Midterm 1 Flashcards
(142 cards)
1
Q
Fat provides ___kcal per gram
A
9 grams
2
Q
Estimated Average Requirements
A
Meets the nutrient requirements of 50% of the population
Better for population analysis rather than individual Goals
3
Q
Meets the requirements for 97%-98% of the population and is a good goal for individuals
A
Recommended Dietary allowances (RDA)
4
Q
Adequate Intake
A
Used when there isn’t enough evidence to set an EAR or RDA
The mean intake of a healthy population
5
Q
The Highest average daily nutrient intake level that pose no risk of serious health effects
A
Tolerable Upper Intake Level UL
Chronic Consumption
6
Q
Used to see if you are getting the right balance of macronutrients
A
Acceptable Macronutrient Distribution Ranges
7
Q
For People 19 years and older, what is the AMDR values?
A
Carbo=45-65% protein=10-35% Lipids=20-35%
8
Q
Canada’s food guide is based on
A
DRI (Dietary reference intakes)
9
Q
Which veggies have higher vitamin content? Name the vitamins
A
Dark green and orange vegetables
Vitamin A and Folate
10
Q
Small Fist
A
One cup and is good for fruits and veggies
11
Q
3oz and is great for estimating meat
A
1 palm with thickness of pinky
12
Q
What does Canada’s food guide consider one serving of meat?
A
2.5oz
13
Q
1oz can be described as
A
2 fingers and is good to estimate meat or cheese
14
Q
What does Canada’s food guide recommend as one serving of cheese and why?
A
1.5oz as cheese is high in fat and salt
15
Q
1 teaspoon can be described as
A
top of your thumb
16
Q
1 tablespoon can be described as
A
whole thumb
17
Q
How many servings of fruit should a 19-50 year old man consume in one day?
A
8-10 servings
18
Q
How many servings of grain products should a 19-50 year old female consume in one day?
A
6-7 servings
19
Q
How many servings of milk and alternatives should a 19-50 year old female or male consume in 1 day
A
2 servings
20
Q
Males between the age of 19-50 should consume _____ servings of meat and alternatives in a day
A
3 servings
21
Q
Why is whole fruit considered a better choice than fruit juice?
A
More fibre in fruit skin
your body digests whole fruits differently when considering nutrients
22
Q
Why do dieticians recommend drinking milk or alternatives?
A
Has added vitamin D
23
Q
Why do dieticians recommend having meat alternatives more than actual meat?
A
Bean are higher fibre and low in fat
24
Q
_____ should be consumed twice a week because it is high in omega 3 fatty acids
A
fish
25
What should somebody use instead of hard butters or shortening?
Vegetable oils
26
The healthy plate model corresponds with _____ if used twice throughout the day. How many servings of each food group would you be consuming?
```
Canada's food guide
4 servings of veggies
2 servings of fruit
2-4 servings of grain
2 servings of meat or alternatives
2 servings of milk
```
27
When reading a food label what is the first thing we should consider?
The serving size
28
When reading food labels, what do we take into consideration?
Serving size
Fat and saturated fat
Nutrients
Daily values
29
If we were looking at a granola bar, how much fibre should we be looking for, for it to be considered a healthy choice?
5g or more
30
When reading food labels, how much sugar should we aim for?
Less than 10g per serving
31
When reading an ingredient list, how do we know which ingredient is in the highest quantity?
Ingredient are listed by weight, the first ingredient will be of the highest quantity
32
If something says it is fat free, does that make it a healthy choice?
No, gummy bears are fat free and are not healthy
33
When eating at a restaurant, what is one healthy choice you could make compared to one unhealthy choice?
Salad dressing on the side compared to premixed salads
34
What are the three stages of digestion?
1. Digestion
2. Absorption
3. Elimination
35
What is cephalic Phase
Our body preps for food by salivating
36
How does our body tell us we are hungry?
Blood sugar levels drop and nerve signals
37
Digestion starts in the mouth. What are the two ways food is broken down?
Mechanical and chemical breakdown
38
Breaks up starch
Salivary Amylase
39
Lingual Lipase
Breaks up fats
40
Enzymes are made up of________
proteins
41
____ are muscle contractions that help food move through the GI tract
Peristalsis
42
Mechanical Digestion in the stomach is described as
3 thick muscles layers churn and break up the food into Chyme
43
What is Chyme?
slushy liquid that mixes with food in vomit
44
____ Denatures proteins allowing them to become more digestible
Hydrochloric Acid (HCl)
45
Pepsin breaks down _____
Proteins
46
What is the pH of gastric juice?
2.0 acidic
47
What is the purpose of mucus lining the GI tract?
protects and acts like a lubricant that allows foods to move more easily
The stomach is also made of proteins and the mucus layer stops the stomach from digesting itself
48
The stomach is capable of digesting itself as it is made out of protein, what stops it?
The mucus layer
49
How is chyme delivered to the small intestine?
Pyloric Sphincter
50
Where is bile made and stored?
Made in the liver and stored in the gallbladder
51
The pancreas can be described as the _________
Enzyme powerhouse
52
How does the pancreas neutralize stomach acid?
By adding a base (bicarbonate)
53
What enzyme from the pancreas breaks down starch?
pancreatic amylase
54
Lipase breaks down ________
fat
55
An enzyme created in the pancreas that breaks down protein is called _________
Protease
56
In the small intestine, the duodenum is responsible for_____
chemical digestion and some absorption
57
Lots of absorption and some digestion happens here
The jejunum in the small intestine
58
In the Ileum __________
absorption continues and the waste is then passed to the large intestine
59
Describe the Brush Border Control
Absorption central
60
How does the brush border increase surface area?
Through villi and microvilli
61
Water soluble nutrients move from an area of high concentration to an area of low concentration
Diffusion
62
Facilitated diffusion can be described as
the movement of substances from an area of high concentration to an area of low concentration with the help of a protein bridge
63
Using energy to get nutrients into a cell is described as _____
active transport
64
The large intestine consists of the ________
cecum, ascending, transverse and descending sigmoid, rectum and anus
65
The large intestine consists of healthy bacteria that______
digests what we can't (fibre)
produces gas and vitamin K
produces fats that the large intestines use for energy
66
Heart burn is caused by _______
HCl from the stomach hitting the esophagus
67
What causes heartburn
Pregnancy, obesity, genetics, high fat & spicy foods
68
What is the difference between an intolerance and allergy?
Intolerance: Inability to properly digest a food or nutrient
Allergy: A food causing an immune response
69
What is lactose intolerance?
The inability to digest lactose, a sugar found in milk
70
______ is an enzyme found in the brush border that is essential for the breakdown of whole milk
lactase
71
Why is yogurt easier to digest than other milk products?
Yogurt has less lactose
72
Why are some milk alternatives not a healthy choice?
Lack vitamin D and Calcium as well are sometimes high in sugar
73
Gluten intolerance is actually caused by ______ and not by wheat, barley, rye or spelt
fermented sugars
74
Celiac disease is ________
a autoimmune disease caused by genetics that affects the microvilli
75
Diarrhea can cause______
dehydration and loss electrolytes
76
What are probiotics?
Foods that contain live bacteria
77
Where do the nutrients go?
Blood and lymphatic system
78
The system that carries blood and water soluble nutrients from the digestive tract to where they are processed in the liver
The hepatic portal circulation system
79
The lymphatic system
Processes larger fat particles that cannot fit into the capillaries
80
Carbohydrates can be______
burned for energy or stored for later use
81
stored fats are called _____
adipose tissue
82
we make energy out of our food in
energy metabolism
83
Breaking bonds _____ energy
releases
84
describe the first step of cellular respiration
Carbohydrates, fats and proteins are lined up and turned into acetyl CoA so they are ready to break up or chop
85
Describe the citric acid cycle
molecules lose 1 carbon atom at a time which causes a release of energy in two forms, ATP and high energy electrons
86
Describe the electron transport chain
The high energy electrons are sent through the electron transport chain where they release ATP and water
87
____ is used in all cell processes
ATP
88
____ from protein is excreted through the urine
nitrogen
89
Carbohydrates are
sugar molecules that consist of hydrogen, carbon and oxygen
90
Simple carbohydrates contain
one or two sugar molecules
91
a carbohydrate containing one sugar molecule is called a
monosaccharide
92
disaccharides have ____ sugar molecules
two
93
Many sugar molecules strung together are called _____ and are considered _______
polysaccharides, complex carbohydrates
94
Why do complex carbohydrates not taste sweet?
Long carbon chain
95
Plants have_______
carbohydrates
96
does meat have carbohydrates
No
97
Why are no carb diets very difficult to follow
Every plant based food has carbohydrates
98
Carbohydrate suffix ____
ose means sugar
99
_______, _________, & _________ are examples of monosaccharides
glucose, fructose, galactose
100
which monosaccharide is not found in nature?
Galactose, usually attached to poly or disaccharides
101
Sucrose is composed of _____ &______
| an example of sucrose is
1 glucose and 1 fructose
| table sugar
102
Maltose is composed of ______
2 glucose molecules
| found in fermented foods as additive
103
Lactose is composed of_____ & ______
1 glucose and 1 galactose
| Milk sugar
104
a polysaccharide with a straight string of glucose molecules is called _______
amylose
105
a polysaccharide with a branched string of glucose molecules is called _______
amylopectin
106
Fibre is a ______ that provides structure to _____ and is hard for the body to break down due to their _____
polysaccharide, plants, structure
107
Soluble fibre
absorbs water (oatmeal )
108
Doesn't absorb water (fruit skins)
Insoluble fibre
109
Salivary amylase breaks down ___ into ____
starch, glucose
110
protein is the only macronutrient digested in the ____
stomach
111
starch is broken down by _____ into _____ & ______
pancreatic amylase, glucose and maltose
112
sucrose is broken down by ____ into ____ & _____
sucrase, 1 glucose, 1 fructose
113
maltose is broken down by ____ into _____
maltase, 2 glucose
114
Lactose is broken down by ____ into ____ & _____
lactase, 1 glucose, 1 galactose
115
Glucose is stored for energy and called
glycogen
116
glucagon is
hormone made in the pancreas that promotes the break down of glycogen into glucose in the liver. This is called gluconeogenesis
117
Your body will steal ____ from the blood, organs and muscles in order to create _____
protein, glucose
118
Type 1 diabetes is ______ that attacks the ____ in the ____ causing _____ to not be created in the body
an autoimmune disease, islets of langerhans, pancreas, insulin
119
A lack of insulin causes a ______ causing a
back up of glucose in the body, a spike in blood sugar
120
Type 2 dibetes is ____ causing the pancreas to make more ____ than needed due to the ____ build up in the blood stream as the body does not recognize the ____
insulin resistance, insulin, glucose, insulin
121
Type 2 diabetes is caused by _____ & ____ but can be prevented or cured with ____ & _____
lifestyle factors & High fat diets, fibre and controlling blood sugar levels
122
____ Measures carbohydrate quality
Glycemic index
123
Low GI foods keep your _____
Blood glucose levels stable
124
What is an example of low, medium and high GI foods
low: pasta medium: Brown rice High: white bread
125
How much fibre should a 19-50 year old female consume in a day?
25g per day
126
How much fibre should a 19-50 year old male consume in a day?
38g per day
127
How much fibre does the average Canadian consume in a day?
14g per day
128
According to the accepted macronutrient distribution range, how many of our calories should come from carbohydrates?
45-65%
129
RDA say we should have ____g of carbohydrates a day
130g/d
130
If we consume less than ____g/d of carbohydrates, our body will go through ___ which is the breakdown of ___ into ____ in order to provide energy to the brain
130, ketosis, fat, ketones
131
If low fat (ketosis) diets are used long term, it will cause ______
stunted growth, menstrual irregularities and weak bones
132
Examples of sugars that are found in fruit_______
fructose, some glucose and sucrose
133
DRIs say ____ kcal should come from sugar
| WHO says ___ kcal should come from added sugar
134
A calorie is
the amount of energy it takes to warm 1 gram of water up by 1 degree Celsius
135
protein gives us ___ of energy per gram
4kcals
136
Carbohydrates give us ___ of energy per gram
4kcals
137
Macronutrients are our
main source of energy
138
Micronutrients are
vitamins and minerals that our bodies do not make but need to function
make and maintain tissues like blood and bones
139
an adequate diet _______
has enough of everything
140
_____ diet doesn't have too much of anything
moderate
141
A balanced diet
has the right combination of foods to provide the right amount of nutrients
142
_____ diet contains different foods each day
varied
