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122 Cards in this Set
- Front
- Back
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How many calories are provided by protein, carbohydrate, fat and alcohol?
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protien-4
carbs-4 fat-9 alcohol-7 |
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Be able to calculate the fat percentage of a food item.
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multiply the grams by their calories and then divide by the fat in grams
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Know the basic characteristics of vitamins
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organic, no energy, can be destroyed
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Know the basic characteristics of minerals
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inorganic, indestructible, provide energy
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What is an essential nutrient?
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nutrient your body does not make
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Which nutrients yield energy upon metabolism?
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carbs
protien fat |
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What does “nutrient density” mean?
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measure of nutrients versus energy
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What is fortification?
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nutrients added to a food
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What major food group is highly fortified?
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cereal
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What order are the ingredients listed on a label?
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highest density to lowest
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Know how to read a food label
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..
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In what order does food pass through the G.I. tract (know the order of the parts of the small
intestine)? |
mouth esophagus stomach duodenum jejunum ileum large intestine rectum anus
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What food item is not digested in the small intestine?
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fiber
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What organ metabolizes drugs and alcohol?
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liver
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What nutrients are carried via the lymph system after absorption?
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larger fats, soluble fats
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Know the physiological function of the stomach, cardiac sphincter, small intestine, pancreas,
liver, gallbladder, & large intestine. |
stomach- adds acids mixes food turns to a liquid
small intestine- secretes enzymes that digest all energy foods pancreas-digests enzymes,neutralizes acids liver- helps digest fats gallbladder-stores bile large intestine-reabsorbs water and minerals passes waste |
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What are the monosaccharides?
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glucose
fructose galactose |
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What are the disaccharides?
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maltose
surose lactose |
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What monosaccharides are the disaccharides made from?
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glucose
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What are the water-soluble (viscous) fibers
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non starch polysaccharides fruits,legumes
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what are the insoluble fibers?
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non starch polysaccharides
hard food ,celery |
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What is the normal blood glucose range?
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70-120 mg
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What is the function of insulin?
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to regulate BP
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What is glycogen and where is it stored?
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secretes glucose
stored in liver and muscle cells |
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What are the health benefits of a high fiber diet?
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reduces blood cholestrol
improves glycemic responses fullness |
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What is a triglyceride composed of?
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glycerol+ 3 fatty acids
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How many kcalories are in 1 pound of fat?
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3500 kcal
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What factor determines the hardness of a fat at room temperature?
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sat fat (stacks)
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What are the two essential fatty acids?
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omega 3 linolinec
omega 6 linolaic |
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What foods contain cholesterol?
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animal origin
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What are good sources of omega-3 fatty acids?
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flaxseed oil, fish
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Which lipoprotein in high levels correlates with low cardiovascular risk?
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HDL
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Which lipoprotein in high levels correlates with a high risk of heart disease?
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LDL
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Be able to calculate fat percentage of kcalorie intake and grams of fat.
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1800 total kcal x 0.30 from fat=540 fat kcal
540/ 9 kcal/g =60 fat |
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What is the difference between a monounsaturated fat, a polyunsaturated fat and a saturated
fat? |
1 double bond, missing 2 hrdrogen
2 or more double bonds maximum possible number of hydrogen bonds |
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What are good food sources of each type of fat?
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mono- canola oils
poly-sunflower ,corn,soybeans sat- animal fat |
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What is an essential amino acid?
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amino acid that the body cannot make
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What is a dipeptide?
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two amino acids bonded
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What is meant by the amino acid sequence of a protein?
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ORDER of peptide bonds linked together
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What are the major functions of proteins?
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digestion
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What is a limiting amino acid?
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diet supples to little ,little quantity
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If the diet lacks an essential amino acid, what will be the result?
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malnutrition protien synthesis will be limited
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What kinds of foods are high quality protein sources?
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fish,poultry, eggs,milk
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What are complementary proteins?
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amino acids compliment each other (rice and beans)
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What is an anabolic reaction?
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building reaction
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catabolic reaction?
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release energy
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When does lactic acid accumulate in the muscles?
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lack of oxygen
when it burns ,fatigue |
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When nutrients are eaten in excess, which ones can be stored as fat?
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glucose
amino acids fatty acids |
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When fasting, what does the body use first for energy?
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glucose
fatty acids |
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What does the body eventually adapt to use after long term fasting?
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ketosis- break down of protien
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What is the Cori Cycle?
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liver converts lactic acid back to glucose
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What is the basal metabolic rate?
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The rate at which the body uses energy while at rest to keep vital functions going.
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What percent of your daily energy expenditure is used for basal metabolism?
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50-65%
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What factors affect the basal metabolic rate?
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age
height growth fever hormones |
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What is the main factor that determines metabolic rate?
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lean body tissue
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What chronic diseases are related to central obesity?
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intra abdominal fat
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What is the body mass index?
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weight kg over height (m)2
w(lbs) over H(IN)2x703 |
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When weight is gained or lost, what percent is fat?
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75% fat
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What percent does the need for kcalories decline with each passing decade?
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5%
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Know how fat cells develop and the behavior of fat cells
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energy in greater than energy out
behavior- get smaller never go away |
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What is leptin? On what organ or tissue does it primarily act on?
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protien produced by fat decrease appitite
increase energy expenditure brain (hypothalmus) |
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What is ghrelin? On what organ or tissue does it primarily act on?
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im hungry
acts on hypothalmus n stomach |
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What is the best approach to weight loss?
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behavior &attitude
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Why do women store more fat around their hips and men store more fat in their abdomen?
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genetic
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What are the general characteristics of water- soluble vitamins?
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directly into blood
circulates freely |
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How does the body dispose of excess water soluble vitamins?
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pee
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What is the main function of the B-Vitamins?
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helps body use energy
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Why do deficiencies in B vitamins lead to
fatigue? |
no energy
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What amino acid is Niacin synthesized from?
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tryptophan
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What vitamin reduces risks of neural tube defects?
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folate
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Know the foods that are good sources of Folate.
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legumes,fruits,veg
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What factor is required for B12 absorption? Know good food sources of Vitamin B12
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intrensic factor
meat |
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Know good food sources of Vitamin C. What is the early sign of Vitamin C deficiency?
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orange juice
bleeding gums |
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What are the characteristics of fat soluble vitamins
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liver adipose tissue, ADEK
go on protien carrier chylomicrons |
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What plant source precursor is converted to Vitamin A in the body?
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bara-carotene
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Know good sources of A
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animal- fish ,milk butter,eggs
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What is the main function of Vit D?
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bone growth
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How does the body synthesize Vitamin D
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sunlight
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What are the best sources of vitamin D in diet
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sunshine,eggs yolk,oily fish
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What is the main function of Vit E?
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stop chain reaction in producing more free radicals
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What is the main function of Vit K?
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blood clotting
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What minerals are lost with sweating and bleeding?
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salt and chloride
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What are the greatest single sources of sodium in the diet?
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v.D
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What is the majority of calcium in the body used for?
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bones
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What are good food sources of calcium?
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oranges,milk
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What hormones regulate the blood level of calcium?
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parathyroid
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At what age do adults normally begin to lose bone mass?
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30-40
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Why is it hard to detect the onset of osteoporosis?
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no signals
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At what age is a person’s bone density highest?
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30
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What protein carries iron in the bloodstream?
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transferrin
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What is the major storage form of iron?
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hemosiderin
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What factors enhance the absorption of iron?
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MFP
acids calcium |
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What foods reduce the absorption of iron?
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soy, bran
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Approximately what percentage of iron is normally overall absorbed?
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25% heme
17% nonheme |
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Know the process of iron absorption and recycling
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..
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What deficiency would a low level of hemoglobin indicate?
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anemia
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What foods have iron added to them in fortification?
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cereal bread
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What does ACSM say is the exercise schedule needed to maintain an appropriate level of
fitness? |
30 min day/5times a wek
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What are the components of fitness?
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cardiorespiratory,muscle strength, routine, handle stress,physical demands
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During vigorous physical activity, how long until glycogen reserves are depleted?
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2 hrs.
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What type of diet promotes superior performance in athletes?
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high carbs
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What nutrient raises muscle glycogen concentration?
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carbs
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What fuel is used by muscle cells after about 20 minutes of low or moderate physical
activity? |
glycogen and fat
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What is a “critical period”?
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times of intense evelopment and rapid call division
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At what stage in pregnancy is there a beating heart and complete nervous system?
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embryo
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The neural tube forms the initial part of what structure?
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brain and spinal cord
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When is taking folate to lower birth defects most effective?
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one month before conception 1st trimester
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Ideally how much weight should a normal woman gain during pregnancy?
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25-30pounds
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Which nutrients increase their absorption in pregnancy?
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calcium n iron
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What is the most reliable indicator of an infant’s future overall health status?
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birthweight
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What is the recommendation for alcohol in pregnancy?
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NONE
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What period of pregnancy would the most damage occur from alcohol intake?
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1ST trimester
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What advantages does breast feeding have over formula?
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imunologic protection
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What nutrients may need to be supplemented in the breast fed infant after 6 months?
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vit. D
iron flouride |
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At what age can you introduce whole milk to a child?
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1 yr of age
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What is “nursing bottle” tooth decay?
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leaving a bottle in th babies mouth while sleeping (sugary substance) and the teeth start to rot
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At what age is an infant ready to swallow solid foods?
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4-6 months
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How can you help avoid allergies in infants when starting solids?
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introduce one food at a time
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What foods should be avoided in infants?
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honey, canned food, sugar
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When can lowfat milk be introduced?
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age 2
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Which foods most often cause allergies?
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peanuts
eggs soy milk |
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What are the likely reasons for the increase in childhood obesity over the past 30 years
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poor diet
enviroment |
