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118 Cards in this Set
- Front
- Back
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How many calories are provided by protein, carbohydrate, fat and alcohol? Be able to calculate the fat percentage of a food item.
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•Protein: 4 kcal/g
•Carbohydrate: 4 kcal/g •Fats: 9 kcal/g •Alcohol: 7 kcal/g (not a nutrient) |
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Be able to calculate the fat percentage of a food item.
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•Calculate total kcals for each Macronutrient and total them all up. Take total kcals for fat divided by total food item kcals. Multiply by 100 to get percentage of fat.
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Know the basic characteristics of vitamins
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•Organic
•Not energy yielding •Essential •Water and Fat-Soluble •Vulnerable to destruction •Each of the 13 different vitamins has its own specific role in the body •Almost every bodily action requires assistance from vitamins |
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Know the basic characteristics of minerals
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•Inorganic
•Not energy yielding •Essential •Indestructible •Stable in cooked foods |
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What is an essential nutrient?
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•A nutrient that the body does not make, or makes in insufficient amounts to meet the body’s needs; these must be supplied by food.
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Which nutrients yield energy upon metabolism?
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•Proteins
•Carbohydrates •Fats |
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What does “nutrient density” mean?
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•A food that has a lot of nutrients for the least amount of kcalories
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What is fortification?
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•Have nutrients added that were not part of the original food
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What major food group is highly fortified?
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Grains
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What order are the ingredients listed on a label?
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•Descending order of predominance by weight
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Know how to read a food label
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•Listed by quantity and percentage standards per serving, called Daily Values
•kCalories listed as total kcalories and kcalories from fat •Fat listed by total fat, saturated fat, and trans fat •Cholesterol •Sodium •Carbohydrate listed by total carbohydrate, starch, sugars, and fiber •Protein •Vitamin A, Vitamin C, Iron, and Calcium are listed in % DV only |
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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)?
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• Mouth → esophagus → stomach → small intestine (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 and fat-soluble vitamins
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Know the physiological function of the stomach, cardiac sphincter, small intestine, pancreas, liver, gallbladder, & large intestine.
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•Stomach: churns, mixes, and grinds food to a liquid mass; adds acid, enzymes, and fluid
•Cardiac sphincter: prevents backflow from stomach to esophagus •Small intestine: secretes enzymes that digest all energy-yielding nutrients to smaller nutrient particles; cells of wall absorb nutrients into blood and lymph •Pancreas: manufactures enzymes to digest all energy-yielding nutrients and releases bicarbonate to neutralize acid chyme that enters the small intestine •Liver: manufactures bile salts, detergent-like substances, to help digest fats•Gallbladder: stores bile until needed •Large intestine: absorbs water and minerals; passes waste (fiber, bacteria, and unabsorbed nutrients) along with water to the rectum |
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What are the monosaccharides?
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•Monosaccharides (single sugars)
-Glucose -Fructose -Galactose |
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What are the disaccharides?
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•Disaccharides (pairs of monosaccharides)
-Maltose -Sucrose -Lactose |
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What monosaccharides are the disaccharides made from?
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•Maltose – consists of two glucose units
•Sucrose – fructose and glucose combined •Lactose – galactose and glucose combined |
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What are the water-soluble (viscous) fibers and what are the insoluble fibers?
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•Water-soluble – found in oats, barley, legumes, citrus
•Insoluble – found in whole grains, vegetables |
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What is the normal blood glucose range?
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•70-100 mg/dl
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What is the function of insulin?
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•Moves glucose into the cells
•Helps to lower blood sugar levels |
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What is glycogen and where is it stored?
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•Storage form of glucose
•Stored in liver (33%) and muscles (66%) |
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What are the health benefits of a high fiber diet?
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•Heart Disease
-High Fiber Diet may be some protection from heart disease and stroke •Diabetes -Reduce the risk of type 2 diabetes by decreasing glucose absorption •GI Health -Enhance the health of the GI tract -Insoluble fiber increases stool weight and reduces transit time -Alleviate constipation -Prevent hemorrhoids -Prevent diverticula |
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What is a triglyceride composed of?
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•1 glycerol molecule and 3 fatty acids (usually contains a mixture of fatty acids – saturated and unsaturated)
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How many kcalories are in 1 pound of fat?
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•3500 kcal = 1 pound of fat
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What factor determines the hardness of a fat at room temperature?
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•The degree of saturation influences the firmness at room temperature (more saturated = more solid at room temp)
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What are the two essential fatty acids?
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•Linoleic Acid
•Linolenic Acid |
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What foods contain cholesterol?
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•Found only in foods of animal origin (meat, eggs, fish and poultry, dairy)
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What are good sources of omega-3 fatty acids?
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•Canola, soybean, nuts, seeds
•Fish oils-Salmon, Mackerel, Menhaden, Tuna, Sardines, and Lake Trout |
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Which lipoprotein in high levels correlates with low cardiovascular risk?
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•High Density Lipoprotein (HDL)
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Which lipoprotein in high levels correlates with a high risk of heart disease?
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•Low Density Lipoprotein (LDL)
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Be able to calculate fat percentage of kcalorie intake and grams of fat.
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•Fat percentage: calories from fat divided by total calories, then multiply by 100
•Grams of fat: calories from fat divided by 9 calories |
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What is the difference between a monounsaturated fat, a polyunsaturated fat and a saturated fat?
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•Saturated Fat – all carbons are fully saturated with hydrogens; no double bonds
•Monounsaturated Fat – has one double bond (missing 2 hydrogen atoms) •Polyunsaturated Fat – has two or more double bonds (missing 4 or more hydrogen atoms) |
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What are good food sources of each type of fat?
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•Saturated Fat – most animal fats
•Monounsaturated – olive oil and canola oil •Polyunsaturated Fat – corn, safflower, sunflower, and soybean oils |
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What is an essential amino acid?
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•Must be supplied by the foods people consume because the body cannot synthesize it
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What is a dipeptide?
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•Have two amino acids bonded together
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What is meant by the amino acid sequence of a protein?
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•Sequence, or order, of amino acids determines shape and function. Sequence is determined by genes.
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What are the major functions of proteins?
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•Building materials for growth and maintenance
•Enzymes -Proteins that facilitate the building of substances -Proteins that break down substances •Hormones – messenger molecules -Some hormones are proteins -Regulate body processes (insulin) •Antibodies -Defend against disease – fight bacteria and viruses that invade the body -Provide immunity to fight an antigen more quickly the second time exposure occurs •Collagen -Forms scars |
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What is a limiting amino acid?
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•If a diet supplies too little of any of the essential amino acids then the production of nonessential amino acids will be limited
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If the diet lacks an essential amino acid, what will be the result?
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•Limited protein synthesis
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What kinds of foods are high quality protein sources?
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•Animal protein
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What are complementary proteins?
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•Two or more dietary proteins whose amino acid assortments complement each other such that the essential amino acids missing are supplied by the other (combining low quality proteins to provide adequate levels of essential amino acids)
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What is an anabolic reaction? Catabolic reaction? |
•Anabolic Reaction: building reactions •Catabolic Reaction: breakdown reactions |
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When does lactic acid accumulate in the muscles? |
•During high-intensity exercise and anaerobic reactions where lactate is being used to produce ATP |
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When nutrients are eaten in excess, which ones can be stored as fat? |
•Amino acids, carbohydrates, fatty acids, and glycerol |
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When fasting, what does the body use first for energy? |
•Glycogen and fat stores |
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What does the body eventually adapt to use after long term fasting? |
ketone bodies |
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What is the Cori Cycle? |
•Pyruvate → lactate → ATP → lactic acid build up → sent back to liver → converted back to glucose |
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What is the basal metabolic rate? |
•Basal Metabolic Rate (BMR): the amount of energy expended for basic metabolic activities for an individual |
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What percent of your daily energy expenditure is used for basal metabolism? |
•50-65% |
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What factors affect the basal metabolic rate? |
•Factors that Increase BMR: -Height -Growth -Lean body mass -Fever -Stresses -Environmental temperature -Hormones (thyroid can lower/raise BMR) -Smoking -Caffeine •Factors that Lower BMR: -Age -Fat body mass -Fasting/starvation -Malnutrition -Hormones (thyroid can lower/raise BMR) -Sleep |
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What is the main factor that determines metabolic rate? |
•Lean body mass |
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What chronic diseases are related to central obesity? |
•Heart disease •Stroke •Diabetes •Hypertension •Gallstones |
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What is the body mass index? |
•Relative weight for height -BMI = weight (lbs) x 703 / height (in)2 |
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When weight is gained or lost, what percent is fat? |
•75% fat |
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What percent does the need for kcalories decline with each passing decade? |
•5% decline per decade |
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Know how fat cells develop and the behavior of fat cells. |
•During growth years, fat cells increase in number •When energy intake exceeds expenditure, fat cells increase in size •When fat cells have enlarged and energy intake continues to exceed energy expenditure, fat cells increase in number again •With fat loss, the size of the fat cells shrinks, but not the number |
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What is leptin? On what organ or tissue does it primarily act on? |
•What: acts as a hormone in hypothalamus •What organ/tissue acts on: adipose tissue |
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What is ghrelin? On what organ or tissue does it primarily act on? |
•What: acts as a hormone in hypothalamus •How it affects: stimulates appetite and decreases energy expenditure (promotes energy storage) |
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What is the best approach to weight loss? |
•Moderate physical activity plus activities of daily life |
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Why do women store more fat around their hips and men store more fat in their abdomen? |
•Women have higher LPL activity in hips, breasts, and thighs •Men have higher LPL activity in the abdomen |
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What are the general characteristics of water- soluble vitamins? |
•Absorption: directly into blood •Transport: travel freely •Storage: circulate freely in water-filled parts of the body •Excretion: kidneys detect and remove excess in urine •Toxicity: possible to reach toxic levels when consumed from supplements •Requirements: needed in frequent doses (perhaps 1-3 days) |
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How does the body dispose of excess water-soluble vitamins? |
•Kidneys detect and remove excess in urine |
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What is the main function of the B-Vitamins? |
•Coenzymes that assist enzymes in the release of energy |
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Why do deficiencies in B vitamins lead to fatigue? |
•Other B vitamins have roles in metabolism and cell replication |
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What amino acid is Niacin synthesized from? |
•Tryptophan |
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What vitamin reduces risks of neural tube defects? |
folate |
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Know the foods that are good sources of Folate. |
•Legumes, vegetables, spinach, and fortified grains |
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What factor is required for B12 absorption? |
•Requires “intrinsic factor” in stomach for absorption |
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Know good food sources of Vitamin B12 |
•Animal products: meat, poultry, eggs, milk, and dairy |
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Know good food sources of Vitamin C. |
•Citrus fruits, cantaloupe, strawberries, papayas, mangos, cabbage-type vessels, dark green vegetables like green peppers and broccoli, lettuce, tomatoes, and potatoes |
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What is the early sign of Vitamin C deficiency? |
•Bleeding gums and loosened teeth•Capillaries under the skin break spontaneously (pinpoint hemorrhages) •Anemia – small cell type •Atherosclerotic plaques •Bone fragility and joint pain •Poor wound healing and frequent infections •Muscle degeneration and pain, hysteria, and depression •Rough, brown, scaly and dry skin and blotchy bruises |
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What are the characteristics of fat-soluble vitamins |
•Fat-soluble vitamins differ from water -soluble vitamins -Require bile for digestion and absorption -Travel through lymphatic system within chylomicrons -Many require transport proteins in bloodstream -Excesses are stored •Liver and adipose tissue -Risk of toxicity is greater |
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What plant source precursor is converted to Vitamin A in the body? |
•Beta-carotene |
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Know good sources of Vitamin A. |
•Animal Origin: -Liver, fish, fortified milk, cheese, cream, butter, fortified margarine, and eggs •Plant Foods: -Beta-carotene •Spinach and other dark green leafy vegetables (chlorophyll pigment masks the color) •Deep orange fruits like apricots and cantaloupe •Deep orange vegetables like squash, carrots, sweet potatoes, and pumpkin •White foods are typically low in beta-carotene. -Vitamin A is poor in fast foods and foods with the xanthophyll pigments (beets, corn) |
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What is the main function of Vitamin D? |
•Bone Growth -Makes calcium and phosphorus available in the bloodstream for use in bone growth •Enhances absorption of calcium from the G.I. tract •Enhances calcium reabsorption by the kidneys •Stimulates calcium mobilization from bones into the blood |
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How does the body synthesize Vitamin D? |
•Body synthesizes it from sunlight and it’s a precursor to cholesterol. Hydroxylation reactions in Liver and Kidneys activate Vitamin D. |
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What are the best sources of Vitamin D in diet? |
•Fortified milk, butter, and margarine •Fortified Cereals •Veal, beef, egg yolks, liver, fatty fish and their oils |
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What is the main function of Vitamin E? |
antioxidant |
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What is the main function of Vitamin K? |
•Synthesis of blood-clotting proteins -Activates prothrombin, precursor of thrombin •Synthesis of bone proteins that bind calcium (osteocalcin) |
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What minerals are lost with sweating and bleeding? |
•Sodium and Chloride |
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What are the greatest single sources of sodium in the diet? |
•Processed foods (~75% of sodium in the diet) |
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What is the majority of calcium in the body used for? |
•Mineralization of bones and teeth (~99%) |
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What are good food sources of calcium? |
•Milk and milk products •Non-milk sources: some tofu, some nuts, seeds, oysters, sardines, some greens |
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What hormones regulate the blood level of calcium? |
•Rising blood calcium: signals the thyroid gland to secrete calcitonin -Calcitonin inhibits the activation of Vitamin D -Calcitonin prevents calcium reabsorption in the kidneys -Calcitonin limits calcium absorption in the intestines -Calcitonin inhibits osteoclast cells from breaking down bone, preventing the release of calcium *All these actions lower blood calcium levels, which inhibits Calcitonin secretion. •Falling blood calcium: signals the parathyroid gland to secrete ParaThyroid Hormone -ParaThyroid Hormone stimulates the activation of Vitamin D -Vitamin D and ParaThyroid Hormone stimulate calcium reabsorption in the kidneys -Vitamin D enhances calcium absorption in the intestines -Vitamin D and ParaThyroid Hormone stimulate osteoclast cells to break down bone, releasing calcium into the blood *All these actions raise blood calcium levels, which inhibits ParaThyroid Hormone secretion. |
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At what age do adults normally begin to lose bone mass? |
•Between 30-40 years old |
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Why is it hard to detect the onset of osteoporosis? |
•Blood calcium levels remain normal because bones give up calcium when there is a dietary deficiency |
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At what age is a person’s bone density highest? |
•Late 20s |
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What protein carries iron in the bloodstream? |
•Transferrin |
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What is the major storage form of iron? |
•Ferritin (hemosiderin – when there’s very high concentrations) |
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What factors enhance the absorption of iron? |
•MFP Factor: -Found in meat, fish, poultry -Enhances absorption of non-heme iron from foods eaten at the same meal. •Vitamin C: -Enhances non-heme absorption. •Acids: -Citric acid, lactic acid from foods, some sugars |
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What foods reduce the absorption of iron? |
•Phytates in legumes, whole grains, rice •Vegetable proteins in soybeans, legumes and nuts •Calcium in milk •Tannic acids in coffee and tea |
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Approximately what percentage of iron is normally overall absorbed? |
•18% |
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Know the process of iron absorption and recycling. |
•The iron-storage protein ferritin captures iron from food and stores it in the cells of the small intestine (or hemosiderin) •When the body needs iron, ferritin releases some iron to an iron transport protein called transferrin •Liver and spleen dismantle RBCs after 4 months of life and recycle iron •Liver attaches iron to transferrin to be transported back to bone marrow to make new RBCs |
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What deficiency would a low level of hemoglobin indicate? |
•Stage-3 Iron Deficiency |
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What foods have iron added to them in fortification? |
•Bread and cereal |
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What does ACSM say is the exercise schedule needed to maintain an appropriate level of fitness? |
•At least 30 minutes per day, 5-7 days per week |
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What are the components of fitness? |
•Flexibility: Allows joints to move with less chance of injury •Muscle strength and muscle endurance: Allows muscles to work harder and longer without fatigue •Cardiorespiratory endurance: Supports ongoing action of the heart and lungs |
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During vigorous physical activity, how long until glycogen reserves are depleted? |
•2 hours |
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What type of diet promotes superior performance in athletes? |
•High carbohydrate diet |
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What nutrient raises muscle glycogen concentration? |
carbohydrate |
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What fuel is used by muscle cells after about 20 minutes of low or moderate physical activity? |
fat |
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What is a “critical period”? |
•Finite periods of intense development and rapid cell division •An adverse influence felt early permanently impairs development, and a full recovery never occurs •Damage during these critical times of pregnancy has permanent consequences for the life and health of the fetus |
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At what stage in pregnancy is there a beating heart and complete nervous system? |
•Embryonic Stage at 8 weeks |
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The neural tube forms the initial part of what structure? |
•Brain and spinal cord |
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When is taking folate to lower birth defects most effective? |
•1 month before and during the 1st trimester |
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Ideally how much weight should a normal woman gain during pregnancy? |
•25-35 pounds |
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Which nutrients increase their absorption in pregnancy? |
iron and calcium |
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What is the most reliable indicator of an infant’s future overall health status? |
•Birthweight of the infant |
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What is the recommendation for alcohol in pregnancy? |
•Zero alcohol consumption |
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What period of pregnancy would the most damage occur from alcohol intake? |
•1st trimester |
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What is the major reason for hunger in the U.S.? |
•Lack of financial resources/poverty •Causes include: physical and mental illness, job loss, alcohol, drugs, and lack of awareness of food assistance programs |
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What can a SNAP debit card be used to purchase? |
•Food, food bearing plants, and seeds |
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What is the “Feeding America” program? |
•Collects good food that would normally go to waste from restaurants, fields, commercial kitchens, grocery stores •Coordinates distribution to food pantries, shelters and soup kitchens |
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Which nutrients are most commonly lacking in diets worldwide? |
•Iron, iodine, Vitamin A |
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Approximately what number of children worldwide die each year of malnutrition and malnutrition-related causes? |
•7.6 million |
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Understand the characteristics of acute versus chronic malnutrition |
•Acute PEM: recent food deprivation -Thin for their height (wasting) •Chronic PEM: long term food deprivation -Short for their age (stunted) |
