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Competency Exam > Nutrition > Flashcards

Nutrition Flashcards

(92 cards)

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1
Q

What is the recommended source of energy?

A

carbohydrates

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2
Q

What are the 2 major carbohydrate groups?

A

simple (sugars) and complex (starches)

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3
Q

Simple sugars and be broken down into which 2 categories?

A

monosaccharides, disaccharides

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4
Q

What are monosaccharides?

A

glucose
fructose (found in fruits an hone)
galactose (breakdown of milk sugar lactose)

body will convert it to glucose

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5
Q

What are disaccharides?

A

sucrose (table sugar)
lactose (naturally in milk)
maltose (produced when starches breakdown)

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6
Q

Complex carbs are aka what?

A

polysaccharides

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7
Q

What are the 3 types of complex carbs?

A

starches (major source, low in fat)
glycogen (aka animal starch)
dietary fiber

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8
Q

Dietary fiber is broken down into which 2 categories?

A 
soluble (dissolves in water, thickens to form gel)
insoluble fiber (does not dissolve in water)
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9
Q

Glucose enhances ___ and ___ in healthy, aged humans

A

learning, memory

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10
Q

food sources for simple carbs/sugars

A

white table sugar, brown sugar, powdered sugar, molasses, maple syrup

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11
Q

food sources for complex carbs (starch, soluble fiber, insoluble fiber)

A

starch: grains, cereal, breads, pasta, legumes
soluble: oatmeal/oat bran, broccoli, citrus fruits
insoluble: wood or structural parts of plants: fruit and veggies with skin

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12
Q

How many fatty acids can lipids have?

A

1-3

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13
Q

A fat can be broken down into what 3 categories?

A

monoglyceride
diglyceride
triglyceride

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14
Q

Most fats in our diet and body what which type of fat?

A

triglyceride

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15
Q

What are the 2 classifications of fats (degree of saturation)?

A

saturated: solid at room temperature (need less amount in diet)
unsaturated: liquid at room temp (plant origin)

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16
Q

define hydrogenation

A

process of taking a fat of veggies original’s and adding hydrogen to become a highly saturated fat

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17
Q

define emulsification

A

breakdown of dietary fat to be transported throughout the body by blood which is water based

occurs in the small intestine through action of bile salts during the digestive process

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18
Q

function of fat in food

A

major dietary source
vehicle for vitamins A, D, E, K
contribute to flavor
sources of essential fatty acids such as linoleic acid

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19
Q

function of fat in the body

A

supply energy for tissue (except CNS)
function as the body’s main fuel or energy reserve
cushions, protects vital organs (eyes, kidneys)
lubricates body tissues through sebaceous glands
insulates body protecting from excess heat, cold
barrier against soluble substances (cell membrane)

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20
Q

Saturated fat food sources

A

meats (visible fats, marbling)
processed meats (lunch meat, bacon, sausage)
poultry, fowl
whole milk, whole milk products
coconut oil, cocoa butter
fully hydrogenated shortening and margarine

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21
Q

monounsaturated fats food sources

A

canola, olive, peanut oils, peanuts, avocados

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22
Q

polyunsaturated fats food sources

A

corn, safflower, soybean, and sunflower oils

herring, halibut, salmon, fresh tuna, trout

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23
Q

T or F. Cholesterol is not considered a true fat.

A

T. Belongs to a group called steroids.

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24
Q

How much cholesterol does the body manufacture daily and where?

A

1000 mg; liver

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25
Function of cholesterol
component of bile salts that aid digestion essential component of all cell membranes necessary for production of several hormones (cortisone, adrenalin, estrogen, and testosterone)
26
Cholesterol food sources
egg yolks meat - especially organ meats (liver) diary products
27
What is the building block of blood, bone, and all other tissues?
protein
28
Proteins are made of amino acids linked together by peptide bonds. Amnio acids are classified as ___ or ___.
essential: can't be manufactured in the body; must be obtained from food nonessential: can be synthesized by the body in sufficient quantities for health
29
Define anabolism
building up of tissues as in growth or healing
30
Define catabolism
breaking down of body tissue
31
What causes a state of negative nitrogen balance?
insufficient protein intake; the body is breaking down more tissue than it is building
32
RDA for adult protein intake
0.8G/kg of body weight increase amount if pregnant, lactating, and periods of growth
33
Protein is necessary to manufacture ___, ___, and ___.
hormones; enzymes; nucleus of all cells
34
T or F. Antibodies are proteins.
True
35
Complete protein foods have what?
all 8 essential amino acids
36
Examples of complete protein foods
meat, milk products
37
Examples of incomplete protein foods
grains, veggies, legumes, nuts
38
99% of calcium is found where?
teeth, bones
39
Calcium levels are controlled by what 3 things?
``` Vitamin D levels (helps absorb Ca) PTH levels (will increase if too little Ca) Calcitonin levels (will decrease Ca if too much) ```
40
RDA for calcium in ages 19-24 and > 25.
19-24: 1200 mg | >25: 800 mg
41
Function of calcium
with phosphorus, it forms the hard substance that characterizes bones and teeth assists in manufacturing acetylcholine aids in muscle contraction, relaxation aids in clotting process controls substance across cell membrane actives enzymes such as lipase; necessary for absorption of vitamin b12
42
animal sources of calcium
``` milk, milk products sardines clams oysters salmon ```
43
plant sources of calcium
fortified OJ spinach turnips broccoli
44
average intake of Na for Americans
4-6 G daily
45
Na levels are controlled by which 2 things?
kidneys; aldosterone
46
function of Na
maintaining fluid balance | necessary for transmission of impulses along nerve an muscle membrane
47
Na food sources
table salt (1 tsp = > 2 G) milk/milk products processed foods
48
98% of K is found where?
inside the cells
49
RDA for K
there is no recommendation
50
What 2 things control K levels
kidneys excrete K in alkalosis and conserve hydrogen | kidneys retain K in acidosis and excrete hydrogen
51
function of K
conductions of nerve impulses and contraction of muscles (esp. the heart) acid-base balance
52
food sources of K
``` dried apricots, peaches or raisins bananas cantaloupe cooked, dried lima beans baked potato ```
53
How many servings of veggies should be eaten daily?
3-5 | 1 serving = 1/2C cooked or 1C raw
54
How many servings of fruit should be eaten daily?
2-4
55
Intake of starches and other complex carbs should be how many servings?
6-11 | 1 serving equals 1 slice of break or 1/2C cooked grain or pasta
56
Saturated fats should be less than ___ of kilocalories.
10%
57
dietary cholesterol should be less than ___ per day.
300 mg
58
how many servings should come from the milk, meat group daily?
2-3
59
Fat soluble vitamins
A, D, E, K
60
excessive intake of which 2 fat soluble vitamins can be fatal?
A, D
61
Water soluble vitamins
C, B (riboflavin, thiamine, niacin)
62
What is scurvy?
vitamin c deficiency
63
Vit C (ascorbic acid) deficiency s/sx
``` tender, sore gums small skin hemorrhages delayed wound healing joint pain fragile bones loose teeth ```
64
Vit C sources
``` vitrus fruits dark green veggies tomatoes strawberries melons ```
65
Riboflavin deficiency s/sx
lesions on lips and oral cavity | seborrheic dermatitis
66
riboflavin sources
organ meats milk who or enriched grains leafy green veggies
67
thiamine (vit b complex) deficiency s/sx
``` anorexia indigestion fatigue muscle weakness paralysis ```
68
thiamine (vitamin b complex) deficiency is called what?
beriberi
69
thiamine sources
pork | enriched grains
70
what are the 2 forms of vitamin a?
``` preformed (retinol) provitamin a (carotene) ```
71
vitamin a deficiency s/sx
night blindness damage to epithelial tissue (sinus trouble, sore throat, abscesses in ears, mouth, salivary gland) abnormal thickening and drying of outer eye that can lead to blindness impaired growth
72
vitamin a preformed (retinol) sources
animal foods (liver, egg yolk, butter, cream, fortified milk)
73
vitamin a provitamin (carotene) sources)
yellow fruits and veggies (carrots, sweet potatoes, squash, apricots, cantaloupe) dark leafy veggies
74
2/3 of vitamin a comes from ____
carotene
75
vitamin d deficiency s/sx
soft fragile bones
76
vitamin d deficiency in children is called ____
rickets
77
vitamin d deficiency in adults is called ___
osteomalacia
78
vitamin d sources
sunlight | fortified milk
79
vitamin e deficiency s/sx
hemolysis of RBC in premature infants (results in anemia) fibrocystic breast disease pain when walking, leg cramps at night
80
T or F. vitamin e deficiency in adults is rare
True
81
vitamin e sources
veggie oils (best) whole grain products green leafy veggies
82
vitamin K deficiency s/sx
hemorrhaging
83
vitamin K sources
green leafy veggies | milk
84
niacin (nicotinic acid) deficiency s/sx
dermatitis diarrhea dementia
85
niacin deficiency is called ___
pellagra
86
niacin sources
meats peanuts legumes
87
vitamin 6 deficiency s/sx
anemia | smooth tounge
88
vitamin 6 sources
``` pork organ meats whole grains wheat germ legumes ```
89
folic acid (folate) deficiency s/sx
red, swollen tongue diarrhea fatigue megaloblastic anemia
90
folic acid sources
``` liver dark, green veggies cabbage oranges cantaloupes ```
91
vitamin b12 (cyanocobalamin) deficiency s/sx
``` numbness, tingling in hands and feet anemia smooth tongue moodiness nerve damage ```
92
vitamin b12 sources
animal products (meat, milk, cheese, eggs)

Competency Exam (15 decks)

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