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29 Cards in this Set
- Front
- Back
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Nutrition-what is it?
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the science that links food to health and disease and includes the processes of ingestion, digestion, absorption, transportation, metabolism, and excretion
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Reasons why we eat food
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appetite
satiation satiety (hunger signals created by hypothalamus in the brain) |
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Why do we need food?
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energy, growth and maintanence (body)
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Calories per gram of protein, fat, carbohydrate
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protein: 4 kcals/g
fat: 9 kcals/g carbohydrate 4 kcals/g |
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What is nutrient density? How do you calculate it?
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greater number of calories per gram
Calculate by: putting calories per gram (calories/gram or calories divided by grams) |
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Types of research design methods
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Co-hort- no cause/effect, no ppl study, short, 1 point in time
Cross Sectional- cause/effect, ppl study, long, real time/observe Case Control- ppl study, similar actions/patterns before, outcomes you have before the study |
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EAR, RDA, AI, UL, DRI-what do these abbreviations stand for?
What is their "real" definition? How do they relate to one another? |
EAR- Estimated average requirement (average daily amount of a nutrient that will maintain a specific body function in half the healthy people of a given age group/gender)
RDA- recommended daily allowance (average daily amount of a nutrient considered adequate to meet the known nutrient needs of 98% of the population) RDA= EAR x 1.2 AI-adequate intake (average daily amount of a nutrient sufficient enough to maintain a specific task; used when there is not enough info to determine an EAR UL- (tolerable) upper intake levels (max amount of a nutrient that appears safe for most healthy people and going above that amount is being at risk for adverse health effects) DRI-dietary reference intake (set of nutrient intake values for healthy people for the U.S./Canada) |
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Acceptable Macronutrient Distribution Rranges(carb, protein, fat)
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45%-65% cal from carb
10%-35% protein 20%-35% fat |
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Dietary guidelines for Americans
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aim for healthy weight
aim for min 30 min physical activity daily Balance energy consumed and energy expended choose variety of nutrient dense foods choose a variety of grains (whole) choose variety of fruits/veggies (fiber rich) diet low in sat/trans fat & cholesterol; moderate in fat limit intake of added sugars, alcohol, and salt; increase potassium low fat/fat free products; lean meats 3+ cups of milk (daily) healthy fats (oils, fish, etc.) keep food safe to eat |
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New Food Guide Pyramid
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Physical activity (mod, vigor.)
Fruits (fruit, 100% fruit juce) Veggies (green, orange) Oil (peanut, avocado, fish, canola) Meats/Beans (lean meats, nuts, poultry) Milk (cheese, yogurt, milk) Grains (whole/refined) |
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Define fortified
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vitamins/minerals added to food in excess to what was originally found in the product
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Define whole grain
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grains including the entire seed of the plant (bran, endosperm, and germ)
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Define refined
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foods only containing the endosperm of the seed of the grain
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Define enriched
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vitamins (thiacin, niacin, roboflavin, and folic acid) and mineral (iron) added to a grain product to improve nutritional quality
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Why are grains enriched?
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To improve nutritional quality.
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What is the difference between a whole grain and refined?
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Whole grains contain the whole seed in feed (bran, endosperm, germ).
Refined only contains the endosperm |
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What must be on a food label?
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Serving size/servings per container
Nutrition facts/daily values (cal, energy from fat, total fat, sat. fat, trans fat, chol., sodium, protein, total carb) |
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Glycogen vs. starch
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Glycogen (animal)- stored in liver/muscles; storage glusocse
Starch (plant)-complex carb |
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What are carbs used for?
What are sources of carbs? |
Energy source for cells in brain, nervous system and RBC
Grains, pasta, fruits, and veggies |
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How long can your body rely on carbs for energy?
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A few hours during rest; A few hours during exercise
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How is energy stored in the body (ie: how are carbs and fat stored and where?)
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glycogen (breaks down into glucose) ideal carb storage in the body (liver, muscles); Fat is stored in the fatty tissues
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Know how carbs and fat provide energy for the body-what are their limitations to providing energy?
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Carbs (glucose) provides energy for the body and does so by regulating your blood sugar; Fat form ketone bodies which provide alternate energy during periods of fasting/starvation (for the brain especially)
Limititations: Carbs are bulky and can only be stored for energy usage for a few hours; Fat when consumed in excess it is stored in the fatty tissues (w/ unlimited storage) and you gain weight |
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Types of fiber-what are the differences? What do they do/benefits? Give examples.
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Insoluble- not easily dissolve in water, not easily digested by intestinal bacteria; provide bowel movements (whole wheat bread, veggies)
Soluble- fermented by bacteria in large intestine, dissolve/swell in water; lowers risk of heart disease/diabetes (bran, oatmeal) |
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Digestion and absorption-main points (ie: where does digestion begin? what is main site of absorption)
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Digestion- starts in the mouth with the salivary glands creating amylase (enzymes), then bolus goes to stomach mix w/ acid and protein digesting enzymes deactivates amylase
Absorption-takes place in teh small intestine pancreas' enzymes break down carbs |
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Homeostasis
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maintaining a constant, internal environment for the vital organs/systems (w/ in body)
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Ways to deal with lactose intolerance
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Lactose prod. w/ food
Eat more cheese/yogurt Low-lactose milk Lactase pills Gradual intro. to milk (increase each time) |
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Differences between Type I and Type 2 Diabetes
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Type I: (aka "IDDM" or "Juvenile Onset")
no insulin production onset <20y genetic/autoimmune Type II: (aka "NIDDM") resistant to insulin onset 10-19y or >40y Obesity related more common |
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How is blood glucose regulated? (2 hormones...know briefly what each is mainly responsible for)
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Insulin (hyperglycemia): pancreas pumps this into blood stream
Glucagon (hypoglycemia): pancreas releases this, liver changes glucagon into glucose and then set in to bloodstream |
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What is the glycemic response?
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food raises blood glucose concentration and causes an insulin response
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