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45 Cards in this Set
- Front
- Back
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What is nutrition? |
The science that studies food and how it nourishes our bodies and influences our health |
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#1 and #2 killer in US |
1 - heart disease 2 - cancer |
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Poor diet increases risk of... |
- cardiovascular disease (heart disease and stroke) - cancer - diabetes - hypertension - osteoporosis - weight gain |
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Average American gains... % American adults are overweight or obese... |
3-5 pounds a year - 71% of American adults are overweight or obese |
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6 classes of nutrients |
- Carb - fats - proteins - vitamins - minerals - water |
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Example of an essential nutrient |
- Vitamin D - water - vitamin C |
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Nonessential nutrient example |
- cholesterol |
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Nutrient cal/gm |
- carb = 4 cal/gm - fats = 9 cal/gm - proteins = 4 cal/gm |
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Energy yielding substance |
alcohol - 7 cal/gm |
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What is a calorie? |
- measurement of energy |
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Compounds other than nutrients mostly come from... |
plant food - lycopene |
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Lycopene |
- found in tomatoes - more processed better - 3 servings a week lowers risk of prostate cancer and many other cancers |
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Detox diets put you on a... why bad? |
500 calorie diet - live detoxes naturally, as lose weight slowly breakdown fat, suddenly release too many toxins in bloodstream and liver is overwhelemed |
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Who can you trust for your nutritional information? |
- registered dietitian (RD) - advanced degrees in nutrition - government sources - professional organizations - www.pubmed.gov |
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4 fish never to have when pregnant or breastfeeding |
- swordfish - shark - king mackerel - tile fish |
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Principles of a healthy diet |
- variety - within same food group - balance - different food groups - moderation - adequacy (provide all essential nutrients) - calorie control |
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Nutrient Dense Foods |
- provide substantial amounts of vitamins and minerals and relatively few calories Ex: chocolate milk |
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Typical Western Diet |
- high in saturated fat, trans fatty acid, cholesterol, simple sugars, Na, Omega-6 - low in fruits and veggies, fiber, omega-3, K+, Ca+(females) |
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DASH Diet |
- lowers blood pressure |
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AMDR |
Acceptable Macronutrient Distribution Ranges - describes the portion of the energy intake that should come from each macronutrient |
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Recommended daily energy and nutritional needs |
- 10-35% of kcals as proteins - 45-65% of kcals as CHO - 20-35% of kcals as fat |
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DRI |
Dietary Reference Intakes - New - nutrient recommendations to prevent chronic diseases |
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RDA |
Recommended Dietary Allowances - old - recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender |
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DV |
daily values - based on 2000 calorie diet |
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Common or usual name - food label requirement example |
- oreo = chocolate cream filled cookie |
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Food Label requirements |
- common or usual name - name and address of manufacturer - net contents of product in the package - descending list of ingredients by weight - nutrient contents of the produce (uniform serving size, serving per container) |
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Basic needs of cells |
- require energy (ATP) - require nutrients - require oxygen and water |
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% of our immune system is in our GI tract |
70% |
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Functions of the lymphatic system |
- helps maintain fluid balance - important part of the immune system - helps the transportation of fats and fat-soluble vitamins |
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Saliva contains |
enzymes - anti-viral and anti-bacterial agents |
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Peristalsis slows down during... side effect... |
Pregnancy - to get more nutrients - side effect = heartburn/constipation |
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Disorders of the esophagus |
- weakening of the circular bands of muscles called cardiac or esophageal sphincter - heartburn - GERD |
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Heartburn treatments |
- smaller, more frequent meals - low fat - separate liquids from meals - wait 2 hours before lying down - refrain from smoking - reduce excess weight - limit spicy foods and certain meds - avoid chocolate, peppermint, and alcohol (relaxes sphincter) |
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Stomach produces |
- enzymes - HCl - Hormones |
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Functions of HCl |
- immune system - aids in digestion - increase the absorption of certain minerals and B12 |
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Nutrients that tell your brain you are full |
- Fiber, protein, fats |
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Villi vs microvilli |
villi - finger like projections micro villi - hair like projections |
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Bacteria in colon... |
digests fiber and produce some nutrients |
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How to promote healthy bacteria in large intestine |
- probiotics: living bacteria - Prebiotics: food for bacteria (plant foods) Good source (danactive) |
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3 things Probiotics need |
- need to be living - need billions of them and many different types - need to have a health benefit |
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GI Disorders |
- constipation - diarrhea - diverticulosis - heartburn - colon cancer - gas - ulcers |
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Diverticulosis |
- small bulging pouches develop in digestive tract |
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Ulcers #1 cause |
- H-pylori - bacteria that loves acid and increases acidity - Stress not #1 cause |
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Constipation prevention |
fiber + water - probiotic - magnesium - prunes (sugar alcohols) - reduce stress |
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Diarrhea treatment |
replace electrolytes = pedialyte |
