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210 Cards in this Set
- Front
- Back
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what are high protein diets?
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high in fat, low in fiber
stress the kidney most individuals consume 1.5-2x rda |
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what is a semi-vegetarian?
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don't eat seafood or read meat
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what is a lactovegetarian?
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will eat plant-based and dairy products
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what is a lactovovegetarian?
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will eat plant-based, dairy, and eggs
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what is a vegan
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only plant-based
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why do people choose a vegetarian diet?
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health
culture/religion ethical reasons ecological (various rationales) |
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what are the benefits of a vegetarian diet
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increase fiber
increase antioxidants helps with weight control decrease fat decrease cholesterol decrease kcalories decrease cvd, hypertension, cancer |
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what should you consider if you become vegetarian
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teenagers
vegan diets are low in: -vit b12 -calcium -iron -vit d -zinc -riboflavin |
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what's bad about plant protein sources?
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incomplete
must mix and match complementary proteins |
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what is chemical formula for ethanol
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C2H5OH
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what drinks deliver 1/2 oz of pure ethanol?
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12 oz beer
5 oz wine 1 1/2 oz spirits |
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what is distillation?
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process used to concentrate alcoholic beverage
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what is proof?
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twice the percentage of ethanol
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what is glycolysis?
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glucose --> 2 pyruvate
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what is fermentation?
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2 pyruvate --> 2 ethanol
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where is alcohol absorbed
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some in stomach
most in small intestine |
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where does alcohol go after absorption?
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bloodstream
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what happens to liver when drinking alcohol?
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increase enzymatic action
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what is the first nutrient that is metabolized?
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alcohol
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what is ADH?
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alcohol dehydrogenase system
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where is the ADH?
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stomach, mostly liver
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how much alcohol is metabolized in ADH?
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80-90%
1/2 oz ethanol / hour |
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what is MEOS?
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microsomal ethanol-oxidizing system
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where is the MEOS?
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liver
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how much alcohol is metabolized in MEOS?
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10%
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where is small amount of alcohol excreted?
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breathe
urine |
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what is the rate of alcohol metabolism?
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approximately 1/2 drink per hour
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what are the individual variations in alcohol metabolism?
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size
gender age ethnicity experience |
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when does MEOS grow larger?
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grows larger with high alcohol use
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what does MEOS metabolize?
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alcohol and many medications
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what happens when alcohol and medications are taken together?
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alcohol will be prioritized
medications will be more potent |
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what happens when ethanol intake exceeds the liver metabolism?
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blood-alcohol-content rises
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what is BAC?
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describes alcohol content of blood
g EtOH / dL blood |
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what is impaired when drinking alcohol?
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judgment and reasoning
voluntary muscle control breathing and heart |
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describe BAC .01-.06
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impaired thought
judgment coordination concentration |
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describe BAC .06-.1
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impaired reflexes
reasoning depth perception distance acuity peripheral vision glare recovery |
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describe BAC .11-.2
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impaired reaction time
gross motor control walking speech |
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describe BAC .21-.29
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impaired gross motor control
consciousness loss memory (blackouts) |
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describe BAC .3-.39
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impaired bladder function
breathing heart rate |
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describe BAC >.4
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impaired breathing
heart rate |
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what is binge drinking?
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= or > 5 drinks in a row (men)
= or > 4 drinks in a row (women) |
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what is the intent of binge drinking?
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intoxication
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what risk is increased from binge drinking?
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alcohol poisoning
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what is the safe amount of alcohol consumption when pregnant?
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no safe amount!
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what does increase intake of alcohol during pregnancy cause?
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increased risk of birth defects
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describe what one with fetal alcohol syndrome looks like
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small head circumference
low nasal bridge small eye opening and folds at the inner corners of eyes short nose small midface no groove between nose and upper lip |
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what is the potential benefit of alcohol for elderly people?
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increased appetite and dietary intake
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what is the potential benefit of alcohol for middle-aged and older adults?
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lower LDL
higher HDL |
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what causes a fatty liver?
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long term excessive alcohol intake
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what is alcoholic hepatitis?
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liver inflamed from long-term excessive alcohol intake
pain, nausea, vomiting |
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what is cirrhosis?
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scar tissue that can be caused by long-term excessive alcohol intake
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why is alcohol considered a 'displaced diet'?
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has empty calories
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what is the primary deficiency of alcohol?
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poor intake
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what are the second deficiencies of alcohol?
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altered metabolism
absorption and excretion of nutrients |
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which nutrients does alcohol cause deficiencies?
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b-vitamins
fat-soluble vitamins calcium magnesium iron zinc |
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what is energy balance?
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stable weight
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what is positive energy balance?
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gaining weight
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what is negative energy balance?
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losing weight
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what are the energy intakes?
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alcohol
protein carbohydrates fat |
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what are the energy outputs?
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basal metabolism
thermic effect of food (TEF) physical activity thermogenesis |
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how many kcalories burns one pound?
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3,500 kcals
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what are the three major components of energy output?
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physical activity
TEF resting energy |
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what percentage of energy output comes from physical activity?
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15-30%
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what percentage of energy output comes from TEF?
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~ 10%
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what percentage of energy output comes from resting energy?
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60-75%
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what does REE stand for?
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resting energy expenditure
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what is REE?
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"cost of living"
~ 2/3 of energy output intensity and duration |
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what is physical activity?
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highly variable
15-30% of energy requirements intensity and duration |
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what does TEF stand for?
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thermic effect of food
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what another name for TEF?
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diet-induced thermogenesis
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what is TEF?
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energy used to process food
5-10% of food intake |
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what is adaptive thermogenesis?
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energy spent to adapt to dramatically changed circumstances
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what triggers adaptive thermogenesis?
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illness
trauma cold temperature over-feeding |
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what does NEAT stand for?
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non exercise activity thermogenesis
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what is NEAT?
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energy spent for certain movements such as posture and fidgeting
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what are four ways to measure energy output?
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direct calorimetry
indirect calorimetry stable isotopes formulas |
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what is direct calorimetry?
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a way to measure energy output
measure body heat released |
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what is indirect calorimetry?
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a way to measure energy output
measure oxygen consumed and carbon-dioxide expired |
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what is stable isotopes?
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a way to measure energy output
doubly-labeled water, accurate but expensive |
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give two formula examples for measuring energy output
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EER
shorthand method |
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what does EER stand for?
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estimated energy requirement
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what is the shorthand method?
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TEE = REE x AF x IF
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what does TEE stand for?
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total energy expenditure (kcals)
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what does REE stand for?
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resting energy expenditure (kcals)
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what does AF stand for?
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activity factor
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what does IF stand for?
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injury or stress factor (only applicable for shorthand method if someone is injured or physically stressed)
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how do you calculate REE for men and women?
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women = .9 x bwt in kg x 24
men = 1 x bwt in kg x 24 |
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how many pounds are in one kilogram?
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2.2 pounds
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what can you use to determine one's body weight?
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ht/wt charts
formulas |
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how do you measure BMI?
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persons body weight in kg / person's height in meters, squared
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how many centimeters are in one inch?
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2.54cm
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the higher one's BMI...
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the higher the mortality rate
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what are the limiting factors for BMI?
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does not measure fat distribution
does not measure body composition |
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what is the desirable amount of body fat for men and women?
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men = 6 - 24 %
women = 9 - 31 % |
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what is skinfold thickness test?
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measurement of fat at different points of body
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what is a con to skinfold thickness test?
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not done well because need expensive tools (caliper)
need a lot of practice/experience |
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what is bioelectrical impedance?
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way to measure body fat
electrical current passes through body. measures rate of electricity because fat transfers slower than tissue |
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what is densitometry?
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bodpod
underwater weighing displacing air/water to measure body composition use's boyle of law of density to determine formula of composition |
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what is DEXA?
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fancy x-ray used to measure fat composition
exposes whole body to xray $100,000 |
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what is subcutaneous fat?
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inside / under skin
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what is visceral fat?
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around organs
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where do men store most of their fat?
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viscerally (around organs)
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where do women store most of their fat?
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subcutaneously (inside / under skin)
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what is lower body obesity?
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mostly women
pear-shaped gynoid resists weight loss |
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what is upper body obesity?
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mostly men
apple-shaped android chronic health risks |
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where do you measure waist circumference?
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at the top of iliac crest
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what is recommended waist size?
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males < 40"
females <35" |
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how many americans are overweight?
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2/3
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what are the risk factors associated with obesity?
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cancer
cvd and stroke dyslipidemia (high ldl, low hdl) gallbladder and liver disease gout (buildup or uric acid) osteoarthritis sleep apnea type II diabetes allergy and asthma |
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what causes obesity?
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genetics
individual behaviors environmental factors increase intake of calories, especially fat, saturated fats, and sugar decreased physical activity |
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what causes increased energy intake?
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eating away from home
increased portion sizes increased energy-dense foods changes in snacking habits |
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what causes decreased energy output?
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reduction in jobs requiring physical work
increase in technology physical education classes minimal tv watching |
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what are the seven sociocultural factors of obesity?
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developed vs. underdeveloped countries
ethnicity (african / native american / hispanic) income status marital status (single people are more overweight) rural vs urban (rural more overweight) geographical locations (southern states more overweight) diiemrg |
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what are some approaches to weight loss?
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diet plans (but 90% fail)
medications (alli) surgical (must have BMI 40+, or 35 with problems) lifestyle changes |
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what is disordered eating?
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variety of atypical eating behaviors
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what is eating disorder?
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psychiatric condition involving extreme body dissatisfaction and eating patterns detrimental to health
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what is chronic dieting?
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self-critical and overly concerned with body image
preoccupation with food strict dieting and excessive exercise restrained eating weight cycling / "yo-yo dieting" |
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how does media cause disordered eating?
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viewing media --> body dissatisfaction --> dieting -->disordered eating
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what four things can cause eating disorders?
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family dynamics
socio-cultural values personality traits genetic factors |
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how does family dynamics cause eating disorders?
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influences what we eat, our ideas about food
family size, birth order not associated |
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how does socio-cultural values cause eating disorders?
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western culture contributes to problem
peers, coaches, teachers can have strong impact on body image most common in white women in western culture |
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how does personality traits cause eating disorders?
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cause or consequence?
individuals with eating disorders may exhibit specific personality traits |
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how do genetic factors cause eating disorders?
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is there a link?
higher risk if relative has eating disorder |
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what are the six facts about anorexia nervosa?
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rigid dieting
dramatic weight loss false body perception rituals preoccupation with food lack of menstrual cycle |
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what are the six facts about bulimia nervosa?
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secretive binge eating
binging 2+/week for 3 months low self-esteem and guilt fluctuating weight feelings of loss of control erosion of teeth |
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how are eating disorders treated?
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team approach:
-medical -nutrition -psychologist -family involvement |
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how can one prevent getting an eating disorder?
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educate yourself about the warning signs
examine attitudes about eating, body image, physical appearance, exercise model positive behaviors be critical viewer of social and media messages |
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what is metabolism?
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chemical reactions that take place in the body
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what is energy metabolism?
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enable cells to obtain and use energy from nutrients
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what is anaerobic?
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without oxygen
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what are the energy-yielding nutrients?
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glucose
amino acids fatty acids |
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what is the basic goal of energy metabolism?
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meet body's need for energy (ATP)
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what is the role of energy storage in chemical bonds of nutrients?
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to be converted to ATP
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where is the energy in ATP stored?
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chemical bonds between the phosphate groups
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what does ATP provide energy for?
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protein synthesis
muscle contractions active transport nerve transmission all other energy-requiring actions |
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what is catabolic metabolism?
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breakdown of molecules; release energy
glycogen --> glucose |
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what is anabolic metabolism?
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build molecules; release energy
glucose --> glycogen |
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what is glycolysis?
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"splitting of sugar"
glycogen --> glucose |
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what is lipolysis?
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used when energy sources are low
breaks down triglycerides into glycerol and fatty acids |
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what is proteolysis?
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used when starving
breakdown of protein into amino acid |
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what is glycogenesis?
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glycogenis formation
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what is lipogenesis?
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lipid formation
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what is ketogenesis?
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ketone formation
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what is the absorptive state?
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promotion of energy storage via anabolic pathways
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what is postabsorptive state?
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~ 4 hours after intake
blood glucose decreases fatty acids and glycogen mobilized more catabolic (breakdown) |
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how many kcalories are you burning at rest?
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1-1.5kcal / minute
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how many kcalories are burned during physical exertion?
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15-36 kcals / minute
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muscle converts ATP to what?
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mechanical energy
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low-intensity activities use what kind of metabolism?
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aerobic
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increased intensity activities used what kind of metabolism?
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anaerobic
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what is significant about glycolysis?
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generates ATP quickly
muscles need breakdown of glucose promote anaerobic pathway can cause fatigue |
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low-intensity activities use what kind of nutrient?
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mostly fatty acid
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moderate intensity activities use what kind of nutrient?
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50% fatty acids / 50% glucose
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high intensity activities use what kind of nutrient?
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mostly glucose
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physical activity decreases what kinds of chronic diseases?
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hypertension
stroke cvd diabetes cancer |
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what does strength training help with?
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hypertrophy
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what does endurance training help with?
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lung and heart function
improves cell's ability to produce ATP |
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what does interval training help with?
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improves aerobic and anaerobic capacity
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what is the definition of "being fit"?
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ability to do moderate-vigorous activity without undue fatigue
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what are the four components of fitness?
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cardiovascular endurance
muscle strength and endurance flexibility healthy body composition |
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what are the four dietary needs of athletes?
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energy requirements
macronutrients micronutrients fluid and electrolytes |
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what is the recommended amount of macronutrient intake for carbohydrates?
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6-10g of CHO/kg of body weight
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what is the recommended amount of macronutrient intake for protein?
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.8g protein/kg bw
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what is the recommended amount of macronutrient intake for fat?
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20-35% kcal from fat (should focus on mono- and polyunsaturated fats)
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what are the micronutrients required for athletes?
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iron
calcium zinc |
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what does sweat consist of?
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water and electrolytes
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what do electrolytes consist of?
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sodium, chloride, potassium, iron, calcium
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what is the water recommendations for average adult?
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men= 3.7liters/day
women = 2.7liters/day |
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what are the side effects of dehydration?
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reduces blood volume
increase risk of heat exhaustion heat stroke |
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describe heat exhaustion due to dehydration
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5% loss of body weight due to sweating
muscle spasms rapid and weak pulse low blood pressure profuse sweating |
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describe heat stroke due to dehydration
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7-10% of body weight loss due to sweating
dry skin confusion loss of consciousness |
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list the fat soluble vitamins
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a d e k
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list the water soluble vitamins
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b c
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are fat soluble vitamins hydrophobic or hydrophilic?
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hydrophobic
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are water soluble vitamins hydrophobic or hydrophilic
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hydrophilic
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what is fortification?
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adding nutrients during processing
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what is enchrichment?
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type of fortification; adding back nutrients lost in processing
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what is megadose?
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dose of a nutrients 10x+ of recommended dose
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what is upper intake level (UL)?
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maximum daily intake from food, water, and supplements
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what is the most active form of vitamin e?
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alpha-tocopherol
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what is the function of vitamin e?
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helps integrity of cell membrane
prevents lung/cells from getting mutated protects body from free radicals in phospholipid bilayer |
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how are free radicals formed?
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normal oxygen --> oxygen with added electron
atom with unpaired electron --> very unstable --> domino effect of instability (free radicals) |
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what is a free radical?
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unstable atom with unpaired electron
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what is oxidation?
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loss of electrons
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what is antioxidant?
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compound that can prevent or repair damage caused by oxidation
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what is erythrocyte hemolysis?
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vitamin e deficiency
common in premature babies blood cells break about |
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what is function of vitamin a?
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important for growth, cell growth, immunity, reproduction, and vision
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what are the two roles that vitamin a plays in vision?
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helps maintain crystal-clear cornea
transport light energy to nerve impulses in retina |
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what is major sources of vitamin a?
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animal foods
plant foods |
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what many betacartones yield 1 vitamin a?
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2 betacarotenes = 1 vitamin a
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what happens when you're deficient in vitamin a?
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hyper keratosis
impaired vision (night blindness, keratinization, xerophthalmia) |
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what is macular degeneration?
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back of retina dies so central vision is obsolete
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what is macula?
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section of retina where central vision is received
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what are cataracts?
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thickening of eye lens (can lead to blindness)
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what is teratogenic risk?
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vitamin a deficiency
can cause abnormal fetal development and birth defects |
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what is carotenosis?
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skin turns orange/yellow due to over-consumption of carotenes
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what are the major function of vitamin d?
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regulate blood calcium levels
bone calcification hormone |
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how does body make vitamin d?
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uv light from sun --> conversion occurs in liver --> conversion occurs in kidneys
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what is rickets?
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vitamin d deficiency
childhood disease calcification of bone doesn't occur "soft bones" |
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what is osteomalacia?
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adult rickets
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what are the two forms of vitamin k?
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plant and bacteria
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what are the major functions of vitamin k?
|
bone metabolism
blood clotting |
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what is osteocalan?
|
vitamin k
helps with bone metabolism |
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what is prothrombin?
|
vitamin k
helps with blood clotting |
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what is vitamin b1?
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thiamin
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what is vitamin b2?
|
riboflavin
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what is vitamin b3?
|
niacin
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what is beri beri?
|
deficiency of b vitamins
victims have trouble beginning to move |
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what is glossitis?
|
deficiency of b vitamins
swollen, painful tongue |
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what is niacin flush?
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red, itchy, burning sensation in skin
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