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54 Cards in this Set
- Front
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What is the Dietary Reference Intake? |
DRI: Government recommendations for amounts of energy and vitamins/minerals, by SEX and AGE group.
Most other dietary values are offshoots of the DRI. |
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What is the Recommended Dietary Allowance and who is it for? |
RDA: The recommended amount of a certain nutrient a person should get over a certain period of time. Only for about 98% of HEALTHY, AMBULATORY people. |
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What is the Estimated Average Requirement and who is it for? |
EAR: The average daily requirement for a nutrient, meaning it only meets the MINIMUM needs for about 50% of people. |
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What is the Tolerable Upper Intake Levels? |
UL: The maximum amount you can safely eat of a certain nutrient. In most cases, more is not better. |
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Name some diseases directly caused by nutritional deficiencies or toxicities. |
Pellagra - Vitamin B/niacin deficiency Iron-deficiency anemia Scurvy - Vitamin C deficiency Iron toxicity Vitamin D toxicity |
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Name some diseases with a strong nutritional component. Why just a STRONG nutritional component? |
Type 2 Diabetes, high blood pressure, obesity
Genetics and exercise are often significant factors. |
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What are the six groups of essential nutrients? Which are macronutrients? Which are micronutrients and what do they do? |
Macronutrients: Carbohydrates - 4 kcal/g, Lipids - 9 kcal/g, Proteins - 4 kcal/g, Water
Micronutrients: Vitamins, Minerals. Help you utilize what's in food. |
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What elements are carbs composed of? What are some notable uses of carbohydrates in the body? |
C, H, O. Primary source of energy for the body - muscles prefer carbs! |
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What elements are lipids composed of? What are some notable uses of lipids in the body? |
C, H, O. An important source of energy at rest and during low-intensity exercise. Aid in providing fat-soluble vitamins, as well as the 2 essential fatty acids. |
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What elements are proteins composed of? What are some notable uses of proteins in the body? |
C, H, O, N. Support tissue growth, repair, and maintenance by providing essential amino acids. |
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What happens in a case study? What is the relative strength of this kind of study design? |
Study of an individual human/animal where you observe them. Observations may be tested later, but cannot be generalized to entire population.
LEAST powerful. |
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What does an epidemiological study entail? What is the relative strength of this kind of study design? |
Study of large human population groups, like countries. Often used to study chronic diseases, such as heart disease/cancer.
More powerful study design than case study. |
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What does a clinical trial entail? What is the relative strength of this kind of study design? |
Two groups, control and study, latter given treatment. May confirm results from epidemiological study.
Most powerful study design involving humans! |
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What is a potential issue with laboratory study? |
Since animal or cell models are used, results may not be applicable to humans. |
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Explain variety, balance, and moderation in the context of a healthy diet. |
-Variety: choosing different foods -Balance: not eating too much of one type of food -Moderation: not eating too much of food in general |
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What is a nutrient dense food? What are empty calories? What is an energy dense food? |
-A nutrient dense food has lots of vitamins/minerals relative to calories, e.g., celery. -Empty calorie foods have lots of calories without much vitamins/minerals, e.g., soda. -An energy dense food as relatively more calories per weight of food, e.g., whole milk vs. skim. |
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The USDA Dietary Guidelines for Americans: who is it for? What are their basic goals? |
For healthy children 2 years+ and adults. -Balance calories to manage weight -Reduce some foods/food components -Increase some foods and nutrients -Build healthy eating patterns |
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What is the MyPlate template? What are the basic guidelines for meal planning using the MyPlate template? |
Illustration of USDA Dietary Guidelines, for 2 years+
Fruits and vegetables = 1/2 the plate Grains = slightly more than 1/4 the plate Protein = slightly less than 1/4 the plate + a cup of dairy |
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What are the major food groups? |
Grains, vegetables, fruits, dairy, protein foods, and oils. |
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What are some major nutrients found in grains? |
Carbohydrates, thiamin, iron, fiber |
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What are some major nutrients found in vegetables? |
Carbohydrates, vitamin A (orange veggies), magnesium (green veggies), fiber |
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What are some major nutrients found in fruits? |
Carbohydrates, vitamin C, folic acid, potassium, fiber |
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What are some major nutrients found in dairy? |
Carbohydrates, protein, vitamin D, calcium, phosphorus |
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What are some major nutrients found in protein foods? |
Protein, vitamin B6, iron, zinc |
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What defines whole grain? |
Whole grain products retain the germ - the vitamin/mineral-rich seed, and the bran - the protective coating around the kernel rich in nutrients and fiber...in addition to the starchy endosperm! |
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What is the difference between enriching and fortified? What is the problem with enriched foods? |
Enriching is adding nutrients BACK into the food after processing while fortifying is merely adding. Enriched foods may not be replacing all the foods lost during processing. |
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What is the difference between the DRI and Daily Values? |
DRIs are gender and age specific, used for determining individual requirements. Daily Values are NOT. They are for 4 year olds+ and are based on a 2000 kcal diet, and used for comparing foods to each other. |
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What food requires a label and what does not? |
Required: nearly all packaged foods/processed meat products, health claims Not: fresh fruits/veggies, raw single ingredient meal, poultry, fish...and ALCOHOL as it falls under a different government body!
Exemptions: small items, companies with small revenue |
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What is not required on a food label? |
% DV for protein for foods made for 4 years+.
Protein deficiency is rare. Not all protein is made equal and the test to determine quality is expensive. |
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Health claims allowed on food labels related to...why? |
Osteoporosis, some cancer, cardiovascular disease, hypertension, spinal bifida, tooth decay, stroke...as long as you use "may" or "might."
Definitive research backing claims. |
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What are some indicators of poor nutrition advice? |
Quick fix, warnings of danger, sounds too good to be true, simplistic conclusions, dramatic statements, no peer review, etc. |
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What are reliable sources of nutrition advice? |
Physicians, Registered Dietitians, government sponsored websites |
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Distinguish whether these foods are sources of MAINLY simple carbs, or complex carbs:
Milk, fruit, rice, bread |
Milk & fruit have mostly simple sugars, so simple carbs.
Rice & bread (regardless if white or brown) are mostly starches, so complex carbs. |
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Why does honey taste sweeter than sucrose? |
Sucrose is made of fructose and glucose, as is honey. But fructose is what makes sucrose sweet, and some of it is free in honey. |
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Describe the digestive process of a starch. |
Mouth: salivary amylase digests starch into smaller polysaccharides. Pancreas makes pancreatic amylase, released into SI and breaks smaller polysaccharides into disaccharides. In SI, maltase, sucrase, lactase break down respective disaccharides to monosaccharides. |
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Once carb digestion yields monosaccharides, what happens to them? |
Enter capillaries of intestinal villi, travel to liver via portal vein, and fructose/galactose converted to glucose, which is stored as glycogen. |
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What is lactose intolerance? Causes/symptoms? Prevalence? Is it milk protein allergy? |
Insufficient lactase production to digest larger lactose servings. Lactose remains indigested, attracting water, causing bloating, cramps, diarrhea, and gas from bacteria feeding on lactose.
70% of world only retains 5-10% of lactase activity. NO! |
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Treatment of lactose intolerance? |
Limit milk products to 1/2 cup servings, choose fermented milk products (yogurt), or low lactose milk products (cheese). Or, avoid milk products and choose calcium fortified products (soy milk, orange juice). |
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In what form is glucose stored in animals and where? How much? What is it used for? |
Glycogen, about 2000kcal or 1 lb, which has to be stored with 3-4 lbs water.
Liver glycogen: 1/3 of total, for brain, nervous, and RBCs (all ONLY use glucose!)
Muscle glycogen: 2/3 of total, for exercise. Used up in 1.5-2 hrs of intense exercise! |
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What is gluconeogenesis? When does it occur and how? |
Make new glucose. When dietary CHO's are < 50-100 g and glycogen has been depleted. Uses non-carb source such as amino acids (from body protein) and glycerol (from triglycerides).
LIVER preps the 2 sources for use. You can actually lose muscle tissue on a low carb diet.
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What is the normal range for blood glucose? What are the three hormones that affect blood glucose and what do they do? |
70-120 mg/dL depending on meal time, sleep, time of day. Insulin: decreases blood glucose after meals Glucagon: GRADUALLY increases blood glucose by telling liver to break down glycogen. Epinephrine: RAPIDLY increases blood glucose in response to stress. |
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Describe what happens after a person eats, vs. hasn't eaten. |
Blood glucose rises, stimulating pancreas to release insulin. Insulin stimulates glucose uptake in cells and storage of glycogen in liver/muscles. Also stimulates excess glucose into fat. Low blood glucose stimulates pancreas to release glucagon, which stimulates liver cells to break down glycogen and release glucose. |
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Why limit added sugar intake to < 10% of total kcal/day or max 50 g/day? |
Low nutrient density, dental caries, may contribute to obesity, increases LDL's in hyperinsulinemic people, increase risk of heart disease |
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Health effects of complex CHOs? |
Weight control, fiber, satiety, hunger delay, vitamins and minerals, without much fat.
Reduce risk of disease, stroke, cancer, and diabetes type II. |
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What is the recommended intake of carbs? |
130 g/day or 45-65% of Kcals. |
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Benefits and negative effects of fiber? |
Increased satiety, weight control, improved large intestine function/health, lower blood cholesterol, improved glycemic index
Too much in very young kids --> malnutrition Abdominal discomfort/gas
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What are the recommended fiber intake amts? How much can you get from fruits/veggies, whole grain breads/cereals, legumes, and nuts/seeds? |
Women, 19-50: 25 g/day Men, 19-50: 38 g/day
Fruits/veg: 2-3 g/serving. Whole grain breads/cereals: 2-5 g/serving. Legumes: 5-8 g/.5 cup serving. Nuts & seeds: 2 g/serving. |
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What are some tests that screen for diabetes? What might some results be indicating normal, prediabetes, or diabetes? |
-HbA1c test -Fasting plasma glucose test: Normal: < 100 mg/dL Prediabetes: 100-120 mg/dL Diabetes: > 120 mg/dL |
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Warning signs of diabetes? |
Polyurea - excessive urination Polydypsea - excessive thirst Polyphasia - excessive hunger/eating Weight loss w/nausea, fatigue, weakness, irritability, glucose in urine, cravings for food (especially sweets), frequent infections of skin, gums, vagina, urinary tract, vision disturbances, pain in legs/feet/fingers, slow healing, itching... |
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What is Type 1 Diabetes and its treatment? Is it more common than Type 2? When is onset? |
Autoimmune disorder where immune system attacks pancreas beta cells--> reliance on external insulin.
Less common than type 2.
Onset is usually under 30 when diagnosed. |
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What is Type 2 Diabetes? What contributes to Type 2 Diabetes development? Treatment? |
Insulin resistance. Obesity, middle age, physical inactivity, visceral fat accumulation, genetic.
Visceral fat sends out cytokines that directly oppose insulin function.
Prevention is diet and weight management. |
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Management of Diabetes? |
-Keep blood glucose in normal range thru proper diet, exercise (reduces amount of insulin working muscles need), glucose monitoring, meds. -Weight loss if overweight. -Medical nutrition therapy: focus on good sources of carbs in good amounts and timed appropriately. |
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Complications of diabetes? |
Damaged tiny blood vessels, retinopathy, nephropathy, neuropathy, damage to peripheral and lower extremity circulation (amputation), slow healing, and consequently, infection |
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What is the glycemic index? |
# that describes food's effect on a person's blood glucose. 100 = pure glucose. Ranges are typically between 50-100. The lower, the better. |
