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Nutrition Flashcards

(86 cards)

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1
Q

What is the EAR?

A

Estimated Average Requirement: The amount of a nutrient estimated to meet the nutrient requirement of 50% of the healthy individuals of a population

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2
Q

What is the RDA?

A

Recommended Daily Allowance: The average daily intake for a nutrient that is sufficient to meet the requirements of 97-98 percent of the population. Derived from the EAR.

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3
Q

What is adequate intake?

A

The recommended average intake of a nutrient based on observed or experimentally determined estimates for an apparently healthy population. This value is derived when the evidence for an AR is insufficient.

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4
Q

What is Upper level of intake?

A

The highest average daily nutrient intake that is likely to pose no adverse effects to most individuals in a population.

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5
Q

What is the amount of Kcal/gm in carb?

A

4

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6
Q

What is the amount of Kcal/gm in protein?

A

4

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7
Q

What is the amount of Kcal/gm in fat?

A

9

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8
Q

What is the amount of Kcal/gm in alcohol?

A

7(non-nutrient)

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9
Q

What is the AMDR?

A

Acceptable macronutrient distribution range

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10
Q

What is the AMDR for protein?

A

10-35%

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11
Q

What is the AMDR for carb?

A

40-65%

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12
Q

What is the AMDR for fat?

A

25-35%

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13
Q

What is RDA/AI of fat for 0-6 months?

A

31 gm/d

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14
Q

What is RDA/AI of fat for 7-12 months?

A

30 gm/d

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15
Q

What is AMDR of fat for 1-3 yo?

A

30-40%

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16
Q

What is AMDR of fat for 4+ yo?

A

25-35%

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17
Q

What is upper limit of fat?

A

Not defined

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18
Q

What are fatty acids good for?

A

Energy source(mitochondria)
Metabolic processes
Immune
Cell membrane structure
Brain tissue(cerebrosides)
Bile acid synthesis
Cholesterol
Vit D
Steroid hormones
Cell-Cell Signaling

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19
Q

What are sources of alpha linolenic acid?

A

vegetable oils, flaxseed, walnuts, brussel sprouts, kale, spinach, salad greens, soy, canola oil.

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20
Q

Why are fats solids and oils liquid?

A

They have different fatty acid composition from saturated(solid) to unsaturated(liquid)

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21
Q

What are essential fatty acids?

A

Must be derived from foods(Omega 3 and 6)

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22
Q

What is Omega 6 derived from?

A

Linoleic acid

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23
Q

What is Omega 3?

A

Alpha linolenic acid

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24
Q

Which omega is involved in neurological growth?

A

Omega 3(DHA)

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25
What % of omega3(alpha linolenic acid) % of calories does AHA recommend?
5-10%
26
What is RDA/AI of Omega 3?
.5-1.6 gm(men 1.6, women 1.1)
27
What is AMDR of Omega 3 for >1yo?
0.6-1.2%
28
What is upper limit of omega 3?
Not determined
29
What fish are high in omega 3?
SMASH, Cod, Lake Trout, Tuna
30
What is an AHA/ADA recommendation about fats to help lower CVD?
Replace saturated fat with polyunsaturated vegetable oil. This reduces risk for CVD by 30%.
31
Which fats are required to be on nutrition labels?
Saturated and Trans fats
32
Which fats are voluntary to be on nutrition labels?
MUFAs and PUFAs
33
What is the RDA/AI on Carb?
130 gm/d
34
What is the AMDR on Carb?
45-65%
35
What is EAR on Carb?
100 gm/d
36
What is upper limit on carb?
Not established but rec no more than 25% calories from sugar
37
What is the carb requirements for pregnancy and lactating?
175 - pregnancy 210 - lactating
38
What is the primary food source for the brain according to RDA?
Carbs
39
What is the role of carbs per AMDR?
source of kcals to maintain body weight
40
What are the 9 essential amino acids?
Histidine, isoleucine, leucine, lysine methionine, phenylalanine, threonine, tryptophan, valine
41
What is the RDA/AI recommendation for protein?
56 gm/d for men 46 gm/d for women
42
What is the AMDR recommendation for protein?
0.66 gm/kg/d
43
What is the recommendation for protein if maintaining weight?
0.7-1gm/kg/d
44
What is the recommendation for protein if weight loss?
1.2-1.5 gm/kg lean body weight/d 90-120 gm/d
45
What nutrients do we need to get more of?
Fiber, Calcium, Vitamin D, Iron and Potassium
46
What are the RDA/AI recommendations for fiber?
38 gm/d men (ages 14-50) 25 gm/d women(19-50) Pregnancy 28 gm Lactating 29 gm/d
47
How do you convert grams to ounces?
Divide by 7. Thus, 70 gms = 7 ounces
48
How do you convert grams to tsp?
Divide by 4
49
How much is too much added sugar?
>50 gm(12 tsp) for a 2000 calorie diet
50
What vitamin deficiency is especially common in pts with obesity?
Vitamin D(Vit D deficiency does not cause obesity but if obese, likely to have low vit D)
51
What is the most sensitive test for iron?
Ferritin
52
How do you treat post bariatric surgical patients with iron deficiency?
Try oral first but 20-30% will need parental
53
How do you prevent iron deficiency in post bariatric surgical pts?
Treat with prenatal vitamin(has more iron and folate)
54
What gets absorbed in duodenum?
Iron Calcium Food, bile, digestive enzymes, neutralizes stomach acid
55
What gets absorbed in jejunum?
Carbohydrates, amino acids Potassium, multiple vitamins Iron/calcium in upper portion
56
What gets absorbed in ileum?
Water Potassium Minerals Salts Fats(including fat soluble vitamins) Rest of nutrients
57
What gets absorbed in colon?
Vit. K Biotin B12 Thiamine Riboflavin Water Sodium Chloride
58
What nutrients does the colon secrete?
Bicarb, Potassium
59
What is the most important aspect of a food plan for weight loss?
Low energy
60
What is a food frequency questionairre?
Using a food list, you ask the patient to indicate the frequency of Consumption of certain foods
61
What is a 24 hour food recall?
Trained interviewer records foods, timing, spacing
62
What is food record?
Pt keeps a food journal for 3 days. May alter behavior.
63
How many calories in a low calorie diet?
800-1500
64
What are some examples of low calorie diets?
South beach, paleo, Mediterranean, Low carb, low fat; can use meal replacements
65
What is macronutrient profile of low fat diet?
20-30% fat, 55-65% carb, ~15% protein <10% saturated fat
66
What are some recommendations by AHA/ADA in regards to Low fat diets?
1)NOT replacing saturated fats with refined CHO. This causes a 1% increase in CVD. However, substitution with whole grain CHO causes a 9% reduction in CVD risk. 2)Replacing saturated fats with polyunsaturated vegetable oils can reduce CVD risk by 30%(similiar to statin)
67
What are examples of Low CHO diet?
South beach, keto, diabetic diet, VLCD
68
What percentage is considered a high protein diet?
>=25%
69
What does the joslin center diabetes recommend macronutrient wise?
40%CHO(low GI) 20-30%protein 30%fat(no transfat, 7-10%sat fat, 20% MUFA/PUFA)
70
How many calories is a VLCD?
<800
71
How much protein in a VLCD?
75-105g For men: 1.5gm/kg IBW For women: 1.2 gm/kg IBW
72
How many carbs in VLCD?
50-100gm as under 50gm ketosis likely
73
How many fats in a VLCD?
10-20 gm including essential fatty acids
74
What are some complications of VLCD?
GI(N/v, change in bowels) Constitutional(Cold, dizzy, fatigue) Skin/hair/nails Amenorrhea Psych issues Electrolyte imbalances EFA deficiency Gout(pre treat with allopurinol) Gallstones, Arrythmias
75
What are macros for Mediterranean diet?
35-40% fat - high in fat/omega 3 EVOO is primary fat Whole grains, fruits, veggies, legumes, nuts, MUFAs Fish/seafood Moderate etoh limited poultry, infrequent red meat
76
What did the Predimed study show about the Mediterranean diet?
30% lower risk of first cardiovascular event and 40% lower risk of developing type 2 diabetes
77
What did the Lyon heart study show about the Mediterranean diet?
50 to 70% percent lower risk of recurrent CHD
78
What vitamin deficiencies are vegans at risk for?
B 12, iron, zinc, calcium, vitamin D and omega 3
79
What vitamins may you need to supplement vegans on?
Vitamin D, omega 3, B12
80
What are some health benefits of vegan diets?
Weight loss, may lower risk of certain cancers including colon cancer and cardio protective decreases LDL decreases diabetic risk and improves glycemic control
81
Which is the best evidence for Weight loss and maintenance?
Meal replacement
82
What is the Look Ahead study?
The Look AHEAD study examined whether intensive lifestyle interventions, including diet and exercise, could reduce cardiovascular events in overweight or obese individuals with type 2 diabetes. While the intervention led to significant weight loss and health improvements, it did not significantly reduce the risk of heart attacks or strokes. However, participants saw benefits in blood sugar control, mobility, and reduced need for medications.
83
In regards to meal replacement, what produces the greatest weight loss?
Having to replace the meals a day provided greater weight loss than diet composed of conventional foods. For weight maintenance but with one meal replacement a day. Weight loss doubled compared to traditional plans.
84
Is DASH diet good for weight loss?
No
85
How many points did BP drop with Dash diet in 2 weeks?
8-14
86
What is primary goal of IF?
lower insulin

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