Chapter 6 Ace Health Coach Exam

Front 1

RDA: Recommended Daily Allowance

Back 1

Levels of intake of essential nutrients based on age & gender that are judged to be adequate to meet the known needs of practically all healthy people

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DRI: Dietary Reference Intakes

Back 2

A revised, more detailed version of the RDAs and refer to three types of reference values: EAR (Estimated Average Requirement), UL (Tolerable Upper Intake Level), and AI (Adequate Intake)

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EAR: Estimated Average Requirement

Back 3

one of the DRIs that indicates an adequate intake in 50% of an age and gender specific group

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UL: Tolerable Upper Intake Level

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one of the DRIs; the maximum intake that is unlikely to pose a risk of adverse health effects to almost all individuals in an age and gender specific group

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AI: Adequate Intake

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one of the DRIs; used when an RDA cannot be based on EAR; is is the recommended intake level, that based on research, appears to be sufficient for good health

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Complex Carbohydrates

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Long chains of glucose molecules including GLYCOGEN and starch

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Simple Carbohydrates

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Sugars; Short chains of glucose molecules

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High Viscosity Fiber

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aka soluble fiber; slow gastric emptying and help increase feelings of fullness

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Low Viscoity Fiver

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aka insoluble fiber; increase fecal bulk and provide a laxative effect

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Saturated Fatty Acids

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Chains of hydrocarbons with NO DOUBLE BONDS between carbon atoms; they are stable, typically solid at room temperature; found in meat, full fat dairy & tropical oils

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Unsaturated Fatty Acids

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Chains of hydrocarbons that contain 1 + DOUBLE BONDS between carbon atoms, are fairly unstable, and typically a liquid at room temperature; found in olive, canola, peanut, corn, safflower & soybean oil, cold water fish

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Complete Protein

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food source that contains all of the (8-10) essential amino acids, such as any animal product

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Incomplete Protein

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food source that does not contain all of the essential amino acids; must be eaten in combination; from plant sources

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Vitamin B12

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Aids in cell development, functioning of the nervous system and the metabolism of protein and fat

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Vitamin K

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Essential for blood clotting functions;fat soluble; Newborns are at risk of being deficient in this nutrient because it does not cross placenta & negligible in breast milk

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Choline

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vitamin that is essential for liver function

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Thiamin

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Helps body release energy from carbohydrates during metabolism

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Vitamin D

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Aids in bone and tooth formation; small amounts of sunlight exposure induce the body to make it

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Pantothenic Acid

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Helps release energy from fats and vegetables; one of the B vitamins

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Vitamin E

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Protects blood cells, body tissue, and essential fatty acids from destruction in the body; toxicity of this nutrient is especially hazardous for people taking anti clotting Rx such as coumadin

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Carotene

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Formation of maintenance of the skin, hair, mucous membranes

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Sucrose

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the result of binding together of glucose and fructose

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Glycogen storage

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90 grams in the liver; 150 grams stored in muscle

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LDL Cholesterol

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Low density lipoprotein; Increased by saturated fat intake; aka "bad" cholesterol

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Antibodies

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used to fight infection; manufacture by proteins

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Hyponatremia

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electrolyte imbalance caused by excessive fluid intake

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Bio-availability

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The degree to which a mineral can be used by the body

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Oxidation

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damage causing process that is the result of a cell's chronic exposure to oxygen

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Dietary Supplement and Health & Education Act

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Dictates supplement production, marketing and safety guidelines in US

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Zinc

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Important in the development of the reproductive system and aids in healing

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Iodine

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Component of the hormone thyroxine, which control metabolism

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Calcium

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Essential for strong bones, teeth & muscle tissue and helps regulate heart beat; a deficiency in childhood and adolescence can lead to decreased peak bone mass and suboptimal bone strength

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Selenium

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Protects body tissues against oxidative damage

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Fluoride

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Stimulates bone formation and inhibits or even reverses dental caries

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Magnesium

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Maintains acid/base balance and is important in metabolism or carbohydrates, minerals and sugar

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Iron

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Important for hemoglobin formation and improves blood quality

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Chromium

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Involved in glucose metabolism and increases the effectiveness of insulin

Front 38

When is thirst an inappropriate gauge for hydration?

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Infants, elderly/ill, hospitalized patients, vigorously exercising athletes

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Phosphorous

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Like calcium, this nutrient plays a role in the mineralization of bones and teeth

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Phytochemical

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Substance in plants that improves health and reduces risk for disease but is not required for normal functioning

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Sodium

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Excessive consumption of this electrolyte can contribute to hypertension and osteoporosis

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Iron

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This nutrient can be stored in the body for suture use as the protein complex ferritin

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Iodine

Back 43

Deficiency or toxicity of this nutrient can cause goiter

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What are the 3 vitamins that do not have to be consumed in foods and how are they manufactured in the body

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Vitamin D- from sunlight exposure
Vitamin K-by normal intestinal flora
Biotin- by normal intestinal flora

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Gastrin

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maintains the pH of the stomach by signaling the cells that produce hydrochloric acid whenever food enters the stomach

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Secretin

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tells the pancreas when to produce and secrete bicarbonate to neutralize stomach acid

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Cholecystokinin

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causes gall bladder to contract and release bile when fat is present in small intestine and slows motility of intestine to allow absorption of foods that require more time for digestion and absorption

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Gastric inhibitory peptide

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slows motility of intestine to allow absorption of foods that require more time for digestions and absorption

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What are calories per gram of 1)carb 2) fat 3) protein 4) ETOH

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carb =4 cal; fat =9 cal; proteint = 4 cal; ETOH= 7 cal