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Nutrition Flashcards

(75 cards)

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1
Q

What is the percentage of fat should consist in a normal diet?

A

20-30%

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2
Q

What are fats and lipids?

A

Most concentrated source of energy in a diet

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3
Q

What are the four types of fatty acids?

A

Saturated
Monounsaturated
Polyunsaturated
Trans fatty axis

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4
Q

Definition of saturated fatty acids?

A

Can be synthesized in the body and thus are not essential nutrients to consume

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5
Q

Define monounsaturated fatty acids?

A

Almost solely from Oleic acid which can be synthesized in the body

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6
Q

What can Oleic acids do for the body?

A

Can help reduce bad cholesterol levels

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7
Q

Define polyunsaturated fatty acids?

A

Cannot be synthesized in the body and at room tempurture

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8
Q

What are the two essential fatty acids that are known as polyunsaturated fatty acids

A

Linoleic and linolenic acid

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9
Q

What are trams-fatty acids?

A

Dangerous to our bodies more than saturated fats

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10
Q

What is cholesterol?

A

Is a lipid or fat-related substance necessary for good health. It is a normal component of most body tissues, especially those of the brain, nervous system, liver, and blood

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11
Q

What is the recommended cholesterol level? What is a normal cholesterol level?

A

Below 200 mg/dl is recommended

Normal is 120-260mg/dl

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12
Q

What foods are considered high in cholesterol?

A

Egg yolks, butter, cheese, beef, cream

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13
Q

Define lipoproteins?

A

Carry lipids between our intestine, liver, and body cells.

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14
Q

What are the five classes of lipoproteins?

A 
Chylomicrons
Very-low density lipoproteins
Intermediate density lipoproteins
Low density lipoproteins
High density lipoproteins
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15
Q

What are the two most important lipoproteins?

A

LDLs and HDLs

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16
Q

Define LDLs?

A

Contain the greatest amount of cholesterol and may be responsible for depositing cholesterol on the artery walls.

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17
Q

What is considered a high risk for LDLs?

A

160mg/dl and above

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18
Q

Define HDLs?

A

Are responsible for removing cholesterol from the cells in the arteries and transporting it back to the liver for repackaging and removal from the body

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19
Q

When HDLs are below what number can cause risk factor for cornorary heart disease?

A

35mg/ dl

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20
Q

Are saturated fats considered good health?

A

No,it’s not associated with good health but is associated with elevated cholesterol levels.

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21
Q

What are HDLs are responsible for?

A

Removing cholesterol from the cells in the arteries and transporting it back to he liver for repackaging and removal from the body.

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22
Q

What is the formula for total cholesterol?

A

HDL+LDL/HDL= cholesterol ratio

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23
Q

Define fiber

A

In the diet has shown to be highly effective in lowering cholesterol levels in an indirect manner.

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24
Q

What is the function of fiber

A

Increasing bulk in the diet which leads to greater fullness which can decrease the likelihood of overeating the rest of the day

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25
How much fiber should be in your everyday for optimal health
25-30grams
26
How many grams of fiber is suggested for cholesterol reduction
40-50 grams
27
What are amino acids
Are the building blocks of protein
28
What are the 9 essential amino acids
Phenylalanine, valine, threonine, methionine,tryptophan, histidine, isoleucine, lysine, and leucine
29
How many grams of protein equals 4 calories.
1 gram
30
How much % should be protein in your diet
12%
31
What is protein
Substance containing nitrogen and is one of the most important elements for the maintenance of good health and vitality.
32
What is protein needed for?
Formation of hormones, which control a variety of body functions such as growth, sexual development, and rate of metabolism
33
What are examples of proteins
Enzymes and antibodies
34
What happens if you have a deficancy in protein?
Catabolism muscle tissue, weaken immune systems, slow the metabolic rate, cause hormonal imbalance, increase hair loss, and cause overall feeling of weakness
35
Protein that is not converted to energy it will be converted to do where and do what?
Liver and stored as fat in the body tissue
36
What are survival situations
Vigorous excercise for more than one to two hours without taking in any fuel during the excercise, same with starvation, deprivation, or low-calorie diets.
37
What happens to the body in survival situations?
Body will cannibalize it's muscle tissue for emergency fuel instead of fat, result is less energy to workout, less muscle tissue, lower metabolism, and an increased tendency to store calories as fat rather than burn as fuel
38
What are the nonessential amino acids
Alanine, aspartate, asparagine, cyateine, glutamate, glutamine, glycine, proline, serine, and tyrosine
39
How can vitamins be distinguished
Being water soluble or fat soluble
40
What are water soluble vitamins
Excreted more readily that fat soluble vitamins because they are not stores in the fat tissues.
41
Examples of water soluble vitamins
Vitamin C, bioflavonoids, B vitamins, folic acid, biotin, choline, inositol, PABA
42
Define vitamin C
Powerful antioxidant because of its extreme sensitivity to oxygen
43
What does scurvy effect?
All connective tissues including the arteries
44
What is another name for adhesive repair agent?
Polipoprotein which thickens the artery walls
45
What does the term thickening mean
Actual narrowing in diameter of the arteries from the plaque buildup
46
What is vitamin C primary function
Maintaining collegen
47
What is collagen
Protein necessary for the formation of connective tissue in skin, ligaments, and bones.
48
Define B-complex
Are active in providing the body with energy, basically by converting carbohydrates into glucose, which the body "burn" to produce energy
49
What can cause you to have less B vitamins in your body
Stress, alcohol, caffeine, cigarettes, antibiotics, and sugar
50
What are examples of fat soluble vitamins
Vitamin A, D, E, and K
51
Define fat soluble
Can be stored in fat tissues
52
Define vitamin E
Essential role in cellular respiraton of all muscles, especially cardiac and skeletal
53
Vitamins E also helps with what
Prevent miscarriages, increase male and female fertility and helps restore male potency
54
Define minerals
Inorganic nutrients found in the body and In food of organic and inorganic combinations
55
How many minerals are essential human nutrition
26
56
What are examples of essential minerals in human nutrition
Calcium, phosphorus, sodium, chloride, magnesium, and sulphur
57
Define calcium
Most abundant mineral in the body. 99% deposited in bones and teeth and 1% involved in blood-clotting process, nerve and muscle stimulation, parathyroid hormone function and metabolism of vitamin D
58
Define magnesium
Important for proper metabolism of foods and good heart health
59
Define potassium
Major role in many functions of the body like the production of energy, muscle contraction, beating of the heart, synthesis of protein, nerve tranquilization, and kidney function.
60
Define iron
Essential for oxygen and electron transport, hemoglobin production, damage from stress and disease resistance and growth in children
61
What are signs of iron deficiency
Pale skin color, dark circles under the eyes and fatigue
62
Define copper
Required for various functions including the formation of the pigment melanin in the skin
63
Define zinc
Antioxidant essential for the activity of over 200 enzymes. Facilitates and burn and wound healings, growth, metabolism, and rejuvenates immune system cells.
64
Deficiencies of zinc can lead to
Night blindness, fatigue, loss of taste, smell, and vision, sterility, hair loss, and rough dry skin
65
Define manganese
Trace element aids in the metabolism of food, normal functioning of the nervous system, in the formation of the thyroxine hormone for the thyroid gland, and in the production of sex hormones
66
Define selenium
Precursor to the body's key antioxidant enzyme glutathione peroxidase, which are essential in assisting in the protection against damage to the cells
67
What happens when you don't have chromium
Without this our bodies cannot remove sugar from the blood for cellular nourishment. Which leads to diabetes, cardiovascular disease, and high blood pressure
68
What is the mypyramid
Most recent government food guide designed to provide sound nutritional advice for daily food selection
69
What are the six guidelines for the mypyramid
``` Variety Proportionality Moderation Activity Gradual improvement Personalization ```
70
What should you make sure your clients understand when it comes to losing weight
Focus on dimension not weight because muscle is more sense then fat which means it's more compact than fat. Fat is voluminous so it adds more dimension
71
What steps do you need to take ensure your clients program fits them and their LBM
1. Diet history 2. Sigh the client 3. Assess the clients lean body mass 4. Calculate stored body fat weighs 5. Calculate lean body mass 6. Determine body fat percentage goal 7. Determine goal weight based on LBM and body fat goal
72
How do you calculate stores body fat
Current weight X %body fat = pounds of fat
73
How do you calculate lean body mass
Current weight - fat pounds = pounds of LBM
74
How do you determine goal weight based on LBM and body fat goal
LBM divided by 1.00 - % body fat goal= goal weight
75
What are the steps to determining daily caloric requirements
1. Determine resting metabolic requirements 2. Apply a lifestyle which does not include workouts 3. Adding it up 4. Determine quantities of protein, fat, and carbohydrates 5. determine how much to eat and when

Nutrition (2 decks)

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