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268 Cards in this Set
- Front
- Back
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what does the integration of nutrition, genomic science, and molecular biology look at?
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- looks at how nutrients affect the activities of genes and how genes affect the activities of nutrients
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what are nutrients?
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components of food required for the body to function
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what is a calorie?
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amount of heat energy needed to raise the temperature of 1 kilogram of water by 1 degree celcius
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what is nutrient density?
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- a measure of nutrients per calorie
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which food is the most nutrient dense? oreo cookie, chicken soup, milk shake, or skim milk?
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skim milk
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what are the 6 classes of nutrients?
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- water
- carbs - fat - protein - vitamins - minerals |
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what are phytochemicals?
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these are beneficial non-nutrients that some foods offer
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what do phytochemicals do when for food?
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they confer taste, color and possible health benefits
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what are the dietary reference intakes (DRI)?
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- they are nutrient intake standards set for people living in the United States and Canada
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what is RDA?
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recommended dietary allowance
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what is AI?
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adequate intake
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what is UL?
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tolerable intake levels
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what is AMDR?
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Acceptable Macronutrient Distribution Ranges
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where do you get your AMDR from?
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- 45/65% from carbs
- 20-35% from fat - 10-35% from protein |
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what type of people do the DRI recommendations apply to?
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healthy people only
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The Dietary Guidelines for Americans recommend to choose a diet based on what?
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the USDA Food Guide
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what are the dietary guidelines for Americans?
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- adequate nutrients within energy needs
- weight management - physical activity - food groups to encourage - fats - carbs - sodium and potassium - alcoholic beverages - food safety |
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what can be found on the nutrition facts panel?
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- serving size, servings per container, calories/calories from fat
- nutrient amounts and percentages of DV for: total fat, cholesterol, sodium, total carb, sugars, dietary fiber, protein - in addition, label must state the contents of these nutrients expressed as percentages of the DV: vitamin A and C, calcium, and iron - ingredients list |
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what is adequacy?
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- getting enough essential nutrients
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what is balance?
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- diet contains good proportion of nutrients
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what is calorie control?
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- choosing foods to maintain ideal body weight
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what is moderation?
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eating any food in reasonable size portions
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what are fast foods?
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- restaurant foods that are available shortly after being ordered
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what are processed foods?
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- foods subjected to treatments such as milling, alteration of texture, etc.
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what are nutraceuticals?
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- refers to foods believed to have medicinal benefits
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what are functional foods?
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- as a group, may not be distinct from nutritious foods
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what are fortified foods?
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- foods to which nutrients not originally present in the food have been added
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what is a placebo?
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- sham treatment
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what are natural foods?
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- implies wholesomeness
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what are basic foods?
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- also referred to as whole foods
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what are staple foods?
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- foods used frequently or daily
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what is an infomerical?
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- feature-length television commercial
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what are enriched foods?
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- foods to which nutrients have been added to replace those lost in processing
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what are organic foods?
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- refers to foods grown without the use of synthetic pesticides or fertilizers
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what are advertorials?
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- an advertisement that reads like a news article
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what are organic nutrients?
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- nutrients that contain carbon derived from living things
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what is a control group?
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- in an experiment, the group receiving the placebo
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what is the name given to the study of the nutrients in food and in the body?
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- nutrients
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what is the ultimate source of all energy you obtain from food?
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- the sun
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what type of study is concerned with populations over which researchers do not exert control?
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- epidemiological
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which study method involves research manipulation of the experimental group?
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- intervention
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what is an abstract?
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- section of a research article that provides a short description of the contents of the article
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what is a good way to read nutrition news with an "educated eye"?
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- choosing to read studies published in peer-reviewed journals
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which values does the DRI not include?
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- EER
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What is the difference between RDA and AI?
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- the data for establishing an RDA is stronger than the data for establishing an AI
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what exactly does the RDA establish and for who?
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- amount of nutrient recommended for average daily consumption by nearly every individual within a given age-sex category for nutrients for which there is a considerable amount of evidence supporting the value
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what exactly does the EAR establish and for who?
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- recommended average daily requirement of a nutrient that meets the need of approximately 50% of the individuals in a particular age-sex category
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what should you be concerned about if you choose to take a nutritional supplement?
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- exceeding the UL of a given nutrient
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what is discretionary calorie allowance?
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- difference between the number of calories needed to maintain weight and the number of calories needed to supply nutrients
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how do RDA's compare to EER's?
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- RDA's are set at a point where the needs of nearly all individuals are met; EER's are set at the point where the needs of 50% of all individuals are met
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what is not required to appear on food labels?
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- nutrient claims
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how does the Mediterranean Food Pyramid differ from the USDA Food Guide?
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- the Mediterranean Food Pyramid categorizes legumes differently
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according to the principles of diet planning, nutrient density means...?
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- selecting foods that provide more nutrients while delivering less energy
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most americans need to eat more ____ and less _____ to meet the diet ideals of the Dietary Guidelines.
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- whole grains; total calories
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the grains food group is an especially good source of...?
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- fiber
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the vegetable food group is an especially good source of...?
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- fiber
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the fruit food group is an especially good source of...?
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- phytochemicals
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the solid fats and added sugars is an especially good source of...?
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- foods you should only consume in limited quantities
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what nutrients are provided by all five subgroups of vegetables?
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- fiber and potassium
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of are foods classified on the basis of in an exchange list?
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- energy-nutrient content
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what nutrients are required to appear on the food label?
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- vitamin A
- vitamin C - iron - calcium |
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at minimum, what percent of daily value of a nutrient does a food need to contain to be classified as being "high" in that nutrient?
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- 20%
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what are antioxidants?
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- chemicals that protect the body from the destructive effects of oxygen
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what are flavonoids?
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- a class of phytochemicals
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what has been associated with reducing the risk of breast and prostate cancer?
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- the consumption of soybeans and soy products
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what is an example of a food that is least likely to be a functional food?
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- refined pasta
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what is the average daily nutrient intake level that meets the needs of nearly all healthy people in a particular age-sex group?
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- RDA
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what is used when there is insufficient data to establish an RDA?
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- AI
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what is the highest daily intake level of a nutrient that is unlikely to pose a risk to the health of an otherwise healthy individual?
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- UL
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what is the average daily nutrient intake level that meets the needs of 50% of the healthy people in a particular age-sex group?
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- EAR
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what stands for the intake recommendations for carbs, fats, and protein expressed in terms of percentage f daily total calorie intake?
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- AMDR
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what stands for the average daily energy intake level that meets the needs of a healthy adult?
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- EER
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what stands for the nutrient standards used on food labels?
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- DV
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what is the DRI composed of?
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- RDA
- AI - UL - EAR - AMDR |
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what is a balance study?
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- study used to determine how much of a nutrient a person needs to consume to balance their excretion of that nutrient
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what is an exchange system?
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- a diet planning tool that focuses on regulation of macronutrient and energy intake
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what are chemicals that are produced by plants?
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- phytochemicals
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what is genistein?
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- a phytochemical
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what is a probiotic food?
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- a food that contains live microorganisms
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what is a bad idea from a nutritional perspective?
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- supesizing
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what are the basic units of life?
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- cells
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If you have recently just had a meal and your body is in the process of absorbing the nutrients, in which parts of your body would the products of the meal first appear?
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- blood and lymph
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which organs are responsible for oxygenating the blood?
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- lungs
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what is the specific name of the fluid that flows within the lymphatic vessels?
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- lymph
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what hormone will act to decrease blood sugar?
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- insulin
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which region of the brain controls the conscious desire to eat?
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- hypothalamus
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why does food lose its taste when you have a head cold?
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- your nose is stuffed
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why do many people like high-fat foods?
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- high fat foods are calorie rich
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all substances within the tube of the gastrointestinal tract are ____?
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- not in the body
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what is the process that moves the contents of the digestive system from the esophagus to the toilet?
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- peristalsis
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what is the mass that is passed from the stomach to the small intestine?
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- chyme
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through what d the contents of the stomach pass into the duodenum?
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- pyloric valve
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what are undigested remnants of a meal?
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- feces
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what do the secretions of the salivary glands initiate the digestion of?
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- sugar and starches
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what has the least impact on the digestion of carbohydrates?
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- the stomach
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what acid is found in the gastric juice?
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- hydrochloric acid
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what is bile?
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- substance which breaks large fat droplets up into smaller fat droplets
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what is the function of the bicarbonate secreted by the pancreas?
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- to neutralize the acidity of chyme, thereby protecting the small intestine from the action of stomach acid
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what is the colon not involved in?
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- the breakdown of nutrients
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water-soluble nutrients and the smaller products of fat digestion move directly from villi into _____?
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- the blood
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the consumption of what will increase fecal bulk?
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- high-fiber foods
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what is heartburn caused by?
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- the backup of stomach contents into the esophagus
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what is the heimlich maneuver?
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- a treatment for choking
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what do frequent, loose, watery stools characterize?
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- diarrhea
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what is it called when you have difficulty with bowl movements?
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- constipation
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if you damage your nephrons, what organ has been damaged?
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- kidneys
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what is the storage form of carbohydrates in humans?
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- glycogen
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primarily, how is fat stored?
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- in the adipose tissue
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how much is moderate drinking for females considered?
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- 1 drink per day
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why does it take less alcohol to get a female drunk than it takes to get a male drunk?
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- females produce less alcohol dehydrogenase than males
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what is cirrhosis?
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- the point at which the liver is damaged beyond repair
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what is plasma?
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- cell-free component of blood
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what is chyme?
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- end-product of the processing of stomach contents
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what is the large intestine of the gastrointestinal tract?
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- colon
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what is glycogen?
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- the storage form of carbs in humans
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what do the capillaries do?
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- transfer substances between blood and body tissue
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what are lymphocytes?
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- white blood cells
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what is a gene?
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- unit of heredity
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what is a nephron?
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- functional unit of the kidney
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what is an antibody?
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- produced in response to the presence of an antigen
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what carries blood to the heart?
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- vein
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what is bile?
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- an emulsifier
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what carries blood away from the heart?
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- artery
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what is insulin?
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- hormone that, when released, triggers a decrease in blood sugar levels
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what is glucogon?
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- hormone, when released, triggers an increase in blood sugar levels
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what are the 3 monosaccharides?
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- Glucose
- Fructose - Galactose |
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what are the 3 disaccharides?
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- Sucrose
- Maltose - Lactose |
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what is the major carbohydrate found in milk?
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- lactose
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what do carbohydrates in plants store as?
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- starch
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what is an example of a complex carb?
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- glycogen
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what do carbohydrates in humans store as?
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- glycogen
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can enzymes produced by the human digestive tract digest fibers?
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- NO, enzymes produced by the human digestive tracts can't digest fibers
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what is an example of eating something that can cause flatulence (gas)?
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- consumption of soluble (viscous) fibers
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which type of sugar provides the most energy thats needed by the brain?
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- glucose
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how much energy does it take to convert dietary carbs into body fat?
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- much more than it takes to convert dietary fat into body fat
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what are the 3 monosaccharides?
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- Glucose
- Fructose - Galactose |
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what are the 3 disaccharides?
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- Sucrose
- Maltose - Lactose |
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what is the major carbohydrate found in milk?
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- lactose
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what do carbohydrates in plants store as?
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- starch
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what is an example of a complex carb?
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- glycogen
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how does soluble (viscous) fibers lower the risk of heart disease?
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- by lowering blood cholesterol
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what is one of the best ways of lowering the risk of diabetes?
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- by increasing your consumption of soluble (viscous) fibers
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what are diverticula's?
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- bulges in the walls of the colon
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what does resistant starch mean?
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- this is a starch that is either digested slowly or not at all
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where does carbohydrate digestion begin?
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- in the mouth
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refined foods tend to be _____than unrefined foods.
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- lower in healthy nutrients
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fortification of a food is similar to ______ of a food.
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- enrichment
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what are symptoms of lactose intolerance?
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- nausea, diarrhea, excessive gas, and pain when consuming milk products
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what provides the most energy needed by the body's cells?
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- glucose
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what is formed as a result of inadequate carb consumption?
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- ketones
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which hormone bears primary responsibility for lowering blood glucose levels after the consumption of a meal?
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- insulin
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if you are faced with an "exciting" event, which hormone is most likely to be released in your body to raise your blood glucose concentration?
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- epinephrine
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why do peanuts have a low glycemic index?
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- because they are high in fat and low in digestible carbs
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low glycemic load food _____ the secretion of ______.
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reduces; insulin
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what is not a risk factor for the development of type 2 diabetes?
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- insulin resistance
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how does type 1 diabetes differ from type 2?
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- because type 1 is caused by the body's failure to produce insulin
- and type 2 is the result of insulin resistance |
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why can't insulin be given orally as a treatment for type 1 diabetes?
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- as a protein, the GI tract would digest the insulin
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whats an at home way you can tell that you might be diabetic?
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- your urine tastes sweet
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what diet was specifically designed for individuals with diabetes?
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- exchange systems
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what should a person with diabetes reduce their consumption of?
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- sugar
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what might you be suffering from if after eating you often feel tired, weak, dizzy, and irritable, and you tremble, get headaches, and have a rapid heartbeat?
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- postprandial hypoglycemia
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what is an example of a adverse health effect of the consumption of excessive amounts of sugar?
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- dental caries
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what is a consequence of excessive sugar alcohol consumption?
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- gas
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which sugar alternative has been definitively demonstrated to have adverse health consequences for some people?
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- aspartame
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what do galactose and glucose together form?
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- lactose
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what is starch?
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- a digestible plant polysaccharide composed of many glucose units
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what is maltose composed of?
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- two glucose units
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what is dialysis?
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- filtration of blood
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what is butyrate?
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- fat fragment
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what is glycogen?
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- a digestible animal polysaccharide composed of many glucose units
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what are granules?
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- small grains
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what is sucrose composed of?
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- glucose and fructose
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what sugar is in milk?
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- lactose
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what is lactose?
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- milk sugar thats a digestive enzyme
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what are fibers?
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- indigestible plant polysaccharides composed of many glucose units
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what are hemorrhoids?
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- varcose veins in the rectum
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how are ketone bodies produced?
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- by the incomplete breakdown of fat
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what is the sugar in fruit?
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- fructose
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what is the outpouching of areas of the intestinal walls called?
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- diverticulosis
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what does RD stand for?
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- registered dietitian
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what is the recommended amount of fruits for men and women?
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- 2 c
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what is the recommended amount of veggies for men and women?
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- 2.5 c
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what is the recommended amount of grains for men and women?
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- 6 oz
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what is the recommended amount of meats and legumes for men and women?
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- 5.5 oz
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what is the recommended amount of milk for men and women?
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- 3 c
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what is the recommended amount of oils (fats) for men and women?
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- 6 tsp
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in the veggie subgroups, what are the recommended amounts for men and women?
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- all of them are 3 c, except orange/deep yellow is 2 c
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what are the veggie subgroups?
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- dark green
- orange and deep yellow - legumes - starchy |
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what are the characteristic nutrients in the fruits group?
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- vit a
- vit c - potassium - fiber |
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what are the characteristic nutrients of the veggie group?
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- folate
- vit a - vit c - magnesium - potassium - fiber |
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what are the characteristic nutrients of the grains group?
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- folate
- niacin - riboflavin - thiamin - iron - magnesium - fiber |
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what are the characteristic nutrients of the meats group?
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- MANY (niacin, thiamin, vit b6, b12, iron, magnesium, potassium, zinc
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what are the characteristic nutrients of the milk group?
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- protein
- riboflavin - vit b12 - calcium - magnesium - potassium *when fortified: vit a and d |
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what is considered a low-fat food?
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- 3 g or less of fat per serving
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what is the difference between old ways of putting down health claims and how it is done now?
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- before FDA allowed health claims to be put on labels if supported by high degree of scientific evidence
- now still allow that, but also allow claims that are supported by weaker evidence |
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what are the "grade" levels of health claims that are allowed on food labels?
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- A: High
- B: Moderate - C: Low - D: Extremely Low * previously, only type A was allowed |
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what are the 5 nutrients added to enriched grains?
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- thiamin
- riboflavin - niacin - folate - iron |
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what are the serving sizes of the fruit group?
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1/2 c fruit = 1/2 c fresh/frozen/canned fruit = 1 small/medium piece of fresh fruit
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what are the serving sizes of the veggie group?
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1/2 c veggies = 1/2 raw or cooked veggies
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what are the serving sizes of the grain group?
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1 oz grains = 1 slice bread = 1/2 c cooked rice, pasta, or cereal = 1 c ready to eat cereal
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what are the serving sizes of the meat group?
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1 oz meat = 1 oz cooked meat = 1 egg = 1/4 c legumes
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what are the serving sizes of the milk group?
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1 c milk = 1 cup milk/yogurt = 1.5 oz cheese
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what are the two circulating fluids in the body?
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- blood and lymph
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what is lymph?
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fluid that moves from the bloodstream into tissue spaces and then travels in its own vessels, which eventually drain back into bloodstream
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what are capillaries?
|
- connect arteries to veins and transfer materials between blood and tissues
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what is plasma?
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- the cell-free fluid part of the blood and lymph
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what are hormones secreted by?
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- glands
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what are the two major pancreatic hormones?
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- insulin
- glucagon |
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what stimulates the liver to release glucose into the bloodstream?
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- glucagon
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wht helps glucose enter the cells from the blood?
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- insulin
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what are B cells?
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- lymphocytes that release antibodies
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what are t-cells?
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- lymphocytes that attack antigens
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what are lymphocytes?
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- white blood cells that participate in the immune system
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what is peristalsis?
|
- the muscular squeezing of the esophagus, stomach, and small intestine that pushes their contents along
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what is a sphincter?
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- a circular muscle surrounding, and able to close, a body opening
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what is chyme?
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- fluid resulting from the actions of the stomach upon a meal
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what is the small intestine?
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- site of digestion and nutrient absorption
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what is the large intestine?
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- where completion of the absorption process happens
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where is bile made?
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- in the liver
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where is bile stored?
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- in the gallbladder
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what is the function of bile?
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- it emulsifies fats and oils to ready them for enzymatic digestion
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what is mechanical digestion?
|
- the digestive tract moves food through its various processing chambers by mechanical means
- mechanical actions include chewing, mixing by the stomach, adding fluid, and moving the tract's contents by peristalsis |
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what is chemical digestion?
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- begins in the mouth, where food is mixed with an enzyme in saliva that acts on carbohydrates
- continues in the stomach, where stomach enzymes and acid break down protein. - progresses in the small intestine: there the liver and gallbladder contribute bile that emulsfies fat, and pancrease and small intestine donate enzymes that continue digestion so that absorption can occur - bacteria in the colon break down certain fibers |
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what is phenylketonuria?
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- an inborn error of metabolism that requires a special diet, low in the amino acid phenylalanine
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what part of the brain senses hunger and appetite?
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- cortex
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what are the different taste buds?
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- sweet
- sour - bitter - salty - savory - umami |
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what are the main roles of the colon?
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- reabsorb water, absorb minerals
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what stores feces until excretion?
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- rectum
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where does protein and carb digestion begin?
|
- carb: mouth
- protein: stomach |
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what do gastric juices contain?
|
- water, enzymes, hydrochloric acid
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why aren't the stomach lining cells digested with food?
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- protected by mucus
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why do we occasionally belch, have gas, and hiccups?
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- eat or drink too fast
- chew gum - drink carbonated drinks |
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what is heartburn?
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- acidic stomach juices back up into esophagus
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what can you do to avoid heartburn or GERD?
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- lose weight
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what affect do antacids have on the body?
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- temporarily neutralize stomach acid
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what affect do acid reducers have on the body?
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- restrict ability of stomach to produce acid
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what affect do laxatives have on the body?
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- promote bowel movement
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what is irritible bowl syndrome?
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- intermittent disturbance of bowel function, especially diarrhea alternating with constipation
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what happens when you choke?
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- food gets lodged in windpipe, blocking air flow to lungs
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when the liver has more nutrients than it needs, what does it do with the extra?
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- converts it to glycogen (a carbohydrate) or fat
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what is moderation drinking considered for men and women?
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- women: 1 drink a day
- men: 2 drinks a day |
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how does alcohol digestion work?
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- alcohol needs no digestion and diffuses through the stomach walls and reaches the brain within a minute
- too much triggers vomiting - enters body --> enters brain --> enters liver |
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what are the two sets of equipment for metabolizing alcohol?
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- ADH (alcohol dehydrogenase) removes hydrogens, handle about 80%
- MEOS, group of enzymes that handle about 10% alcohol |
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how many hours does it take to deplete the liver glycogen stores?
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4-6 hours
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what type of sugar is starch?
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- polysacchrides
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what is the difference between mono and di saccharides?
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- monosaccrides are single sugars
- disacharides are double unit sugars |
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what is the most important monosaccharide in the human body?
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- glucose
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what is fiber?
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- a carbohydrate that is not digested by the body
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how does fiber benefit the body?
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- helps normalize blood cholesterol levels
- helps normalize blood glucose levels - maintains healthy bowl functions |
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how does fiber help reduce risk of type 2 diabetes?
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- control blood glucose by delaying its absorption
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how does fiber help in maintaining proper colon function?
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- cellulose enlarges and softens the stools
- prevents constipation - lowers risk of hemorrhoids, appendicitis, and diverticula |
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how much fiber do adults need?
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- most need between 24 to 38 grams daily
- American Heart Assoc. recommends 20-35 grams per day |
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what are soluble fibers?
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- readily dissolves in water and often impart gummy or gel-like characteristics
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are soluble fibers digestible by humans?
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- they are indigestible by human enzymes but maybe broken down into absorbable products by bacteria in the digestive tract
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what are insoluble fibers?
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- tough, fibrous structures of fruits, veggies, and grains
- don't dissolve in water |
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is alcohol a nutrient?
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- it provides energy, but its a toxin, not a nutrient
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what are simple carbs?
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- sugars
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what are complex carbs?
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- starch
- fiber - glycogen |
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how many grams of carbs are needed per day to provide glucose to the brain?
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- 130 grams per day for adults and children (book)
- 225-325 grams per day (notes) |
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what is the preferred source of fuel for the body?
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- carbs (brain uses it almost exclusively)
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what is diverticula caused by?
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- weakening of the muscle layers that encase the intestine
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what is divericulitis?
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- the painful inflammation of one or more of the diverticula
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what are some types of dairy foods that people who are lactose intolerant tolerate?
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- aged cheese (due to bacteria on it protecting)
- yogurt that contains live organisms - drinking milk at mealtime with other foods |
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what are ketone bodies?
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- acidic, fat-related compounds that can arise from the incomplete breakdown of fat when carbs are not available
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what are dental caries?
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- decaying of the teeth
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what are factors that contribute the dental caries?
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- eating sugar carbs
- starch - drinking/eating sweet stuff slowly |
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does sugar cause hyperactivity?
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- no, studies have actually shown that sugar calms children in many cases
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what is the fiber-rich part of a whole kernal?
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- outer layer
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