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129 Cards in this Set
- Front
- Back
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How much does nutrition affect health?
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Prevent diseases
Help people live longer Affect physical/spiritual health |
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Case study
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study of individual, usually in a medical journal
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Epidemiologic study
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study of a population
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laboratory study
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study using a control, in a lab (rats)
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observational study
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watching, focus group, ask questions, experiences about specific topic or survey
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subjective
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personal opinion, jugment
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objective
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unbiased, measurements
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retrospective
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past, prior experience
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prospective
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future
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anecdote
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someone's experience, story
vs. experiment-controlled treatment |
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placebo
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group not being treated, sham
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single blind
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patient doesn't know if they're on a treatment or not
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double blind
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doctor giving treatment doesn't know if patient is on a treatment, won't influence patient
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correlation
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association between two things, some may have effect but not all, so can be just a connection
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cause and effect relationship
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one thing will affect another
EX: smoking and lung cancer |
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2,400 cal diet who for:
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active women: 19-30; active men: 51+; sedentary men: 19-30
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2,200 cal diet who for:
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active women: 31-50; sedentary men: 31-50
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2,000 cal diet:
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sedentary women: 19-30; active women 51+; sedentary men 51+
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2400 cal diet
fruits: |
2c
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2400 cal diet
vegetables |
3c
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2400 cal diet
grains |
8oz
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2400 cal diet
meats and legumes |
6 1/2 oz
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2400 cal diet
milk |
3c
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2400 cal diet
oils |
7tsp
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2400 cal diet
discretionary calories |
362 calories
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macronutrients
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carbs, fats, protein
large quantities needed |
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micronutrients
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smaller quantities
vitamins and minerals |
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Calories per gram
carbs |
4
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Calories per gram
Fats |
9
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Calories per gram
protein |
4
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Calories per gram
Alcohol |
7
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RDA
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Nutrients set at 97-98% for most people
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UL
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Upper limits, have toxic affects if nutrient is over
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Acceptable macronutrient Distribution Range (AMDR)
cal from carbs |
45-65%
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Acceptable macronutrient Distribution Range (AMDR)
cal from fat |
20-35%
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Acceptable macronutrient Distribution Range (AMDR)
from protein |
10-25%
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Benefits of dietary guidelines
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health, longevity, economic
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Daily values
High= % |
>20%
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Daily values
Good= % |
10-19%
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Daily values
Healthy... |
low in fat, saturated, trans fat, cholesterol and sodium and >10% DV
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Daily values
Free.. |
none or trivial amount >.5%
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1 oz= _ slices bread
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1 slice
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1 oz-_c cooked rice, pasta, cereal
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1/2 c
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1 oz-_c cold cereal
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1 c
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1 c leafy greens= _c veg
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1/2 c
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1 large or 2 small fruit= _c fruit
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1 c
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1/4 c dried fruit=_ c fruit
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1/2 c
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1/2 c juice= _ c fruit
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1/2 c
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Less than _ of fruit should be juice
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1/3
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1 c fat free milk or yogurt= _ oz natural cheese
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1 1/2 oz
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1 c fat free milk or yogurt= _oz processed cheese
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2 oz
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1 c fat free milk or yogurt= _c cottage cheese
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2 c
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1 c fat free milk or yogurt= _ c ice cream
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1 1/2 c
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1 oz meat, chicken, fish= _egg
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1 egg
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1 oz meat, chicken, fish= _ c cooked legumes or tofu
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1/4
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1 oz meat, chicken, fish= _ oz nuts or seeds
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1/2 oz
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1 oz meat, chicken, fish= _ tbsp peanut butter
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1 tbsp
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Which food groups have fiber?
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grains, veg, fruit
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Which food groups have iron?
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meat and beans
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Which food groups have protein?
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milk, meat
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Which food groups have calcium
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milk
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Which food groups have vitamin a and c?
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fruit, vegetables
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oils and fats contribute
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vitamin e and essential fatty acids and abundant calories
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What is an ulcer
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leaking of acids, stomach, small intestine, esophagus
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Cause of ulcers
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bacteria
stress can worsen it |
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treatment for ulcers:
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antibiotics
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Is a ulcer likely to reoccur if it has been cured?
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no
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Heartburn/acid indigestion/pyrosis
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Stomach acid in esophagus
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Heartburn/acid indigestion/pyrosis; cause
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overeating, loose esophageal sphincter, tight clothing, lying down after meal, overweight
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Will lying down after eating reduce heartburn?
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No
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monosaccharides
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one sugar molecule
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disaccharides
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two sugar molecules
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sucrose
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fructose + glucose
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maltose
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2 glucose
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lactose
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glucose + galactose
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stored plant energy
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starch
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stored animal energy
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glycogen
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undigestible, lowers cholesterol
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fiber
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glycogen
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stored form of glucose in liver
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insulin
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hormone from pancreas, helps glucose get out of liver
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insulin raises/lowers blood glucose levels
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lowers
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glucagon
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breaks down glycogen, releases it into blood
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glucagon raises/lowers blood glucose levels
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raises
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can glucose be turned into fat?
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yes, if liver and muscles are filled with glycogen
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can glucose be made from fat?
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no, glucose can only make fat
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Diabetes type 1: can't produce ___
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insulin
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Diabetes type 2: produces ___ but is ___
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insulin, resistant
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Gestational Gm
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diabetes during pregnancy
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Treatment for type 1 diabetes
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insulin injections
diet and exercise |
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Treatment for type 2 diabetes
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diet and exercise
weight loss |
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Type 1 diabetes historically called
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Juvenile onset
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Type 2 diabetes historically called
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Adult onset
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Short term symptoms of diabetes
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thirsty, hungry, urinating, blurred vision, wounds don't heal, weight loss
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Long term symptoms of diabetes
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kidney, heart, retina problems, poor circulation
blindness, heart disease, amputation, kidney failure |
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why can you be lactose intolerant?
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lack of enzyme to break down dairy
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Glycemic index compares:
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raising of glucose levels as compared to white bread
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Advantage to sugar substitutes
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less dental caries
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Digestion of carbs
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mouth, small intestine
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Digestion of protein
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stomach and small intestine, absorbed into cells
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Digestion of fat
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no digestion until small intestine, lymph, liver, blood. meets with bile in small intestine to make a bubble
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folate is in
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breads (fortified), vegetables (foliage)
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fiber is in
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whole grain, beans, fruits, vegetables
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where is glycogen stored
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liver, muscles
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phytochemicals
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not studied much, other nutrients believed to be helpful, naturally occurring in foods
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treatment for lactose intolerance
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pills with enzymes in them to break down lactose
milks with lactose already broken down |
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EAR amount set at
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average/mean for everyone
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AI has _ research than other recommendations
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less research
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Healthy diet:
A B C M V |
A: adequacy
B: balance C: calorie control M: moderation V: variety |
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Steps in scientific method
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observation and question -> hypothesis and prediction -> experiment -> results and interpretation
->hypothesis supported -> theory -> new observations and questions or -> non supported hypothesis -> new observations and questions |
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Process of change
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Precontemplation
Contemplation Preparation Action Maintenance Adoption/moving on |
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Obstacles to changing behavior
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competence, motivation, confidence
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1 c = _ fluid oz
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8 oz
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_c = 1quart
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4c
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_ tsp= 1 tbsp
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3 tsp
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4 tbsp= _c
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1/4
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1 oz= _g
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28.35g
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_oz=1 lb
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16 oz
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_lb=1kg
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2.2 lb
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_g=1 lb
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454
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Enriched/fortified-
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refers to the addition of nutrients to a refined food product.
thiamin, riboflavin, niacin, folate, and iron can be added to refined grains, grain products |
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Viscous
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having a sticky, gummy, or gel-like consistency that flows relatively slowly
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Insoluble fibers
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the tough, fibrous structures of fruits, vegetables, and grains; indigestible food components that do not dissolve in water
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Carbohydrates
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compounds composed of single or multiple sugars.
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Complex carbohydrates
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long chains of sugar units arranged to form starch or fiber; also called polysaccharides
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Simple carbohydrates
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sugars, including both single sugar units and linked pairs of sugar units.
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Fibers
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the indigestible parts of plant foods
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soluble fibers
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food components that readily dissolve in water and often impart gummy or gel-like characteristics to foods.
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Refined
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refers to the process by which the coarse parts of food products are removed.
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Whole grain
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refers to a grain milled in its entirety (all but the husk), not refined.
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