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68 Cards in this Set
- Front
- Back
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What are the characteristics of a nutritious diet?
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Adequacy
Balance Calorie Control Diversity with Modification Enjoy Variety |
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Basic Foods
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Whole foods that are a basis of a nutritious diet
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Enriched/Fortified Foods
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Nutrients are added
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Functional Foods
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Foods that contain nutrients and non nutrients that may protect from disease
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Neutraceutical
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A food product with medicinal effect
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Partitioned Foods
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Foods composed of part of whole foods
Corn oil from corn Generally provide few nutrients with many calories |
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Case Study
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Studies individuals
Researchers can observe treatment and effect |
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Case Control
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Observation of an untreated similar subject
Used to prove if a treatment is effective or not |
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Epidemiological Study
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Studies of populations
Studies dietary habits and disease correlation A first step in seeking nutrition related causes of disease |
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Cohort Study
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Monitoring over time
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Intervention Study
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Experimental manipulation of populations
Experimental subjects receive real treatments and control subject receive sham treatment |
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Base Calories
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Calories needed to supply required nutrients
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Discretionary Calorie Allowance
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The difference in calories needed for the required nutrients and to maintain weight
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"Excellent source of"
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25% or more of the DV per serving
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"Good source of"
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15% or more of the DV per serving
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Calorie Free
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Less then 5 calories
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Low in calories
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40 calories or less
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Reduced calories
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25% less calories then in comparison food
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EAR
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Estimated Average Requirements
The average daily nutrient intake estimated to meet the requirements of half of the healthy individuals |
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RDA
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Recommended Dietary Allowances
Nutrient intake goals The average daily nutrient needs for 98% of healthy people Derived from EARS |
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AI
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Adequate Intakes
The recommended average daily nutrient intake level based on intake of health people Used if set data are not sufficient to determine a RDA value |
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UL
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Tolerable Upper Intake Levels
Suggested upper limits for potentially toxic nutrients |
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AMDR
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Acceptable Macronutrient Distribution Ranges
Percent of daily caloric intake to provide legit nutrients and energy and to reduce risk of disease CHO: 45%-65% FAT: 20% - 35% PRO: 10% - 35% |
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DV
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Daily Values
Used for comparison Reflects the average needs of a 2000 calorie/day diet |
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Arteries
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Carry blood containing oxygen from the heart to the tissues
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Capillaries
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Connect arteries and veins
Permits the transfer of materials |
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Veins
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Carry blood containing carbon dioxide from the tissues back to the heart
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Insulin
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Uptake of blood glucose
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Glucagon
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Stimulate liver to release stored glucose
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Alcohol
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Acts as lipid solvent
Penetrates cells outer lipid membrane and then denatures the cell protein structures and kills cell |
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Standard Drinks
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15 mL pure ethanol
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CAGE
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Cut down
Annoyed Guilt Eye opener |
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What are the monosaccharides?
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Glucose
Blood sugar Fructose Galactose A milk sugar |
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What are the disaccharides?
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Sucrose = fructose glucose
Lactose = galactose glucose Maltose = glucose glucose |
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What are complex carbohydrates?
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Long strands of thousands of glucose units
Polysaccharides |
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What are oligosaccharids?
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Contain 3-9 polymers
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Describe starch
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3 or more polymers
Excellent source of glucose The storage form of glucose in plants |
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Describe fiber
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Indigestable part of plant foods
Glucose molecules held together by bonds that human enzymes cant break Most fibers pass through the body without energy for its use Some bacteria in the colon can digest fibers by fermenting them |
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Describe glycogen
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Storage form of glucose in the liver and muscles of humans
Resembles starch but chains are longer and more branched |
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What are the recommendations for total CHO?
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CFG: Grains, fruit, starchy vegetables, milk
DRI: Min 130g/day &45%-65% total calories from cho |
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What are the recommendations for added sugar?
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Use sugar in moderation
DRI: Max 25% of total calories |
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What are the recommendations for fiber?
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CFG: F&V, lentils, beans, whole grains
DRI:38 g/day for men up to 50 30 g/day for men over 50 25 g/day for women up to 50 21 g/day for women over 50 |
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Describe fiber
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Polysaccharides
Sugar units held together by bonds indigestible by humans Total fiber = dietary fiber + functional fiber |
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What is soluble fiber? Insoluble fiber?
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SF: Dissolves in water, viscous
ISF:Less fermented, tough, stringy & softens stool |
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Fibre helps maintenance of the GIT. How?
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Cellulose - softs stools and increase transit time through intestine
Hemorrhoids - The swelling of rectal veins, less likely to occur when stools are soft Appendicitis - Prevented with intestinal contents moving through Diverticula - Abnormal bulging pockets in the colon wall, fiber stimulates the GIT to get strong Low Rates of Colon Cancer - Increasing dietary fiber intakes protect |
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How are carbohydrates digested in the mouth?
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Digestion initiated by amylase
Amylase splits starch into maltose |
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How are carbohydrates digested in the stomach?
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Amylase is deactivated by stomach acid so digestion of starch stops
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How are carbohydrates digested in the small intestine?
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Pancreatic amylase breaks down starch into disaccharide's and small polysaccharides
Lactase, sucrase and maltase enzymes split disaccharides which can then be absorbed by the intestinal walls Glucose absorption takes place in the capillaries |
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Describe the role of carbohydrates in the body
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Fiber promotes normal blood cholesterol
Fiber modulates blood glucose Fiber and sugar contribute to feelings of fullnes Promote healthy body weight Preferred fuel for brain and nerves Muscle and liver glycogen Sugars can be converted to amino acids |
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Describe the breakdown of glucose
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1) The 6 carbon compound is split into two 3 carbon compounds. This yields water and energy
2) The 3 carbon compound is broken into a two carbon compound. This releases carbon dioxide, water and energy 3) The two carbon compound is broken down completely to to molecules of carbon dioxide (krebs) and water (ETC) also yields energy |
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What are ketone bodies?
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Disturb the acid base balance and can arise from the incomplete breakdown of fat when carbs are not available
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Describe GI foods
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Low GI - digested and absorbed more slowly
Reduce blood glucose and insulin responses Less digestible then high GI Low GI foods increase the amount of CHO entering the colon and increase colonic fermentation |
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What is the glycemic load?
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GL = GI x g of CHO
The lower the GL, the less glucose builds up in the blood which may control body weight |
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Describe diabetes type one
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10% of cases
The immune system attacks the pancreatic cells The pancreas then makes too little insulin The blood glucose remains elevated so the body cells end up starving for glucose |
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Describe diabetes type two
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90% of cases
The body's cells resist insulins actions Blood glucose and insulin rise too high "non insulin dependant" |
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Describe hypoglycemia
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Blood glucose level below normal
Reactive hypoglycemia - Low blood glucose after a meal, body secretes too much insulin, AMDR drops to 30% Fasting hypoglycemia Hypglycemia comas are serious with a diabetic Can result in pancreatic damage |
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AMDR
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Acceptable macronutrient distribution ranges
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Whats the husk?
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The outer inedible part of a grain which is used for animal feed
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Whats bran?
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Protective fibrous coating of grains
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Whats an endosperm
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Starchy edible part of grains
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Whats a germ
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The nutrient rich inner part of a grain
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What does whole grain contain?
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Germ, endosperm and bran
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What does whole wheat contain?
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Endosperm and bran
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What does white bread contain?
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Only endosperm
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What does enriched mean?
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The nutrition was already there but was then put back in
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What does fortified mean?
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Nutrient was not already there and was placed in
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White flour
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Endosperm flour refined and bleached for maximum whiteness/softness
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Approx contribution to carbs from by food groups
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Grains, fruits, starchy veggies - 15 g CHO / serving
Non starchy veggies - 5 g CHO/serving Meats - No CHO except in beans and nuts - 15g CHO/serving, 8g fiber per serving of beans Milk - 12 - 15 CHO/serving Sugar - 4g CHO per teaspoon |
