Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

NYCC Nutrition II > Final (Pls be nice Dr Martin) > Flashcards

Final (Pls be nice Dr Martin) Flashcards

(77 cards)

Start Studying
1
Q

According to NHANES 17-18 data, how much sugar does the average 50+ male eat per day?

A

111-128g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

How much sugar should a 50+ male eat per day?

A

37g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

According to NHANES 17-18 data, how much fiber does the average 50+ male eat per day?

A

18-19g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

How much Fiber should a 50+ male eat per day?

A

35g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

According to NHANES 17-18 data, how much sugar does the average 50+ Female eat per day?

A

88-97g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

How much sugar should a 50+ female eat per day?

A

25g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

According to NHANES 17-18 data, how much fiber does the average 50+ female eat per day?

A

15-16g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

How much fiber should a 50+ Female eat per day?

A

28g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What age population is at higher risk of food poisoning?

A

Elderly
(Limited vision, ⬇️smell, forgetfulness)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is the RDA for Sodium?

A

No more than 1500mg per day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is considered an adequate potassium intake that will balance sodium intake?

A

4700mg

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What’s the RDA for Magnesium?

A

420mg (male) and 320mg (female) per day after age 31

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What are ways to prevent GERD?

A
  • Avoid irritants
  • Eat smaller meals
  • Sit upright for 2 hours before bed
  • Lower fat meals
  • Less alcohol
  • Eat protein throughout day
  • Lose weight
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is the DASH diet?

A

Dietary Approach to Stop Hypertension

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is the main component of DASH diet?

A
  • Reduce sweets/sugar and red meats
  • focus on fruits/veggies and fat-free or low fat dairy products
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is considered to be the ‘true fountain of youth?’

A

Physical Activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

How often should an older adult engage in Resistance or Weight-Bearing activity?

A

Train all major muscle groups at least twice a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

How often should an older adult engage in moderate Aerobic activity per week?

A

150 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Our ability to synthesize which vitamin decreases four fold as we age?

A

Vitamin D

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What is the RDA for vitamin D?

A

2000 IU per day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What is the upper tolerable limit of vitamin D for elderly?

A

4000 IU

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

What vitamin is naturally less available due to atrophic gastritis and decreased absorption?

A

Vitamin B12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What vitamin deficiency is linked to causing neuropathy signs/symptoms?

A

Vitamin B12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

What is the recommended supplementation method for vitamin B12?

A

Food First (increase dietary protein)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
How do you determine the carb:fiber ratio of a food?
Total carbs/Fiber
26
What amount of fiber can be considered a high fiber food?
>5g
27
What carb:fiber ratio should you avoid?
>10
28
What Vitamin is associated with improved cognitive and immune function?
Vitamin E
29
What is the recommended supplementation amount of Vitamin E?
Up to 400 IU per day
30
What is the risk of high dosage Vitamin E?
Longer clotting times and risk for heart disease
31
How much daily exercise does WHO recommend daily?
At least one hour
32
What portion of teens worldwide are not meeting physical activity recommendations?
80% (85% girls, 78% boys)
33
What is WHO's current goal for physical activity?
Reduce inactivity levels to 70% or less
34
What is Hidden Hunger?
Non obvious nutrient deficiencies without change to body size
35
What is the leading cause of years lived with disability in teens?
Iron Deficiency Anemia
36
For an adolescent athlete how much should they increase their caloric intake?
500-1500 kcal
37
What is the recommended supplementation for a Male Adolescent Athlete?
- **Zinc (15mg)** - B Complex - Vitamin C (500mg)
38
What popular diet focuses on whole food sources, healthy fats, and includes foods such as salmon, flax/chia seeds, turmeric, and avocado?
Anti-Inflammatory Diet
39
What is Food Insecurity?
A household level economic and social condition of limited or uncertain access to adequate food.
40
How prevalent is Food Insecurity?
15.3 million children (2014)
41
Dr Martin's Dollar General/Tree Soapbox
BAD
42
What are the 'Dirty Dozen?'
The 12 produce items with the highest amounts of pesticides (buy organic) - kale - pear - blueberries - spinach - strawberries - peaches - apple - bell pepper - celery - grapes - cucumber - cherries
43
What are the 'Clean Fifteen?'
The 15 produce items with the lowest amounts of pesticides (okay if not organic) - pineapple🍍 - onion🧅 - kiwi🥝 - papaya - cantaloupe🍈 - mango🥭 - watermelon🍉 - avocado🥑 - asparagus - egg plant🍆 - sweet potato🍠 - cabbage🥬 - grapefruit - honey dew melon🍈 - cauliflower
44
What is Nutrient Density?
The amount of nutrients compared to the amount of calories
45
What are the characteristics of a nutrient dense food?
High protein, minerals, and vitamins
46
What does increased dietary fat put you at risk for?
- Chronic Disease - Cancer - Heart Disease - Diabetes - Arthritis - Obesity
47
What Nutrition requirements are key for athletes due to increased **sweating**?
- Hydration (before, during, after) - B Complex - Vitamin C and E - Calcium - Potassium
48
T/F: Athletes have an increased dietary requirement for Fats
False
49
How often should athletes intake carbohydrates during competition?
30-60g per hour
50
What is the recommended Carb intake post exercise?
2-300cal snack immediately after; Larger meal 1-2 hours after
51
What is the daily carb requirement for an endurance athlete exercising 1-3 hours per day?
6-10g/kg body weight
52
What is the daily carb requirement for an ultra-endurance athlete exercising 4-5 hours per day?
8-12g/kg body weight
53
When should an athlete begin tapering training prior to an event?
6-7 days prior
54
When Carb loading, what percentage of total calories should the athlete gradually increase CHO consumption to?
65-70%
55
What is the recommended timespan for shorter duration carb loading?
3-4 days prior to the event
56
What is the current recommendation for pre-competition carb intake?
1-4g/kg body weight, 1-4 hours prior to exercise
57
What are the 3 main energy systems in the human body?
- Phosphagen - Anaerobic - Aerobic
58
What energy system is used during short bursts of intense activity?
Phosphagen (Eg. 100m run)
59
What energy system is used during longer-lasting sprint activities of lower intensity?
Anaerobic (w/help from phosphagen & aerobic systems) (Eg. 800m run)
60
What energy system is used during long-lasting activities of low intensity?
Aerobic (Minimal help from other systems)
61
What vitamin toxicity are older adults more susceptible to due to increased liver stores and plasma levels?
Vitamin A
62
What form of Vitamin A will not cause toxicity?
Beta Carotene
63
What factors influence adolescent eating habits most?
- Personal factors - Environmental factors - Macrosystem factors
64
What is the RDA of protein for an adolescent athlete?
1.2-1.5g/kg body weight
65
What is the recommended supplementation for a Female Adolescent Athlete?
- Iron (10-15mg) - B Complex - Vitamin C (500mg)
66
Where can you find dietary recommendations?
choosemyplate.gov
67
What is used to evaluate a teen’s risk for having anorexia or bulimia?
SCOFF or IDEA Questionnaire
68
What is the recommended daily fat intake for athletes?
20-35% of total calories (Same as non-athletes)
69
What are some examples of inflammatory foods?
(Low nutrient density foods) - Shaboingboings - Fast Food - Refined Carbs - Processed Foods - Trans fats - High sodium foods
70
What is the gold standard when buying Eggs?
Pasture Raised
71
Why is food insecurity a risk for health conditions and developmental/educational delays?
The diet can have adequate calories but low nutrient density
72
What popular diet is the answer to most nutritional problems?
Mediterranean Diet
73
How is a Cardiometabolic Meal Plan created for a patient?
Utilizes BMR to promote healthy weight loss
74
What is the Low FODMAP diet?
Decreases the Short Chain Carbohydrates in a diet to alleviate IBS symptoms
75
What does FODMAP stand for?
Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols
76
Name 2 recommendations that can improve cognitive function in geriatric patients.
- physical activity - vitamin E
77
What energy system is used during longer-lasting activities of even lower intensity?
Aerobic (with help from anaerobic system)

NYCC Nutrition II (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions