)

o Forms gel (absorbs unten)

fenmented

by bacteria

• Creates bulk byholding meistune

us energy!

• Insoluble (nonfermentable)

• Does not form gel

o Creates bulk by metering sharge textune

o moves things along

Which type of fiber is better for you? Soluble or insoluble

digestive tract

Soluble fiber:

• Slow transport of food → what are benefits? -

• Feed out micuobione

• Make you Feel full

longer

Binds to bile → decreases cholesterol

Health Benefits of Soluble Fiber

• Slows absorption of guncose

- V risk of _diabetes

• Feed beeficial breterja vriskof colon concen

• Make you ful pull

longer - helps with weight management

Decreases Colestend

- v heart disease risk

Insoluble fiber

• Moves food along intestines - also makes you feel full longer

• help with

o l risk of

• Moves for d

along - L risk of _hemmorods & appadicitis

set more nutrierts - slous down rate at which you

absens glucose

digest 2 absorb

• mores takins along cand out) → 1 nist of coloncucen

• Make you feel pill

Fiber Food Sources

longer - helps with Weight management

• Soluble

• 20115

legmes/bens

o Some arts of fruit & vegetables

• Some

huts / seeds

• Insoluble

• Wheat bre

o brown rice

o whole grains

• Some parts of fruits & vegetables

o some hits seeds

Parts of Grain

Whole grain = bran encosperm and germ

Renned /white

grain = endosfenn

aka "starch"

Phytic Acid/Phytates

• Found in fiben - mich toods and can bind to certain minenals

absorption

• BUT

it is also a powerful antioxidents!

- bren is highen in siben & B vitamins

endosperm has stanch

protein

Vitamins & umenal

genm= the seed for a new plant. Contains

6 vitamins

protein

and inhibit

How Much Carbohydrate?

• AMDR= acceptable macronutrient distribution

• Expressed as pen centage

of total calories

• Carbohydrate: 45 - 65 e

• Fat: 20 - 35 %

• Protein: 010 - 35 %

How much fiber?

• Adequate istake (AI)

25 g for women

389

for men

14 g/ 1000 kcal

Regulate the body's reaction to Stress

Insulin & Glucagon

suppressing

hugen

and digestion

• Two hormones

made by the pancreas

• insulin : acts on (almost) every -

- Decrenses blood sugar

• glucagon

enengy

but we st

as tag of

we're

in our body — woves sugem from

or - phant made.

the bladstream indo the cens

_: acts on _iven

- Increases blood sugar

Insulin

in the

• Blood sugar is now low because glucose is intracellular (_ in the cell

boed Stream

_ and not

insulin = the

"unlocks" the

месертог.

Glucagon

• When blood sugar is too law we need to raise it

- glucagon does that!

• Works on stored glycogen

in the liven to release g/ncose

Diabetes: Type 1

• anto - immune

condition

- Bodys immune system attacks pon creatiC CelS that make in sulin - Kills the cells that

prevailing

• Person cannot make

ANY insulin

cansed in

• Usually happens in Child hard

don't kno

• Also known as:

- Juverill er Childhoed - Onset Diabetes

- Insulin- depedent Diabetes

- Jurenile

_ or child-onset diabetes

- Insulin-depedent diabetes

• Requires Shots or injections

of insulin

• Why couldn't they just take a pill?

(Hint: hormones are proteins)

- honores would be destrosed by the stomach acid.

Only solutions are

panereas transplants

injecting insulte w/

every meat.

Diabetes: Type 2 - It insulin in the bleed is high

then it's type 2 diabetes.

• Accounts for 90 - 95% of diabetes cases

• Happens when Cells

become insulin- resistent

and/or someone does not make

enough insmin

• Risk factors include obesity

but not always!

medreations that puretion similan to insulle

if we can't fix it with dret and

exensize changes

- Can be Olden age

or just by charce

• Starts with insulin resistance

• Not enough insulin

as pancreas

- tuckers out (need onal medication

- parceeas is oven-producing

• Could become _in Sulin- dependent

A Note about Glucose Receptors

— would weed shots of like 200 wits pen meal

• dillevent mpes

of glucose receptors

• WalKing not strenuous activity) after a meal can help im prove blood sugar!

- Activates the physical aetivity glucose receptors

• Not enough

to control blood sugar on its own → but it helps!

Genenally Speakis

Insulin & Glucagon

• Our brains

- require glucose to function

• What happens if we do not make enough/any insulin?

brain function declines

gets fazen

• What happens if we do not make enough/any glucagon? —

brain function decles RAPEDLY

• Alchohol inhibits glucagon effectiveness!

- Especially problematic for diabetics

Career Spotlight: Certifed Diabetes Care and Education Specialist - online centification you con set

• Who is eligible?

- Clinical psychologist

Occupational therapist

Physical therapist

Physician

Physician's assistant

American College of Sports Medicine Certified Clinical Exercise

Physiologist

Master Certified Health Education Specialist

- Prior practice experience

- Pass an exarm

- https://www.diabeteseducator.org/education/certification/cdces

Ketosis - not the bed yes preffened smuce.

y evengy.

• Ketosis: When our body uses KetoneS (from fat) for energy instead of glucose

• Some CellS in our body always require glucose and either get it from diet

- or

create from frotein

Normal blood sugan i5

between 70-100

Is someove's fasting blood

Sugam is at 126 or abore

thatisa dinbetes dingnosis.

• Two ways body can go into ketosis:

- Very low Cambohyduatediet for days (ketosis)

- Unable to use CHO due to lack of insulia

(in diabetes: Keto acidosis

• Takes a few days for body to deplete glycogen stores and begin creating/using

Ketones

- Called the "Kets fin" while body adapts

- Body is literally Starving

of engry → not fun!

Ketosis vs. Diabetic Ketoacidosis

• In ketosis

ketones replace (almost all) glucose

in bloodstream

• Ketone bodies are naturally acidic → not a big deal for a hea hy person

• For diabetics

going into ketosis is dangerous

and can result in death

- Called diabetiC Ketoacioosis

(or just ketoacidosis)

• Ketones + excess sugam

(that can't get into cells) = too much audity

• What does acidity do to proteins? - denatures bady proteins

Lave to stay on reto diet until

exhaust your glycoger stoves

Traditional Ketogenic Diet

• Traditional

cambolgerate

- diet = very high fart

moderate /low

- Very strict ratio of fat

to Carbohyanate /protein

• Created in 1920s for children with epilepsy

• For children who do not respond to medication

epilepsy in remission

protein

very low

• Retogic diet canput - we dost tend to Keee Kids.

Kerogenic diet indestnitel

because muts & reggies an

carbs

Ketogenic Diet

• Has found to de crease size orstop grouth of tumors in case reports

• How might a ketogenic diet help reduce the size of brain tumors? - tumors use quese for evers& moth

Ketogenic Diet: Side Effects

• Long-temm (>6 years) use of ketogenic diet in children increases risk of:

- High cholesteno

. (high LDL

low HDL)

- Nutrient

deficiencies

- Somed

growth

- -

Kadhey Stones

- Fractives

• These can outweigh a lifetime of uncontrolled

seizures though

Low-CHO for Weight Loss

• There are other low-CHO diets → At Kins

- These tend to have men fat

"keto diets"

and histen protein

_ (relatively) than

traditional ketogenic diet for epilepsy

• Due to Lon CHO

still result in KetosiS

- But too much protein could interfere with ketosis - why? —

Low-CHO Diets

• Breakfast: NO cereal

eatineal

Final Flashcards

(483 cards)