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179 Cards in this Set
- Front
- Back
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BMI of < 18.5
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Underweight
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Normal BMI is
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18.5 to 24.9
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Overweight BMI is between ___ and ____
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25 and 29.9
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Obesity class I BMI is
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30 to 34.9
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Obesity class II BMI is
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35 to 39.9
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Extreme Obesity
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40 +
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Men should have a waist circumference of less than?
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40 inches or 102 cm
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Women should have a waist circumference of less than?
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35 inches or 88cm
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Carbohydrates are?
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Simple sugars and starch
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What are sources of Carbohydrates?
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Fruits veggies, grains, dried peas and beans, milk and sugars
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What are the functions of carbohydrates?
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Provide energy, spare protein so it can be used for other functions and prevent ketosis from inefficient fat metabolism
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This nutrient provides about 46% of the calories in the typical American diet.
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Carbohydrates
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What are the functions of cellulose and other water insoluble fibers?
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Absorb water in increase fecal bulk and decrease intestinal transit time.
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What are the function of water soluble fibers?
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Slow gastric emptying lower serum cholesterol levels delay glucose absorption.
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How are diabetics helped by water soluble fibers?
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Helps to improve glucose tolerance
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How are water insoluble fibers helpful?
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Help relieve constipation.
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What are sources of water insoluble fibers?
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Whole wheat flour, wheat bran, cabbage, peas, green beans, wax beans, broccoli, brussels sprouts, cucumber skins, peppers, carrots, apples skins
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What are sources of water soluble fibers?
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Oat bran and oatmeal, dried peas and beans, veggies, prunes, pears, apples, bananas, oranges.
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What are sources of protein?
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Milk, and milk products, meat, poultry, fish, eggs, dried peas and beans, nuts
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What are the functions of protein in the body?
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Tissue growth and repair of bones, muscles, tendons, blood vessels, skin, hair, nails.
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What is the function of protein in regards to body fluids?
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Hormones, enzymes, plasma proteins, neurotransmitters, mucus, helps regulate fluid balance through oncotic pressure and acid base balance.
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How does protein help the body detoxify?
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Forms antibodies, transports fat and other substances through the blood provides energy when carbohydrates intake is inadequate.
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What happens when there is a protein deficiency?
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Edema, retared growth and maturatoin, muscle wasting, changes in hair and skin, permanent damage to physical and mental development, diarrhea, malabsorptoin. Fatty infiltratoin of the liver, increased risk for infections, and high mortality.
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This nutrient consists of butter, oils, margarine, lard, salt port, salad dressings, mayonnaise, bacon, whole milk and whole milk products, nuts
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Fats
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Fats function is?
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Provides energy, provides structure, insulates the body, cushions internal organs, necessary for absorption of fat soluble vitamins.
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High fat diets increase the risk for?
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Heart disease, obesity and are correlated with an increased risk for colon and breast cancers.
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This lifestyle is mostly sitting, driving, sleeping, standing, reading, typing, and other low intensity actives?
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Sedentary
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This lifestyle consists of light exercises such as walking not more than 2hrs per day
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Light activity
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This lifestyle is moderate exercise such as heavy housework, gardening, and very little sitting
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Moderate activity
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This lifestyle is active and physical sports, or labor intensive occupation such as construction work.
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Highly active
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How do you calculate basal metabolic rate.
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for men its 1430 x activity level. Sedentary 1.2
Light activity 1.3 moderate activity 1.4 highly active 1.5 |
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What are nutrients?
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Specific bio chemical substances used by the body for growth, development, activity, reproduction lactation, health maintenance, and recovery from illness or injury.
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___________ changes throughout the life cycle in response to changes in body size, activity, and growth, development, and states of health.
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Nutrient needs
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What are essential nutrients?
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Nutrients not synthesized by the body or made in insufficient amounts.
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What do essential nutrients do?
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Supply energy and build tissue.
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Essential nutrients are also known as ____________________
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Macronutrients
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___________ such as vitamins and minerals are required in much smaller amounts to regulate and control body processes.
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Micronutrients
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____________ is the energy required to carry on the involuntary activities aof the body at rest.
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Basal Metabolism
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How is energy measured in the body?
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Kilocalories
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1 lb or .45kg equals how many calories in body fat?
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3500
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___________ is a fat like substance found only in animal products and is not an essential nutrient.
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Cholesterol
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_________ are insoluble in water and in the blood.
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Lipids
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_______________ proteins use a small amount of animal protein. Example cereal with milk
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Complementary
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__________ protein is broken down into amino acid partials by pancreatic enzymes in the small intestine.
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Dietary
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The only plant protein that is considered compleat
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soy
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___________ are inorganic elements found in all body fluids and tissues in the form of salts
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Minerals
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________ is the major body constituent present in every body cell and accounts for 50 to 60% of an adults total body weight.
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Water
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Name the water soluble vitamins.
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C, Riboflavin, Niacin, B6, Folate, B12
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This vitamin can be found in citrus fruits broccoli, green pepper, strawberries, and greens.
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Vitamin C
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This vitamin is found in Pork, liver, whole and enriched grains, legumes
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Vitamin B complex Thiamin
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This vitamin is found in milk, organ meats, enriched grains and greens.
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Riboflavin
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This vitamin is found in kidney, grains, lean meats, and nuts
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Niacin
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This vitamin is found in yeast, banana, cantaloupe, broccoli, spinach.
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B6 or pryidoxine
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This vitamin is found in green leafy vegetables, liver
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Folate
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This vitamin is found in animal products such as orgain meats, and seafood.
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B12 or cyanocobalamin
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_____ must be broken down in the intestinal track before it can be absorbed
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Lactose
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What is the function of vitamin C
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Collagen formation antioxidant enhances iron absorption
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what is the function of Thiamin
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Co enzyme in key reactions that produce energy from glucose
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What is the function of riboflavin, niacin, and pyridoxine?
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Carbohydrate protein and fat metabolism
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What is the function of cyanocobalamin?
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Coenzyme in protein metabolism and formation of heme portion of hemoglobin
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Where is pantothenic acid found?
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Meat, poultry, fish, whole grain cereals, liver, egg yolk.
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What source is biotin found in?
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Meat Poultry, fish, whole grain, cereals, liver, egg yolk.
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Lack of this vitamin will lead to scurvy, hemorrhaging, and delayed wound healing
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Vitamin C
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What is the daily need of vitamin C
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75-90 mg/day for non smokers additional 35 mg/day for smokers
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To much Vitamin C will cause this.
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Hot flashes, headache, nausea, diarrhea.
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Lack of this vitamin will lead to Beriberi, mental confusion, fatigue
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Thiamin
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Lack of this vitamin will lead to dermatitis, glossitis, photophobia
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Riboflavin
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Lack of this vitamin will lead to pellagra, dermatitis
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B6 aka Pyridoxine
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Lack of this vitamin will lead to Macrocytic anemia fatigue, weakness pallor.
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Folate
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Lack of this vitamin will lead to pernicious anemia.
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B12 or cyanocobalamin
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Excess of this vitamin leads to flushing itching, nausea, vomiting, liver damage
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niacin
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Excess of this vitamin leads to difficulty walking, numbness of feet and hands
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B6 or Pyridoxine
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Lack of this vitamin will lead to night blindness
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Vitamin A aka retinol, retinal, retinoic acid
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Lack of this vitamin will lead to dry skin, anorexia, fatigue
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Biotin
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What is the functions of vitamin A
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Visual acuity in dim light , formation and maintenance of skin and mucous membranes, immune function.
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Excess of this vitamin will lead to anorexia loss of hair, dry skin, bone pain, vomiting, birth defects during pregnancy.
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Vitamin a
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The function of this vitamin is calcium and phosphorus metabolism, stimulates calcium absorption
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Vitamin D aka cholecalciferol ergosterol
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Lack of this vitamin will lead to retarded bone growth, bone malformation.
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Vitamin D
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To much of this vitamin will lead to excessive calcification of the bones, renal calculi, nausea, headache
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Vitamin D
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This vitamins sources are sunlight, fortified milk, fish and liver oils
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Vitamin D
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This vitamin can be found in vegetables oils, wheat germ, whole grain products
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Vitamin E aka Tocopherol
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What is the function of vitamin E
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Antioxidant, protects vitamin A, Heme synthesis.
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Lack of this vitamin will lead to Increased RBC hemolysis and macrocytic anemia in premature infants.
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Vitamin E
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To much of this vitamin will lead to fatigue, diarrhea, and enhanced action of anticoagulant medication
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Vitamin E aka Tocopherol
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This vitamin can be found in dark green leafy vegetables synthesized in intestines from gut bacteria
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Vitamin K
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The function of this vitamin is synthesis of certain proteins necessary for blood clotting
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Vitamin K
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Lack of this vitamin can lead to hemorrhagic disease of newborn, delayed blood clotting
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Vitamin K
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Excess of this vitamin leads to hemolytic anemia and liver damage
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Vitamin K
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What are the fat soluble vitamins?
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Vitamin A, D, E, K
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What are the water soluble vitamins?
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Vitamin C, B complex (Thiamin, roboflavin, niacin, B6 pyridoxin, folate, B12 Cyanocobalamin, pantothenic acid, biotin.
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What are macrominerals?
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Minerals needed by the body in amounts greater than 100mg/day.
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What are microminerals?
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Trace elements that are needed by the body in amounts of less than 100mg/day.
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Where do we find calcium 1000mg
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Milk, and dairy products, canned fish with bones, and greens
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What are the function of calcium?
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Bone and tooth formation, blood clotting, nerve transmission, muscle contraction.
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If someone has a calcium deficiency what would we expect to see
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Tetany, osteoporosis
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An excess of calcium can lead to:
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Renal Calculi in susceptible people.
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This minerals function is bone and tooth formation acid based balance energy metabolism
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Phosphorus
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To much phosphorus causes this:
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Hyperphosphatemia symptoms of hypocalcemic tetany.
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Magnesium is found in this?
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Green leafy veggies nuts, beans, grains
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What is the function of magnesium?
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Bone and tooth formation protein synthesis carbohydrate metabolism.
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When someone is deficient in magnesium this happens
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Hyopmagnesemia: weakness, muscle pain, poor heart function
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Excess of magnesium can cause
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Hypermagnesemia: CNS depression, coma, hypotension
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What is the function of sulfur?
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Promotes certain enzyme reactions and detoxification reactions.
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What is the functions of Sodium, and potassium.
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Major ion of extracellular fluid, fluid balance, acid base balance
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Lack of sodium can lead to:
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Hyponatremia: muscle cramps, cold and clammy skin
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To much sodium can lead to:
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Edema, weight gain, high blood pressure.
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To little potassium can lead to:
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Hypokalemia: muscle cramps weakness, irregular heartbeat
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To much potassium can lead to:
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Hyperkalemia: Irritability, anxiety, cardiac arrhythmia heart block.
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Lack of chloride leads to:
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Muscle spasms, alkalosis, depressed respiration
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To much Chloride leads to:
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Hypercholoremia: acidosis
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What are the Macrominerals:
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Calcium, Phosphorus, Magnesium, Sulfur, Sodium, Potassium, Chloride.
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What are the Microminerals:
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Iron, Iodine, Zinc, copper, manganese, fluoride.
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What is the function of iron in the body?
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Oxygen transport by way of hemoglobin constituent of enzyme system.
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To little Iron leads too:
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Microcytic anemia, pallor, decreased work capacity, fatigue, weakness.
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To much Iron leads too:
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Hemosiderosis, acute iron poising from accidental overdose leads to GI symptoms and possible shock.
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Iodines function is:
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Component of thyroid hormones
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Zincs function is:
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Tissue growth sexual maturation, immune response
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Coppers function is:
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aids in iron metabolism and activity of some enzymes.
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Lack of copper leads to:
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Anemia altered bone formation, hypercholesterolemia.
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To much copper leads to:
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Nervous system disturbances, vomiting
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Lack of Zinc leads to:
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Anorexia nausea, vomiting, diarrhea muscle pain, lethargy
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Manganese function is to:
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Part of enzymes needed for protein and energy metabolism
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To little Manganese leads to:
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Poor reproductive performance growth retardation
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What is the function of chromium?
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Cofactor for insulin, proper glucose metabolism
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To little chromium leads to this:
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Impaired glucose tolerance insulin resistance.
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__________ spares protein so it can be used for other functions
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Carbohydrates
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________ insulates the body
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Fat
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_______ Stimulates tissue growth and repair
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Protein
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________Prevents ketosis from inefficient fat metabolism
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Carbohydrates
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Helps regulate fluid balance through oncotic pressure
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Protein
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__________ cushions internal organs
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Fats
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___________ Delays glucose absorption
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carbohydrates
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_______ Is necessary for absorption of fat soluble vitamins
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Fat
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__________ detoxifies harmful substances
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Protein
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________ forms antibodies
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Protein
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Health care experts recommend that protein intake should contribute what percentage of total caloric intake?
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10 to 20%
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What percentage of an adults total body weight is water?
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50 to 60%
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A deficiency in __________ leads to pellagra, and dermatitis
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Niacin
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A deficiency in __________ leads to Hemorrhagic disease of newborn delayed blood clotting
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Vitamin K
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A deficiency in __________ leads to hypokalemia, muscle cramps and weakness irregular heartbeat.
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potassium
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A deficiency in __________ leads to Micocytic anemia, pallor, decreased work capacity, fatigue, weakness.
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Iron
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A deficiency in __________ leads to beriberi, mental confusion fatigue.
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Vitamin B complex
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A deficiency in __________ leads to anemia, CNS problems
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Vitamin B6
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A deficiency in __________ leads to pernicious anemia
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Vitamin B12
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A deficiency in __________ leads to hyponatremia muscle cramps, cold and clammy skin.
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sodium
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A deficiency in __________ leads to retarded bone growth bone malformation
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Vitamin D
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A deficiency in ___________ leads to Ariboflavinosis symptoms related to inflammation and poor would healing
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Riboflavin
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Promotes certain enzyme reactions and detoxification reactions
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Sulfur
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Bone and tooth formation blood clotting nerve transmission muscle contraction
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Calcium
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Component of HCL in stomach fluid balance acid base balance
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Chlorine
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Component of thyroid hormones
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Iodine
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Major ion of extracellular fluid fluid balance acid base balance
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Sodium
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Aids in iron metabolism and activity of enzymes
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Copper
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Tooth formation and integrity bone formation and integrity
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fluoride
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Antioxidant
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Selenium
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Oxidizes sulfur and products of sulfur metabolism
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Molybdenum
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Bone and tooth formation acid base balance energy metabolism
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Phosphorus
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Oxygen transported by way of hemoglobin constituent of enzyme systems
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Iron
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Tissue growth sexual maturation immune response
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Zinc
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Part of enzyme system needed for protein and energy metabolism
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Manganese
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Cofactor for insulin proper glucose metabolism
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Chromium
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_______ is the measurement of energy in the diet.
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Calories
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_________ is the study of nutrients and how they are handled by the body
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Nutrition
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___________ is the recommendation for average daily amounts that healthy population groups should consume over time
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RDA
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___________ is specific biochemical substances used by the body for growth, development, activity, reproduction, lactation, health maintenance and recovery from injury or illness.
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Nutrients
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A graphic device designed to represent a total diet and provide a firm foundation for health
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Food Guide Pyramid
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Essential nutrients that supply energy and build tissue.
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Macro-nutrients
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The amount of energy required to carry on the involuntary activities of the body.
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Basal Metabolism
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Vitamins and minerals that are required in much smaller amounts to regulate and control body processes.
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Micro-nutrients
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Explain the body's state of nitrogen balance
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Nitrogen balance is a comparison between catabolism and anabolism and can be measured by comparing nitrogen intake and nitrogen excretion. When catabolism and anabolism are occurring at the same rate as in healthy adults, the body is in a state of neutral nitrogen balance.
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Explain the difference between the following: Fatty acids and give and example of each. Note which of the two lowers serum cholesterol levels.
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1. Saturated fatty acids: Cannot bind additional hydrogen atoms.
2. Unsaturated fatty acids: Have one or more double bounds between carbon atoms. When double bounds are broken, carbons can bind with additional hydrogen atoms. Example: Vegetable fats. Unsaturated fats lower serum cholesterol levels. |
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List conditions that may predispose a person to mild or sub-clinical deficiencies of vitamin a, c, folate, and vitamin B6.
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Certain age groups: Infants, adolescents, pregnant and lactating women, and the elderly. alcohol abuse, long term use of certain medications
Chronic illness Poor appetite |
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What are the nutritional needs for an infant?
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Period from birth to 1yr and is the most rapid growth period. Nutritional needs per unit of body weight are greater than at any other time in the life cycle.
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What are the nutritional needs of toddlers and preschoolers?
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During this stage
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What are the nutritional needs of toddlers and preschoolers?
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During this stagethe decreased in growth is dramatic. Mobility, autonomy and coordination increase, as do muscle mass and bone density. This age group develops and attitude toward food. Appetite decreases and becomes erratic.
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What are the nutritional needs for school aged children?
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Nutritional implications focus on health promotion. Increasing energy requirements should be balanced with foods nutritional value. The appetite improves but may still be irregular.
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What are the nutritional needs for adolescents:
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Nutrient needs increase to support growth. Weight consciousness becomes compulsive in 1 or 100 teenage girls and results in an eating disorder.
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What are the nutritional needs for adults?
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Growth ceases, and nutritional needs level off.
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What are the nutritional needs for pregnant women:
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Nutrient needs increased to support growth and maintain maternal homeostatsis particularly during the second and third trimesters. Caloric needs are higher for lactation than pregnancy.
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