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87 Cards in this Set
- Front
- Back
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What are the two main goals of Healthy People 2010?
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Increase the quality and years of healthy life, and eliminate health disparities.
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What are essential nutrients?
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Nutrients that the body needs but cannot produce enough of on its own.
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What are macronutrients?
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Nutrients required in large amounts to support normal function and health.
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What are the four main macronutrients?
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Carbs, proteins, lipids, sugars.
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What are micronutrients?
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Nutrients needed in small amounts to support function and health.
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What are two main types of micronutrients?
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Minerals, vitamins
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Which type of nutrient provides nutrients?
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Macronutrients
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What are organic nutrients?
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Nutrients that contain carbon.
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What are the two types of organic nutrients?
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Macronutrients and vitamins
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What is the 4/9/4 rule?
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In order to calculate the number of kcals per gram of nutrient, you must multiply the number of grams of the nutrient times either 4 or 9, 4 being used for carbohydrates and protein, and 9 being used for fat.
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What are the two nutrients that are not stored in the body?
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Vitamin C and Vitamin B
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What are three issues of taking nutrient supplements?
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Its easier to develop toxicity, inconsistent benefits, and it may alter the balance between nutrients.
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What is the RDA?
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Reccomended Dietary Intake, which is the daily intake of nutrients that is enough to keep the majority of the healthy population healthy.
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What are the acceptable macronutrient distribution ranges?
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10-35% protein, 20-35% fat, 45-65% carbs.
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What are four dietary assessment tools?
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Health-history questions, anthropometric questions, physical exam and biomedical testing, and diet questionaires.
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What is a primary nutrient deficiency?
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A deficiency of a nutrient due to an inadequate diet.
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What is a secondary nutrient deficiency?
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A deficiency of a nutrient because of a problem inside the body.
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What is a clinical nutrient deficiency?
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A nutrient deficiency with observable signs.
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What is a subclinical nutrient deficiency?
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A nutrient deficiency with no signs, only symptoms.
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Where does the government get its data regarding nutrient intake?
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National Health and Nutrition Examination Survey.
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What is the golden standard for studies?
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Randomized, double-blind, placebo controlled
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What are three trustworthy nutrition experts?
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Registered dietitian, professionals with an advanced nutrition degree, and government sources.
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What are some good dietary guidelines?
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Drink water instead of sugary drinks, reduce sodium intake, limit refined grain consumption, exercise more.
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What are six nutrient groups we should cut back on?
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Alcohol, sugar, salt, trans fat, saturated fat, cholesterol
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What are three nutrient groups we should increase eating?
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Fruits, milk, grains.
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What are the six food pyramid groups?
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Grains, vegetables, fruits, milk, meat, yellow.
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What is the purpose of the healthy eating index?
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Measured how well your diet conforms to the dietary guidelines.
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What is monoculture?
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A lack of plant diversity, and a dependence on chemicals, fertilizer, ect to boost food production.
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What does the percent daily value describe?
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How much of a serving contributes to total daily intake of a nutrient.
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What is a nutrient claim?
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Saying that a food has low fat, low calorie, low sodium, ect. Is very strictly defined by the FDA.
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What is a health claim on food labels?
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It connects the product with a disease. Are allowed based on the level of evidence.
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What is an example of a health claim?
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Yogurt may reduce the risk of osteoporosis.
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What are structure-function claims?
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A generic statement about product impact on a body structure or function.
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What is an example of a structure-function claim?
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Iron in our bread helps build healthy bones.
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What are the four levels of claim rankings?
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A, B, C, D. A being the best and D being the worst.
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What are two things food labels are required to have?
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An ingredient list and a nutrition facts panel.
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What does the term 'free' mean on food label?
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<.05g of the nutrient.
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What type of claim doesn't need FDA approval?
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Structure-function claims.
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What do enriched grains do?
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Add back thiamin, riboflavin, niacin, iron, and folate.
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In relation to supplements, does product safety need to be proven before marketing?
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No.
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What are the requirements for plants to be labeled as organic?
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Soil must be natural for 3 years, no sewer sludge, no bioengineering, no irradiation, no genetically modified seeds.
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What are the requirements for animal meat to be labeled as organic?
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No factory like confinement, free-range, no added antibiotics or hormones, organic fed.
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What are the guidelines for a food to be considered natural?
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Minimal processing, no artificial ingredients.
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What happens for animals to be considered grain-fed?
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Animal was raised on a diet of grain and possibly animal by-products, and other miscellaneous matter such as cement dust.
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How are animals defined as being cage-free?
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They are raised without cages, usually means they are within a warehouse.
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How are animals considered free-range?
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If continuous free access to outdoors is provided for more than 51% of their life.
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What needs to happen for animals to be considered grass-fed?
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Animals only eat grass, but does not mean they are allowed to graze.
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What are pasture-raised animals?
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Animals that grazed on pasture and ate natural foods found in a pasture.
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What % of ingredients must be organic in order for the organic label to be shown on the package?
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70%
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What is appetite?
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Psychological desire to eat certain foods
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What is hunger?
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Physiological sensation that prompts us to eat
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What is satiety?
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The feeling of being full after a meal
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What is the cephalic phase of digestion?
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When hunger and appetite work together to prepare the GI tract for digestion.
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What is peristalsis?
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The wavelike movement of intestinal contents from esophagus to end of tract via circular/longitudinal muscles.
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What is the pH like in the mouth?
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Very basic/alkaline
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What is salivary amylase?
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An enzyme in saliva that starts to break down starches.
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What does bicarbonate do?
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Makes the food in the mouth the pH that salivary amylase works best at.
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What is autodigestion?
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When the body starts eating itself via acid in the stomach.
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What are the four digestive juices that saliva contains?
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Bicarbonate, mucus, antibodies, and salivary amylase.
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What is bolus?
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Food once it is chewed and moistened in the mouth.
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What four things does gastric juice contain?
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HCl, pepsin, gastric lipase, intrinsic factor.
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What does HCl do for digestion?
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It increases the pH in the stomach.
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What does pepsin do?
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Breaks down proteins.
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What does gastric lipase do?
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Helps digest short chain fats.
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What does the intrinsic factor do?
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Allows us to absorb B12 eventually.
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What is the pH level like in the stomach?
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Very acidic.
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What organ does the most digestion and absorption go on in?
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The small intestine.
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What is the pH like in the small intestine?
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Basic/alkaline
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What specific part of the small intestine does a lot of the absorption?
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The duodenum.
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What is the most important accessory organ?
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The liver
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What are the three accessory organs of the small intestine?
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The liver, pancreas, and gall bladder.
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What does the pancreas do?
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Produces, holds, and secretes digestive enzymes into the small intestine.
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What does the liver do?
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Produces bile, which helps digest fats. Stores vitamins, releases glucose.
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What does the gall bladder do?
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Stores and releases bile into the small intestine.
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What are the 3 major GI hormones?
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Gastrin, secretin, and CCK
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What is Gastrin?
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A digestive enzyme in the stomach that stimulates gastric secretions and motility.
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What is secretin?
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A digestive enzyme that secretes bicarbonate, also inhibits gastric motility.
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What is CCK?
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A digestive enzyme that contracts the gall bladder, slows gastric emptying, and signals satiety.
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What are villi?
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Projections in the small intestine that are in close contact of nutrient molecules.
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What are microvilli?
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Small projections on villi that trap nutrients.
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What are lecteal?
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Small lymph vessels that pick up long chained fats in the small intestine.
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What are guy microbiota?
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Bacteria that live inside the gut, particularly in the ascending colon.
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What is the most important role of gut bacteria?
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Digest carbohydrates, produces certain vitamins, and short chain fats.
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What is dysbiosis?
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The disruption of guy bacterial community.
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What are probiotics?
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Live bacteria in foods or supplements that are consumed to derive a health benefit.
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What are some examples of probiotics?
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Yogurt, aged cheeses, olives, wine, vinegars.
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What are prebiotics?
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Foods that feed the good bacteria in the GI tract.
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