Stuff to memorize for midterm 1 Flashcards
(168 cards)
1
Q
Carbs = ____ kcal/g
A
4
2
Q
Protein = ____ kcal/g
A
4
3
Q
Fat = _____ kcal/g
A
9
4
Q
Alcohol = ______ kcal/ml
A
7
5
Q
Minerals = ____ kcal/g
A
0
6
Q
Vitamens = _____ kcal/g
A
0
7
Q
What are the 3 macronutrients?
A
carbs, protein, fat
8
Q
What are the 2 micronutrients
A
vitamins and minerals
9
Q
is alcohol a nutrient?
A
NO
10
Q
What is the AMDR for carbs for adults 19+?
A
45-65%
11
Q
What is the AMDR for protein for adults 19+?
A
10-35%
12
Q
What is the AMDR for fat for adults 19+?
A
20-35%
13
Q
What does RDA stand for?
A
Recommended daily allowance
14
Q
What does AI stand for?
A
Adequate intake
15
Q
What does EAR stand for?
A
Estimated average requirement
16
Q
What does UL stand for?
A
tolerable Upper intake Level
17
Q
What does DRI stand for?
A
Dietary Reference Intake
18
Q
In what order are food ingredients listed in the ingredients list?
A
by weight, from most to least
19
Q
How much of a nutrient must a product have to be a “source”
A
5%
20
Q
How much fibre must a product have to be a “source”
A
2g
21
Q
how much of a nutrient must a product have to be “good/high” source?
A
15%
22
Q
how much fibre must a product have to be a “good/high” source?
A
4g
23
Q
How much of a nutrient must a product have to be excellent/very high source?
A
25%
24
Q
how much fibre must a product have to be excellent/very high source
A
6g
25
How much Vitamin C must a product have to be considered high/good source?
30%
26
How much Vitamin C must a product have to be considered a very high/excellent source?
50%
27
According to CFG, how many servings of veggies and fruit for a 19-50 year old female?
7-8
28
According to CFG, how many servings of veggies and fruit for a 19-50 year old male?
8-10
29
According to CFG, how many servings of grain products for a 19-50 year old female?
6-7
30
According to CFG, how many servings of grain products for a 19-50 year old male?
8
31
According to CFG, how many servings of milk and alternatives for a 19-50 year old female?
2
32
According to CFG, how many servings of milk and alternatives for a 19-50 year old male?
2
33
According to CFG, how many servings of meat and alternatives for a 19-50 year old female?
2
34
According to CFG, how many servings of meat and alternatives for a 19-50 year old male?
3
35
According to CFG, what is a serving of frozen, fresh or canned veggies?
125 ml or 1/2 cup
36
According to CFG, what is a serving of leafy veggies?
cooked: 125 ml (1/2 cup)
raw: 250 ml (1 cup)
37
According to CFG, what is a serving of frozen, fresh or canned fruits?
1 whole fruit or 125 ml (1/2 cup)
38
According to CFG, what is a serving of 100% juice?
125 ml (1/2 cup)
39
According to CFG, what is a serving of bread?
1 slice (35 g)
40
According to CFG, what is a serving of bagel?
1/2 bagel (45 g)
41
According to CFG, what is a serving of flatbreads?
1/2 pita or 1/2 tortilla (35 g)
42
According to CFG, what is a serving of cooked rice, bulgur or quinoa?
125 ml (1/2 cup)
43
According to CFG, what is a serving of cereal?
cold: 30 g
hot: 175 ml (3/4 cup)
44
According to CFG, what is a serving of cooked pasta or couscous?
125 ml (1/2 cup)
45
According to CFG, what is a serving of milk or powdered milk (reconstituted)?
250 ml (1 cup)
46
According to CFG, what is a serving of canned milk (evaporated) ?
125 ml (1/2 cup)
47
According to CFG, what is a serving of fortified soy beverage?
250ml (1 cup)
48
According to CFG, what is a serving of yogurt?
175 g (3/4 cup)
49
According to CFG, what is a serving of kefir?
175 g (3/4 cup)
50
What CFG food group is kefir in?
milk and alternatives
51
According to CFG, what is a serving of cheese?
50 g (1 1/2 oz)
52
According to CFG, what is a serving of cooked fish, shellfish, poultry, lean meat?
75g (2 1/2 oz)/ 125 ml (1/2 cup)
53
According to CFG, what is a serving of cooked legumes?
175 ml (3/4 cup)
54
According to CFG, what is a serving of tofu?
150g or 175 ml (3/4 cup)
55
According to CFG, what is a serving of eggs?
2 eggs
56
According to CFG, what is a serving of peanut or nut butters?
30 ml (2 tbsp)
57
According to CFG, what is a serving of shelled nuts and seeds?
60ml (1/4 cup)
58
% Daily Values for total fat, saturated fat and carbs is based on a daily intake of ____ kcal
2000
59
% Daily Values are nutrient amounts for how many servings?
1
60
What are the 5 exceptions to the statement "Almost all pre-packaged foods have Nutrition Facts"
1. fresh fruit and veggies
2. raw meat, poultry, fish and seafood
3. foods prepared or processed at the store (i.e. bakery, sausage salads)
4. foods that contain very few nutrients (i.e. coffee beans, tea leaves, spices)
5. Alcoholic Beverages
61
Define enrichment
Vitamins/Minerals were put back in because they were lost when grains are refined
62
Define fortification
Vitamins/Minerals are added to a food product, originally done to prevent disease
i.e. Vitamin D is added to milk
63
Define Calorie
heat required to raise temperature of 1kg of water 1 degree
64
change in energy stores =
energy in - energy out
65
What is negative energy balance?
When energy intake is less than energy need
| Result = weight loss
66
What is energy balance?
energy intake = energy need
| result = weight maintenance
67
What is positive energy balance?
energy intake is more than energy need
| result = weight gain
68
How may kcal does 1 lb of body weight equal?
3500 kcal
69
What is the basal metabolism?
sum total of energy expended on all of the involuntary activities needed to sustain life; uses energy for breathing, heart, body temperature, tissue renewal, growth
70
What is excluded from basal metabolism?
digestion
71
What are the 3 components of energy output?
1. Basal Metabolism
2. Voluntary Activities
3. Thermic Effect of Food
72
What are the 9 factors that affect the Basal Metabolic Rate (BMR)?
1. Age
2. Growth
3. Body comp. (muscle mass, height)
4. physical activity
5. health status (fever, stress)
6. environmental temperature
7. fasting/starvation
8. genetics
9. thyroxine
73
Does exercise increase short term BMR or long term BMR?
Long term b/c increasing voluntary activities will increase BMR since lean tissue has a higher BMR than fat tissue
74
EER= 354-6.91 x factor 1 + factor 2 x [(9.36 x factor 3) +(726 x factor 4)]
Is this the female or male formula for EER?
What are all the factors?
```
female
Factor 1= age
Factor 2= PA
Factor 3= weight (in kg)
Factor 4= height (in meters)
```
75
EER= 662-9.53 x factor 1 + factor 2 x [(15.91 x factor 3) + (539.6 x factor 4)]
Is this the female or male formula for EER?
What are all the factors?
```
Male
Factor 1= age
Factor 2= PA
Factor 3= weight (in kg)
Factor 4= height (in meters)
```
76
What is the unit for an EER calculation?
kcal/day
77
What are the 2 aspects of digestion?
Mechanical and Chemical
78
What are the 5 types of Mechanical digestion?
1. Chewing (mastication)
2. Peristalsis
3. Stomach Action
4. Segmentation
5. Sphincter Contractions
79
What does chewing do?
breaks down large molecules and adds saliva
80
What is peristalsis
wavelike muscular contractions of the GI tract that push contents along
81
What is stomach action?
circular, longitudinal and diagonal muscles; chyme is released 3 times per minute into intestine
82
What is segmentation?
periodic squeezing of intestine along its length by its circular muscles; mixes chyme with digestive juices
83
What is the point of sphincter contractions?
they prevent reflux
84
are enzymes changed during the chemical reactions that occur during digestion?
no
85
What is the enzyme that breaks down starch?
amylase
86
What is the enzyme that breaks down lipids?
lipase
87
What are the enzymes that break down proteins?
pepsin and trypsin
88
Where is bile produced?
liver
89
Where is bile stored?
gallbladder
90
are vitamins and minerals absorbed or released during digestion?
released
91
fat and some vitamins mostly absorbed by...
lymph vessels
92
where is water, sodium and bacterial by products absorbed?
large intestine
93
Do humans have the enzymes to break down fibre?
NO
94
How and where is some fibre digested?
by bacteria in the large intestine
95
What are 2 causes of constipation and hemorrhoids?
1. too little fibre
| 2. lack of physical activity
96
what are 4 causes of ulcers and heartburn?
1. fatty foods
2. coffee
3. alcohol
4. citrus fruits
97
How can you prevent ulcers and heartburn?
high fibre diet
98
What is the leading cause of diarrhea
bacterial or viral contamination
99
What are some ways to prevent diarrhea?
food and water sanitation, immunization and adequate diets
100
Where does gas (flatulence) in the digestive tract come from? (2 places)
1. swallowed air
| 2. breakdown of certain undigested olds by colonic flora
101
What causes lactose intolerance?
reduced digestion of lactose due to low availability of enzyme lactase
102
What is the formula for BMI?
weight (kg)/height^2 (m^2)
103
What is a good waist circumference for women?
more than 88cm
104
what is a good waist circumference for men?
more than 102 cm
105
What is normal body fat for a man of normal weight?
12-20%
106
What is a normal body fat for a woman of normal weight?
20-30%
107
What are 3 benefits of physical activity?
1. burn calories
2. decrease apetite
3. increase metabolic rate
108
Who is eligible for gastric bypass surgery?
1. BMI greater than 40
| 2. BMI 35-40 with serious health problems related to weight
109
Do fruits and veggies contain fibre?
YES
110
Do Milk and Alternatives contain fibre?
NO
111
what simple sugar do milk and alternatives contain?
lactose
112
What types of carbs are contained in grains and grain products mostly?
mostly starch
113
Do animal products contain carbs and fibre?
no
114
Do legumes provide carbohydrates?
Some
115
What should also increase when you increase dietary fibre?
fluid intake
116
1 tsp= ___ ml but ___g
5ml but 4g
117
T or F... Sugar causes dental decay!
TRUE
118
Are alcohol sugars simple sugars?
yes
119
What is the sweetest alcohol sugar?
Xylitol
120
Do alcohol sugars cause toot decay?
NOOO
121
Why are alcohol sugars limited in use?
due to their tendency to cause diarrhea
122
Do artificial sugars promote tooth decay or have many calories?
NOO
123
What's a good alternative sugar for people with diabetes?
Artificial sugars
124
What are the 5 artificial sweeteners approved for use in Canada?
1. Aspartame
2. Acesulfame- potassium
3. Sucralose (Splenda)
4. Saccharin
5. Stevia
6. Cyclamates
125
What are the 2 categories of carbs?
Simple carbs and complex carbs
126
What are the 2 types of simple carbs?
monosaccharides and disaccharides
127
What is the type of complex carb?
polysaccharide
128
What is the primary role of carbs in the body?
to provide energy!
129
What are the 3 examples of monosaccharides?
glucose, fructose, galactose
130
Glucose + fructose =
sucrose (table sugar)
131
glucose + glucose =
maltose
132
glucose + galactose =
lactose
133
What are the 3 polysaccharides?
starches, glycogen and dietary fibres
134
what is the plant storage form of carbs?
starches
135
what is the human and animal storage form of carbs?
glycogen
136
What are the 3 components of fibre?
bran (5layers of cell), germ and endosperm
137
What is the reversible step one of CR?
glycolysis
138
What is the point of no return in CR?
the complete breakdown of CO2 and H20
139
What are the 2 types of fibre?
Soluble/Viscous Fibre and Insoluble fibre
140
What are the health benefits of fibre intake?
- lowers blood cholesterol... decreases risk of heart disease
- modulates blood glucose levels... decreases risk of diabetes
- maintains healthy bowel function
- fosters weight control
141
What is the minimum required carbohydrate intake?
130g/day
142
WHO suggests less than ___% of total calories should come from sugars
10%
143
What is the normal blood glucose range?
3.5-5.5 mmol/L
144
Insulin stimulates release/absorption of glucose?
ABSORPTION to decrease glucose levels in blood
145
Low blood glucose levels stimulate the pancreas to release
glucagon to release glycogen stores to increase glucose levels in blood
146
What is the average age of onset for Type 1 diabetes?
youth-young adult
147
What is the average age of onset for Type 2 diabetes?
middle age and childhood (NEW)
148
Which form of diabetes is more common? Type 1 or Type 2?
Type 2
149
What are the natural insulin levels in Type 1 diabetes?
pancreas makes too little or none
150
What are the natural insulin levels in Type 2 diabetes?
pancreas may make enough or too much
151
What is the pancreatic function like in Type 1?
insulin producing cells impaired or non functional
152
What is the pancreatic function like in Type 2?
insulin producing cells may be normal
153
What is the severity of symptoms in Type 1?
severe; most present on diagnosis
154
What is the severity of symptoms in Type 2?
mild; may not all be present on diagnosis
155
What is the medical management for Type 1?
Insulin Injections for life
156
What is the medical management for Type 2?
insulin stimulating drugs or may need insulin
157
What is the lifestyle treatment of Type 1?
diet, physical activity
158
What is the lifestyle treatment for Type 2?
WEIGHT LOSS, diet, physical activity
159
What is the fasting blood glucose level to be diagnosed with diabetes type 2?
7 mmol/L
160
What is the Fasting blood glucose level to be diagnosed with pre diabetes?
5.6-6.9 mmol/L
161
When is insulin resistance diagnosed?
Fasting blood glucose level larger than 5.6 mmol/L
162
What causes the insulin deficiency in Type 1?
The person's own immune system attacking and killing the pancreas portion that produces insulin
163
What is the possible protection from Type 1?
breast feeding up to 6 months
164
What is the prevention for gestational diabetes?
exercise, maintaining normal weight, healthy diet
165
Where does starch digestion begin
Mouth
166
Where does digestion starches begin?
Mouth- salivary amylase
167
Where does fat digestion begin?
Mouth- fat digesting enzyme but most occurs in small intestine with lipase and bile
168
Where does protein chemical digestion begin?
Stomach- pepsin is released
