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South College Health Promotion > Nutrition Guidelines for Health and Wellness > Flashcards

Nutrition Guidelines for Health and Wellness Flashcards

(97 cards)

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1
Q

Components of the Standard American Diet (SAD)

A
  • High meat intake (esp. red meat)
  • High fat dairy
  • Refined sugars
  • Processed foods
  • Lots of vegetable oil
  • Refined grains
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2
Q

Major food groups

A
  • Meat, eggs, nuts
  • Grains
  • Vegetables
  • Dairy
  • Fruit
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3
Q

Which food groups do most Americans fall short in meeting recommended levels of intake?

A
  • Vegetables
  • Dairy
  • Fruits
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4
Q

Groups of nutrients

A
  • Proteins
  • Fats
  • Carbs
  • Vitamins
  • Minerals
  • Water
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5
Q

Daily Caloric needs 13 year old boys

A
  • Sedentary: 2000
  • Moderately Active: 2200
  • Active: 2600
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6
Q

Daily Caloric needs 13 year old girls

A
  • Sedentary: 1600
  • Moderately Active: 2000
  • Active: 2200
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7
Q

Daily Caloric needs adult male

A
  • Sedentary: 2400
  • Moderately Active: 2800
  • Active: 3200
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8
Q

Daily caloric needs adult female

A
  • Sedentary: 1800
  • Moderately Active: 2000
  • Active: 2400
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9
Q

Daily caloric needs adult male 41-45

A
  • Sedentary: 2200
  • Moderately Active: 2600
  • Active: 2800
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10
Q

Daily caloric needs adult female 41-45

A
  • Sedentary: 1800
  • Moderately Active: 2000
  • Active: 2200
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11
Q

Daily caloric needs adult male 61-65

A
  • Sedentary: 2000
  • Moderately Active: 2400
  • Active: 2600
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12
Q

Daily caloric needs adult female 61-65

A
  • Sedentary: 1600
  • Moderately Active: 1800
  • Active: 2000
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13
Q

Food portions according to Harvard’s New Food Pyramid

A
  • Vegetables & Fruits: half the plate
  • Whole Grains: 1/4
  • Healthy protein: 1/4
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14
Q

Recommended Dietary Allowance (RDA)

A

Average daily level of intake to meet nutrition requirements of nearly all healthy people

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15
Q

Adequate Intake (AI)

A
  • For when there’s insufficient evidence for RDA

- Assumed to ensure nutritional adequacy

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16
Q

Tolerable Upper Intake Level

A

Max daily intake unlikely to cause adverse health effects

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17
Q

Acceptable Macronutrient Distribution Range (AMDR)

A
  • Takes total caloric intake into account

- Amount of nutrition needed to reduce risk of chronic disease

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18
Q

Macronutrients

A
  • Protein
  • Fats
  • Carbs
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19
Q

Benefits of protein

A
  • Bone volume
  • Calcium absorption
  • Satiety
  • Thermal effect
  • Growth, repair of body tissues
  • Energy
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20
Q

What determines protein quality?

A
  • Amino acid content

- Digestibility

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21
Q

What makes a high quality protein

A
  • Highly digestible

- Contains all essential amino acids (animal-based)

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22
Q

Where are low-quality proteins found?

A

Plants

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23
Q

Anti-nutritional factor

A

Cook processes that result in denaturing of proteins and enzymes

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24
Q

Foods high in essential amino acids

A
  • Eggs
  • Meat (beef, pork, poultry)
  • Soybeans
  • Quinoa
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25
RDA for protein in adult men and women
0.80 g/kg bodyweight
26
AMDR for protein
- Children 1-3: 5-20% - Children 4-18: 10-30% - Adults: 10-35%
27
Main purpose for carbs
Energy
28
Groups of carbs
- Monosaccharides - Disaccharides - Polysaccharides
29
Monosaccharides
Breaks down quickly, quick energy
30
Disaccharides
Higher quality, more energy, and longer lasting than monosaccharides
31
Polysaccharides
- Should be majority of carbs consumed - More nutrient value - Complexity leads to longer digestion process
32
Benefits of carbs in the diet
- Rapid breakdown and availability for energy - Spares protein as energy source - Source of fiber - Control body weight
33
What does dietary fiber do?
- Improved gastic motility | - Reduces risk of colon cancer
34
How do carbs help manage body weight?
Complex carbs will last longer, creating more sustainable energy and less demand for food
35
Adequate Intake of fiber
4 g per 1000 kcal
36
Recommended daily intake of carbohydrates
- Sedentary adults: 45-65% total cal - Aerobic training: 8-10 g/kg - Anaerobic training: 5-6 g/kg
37
Glycemic index
Ranks carbs on the speed of digestion and absorption
38
Glycemic load
A measure of the glycemic response bu calculated based on portion size
39
What do foods with a high glycemic index do?
- High and rapid increase in blood glucose | - Triggers high insulin release
40
Foods with Low GI
- Complex carbs - Soy beans - Hummus
41
Foods with high GI
- Baked Russet potato - Sugary foods - Breads w/ bleached white flour
42
Benefits of a diet w/ low GL
- Reduces insulin sensitivity in older, obese adults | - Reduces inflammatory markers
43
How to calculate glycemic load
Multiple glycemic index by g of carbs per serving of food
44
Benefits of fat in the diet
- Healthy cell membrane - CNS development - Healthy hair and skin - Thyroid and adrenal fx - Hormone production - Regulates BP and liver - Regulates blood clotting - Transport cholesterol
45
Main categories of lipids
- Triglycerides - Sterols - Phospholipids
46
What is dietary fat composed of?
Primarily triglycerides
47
What kind of triglycerides are in dietary fat?
- Saturated | - Unsaturated (mono- and poly-)
48
Essential fatty acids
- Omega 6 | - Omega 3
49
Omega 6
- Vegetable oils - Margarine - Nuts - Seeds - Grains - Conventional meats
50
Omega 3
- Fish (salmon, tuna, sardines, mackarel) | - Flaxseed and chia seeds
51
RDA for fats
20-35% total calories
52
What percentage of total calories should saturated fats be?
<10%
53
Do dietary guidelines limit unsaturated fat intake?
No
54
AMDR for fats
- Children 1-3: 30-40% - Children 4-18: 25-35% - Adults: 20-35%
55
Risks of taking supplements
- Interaction w/ prescription medication - Harm to the liver - Large doses can cause harm
56
Functions of vitamins
- Organ and immune functioning - Metabolism and facilitating energy production - Supporting muscle contraction and relaxation - Oxygen transport - Building and repairing body tissues - Protection from cellular damage - Vision
57
Classes of vitamins
- Fat soluble | - Water soluble
58
Which class of vitamins can be excreted out, and thus are safe for high amounts of consumption?
Water soluble
59
Fat soluble vitamins
- A - D - E - K
60
Vitamin A
Vision and bone health
61
Vitamin D
Maintain calcium levels
62
Vitamin E
Antioxidant
63
Vitamin K
Essential for blood clotting
64
Water soluble vitamins
- C | - B complex
65
Vitamin C
Immune system and collagen formation
66
Vitamin B complex
- Convert food to energy - Thiamin (B1) - Bioflavin (B2) - Niacin (B3) - Pantothetic acid (B5) - Pyroxidine (B6) - Biotin (B7) - Folic acid (B9) - Cobalamin (B12)
67
What happens to an excess of fat soluble vitamins?
Stored in fat tissue in the body
68
Hypervitaminosis
Adverse affects that occur from abnormally high storage of vitamins in the body
69
Adverse effects of excess vitamin A
Liver damage
70
Adverse effects of excess vitamin D
- Heart arrhythmias | - Blood vessel calcification
71
Adverse effects of excess vitamin E
Anticoagulant
72
Adverse effects of excess vitamin K
Formation of blood clots
73
Function of minerals
- Structural components of bone, nails, and teeth - Regulate fluid balance - Blood coagulation - Muscle contraction - Regulate nerve impulses - Maintain acid-base balance in blood - Components of enzymes facilitating metabolic functions
74
Classes of minerals
- Major | - Trace
75
Major minerals
- Calcium - Magnesium - Phosphorus - Potassium - Chloride - Sodium
76
Calcium
Bone formation and muscle contraction
77
Magnesium
Works w/ calcium
78
Phosphorus
Transports lipiids
79
Potassium
Maintain steady HR
80
Chloride
Balances fluid in body
81
Sodium
- Muscle contraction | - Sending nerve impulses
82
Trace minerals
- Iron - Chromium - Iodine - Copper - Manganese - Flouride - Selenium - Molybdenum - Zinc
83
Iron
Produce hemoglobin/myoglobin
84
Chromium
Enhances insulin action
85
Iodine
Production of thyroid hormone
86
Copper
Iron metabolism
87
Manganese
Regulates blood sugar
88
Flouride
Bone formation
89
Selenium
Regulate thyroid hormonne
90
Molybdenum
Produce red blood cells
91
Zinc
- Immune function | - Nutrient/fluid absorption from intestines
92
S/S of mineral deficiencies
- Mouth ulcers and cracks in corners of mouth - Poor night vision and white growths on the eyes - Brittle hair and nails - Bleeding gums - Scaly patches and dandruff - Hair loss - Red or white bumps on skin - Restless leg syndrome
93
DASH diet
Dietary Approaches to Stop Hypertension
94
MIND diet
Mediterranean-DASH Intervention for Neurodegenerative Delay
95
TLC diet
- Therapeutic Lifestyle Changes | - Targets saturated fat intake; promotes foods high in unsaturated fatty acids
96
Functions of water in athletic events
- Maintaining body temp - BP - Circulation of metabolites
97
How much water should you drink before exercise?
14-22 oz 2 hours before exercise

South College Health Promotion (8 decks)

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