Nutrition Flashcards
(265 cards)
1
Q
What is Nutrition
A
A science that studies the interaction between living organisms and food
2
Q
What does food provide
A
nutrients
3
Q
What are nutrients
A
Chemical substances in food that provide energy and structure
4
Q
What does food represent
A
comfort, love, security
5
Q
Food processing is
A
when the food industry transforms raw plants and animal materials into products for consumers
6
Q
what are essential nutrients
A
they must be obtained from fat
7
Q
what are fortified foods
A
one or more nutrients have been added
8
Q
what are enriched grains
A
specific amount of thiamin, riboflavin, niacin, folic acid, and Iron have been added to grains
9
Q
What are dietary supplements
A
compounds from plants that may have health-promoting properties
10
Q
What are energy yielding nutrients called
A
Macronutrients
11
Q
Energy yielding products include
A
Carbohydrates, proteins, and lipids
12
Q
What are the six classes of nutrients
A
Carbohydrates, Lipids, Proteins, Water, Vitamins, Minerals
13
Q
Carbohydrates
A
Include sugars (simple carbohydrates) and
starches (complex carbohydrates)
14
Q
What are lipids called
A
fats or oils
15
Q
What are proteins
A
Required for growth, maintenance and repair of
the body
16
Q
Micronutrients
A
Provide no energy for the body but are necessary
for proper functioning of the body
17
Q
Water
A
Is a macronutrient meaning that it is required in large amounts
18
Q
What nutrients do
A
provide energy, form structures, and regulate body processes
19
Q
What are phytochemicals?
A
compounds from plants that may have health- promoting properties
20
Q
What is homeostasis?
A
physiological state in which a
stable internal body environment is
maintained(body temperature, blood pressure,
blood glucose…)
21
Q
What is metabolism?
A
all the chemical reactions that take
place in a living organism
22
Q
What is malnutrition?
A
condition resulting from an energy or
nutrient intake either above or below than optimal
23
Q
What is moderation?
A
not consuming too much
energy, fat, sugar, sodium or alcohol
24
Q
Dietary Reference Intakes (DRI) Set values for:
A
Vitamins and minerals
Carbohydrates, lipids, and proteins
Fiber, water, and energy
25
What are Estimated Average Requirements (EARs)
used for?
to evaluate nutrient intake of populations
26
what are Adequate Intakes (AIs)
used for?
Recommend specific amounts of nutrients for individuals
27
what do Recommended Dietary Allowances (RDAs)
do?
Recommend specific amounts of nutrients for individuals
28
what do Tolerable Upper Intake Levels (ULs) do?
Help with the prevention of nutrient toxicities
29
what do Estimated Energy Requirements (EERs) do?
Can be used to calculate kcals needed to ensure a stable weight in a healthy individual
30
what do Acceptable Macronutrient Distribution Ranges (AMDRs) do?
Expressed as ranges, or proportions, of nutrients for healthy intake
31
What foods do we need an increase of?
Increase fruits and vegetables
Consume at least half of grains as whole grains
Choose a variety of protein including seafood
Use oils rather than solid fats
32
what foods should we reduce?
Saturated fat, trans fat, cholesterol and sodium
Beverages with sugar
33
What do organ systems do?
work together to support the
entire organism
34
what are the five basic chemical tastes?
Sweet, sour, bitter, salty, and umami
35
what does the digestive system do?
Provides two major functions: digestion and
absorption
36
What is digestion?
Process of breaking food into components small enough to
be absorbed by the body
37
What is absorption?
Process of taking substances into the interior of the body
38
What is transit time?
Amount of time it takes food to pass the length of the
GI tract. It is affected by the composition of the diet,
physical activity, medication, illnesses etc.
39
What are feces?
Body waste, including unabsorbed food residue,fiber,
bacteria and dead cells
40
What is the GI tract?
Flexible, muscular tube that Expend from the mouth through the pharynx,
esophagus, stomach, small intestine, large intestine,
and rectum to the anus.
41
What is the mouth?
the entry point for food into the
digestive tract
42
What is mucus?
Viscous material produced by goblet cells in the
intestinal tract; mucus moistens, lubricates and
protects the GI tract
43
What are enzymes?
Protein molecules that speed up chemical reactions;
enzymes are not changed during reactions( amylase,
lipase, pepsin, chymotrypsin, sucrose, lactase, maltase
etc..
44
What does the small intestine do?
Main site of digestion and absorption
45
What does the gallbladder do?
stores bile which is produced by the
liver
46
What does the large intestine do?
It can absorb water and some
vitamins and minerals
47
What is the gut microbiota?
The name given today to the
microbe population living in our intestine
48
What are prebiotics?
Fibers that serve as a food supply for the
beneficial bacteria
49
What are probiotics?
The consumption of healthy beneficial bacteria
50
What does the GI tract do?
limits the absorption of toxins and
disease-causing organisms
51
What are peptic ulcers?
Open sores that develop in the lining of the
esophagus, stomach, or upper portion of the small
intestine
52
What causes peptic ulcers?
Caused by Helicobacter pylori (an acid-resistant
bacteria)
53
What are common digestive problems?
Pancreatic and gallbladder problems
◼ Diarrhea
◼ Constipation
54
Where do most nutrients go?
To the liver
55
What are refined grains?
Refining grains separates carbohydrates from many essential nutrients found in whole unrefined foods
56
What are whole grains?
A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.
57
What are monosaccharides?
they are made up of a single sugar unit
58
What are disaccharides?
they are made up of two sugar units
59
Two types of simple carbohydrates?
monosaccharides and disaccharides
60
What carbohydrate is complex
polysaccharide
61
what is a polysaccharide?
made up of many sugar units
62
what are oligosaccharides?
short chains containing 3-10 monosaccharides
63
what is lactose intolerance
Occurs when there is not enough enzyme lactase in the small intestine to digest the milk sugar lactose
64
What is dietary fiber?
Cannot be digested or absorbed by humans, but is an important part of the digestive process and health of the GI tract
64
what are the two types of fiber?
soluble and insoluble
64
what is soluble fiber?
dissolves in water
64
what is insoluble fiber?
doesn’t dissolve in water
64
what is the glycemic response?
How quickly and how high blood glucose rises after carbohydrates are consumed
65
what is glycemic index?
A ranking of how food affects the glycemic response
65
what are the three types of diabetes?
type 1 type 2 and gestational
65
what is type 1 diabetes?
Insulin is no longer made in the body
66
what is type 2 diabetes?
Insulin is present, but the cells do not respond (insulin resistance)
67
what is gestational diabetes?
Occurs during pregnancy
68
what are lipids?
the chemical term for fat
69
what are the 3 classes of lipids?
Triglycerides, Phospholipids, Sterols
70
What are Triglycerides?
A type of fat or (lipid) found in your blood
71
what are phospholipids?
compound lipids consisting of phosphoric acids nitrogen base alcohol and fatty acids.
72
what are sterols?
regulate biological processes and sustain the domain structure of cell membranes
73
Three Types of Fatty Acids
Short-chain fatty acids Medium-chain fatty Long-chain fatty acids,
74
what are short-chain fatty acids
have fewer than 6 carbons and
remain liquid at colder temperatures
75
Medium-chain fatty acids
range from 6 to12 carbons and
solidify when chilled but are liquid at room temperature
76
Long-chain fatty acids
containing between 14 to 22
carbons, are usually solid at room temperature
77
Saturated fatty acids
Contain carbons in a chain that are bound to two
hydrogens
78
Trans fatty acids
can be created by
hydrogenation
79
Hydrogenation
causes some double bonds to
become saturated
80
Phospholipids consists of:
A molecule of glycerol with two
fatty acids attached and a
phosphorus molecule
81
Phosphoglycerides
such as lecithin, are the
major class of phospholipids
82
Sterols
Are a type of lipid found in plants and animals
83
Cholesterol
is a type of sterol found ONLY in
animals
84
Plant sterols
can help reduce cholesterol in the
body-inhibit cholesterol absorption in the human
digestive tract.
85
Lipoproteins
Help transport triglycerides, cholesterol, and
fat-soluble vitamins from the small intestine and
stored lipids from the liver
86
Chylomicrons
Help to transport long-chain fatty acids into the
lymphatic system and into the blood stream
without passing through the liver
87
What are VLDL's
transport lipids out of the liver and
deliver them to cells in the body
88
What are LDLs
contain less triglyceride and more cholesterol
than VLDLs and deliver cholesterol to the cells
89
What is artherosclerosis?
a disease in which lipids and
fibrous materials are deposited in artery walls
90
What is a “Drink”
A dose of any alcoholic
beverage that delivers
half on ounce of pure
ethanol.
91
What is alcohol Dehydrogenase
an enzyme in the liver
and stomach –in the cytosol of the cells- that
breaks down the alcohol at a constant rate.
92
what is the microsomal ethanol-oxidizing system
an
liver enzyme located in the microsomes of the
cell (endoplasmic reticulum ER) – activates only
when large amounts of alcohol are consumed
93
What is protein?
Complex molecules that do most of the work in cells.
94
One way protein impacts the diet
Animal products provide sources of protein such as iron ,zinc, and calcium
95
Another way protein impacts the diet
Plant sources of protein are also a good source of b vitamins, iron, zinc, phytochemicals, and calcium but in less absorbable forms.
96
What are amino acids?
Molecules that combine to form proteins
97
What are the building blocks of proteins?
Amino Acids
98
Types of Essential amino acids
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
99
Types of nonessential amino acids
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine
100
What does the side chain do?
Gives the identity and its chemical nature to each amino acid
101
Amino acids are...
linked by peptide bonds
102
What are peptide bonds
a chemical bond that is formed by joining the carboxyl group of one amino acid to the amino group of another
103
Dipeptide bonds are
formed between two amino acids
104
Polypeptides in protein digestion
They work by further breaking down the peptide bonds that are holding the polypeptides together.
105
What is a protein made up of
one or more polypeptide chains folded into a three dimensional shape
106
What is the shape of a hemoglobin
Spherical
107
What does shape do for proteins?
Determine its function
108
What is denaturation?
The physical changes that take place in a protein exposed to abnormal conditions in the environment.
109
What are denaturing agents?
heat, radiation, alcohol, acids, bases, or heavy metals
110
Stomach in protein digestion is
where the digestion begins
111
Small intestine in protein digestion
by the time they arrive here they are denatured and cleaved into small pieces
112
What is protein turnover?
The body continously synthesizes and breaks down protein
113
What happens when the aa arrives in the cell
It can be used as:
To build part of a growing protein
Can be altered to make a needed
Dismantle amino acid for component parts
The rest can be used for fuel or if to much converted to glucose or fat
114
What happens during the process of amino acids to glucose
AA cannot only supply energy but they can be converted to glucose in order to help maintain glucose level
115
What happens when there is an oversupply of amino acids
It has no choice but to remove and excrete the amine group
116
What are some protein functions?
Provide structure, Enzymes speed up metabolic reactions, transport proteins move substances in and out of cells
117
Roles of body proteins
Regulation of gene expression, providing structure and movement, building enzymes, building hormones, building antibodies, transporting substances, maintaining fluid and electrolyte balance
118
What is the hemoglobin
Carries oxygen from the lungs to the cells
119
What are lipoproteins
They carry lipids in the watery blood.
120
What is protein energy malnutrition (PEM)
A term that covers a range of protein deficiency conditions that may include only protein deficiency or protein deficiency plus energy deficiency
121
Kwashiorkor
is a pure protein deficiency
122
Marasmus
is an energy and protein deficiency
123
Protein that can harm certain individuals
Gluten
124
One protein requirement
Adults require 0.8g/kg body weight per day
125
Another protein requirement
(AMDR) is 10-35% of energy for adults
126
Final protein requirement
protein needs increase during periods of growth, pregnancy, and lactation
127
Calculating protein requirements
Example: Protein need calculation for 70 kg person
70 kg*0.8g/kg/day=56 g of protein/day
128
What are some risks of being underweight?
Hospital stays, wasting disease, cancer, heart disease
129
What are implications of being underweight
Individuals with little fat stored have a greater risk of early death than those who have body fat within the normal range
130
What percent of adults in the US are obese?
68.5%
131
What percent of children are obese in the US?
17%
132
How many adults around the world are obese
1.9 billion which also makes up 13% of the adult population
133
Some affects of excess body fat
Psychiatric and psychosocial problems, respiratory problems, fatty liver, gallbladder disease and kidney stones
134
Indicators of an urgent need for weight loss
established cardiovascular disease, type 2 diabetes, and sleep apnea
135
According to the BMI what is considered underweight
Less than 18.5
136
What is considered overweight according to the BMI?
25-29
137
What is considered obese according to the BMI?
30-39.9
138
What are some drawbacks of using the BMI to measure fat
The amount or location of fat are not discussed
139
How to calculate energy provided by each macronutrient
15g protein* 4kcal/g=60 kcal
50g carbohydrate * 4kcal/g= 200 kcal
10g fat* 9kcal/g= 90 kcal
___ g of molecule x ___kcal/g = ___kcal
140
How to calculate the total amount of energy
Total energy= 60kcal+200kcal+90kcal= 350kcal per slice
141
What are calorie needs?
how many calories you need to covers your energy expenditure each day
142
What does the basal metabolism do for the body's energy balance
of the 2000 calories a day, about 1000-1600 of them are spent to support the basal metabolism
143
How do voluntary activities affect the body's energy balance
It depends on three factors weight, time, and intensity
144
Thermic affect of food
uses about 10% of a meal's energy
145
What is basal metabolism?
It represents a person's largest expenditure of energy, followed by physical activity and the thermic effect of food
146
Percentage of thermic effect of food that affects expenditure of energy
5-10%
147
Percentage of physical activity that affects energy expenditure
25-50%
148
Percentage of BMR that affects energy expenditure
50-65%
149
For a sedentary person how much of their energy expenditure is affected?
15%
150
For a physically active person how much of their energy expenditure is affected?
30%
151
For a very active person how much of their energy expenditure is affected?
It requires more than basal metabolism (not sure about the percentage).
152
When weight loss occurs
body energy stores are used
153
When weight gain occurs
body energy stores are built
154
What is a successful weight management program?
Balance intake and output, cut down on calories, don't get too hungry, increase activity
155
Three realms to produce results for weight loss
Eating results, physical activity, behavior modification
156
What are the different types of eating disorders
Anorexia, bulimia, binge eating
157
How much physical activity should adults have each week?
150 minutes
158
What is anorexia nervosa
Involves a low body weight, which also includes a fear of gaining weight and what they eat
159
What is bulimia nervosa
When someone eats huge amounts of food and purges to get rid of extra calories
160
What are vitamins
Organic compounds essential in the diet to promote growth and health maintenance
161
What are some water soluble vitamins
Vitamins B and C
162
What are some fat soluble vitamins?
Vitamin A, K, D, and E
163
What are the B vitamins?
Thiamin (b1) Riboflavin (B2) Niacin (B3) Biotin Pantothenic Acid Vitamin B6 Folate Vitamin B12
164
What are fortification
Process of adding nutrients to foods
165
What is enrichment
Adding nutrients back to foods that have lost nutrients due to processing
166
What are dietary supplements
Another source of vitamins in the modern diet
167
Fat soluble vitamins
Require fat in the diet to be absorbed
168
Water soluble vitamins
May require transport molecules or specific molecules in the GI tract
169
Storage and excretion of water soluble vitamins
They must be consumed on a regular basis
170
Storage and excretion of fat soluble vitamins
They are stored in the liver for a while so it takes longer for a deficiency to develop
171
What is thiamin/B1
It assists in energy production, carbohydrate metabolism, the production of ribose and the health of the nervous system
172
What is beriberi?
A deficiency of thiamin
173
What is riboflavin?
An important component in the citric acid cycle and for assisting the body with the absorption of other vitamins
174
What is ariboflavinosis
a deficiency of riboflavin
175
What is niacin
Plays an important role in the production of energy and in energy metabolism
176
What are the two forms of niacin
nicotinic acid, and nicotinamide
177
What are two active coenzymes of niacin
nicotinamide adenine dinucleotide (NAD), and nicotinamide adenine dinucleotide phosphate (NADP)
178
What is pellagra
a deficiency of niacin
179
What is biotin
It functions as a coenzyme in energy metabolism
180
What is vitamin b6
it is often responsible for brain development and for keeping the nervous system and immune system running in a healthy manner
181
What is folic acid
It is needed for DNA synthesis and the metabolism of some amino acids
182
What is vitamin b12
Necessary for the proper absorption of iron in the body
183
What is pernicious anemia
A vitamin b12 deficiency
184
What does vitamin C do
It helps maintain the immune system and aids in iron absorption
185
What is the deficiency in vitamin c called
Scurvy
186
What is the UL for vitamin c
2000 mg
187
What does water do for the body
It is an essential nutrient that must be consumed for survival
188
What are the roles of water
Carries the nutrients throughout the body, serves as a solvent for minerals, vitamins, aa, glucose, and other molecules, cleans the blood and tissue of waste
189
What are the two types of water distribution in water tissues
Intracellular fluid, and extracellular fluid
190
Where is intracellular fluid located
about two thirds inside the cell
191
Where is extracellular fluid located
the remaining one third outside the cell
192
What is blood pressure
fluid pressure of blood against blood vessel wall
193
What is water balance
as the body loses water every day it needs to be replaced with at least the same amount to avoid life threatening losses
194
What does water imbalance result in?
dehydration and water intoxication
195
What is water intoxication
when too much plain water floods in the body's fluids to lower the concentration of sodium in the blood significantly (hyponatremia)
196
How many cups of water do men need to drink a day
15.5
197
How many cups of water do women need to drink a day
11.5
198
What is metabolic water
the water generated in the tissues during chemical breakdown of energy yielding nutrients in food
199
What are the water sources
surface, groundwater, home water purification, bottled water
200
What is surface water
flows from lakes, rivers, and reservoirs (also has a risk of contamination)
201
What is groundwater
comes from protected aquifers deep underground
202
What is home water purification
it comes from the filtration system of the house
203
What is bottled water
water that is in a bottle but could have a change in mineral content
204
What are electrolytes
positively and negatively charged ions
205
what are the three principal electrolytes in body fluids
sodium, potassium, chloride
206
What is potassium
principal positively charged ion inside the cell
207
What is sodium
principal positively charged ion outside the cell
208
What is chloride
principal negatively charged ion outside the cell
209
What are the roles of sodium
major part of fluid and electrolyte balance because its the chief ion used to maintain the volume of fluid outside the cells
Help maintain acid-base balance and is essential to muscle contractions and nerve transmission
210
What is the ai for sodium
1500 mg/day for healthy adults(19-50 years old) 1300 mg/day for 51-70 years old
1200 mg/day for elderly people
211
What is the UL for sodium
2300 mg/day
212
What are the roles for potassium
Maintaining fluid and electrolyte balance and cell integrity
Same role as sodium in nerves impulse and transmission across cell membrane.
Controlling potassium distribution is crucial for the body because affects many aspects of homeostasis including the heartbeat.
213
What are the roles for chloride
Crucial for fluid balance
Chloride ion play important roles as part of the hydrochloric acid in the stomach.
Principle food source of chloride is salt.
214
What is the AI for chloride
2300 mg/day
215
What is the UL for chloride
3600 mg/day
216
what are the energy yielding nutrients
carbohydrates, lipids, and protein
217
What do energy yielding nutrients do?
fuel physical activity and high quality proteins to supply the aa necessary to build new muscle tissues
218
What are the non energy yielding nutrients
water, vitamins, and minerals
219
what do non yielding energy nutrients do
they assist in the release of energy from the macronutrients (protein, carbohydrates, lipids).
220
What is fitness
the ability to perform routine physical activity without undue fatigue
221
What are signs of being fit
move easy and balance, have endurance that lasts for hours
222
What is the overload principle
assumes that the body will adapt to the stresses placed on it
223
What is aerobic exercise
includes exercises such as jogging, swimming, or cycling
224
What is aerobic capacity
the body's maximum ability to generate ATP by aerobic metabolism during exercise
225
What is hypertrophy
stress or overload during exercise causes muscles to adapt by increasing in size and strength
226
What is aerobic metabolism
metabolism in the presence of oxygen
227
what is anaerobic metabolism
metabolism in the absence of oxygen
228
What's in alcoholic beverages
Water, ethanol, and sugar
229
Where do the calories in alcohol come from
carbohydrates and alcohol
230
What is wine made from
fruits
231
What is beer made from
grains
232
What is saki made from
rice
233
What is alcohol used for
fuel
234
How much body fat does alcohol slow down
33%
235
What is the fat term for alcohol
beer belly
236
Is beer carbohydrate rich or calorie rich
Calorie rich
237
What do one third of beers calories come from and where do the other two thirds come from
carbohydrates (1/3)
alcohol (2/3)
238
Where do the other two thirds come from
alcohol
239
Alcohol is soluble
in both water and lipids
240
How much of the alcohol is absorbed in the stomach
20%
241
How much of the alcohol is metabolized by the liver
90%
242
How much alcohol is excreted into the urine
5%
243
Where does the remaining amount of alcohol go to
the lungs
244
What does the intestine do to alcohol
moves through cell membranes, decreases absorption of other nutrients
245
What factors affect blood alcohol level
weight, gender, food, drinking rate, and the type of drink
246
What does alcohol dehydrogenase do?
breaks down small amounts of alcohol
247
What does microsomal ethanol oxidizing system do
breaks down larger amounts of alcohol
248
How much of the alcohol is broken down by alcohol dehydrogenase
80%
249
How much of the alcohol is broken down by MEOS
10%
250
Products of alcohol metabolism by ADH
promote fat synthesis
251
Reactive oxygen are generated in
MEOS pathway
252
Consequences of ethanol metabolism
liver clogged with fat, secretes triglycerides into the blood, fatty infiltration of the liver
253
What do the short term effects of alcohol do
interfere with organ function for several hours after ingestion
254
What happens with chronic alcohol consumption
interferes with nutritional status and produces toxic compounds
255
Long term consumption causes
malnutrition
256
What are some other effects of chronic alcohol use
birth defects, gastrointestinal problems, and liver disease
257
What are some direct effects of alcohol
Dehydration, electrolyte imbalance, alcohol withdrawal
258
When alcohol intake exceeds the ability of the liver to break it down
alcohol toxication or alcohol poisoning can occur
259
