Term
| Identify the ways that nutrition affects health |
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Definition
1. Chronic disease (heart disease, diabetes, some cancers, dental disease, bone loss = a result of your diet)
2. Good Nutrition (leads to strong muscles, sound bones, healthy skin, healthy blood, Energy to carry out activities, and growth and repair of body. |
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Term
| T or F- Your diet can influence your chance of sickle cell anemia and down syndrome |
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Definition
| False- these are not related |
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Term
| t or F- Your diet can influence iron deficiency, MS, heart disease and hypertension |
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Definition
| True- they can progress without good nutrition |
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Term
| What are the four leading causes of death directly related to nutrition |
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Definition
Heart disease
Cancer
Strokes
Diabetes mellitus |
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Term
| What are some common lifestyle habits that are more influential than your diet |
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Definition
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Term
| Identify the six major nutrients and their roles in the body. Give the caloric values of the three macronutrients |
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Definition
1. Water- most vital, solvent for many processes in the body, cushion
2. Fat, used for energy, 9 cal per gram
3. protein (energy, and structure) 4 cal per gram
4. carbohydrate (energy) 4 cal per gram
5. vitamins (not for energy, they are regulators= assist in all body processes, digesting food, moving muscles, disposing of waste, growing new tissue)
6. minerals (important for structure (calcium and phosphorus in bone ex.), regulating, |
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Term
| How what is the caloric value of alcohol |
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Definition
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Term
| List and describe the 5 characteristics of a healthy diet |
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Definition
A-Adequacy- foods provide enough essential nutrient, fiber and energy
B- Balance- the choices do not overemphasize one food type
C- calorie control- the foods provide the amount of energy you need to maintain appropriate weight
M-moderation- dont eat to much of one thing
V- variety- switching what you eat gives better nutrition and avoids building up toxins. |
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Term
| What are the characteristics of the scientific research process. |
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Definition
-observe and question
-hypothesis and prediction
-experiment
-results and interpretation
-summarize draw conclusion, or make new hypoth and start again. |
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Term
| ___ ____-studies individuals (may lead to additional research. ______ -studies whole population (correlation). _______ studies intervene to alter peoples eating habits. ______ studies (experimental). |
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Definition
| Case studies; Epidemiological; Intervention; Lab studies |
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Term
| Identify the stages of behavior change |
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Definition
-Precontemplation (not planning on change)
-contemplation (considering making a change)
-Preparation (getting ready to change)
-Action (spending time/energy to change)
-Maintenance (forming the habit, integrating into life)
-Adoption (moving beyond fear of relapse) |
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Term
| What are things to look for when examining nutrition information to see if its accurate? |
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Definition
-valid credentials (registered dietitian etc)
-something published by a peer reviewed journal
-description of researchers method
-also presents findings in context of other research.
-review articles provide broad perspective on a single topic
-properly designed scientific experiment |
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Term
| How can you tell if something is nutritional quackery? |
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Definition
| When something is too good to be true, suspicious about food supply, testimonials, fake credentials, persecution claims from others, authority not cited, motive is personal gain, if it advertised as the latest innovation or time tested, and logic without proof |
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Term
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Definition
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Term
| How many cups are in a quart |
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Definition
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Term
| How many cups are in 1 gallon |
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Definition
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Term
| How many teaspoons are in 1 spoon |
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Definition
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Term
| How many tablespoons are in one cup |
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Definition
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Term
| How many tablespoons are in 1/4 cup |
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
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Term
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Definition
| The DRI (Dietary Reference Intake) consists of: RDA, AI, UL, and EAR. All used for adequacy and safety. |
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Term
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Definition
| RDA: Recommended Dietary Allowance (data; based on the EAR); covers about 97% of the population |
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Term
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Definition
| AI: Adequate Intake (Observational) (Enough to prevent deficiencies and contribute to optimal health) (used when there isn’t enough information to establish an RDA) |
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Term
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Definition
| UL: (Tolerable) Upper Intake Level (the most you can safely take); these don’t exist for all nutrients |
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Term
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Definition
| EAR: Estimated Average Requirement (research) Adapted for different ages/life stages/genders expected to satisfy the needs of 50% of the people in that age group based on a review of the scientific literature |
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Term
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Definition
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Term
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Definition
| AMDR: Acceptable Macro-nutrient Distribution Range (45-65% from carbs, 20-35%from fat, 10-35% from protein) |
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Term
| What are the goals of the DGA? |
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Definition
Goals of the DGA: Eat fewer calories, Be more active, Make wiser food choices, Meet nutrient needs, Follow recommended eating patterns (USDA food guide and the DASH diet)
-To promote health and reduce risk of major chronic diseases through diet and physical activity |
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Term
| What are the benefits of the DGA |
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Definition
| Benefits of the DGA: Higher health and lower health care cost, Higher energy levels and higher productivity, increased chances for longer life, Lower risk of obesity and chronic disease, and compress morbidity (sickness). |
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Term
| What are the recommended amounts of food from each group for the 2400 calorie level. |
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Definition
Fruit: 2 cups
Veggies: 3 cups
Grains: 8oz
Meats and Beans: 6.5oz
Milk: 3 Cups
Oils: 7 tsp
Discretionary calorie allowance 362 |
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Term
| Who needs 2000, 2400, or 3000 calories. |
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Definition
-2000 cal=sed women 19-30, active women 51+, sed men 51+
-2400 cal= active women 19-30, sed men, 19-30, active men 51+
-3000 cal= active men 19-30 |
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Term
| What is the USDA food guide equivalent for 1 oz. grain |
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Definition
| 1oz. grain: 1 slice bread, ½ cup cooked rice/pasta or cereal, 1 oz. uncooked pasta or rice, 1 cup ready-to-go-cereal, 3 cups popped popcorn, 1/2 cup dense cereal |
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Term
| What is the USDA food guide equivalent for 1 cup veggies |
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Definition
| 1 cup vegetables: 1 cup raw or cooked vegetables, 1 cup legumes, 1 cup vegetable juice, 2 cups leafy greens |
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Term
| What is the USDA food guide equivalent for 1 cup fruit |
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Definition
| 1 cup fruit: 1 cup fresh, frozen, or canned fruit , ½ cup dried fruit, 1 cup fruit juice |
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Term
| What is the USDA food guide equivalent for 1 cup milk |
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Definition
| 1 cup milk: 1 cup low fat milk or yogurt, 1 ½ oz. fat-free natural cheese, 2 oz. fat free processed cheese, 2 cups cottage cheese, 1 ½ cup ice cream |
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Term
| What is the USDA food guide equivalent for 1 oz meat |
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Definition
| 1 oz. meat: 1 oz cooked lean meat, poultry or fish, 1 egg, 1/4 cup cooked legumes or tofu, 1 T peanut butter, 1/2 oz nuts or seeds |
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Term
| What is the USDA food guide equivalent for 1 tsp oil |
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Definition
| 1tsp oil: 1 tbsp of mayo, 2tbsp light salad dressing, 1 tsp vegetable oil, 1 tsp soft margarine |
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Term
| When it says high in nutrient that means what? |
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Definition
| 20% or more of the Daily value |
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Term
| When it says it is good in a nutrient what does it mean |
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Definition
| Good= 10-19% of the Daily Value per serving |
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Term
| When it says it is healthy what does it mean (on a wrapper) |
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Definition
| Healthy= low in fat, saturated fat, trans fat, cholesterol, and sodium and containing at least 10% of the Daily Value of Vitamin A, Vitamin C, iron, calcium, protein OR fiber. (Only needs to have at least 10% in ONE of them.) |
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Term
| When it says it is free (on a wrapper) what does it mean? |
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Definition
| Free= little or insignificant amount or less than 0.5g |
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Term
| How do you determine nutrient density of foods from a label |
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Definition
Step 1: Determine the percent calorie contribution for the food by moving calorie value one decimal to the left and divide by 2. (Ex. 260 calories = 26 / 2 = 13%)
Step 2: Compare the % daily value for the nutrients to the % calculated for calories. To estimate nutrient density: if the % DV for the nutrient is greater than OR equal to the % daily calories, based off of 2000 calorie diet |
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Term
| What are the benefits of phytochemicals in foods? |
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Definition
Reduced Risks for Diseases
Most beneficial in Whole foods such as fruits and vegetables than in supplements |
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Term
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Definition
| Phytochemicals are potential regulators of health. Many act as antioxidants that protect DNA and other cellular compounds from oxidative damage, some interact with genes to regulate protein synthesis, some mimic proteins, and others alter the blood chemistry. |
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Term
| Why are phytochemicals bad in supplements |
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Definition
| The body may not be equipped to handle phytochemicals when concentrated in supplement doses, so the best way to get them is through actual food. Also, many vitamin supplements lack the valuable phytochemicals that are found naturally in plants. There is often a lack of research to support claims made about these supplements. |
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Term
| Describe the function and location of the organ- Salivary glands |
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Definition
| Salivary glands- starch-digesting enzyme called amylase, trace of fat-digesting enzyme (infants) |
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Term
| Describe the function and location of the organ- esophagus |
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Definition
| esophagus- peristalsis passes food to stomach |
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Term
| Describe the function and location of the organ-stomach |
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Definition
| stomach- stomach acids and enzymes; mixing starts to break down proteins here first |
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Term
| Describe the function and location of the organ-pancreas |
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Definition
| pancreas - manufactures enzymes to digest all energy-yielding nutrients. Releases bicarbonate to neutralize stomach acids that enter small intestine. |
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Term
| Describe the function and location of the organ-liver |
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Definition
| liver- makes bile that facilitates digestion of fats. |
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Term
| Describe the function and location of the organ- Gall bladder |
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Definition
| Gallbladder -stores bile from the liver until needed. |
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Term
| Describe the function and location of the organ-small intestine |
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Definition
| small intestine -enzymes that digest carbohydrates, fat and protein. |
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Term
| Describe the function and location of the organ-large intestine |
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Definition
| large intestine - reabsorbs water and minerals. passes waste, bacteria and anything else to rectum |
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Term
| Describe the function and location of the organ-rectum |
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Definition
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Term
| Describe the function and location of the organ-anus |
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Definition
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Term
| Describe the chemical digestion process in order |
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Definition
| Salivary glands (breaks down starch salivary amylase), protein (begins in stomach, hydrochloric acid) starches stop digesting in stomach, Pancreas releases enzymes that break down starches (breaks down to monosaccharides) Liver produces bile that emulsifies fat. Is absorbed throughout the intestines |
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Term
| List the parts of mechanical digestion |
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Definition
Mucus coats and protects the digestive tract lining.
Mouth:Teeth mechanically mash the food.
esophagus: peristalsis (contraction and relaxation of muscles in wave-like form, brings food down)
Stomach: churning and mixing
Small Intestine: peristalsis
Large Intestine: peristalsis
Rectum: storage
Anus: excretion |
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Term
| What does it mean to absorb |
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Definition
| absorb: to take in, as nutrients are taken into intestinal cells after digestion; the main function of the digestive tract with respect to nutrients. |
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Term
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Definition
Cells in intestinal lining absorb water soluble compounds and deposit them in blood, the fat soluble compounds are deposited in the lymph system.
Villi(villus) line the intestinal tract, every villus has a microvilli that traps nutrient particles. Every villus has its own capillary network and lymph vessels so that nutrients can go immediately into the body fluids. |
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Term
| How are things transported from the stomach to where they are need |
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Definition
| First they are absorbed into the lymph system (after being digested) -> After nutrients pass through the villi, the blood and lymph systems transport them to the body’s cells. Lymph vessels take most of the fat digestion products and fat-soluble vitamins to a large blood vessel near the heart. Blood vessels take products of carbohydrate and protein digestion, most vitamins and minerals from the digestive tract to the liver. |
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Term
| The liver does what to left overs? |
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Definition
| The liver makes excess nutrients into glycogen, and some is stored as body fat. |
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Term
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Definition
| ulcer: an erosion in the topmost, and sometimes underlying layers of cells that form a lining. Ulcers of the digestive tract commonly form in the esophagus, stomach, or upper small intestine. treatment: antibiotics. Most common cause is bacteria like H. Pylori. |
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Term
| What is heartburn? How do you prevent it? |
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Definition
| heartburn:a burning sensation in the chest caused by backflow of stomach acid into the esophagus. treatment: antacids for more less serious, occasional cases treating acid directly by neutralizing it; acid reducers for more serious, persistent forms to reduce stomach’s acid production but doesn’t affect acid already present; lose weight, Don’t drink with your meal, instead drink before it, drink between not with meals, avoid tight clothing, don’t lie down after eating. (pg89 taking strong antacids will restrict stomach’s ability to digest food, increase risk of serious infections) |
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Term
| What is constipation? How do you prevent it? |
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Definition
| constipation: infrequent, difficult bowel movements often caused by diet, inactivity, dehydration, or medication. treatment: fiber, fluid intake, physical activity, respond to urge. |
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Term
| What is diarrhea? How do you treat it? |
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Definition
| diarrhea: frequent, watery bowel movements usually caused by diet, stress, or irritation of the colon. Severe, prolonged diarrhea robs the body of fluid and certain minerals, causing dehydration and imbalances that can be dangerous if left untreated. treatment: fluids, electrolytes. |
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Term
| What is irritable bowel syndrome? Treatment? |
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Definition
| irritable bowel syndrome: intermittent disturbance of bowel function, especially diarrhea or alternating diarrhea and constipation; associated with diet, lack of physical activity or psychological stress.treatment: Eat smaller meals, avoid onions or other irritating food, see a doctor (may prescribe anti-spasmotic drugs or peppermint oil) |
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Term
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Definition
| gastro-esophagael reflux disease (GERD): severe and chronic splashing of the stomach acid into the esophagus, throat, mouth, or airways. Treatment: surgery or medication |
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Term
| Where is alcohol metabolized |
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Definition
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Term
| What are the potential health benefits of alcohol? |
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Definition
| In older populations, one or two drinks per day may benefit the heart, but more than this increases risk of cardiovascular disease. But basically the risks of drinking FAR outweigh the benefits. |
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Term
| What are the consequences of drinking alcohol? |
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Definition
| Consequences: Alcohol depresses brain activity, alters the body’s functions, hurts the liver (fibrosis- scar tissue in the liver and cirrhosis) liver cells harden and die losing their functions, increases the risk of dying, raises blood pressure, affects the brain almost immediately, reduces the water content of the brain cells. addiction |
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Term
| What are the monosaccharides? |
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Definition
| fructose (fruit sugar), glucose (simple sugar produced in photsynthesis), galactose (milk) |
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Term
| What are the disaccharides? |
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Definition
sucrose (fructose+glucose, refining juice from sugerbeets or cane),
maltose (glucose+glucose, comes from germinating seeds and breakdown of starch in body),
lactose (galactose+glucose) |
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Term
| What are polysaccharides? |
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Definition
polysaccharides: made up of long chains of glucose including-
starch(energy storage from plants),
cellulose ( fiber from plants),
glycogen (the way animals store glucose) |
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Term
| What are the benefits of fiber? How does it doe this? |
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Definition
helps blood cholesterol, blood pressure, blood glucose, digestive tract, weight.
-Gallbladder stores bile--> bile helps digest by binding the fiber (without fiber, more cholesterol will be reabsorbed into the blood and little will be secreted)-->fiber and bile excreted in feces--> some cholesterol reabsorbed into blood--> liver uses blood cholesterol to make bile (p 116) |
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Term
| What is the recommended intake of fiber? |
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Definition
38 grams for men through 50, 30 grams for men 50+
25 grams for women through age 50, 21 grams for women 50+ |
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Term
| What are good sources of fiber? |
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Definition
| food sources: An effective way to add fiber while lowering fat is to substitute plant sources of protein (legumes) for some of the animal sources of protein in the diet. Another way is to focus on consuming the recommended amounts of fruits and vegetables each day. People choosing high-fiber foods are wise to seek out a variety of fiber sources and to drink extra fluids to help the fiber do its job. Whole grain bread is also a good source of fiber. (Fiber= fruits, vegetables, whole grains) |
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Term
| What are the mechanisms of fiber? |
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Definition
Lower blood cholesterol by binding bile
slow glucose absorption
slow transit of food through upper GI tract
Hold moisture in stools, softening them
Yield small fat molecules after fermentation so that the colon can use for energy
increase satiety (feeling of fullness)
Control of blood pressure (reduce risk of hypertension)
aid the digestive system by easing elimination |
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Term
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Definition
| refined: only endosperm (mostly starch and little protein) of the wheat left, the chaff, bran and germ have all been taken out. |
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Term
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Definition
| enriched: defined by U.S. law, 5 nutrients must be added - iron, thiamin, riboflavin, niacin, and folate. Can also refer to addition of more nutrients than just these five. |
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Term
| Why is whole grain better? What does it contain? What are good examples? |
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Definition
whole-grain: provide more magnesium, zinc, B6, vit E, chromium, fiber
ex. brown rice, oatmeal, popcorn |
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Term
| Why is whole grain better? What does it contain? What are good examples? |
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Definition
whole-grain: provide more magnesium, zinc, B6, vit E, chromium, fiber
ex. brown rice, oatmeal, popcorn |
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Term
| For carb. digestion to occur what must happen? |
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Definition
| Digestion: must be in the form of glucose. Disaccharides must be broken down into monosaccarides, which are then absorbed through the small intestine. |
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Term
| T or F-Glucose is used as the main source of energy for the cells of the brain and nervous system, along with blood cells. |
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Definition
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Term
| Where is fructose and galactose converted into glucose |
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Definition
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Term
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Definition
| insulin- stimulates glucose storage and glucagon helps release it from storage. |
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Term
| What is lactose intolerance? |
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Definition
| Defined: The body does not produce sufficient amounts of the enzyme lactase. This enzyme breaks apart the glucose from the galactose. |
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Term
| What is the best treatment for lactose intolerance? |
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Definition
| Treatment: Limited quantities of milk are okay, especially when eaten with other foods. Yogurt and cheese are usually okay too. Treated with over the counter enzyme pills and drops. |
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Term
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Definition
| Type 1 diabetes= An autoimmune disease where the person’s own immune system sees insulin as a foreign body and attacks the cells of the pancreas that produce it. Because of this the pancreas produces little or no insulin; often discovered during childhood. |
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Term
| What is type 2 diabetes? Whats its cause? |
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Definition
| Type 2 diabetes (responsible for 90-95% of Diabetes cases) = the pancreas makes enough or too much insulin but the cells resist insulin’s action; most often found in adulthood. (often caused by obesity) |
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Term
| What are the symptoms of type 2 diabetes? |
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Definition
| Symptoms: excessive urination, thirst, hunger, weight loss, frequent infections of skin, gums, or urinary tract, vision disturbances, pain in legs, feet, fingers, slow healing of cuts and bruises, itching, drowsiness, Chronic inflammation of body tissues, high blood glucose level |
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Term
| What the best way to manage type 2 diabetes |
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Definition
| Management: Monitoring blood glucose and taking medication, control body fat, watch for any lifestyle factors that could affect heart and blood vessel diseases (risk for these is greatly increased with diabetes), exercise, and proper diet: control carbohydrate intake, low saturated and trans fat, nutrients from food, not supplements, adequate fiber, moderate in added sugars, enough but not too much protein. |
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Term
| What is the glycemic index |
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Definition
| a comparison of how much a particular food raises blood glucose to what pure glucose would raise it to |
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Term
| Why is the glycemic index limited |
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Definition
people’s metabolic rates are different which affect glycemic response
results for certain food vary with time of day
not many foods have been tested and those that have often yield different results
response varies for each person |
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Term
| Identify the current DRI for carbs |
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Definition
| DRI: minimum 130 grams a day, consume 45-65% of calories from carbs. |
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Term
| What is shown to cause obesity? |
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Definition
| Eating more calories than you are expending, and slightly genetics |
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Term
| What are the functions of fat in the body? |
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Definition
-energy storage
-survival mechanism
-muscle fuel-fats provide most of their energy
-padding, protection
-insulation
-form cells (lipid bilayer
-can be converted into other compounds such as hormones, bile, bit D etc |
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Term
| What are functions of fat in food? |
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Definition
-provides essential fatty acids
-concentrated energy source
-transport fat-soluble vitamins (A, D, E, K) and phytochemicals and assist in their absorption
-makes food appealing and stimulates appetite
-satiety - contributes to feeling “full”
-texture - helps make foods tender
-Raw materials - fats provide raw material for making needed products.
-contributes to the smell and taste of products. |
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Term
| What does fatty acid mean? |
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Definition
| Fatty Acids: Differ in chain length and degree of saturation. Different fatty acids have different characteristics and properties |
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Term
| what does saturated mean? |
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Definition
| saturated- no double bonds between carbons |
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Term
| What does monounsaturated mean |
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Definition
| monounsaturated- 1 double bond (able to be saturated with Hydrogen at double bond) |
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Term
| What does polyunsaturated mean? |
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Definition
| polyunsaturated- 2+ double bonds (able to be saturated with Hydrogen at double bond) |
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Term
| T or F- Fats are saturated or unsaturated |
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Definition
| False-*very few fats are just “saturated” or “unsaturated”, fats are a mixture of triglycerides |
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Term
| T or F There is a difference in calories between saturated and unsaturated fats |
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Definition
| False-*no difference in calories between saturated and unsaturated fats--calories are calories and don’t change with type of fat |
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Term
| What has the most sat. fat? What has the least? |
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Definition
| most saturated fat=coconut oil, least saturated fat=veggie oils |
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Term
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Definition
| Glycerides- a glycerol molecule connected to 1,2 or 3 fatty acids |
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Term
| How is fat softness or hardness determined? |
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Definition
Depending on which fatty acids are incorporated into a triglyceride, the resulting fat will be soft or hard.
Triglycerides with shorter chain of fatty acids or the more unsaturated ones are softer and melt more readily at lower temperatures. |
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Term
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Definition
| Sterols- large complex molecules consisting of interconnected rings of carbon atoms, side chains of carbon, hydrogen, and oxygen (cholesterol- only found in products of animal origin) |
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Term
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Definition
-precursor to Vitamin D
-building block for bile and sex hormones
-serves as a raw material to create another emulsifier, bile, which is important to digestion
-forms the major parts of the plaques that narrow the arteries atherosclerosis, the underlying cause of heart attacks and strokes. |
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Term
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Definition
| Phospholipids- a molecule of glycerol with 2 fatty acid chains and a molecule containing phosphorus attached (so a diglyceride + a phosphorus molecule). It has a fat soluble end and water soluble end allowing it to keep fats dissolved in water which makes it an emulsifier (dish detergent). They also bind together to make membranes. |
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Term
| Describe a sat. fat acid (what it looks like, examples etc |
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Definition
Saturated Fatty Acids- no double bonds, solid at room temperature
-looks kind of like this \/\/\/\/\/\/\/\/
- Anything from Animals, Coconut oil, (anything solid at room temperature) |
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Term
| Describe a monosat. fat (what it looks like, where it comes from) |
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Definition
Monounsaturated Fatty Acid- one double bond of carbon
-looks kind of like this \/\/\_/\/\/\/\/ (remember that the horizontal bond is a double bond)
- olive oil and canola oil |
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Term
| Poly Sat. Fat? (Structure? Examples) |
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Definition
Polyunsaturated Fatty Acid- 2 or more double bonds
-looks kind of like this \/\_/\_/\/\/\ (remember that the underscore is a double bond; safflower oil, sunflower oil,
Double bonds are points of unsaturation (able to saturate with Hydrogen at double bond) |
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Term
| Transfatty acid structure? |
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Definition
| Trans-fatty acids \/\/\//\/ (see the double bond that doesn’t disrupt the zigzag, normal unsaturated will disrupt that.) |
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Term
|
Definition
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Term
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Definition
| Fats are not digested in the stomach because they wont mix with the stomach liquid and just float on top. Fats are mostly digested in the small intestine being emulsified by bile (bile breaks down the fat globules into smaller pieces”/molecules) and then fat-digesting enzymes that come from the pancreas break down the fats further. Triglycerides broken down in small intestine. Triglycerides are taken apart so they become monoglycerides. |
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Term
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Definition
| Glycerol and short chained fatty acids (that are water soluble) are absorbed into the blood where they travel unassisted to the liver, while larger lipid molecules (sterols, mono- and diglycerides) are converted in triglycerides and then packaged into chylomicrons (one type of lipoproteins) inside interior cells and absorbed into lymph vessels, then deposited near the heart. ( key point in page 154 easy to understand) |
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Term
| How are lipids transported in the body? |
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Definition
| Lipoproteins: Transport vehicle for lipids. Packaged fats to be moved through the water and blood. |
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Term
|
Definition
| 1.Very Low density lipoproteins (VLDL)- carry triglycerides and other lipids made in the liver to the body cells for their use.* |
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Term
|
Definition
| 2.Low- density lipoproteins (LDL)- Transport cholesterol and other lipids to the tissues, are made from VLDL after they have donated many of their triglycerides to body cells. Considered the bad cholesterol because it builds up on the arteries and causes heart disease and heart attacks. Higher proportion of cholesterol (makes it low density) |
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Term
|
Definition
| 3. High- density lipoproteins (HDL)- Carry Cholesterol away from body cells to the liver for disposal. Viewed as the good cholesterol. Higher proportion of protein (makes it high density) |
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Term
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Definition
| Chylomicrons (mostly fat) are made in GI tract (small intestinal cells) and deliver fat, and are neutral for the risk of CVD. |
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Term
| Sat Fats do what concerning overall health? What are the food sources they are found in? |
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Definition
| Saturated fat- increase CVD, increase in LDL cholesterol and thus heart disease (animal sources- lard, butter, coconut oil, sour cream, cream cheese, chocolate) |
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Term
| Monounsaturated Fats do what concerning overall health? What are the food sources they are found in? |
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Definition
| Monounsaturated fat- may be protective against CVD (olive oil, canola oil, peanut oil, almonds, avocado) |
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Term
| Polyunsat. Fat do what concerning overall health? What are the food sources they are found in? |
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Definition
| Polyunsaturated fat- May decrease risk for CVD (plant sources - soy, safflower, corn, sunflower) |
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Term
| Omega 3 fatty acids do what concerning overall health? What are the food sources they are found in? |
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Definition
| Omega 3 fatty acids- Lower blood clotting, lower blood pressure, decrease inflammation.In excess it increases the risk of hemorrhagic stroke, bleed time, and slows wound healing (cold water fish oils, tuna, fatty fish, canola, soybean, flaxseed, breastmilk) -pg 155 |
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Term
| Omega 6 fatty acids do what concerning overall health? What are the food sources they are found in? |
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Definition
| Omega 6 fatty acids- Increase blood clotting, increase blood pressure, inflammation (corn oil, safflower, soybean oils - most common polyunsaturated fat) |
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Term
| Trans fatty acids do what concerning overall health? What are the food sources they are found in? |
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Definition
| Trans-fatty acids- (change structure of double bond)-Increase LDL (BAD cholesterol), lowers HDL (good cholesterol), inflammation. When unsaturated fat is changed to saturated fat, hydrogenated foods. (veg shortening, margarine, mostly come from commercial snack foods and restaurant foods, deep fried fast foods-commercial chicken and fish, breads) |
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Term
| Why are some plant oils hydrogenated |
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Definition
| If plant oils are left in their unsaturated form they are more likely to spoil, go rancid. By hydrogenating them they have a longer shelf life, better cooking characteristics, higher smoking point (better for frying), and make them spreadable (i.e. butter) |
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Term
What are the pros of hydrogenation
what are the cons?
What food sources are they found in? |
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Definition
-more solid
-reduce rancidity
-longer shelf life
-batter baking
bad for health
fats are more saturated
destroys some essntial fatty acids
creates trans fatty acid
shortenings, margarine, deep fried foods, snack products |
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Term
| What are the fat soluble vitamins? |
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Definition
| Fat-Soluble: absorbed like fats, first into the lymph, then the blood; must travel with protein carriers in watery body fluids; stored in the liver and fatty tissues; not readily excreted; tend to build up in the tissues; require bile for absorption; toxicities are likely from supplements, but occur rarely from food; needed in periodic doses (perhaps weeks or even months) because the body can draw on its stores. Vitamins A,D,E,K (or ADEK = addicted to fat) (ADEK = “attic” is where you store fat)(all donors eat kashi) |
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Term
| What are the water soluble vitamins? |
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Definition
| Water-Soluble: absorbed directly into the blood; travel freely in watery fluids; most are not stored in the body; readily excreted in the urine; toxicities are unlikely but possible with high doses from supplements; needed in frequent doses (perhaps 1 to 3 days) because the body does not store most of them to any extent. Water-soluble vitamins include: Vitamin C and the following classes of Vitamin B: Thiamin (B1), riboflavin (B2), niacin (B3), folate, B6, B12 |
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Term
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Definition
| Positive: Nitrogen consumed > Nitrogen excreted: growing child, pregnant woman, body builder- anyone gaining mass |
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Term
| Neutral nitrogen balance is when? |
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Definition
| Neutral: Nitrogen consumed = Nitrogen excreted: adults who are in normal circumstances: healthy college student and a young retiree |
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Term
| Negative nitrogen balance is when? |
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Definition
| Negative: Nitrogen consumed < Nitrogen excreted: someone who is sick, astronaut (muscle or other protein tissue is broken down and lost)- anyone losing mass |
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Term
| What is the AMDR for protein? |
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Definition
AMDR: 10-35% of cal/day.
RDA: 56g for men, 46g for women, 0.8 g/kg of healthy body weight |
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Term
| What does quality proteins mean? |
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Definition
| Quality Proteins: Provide enough of all the essential amino acids in relatively the same amounts that the body requires. More digestible=higher quality. Cook with moist heat, instead of frying |
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Term
| Examples of high protein, mid, and low |
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Definition
High quality protein sources: Animal. Contain all essential AA’s
Mid quality sources: Legumes, soybeans
Low quality sources: grains/nuts (they’re missing some AA) |
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Term
| What is an example of complementary proteins? |
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Definition
| Complementary: legumes and grains balance each other. (black beans and rice, tortillas and beans, pita bread and hummus, bread and peanut butter) |
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Term
| Why do we need to ingest essential and non essential amino acids? |
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Definition
| Why do we need to ingest essential and non-essential amino acids? In order to make the required proteins, the cells need a full array of amino acids. If a nonessential amino acid (that is, ones the cell can make:) is unavailable from food, the cell synthesizes it and continues attaching amino acids to the protein strands being manufactured. If the diet fails to provide enough essential amino acids (ones that it can’t make), the cells |
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Term
| What would a vegetarian likely be low in |
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Definition
| B12, calcium, iron, protein zinc |
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Term
| What are the functions of Vitamin A |
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Definition
| Vitamin A: vision, epithelial cells (particularly in the process of cell differentiation - different types of cells develop to perform different functions), mucous membranes, skin, bone and tooth growth, regulation of gene expression. Vision and immunity. Beta-carotene acts as an antioxidant and a precursor to Vitamin A. |
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Term
| What are the functions of Vitamin D |
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Definition
| Vitamin D: Maintains blood calcium, raises calcium absorption from GI, lowers calcium from kidney, releases calcium from bone, mineralization of bones and teeth |
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Term
| What are the functions of Vitamin E |
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Definition
| Vitamin E: Antioxidant (quenching the free-radicals), stabilizes the cell membranes, supports immune function, helps keep nerve development normal, protects polyunsaturated fatty acids from food protects against heart disease. |
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Term
| What are the functions of Vitamin k |
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Definition
| Vitamin K: Synthesis of blood-clotting proteins, proteins important in bone mineralization |
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Term
| What are the functions of Vitamin C |
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Definition
| Vitamin C: Collagen synthesis (strengthens blood vessel walls, forms scar tissue, matrix for bone growth), antioxidant, restores Vitamin E to active form, hormone synthesis, supports immune cell functions, helps absorb iron. |
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Term
| What are the functions of Thiamin |
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Definition
| Thiamin: Part of a co-enzyme needed in energy metabolism, supports normal appetite and nervous system function |
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Term
| What are the functions of Riboflavin |
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Definition
| Riboflavin: Part of a co-enzyme needed in energy metabolism, supports normal vision and skin health |
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Term
| What are the functions of Niacin |
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Definition
| Niacin: Part of a co-enzyme needed in energy metabolism |
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Term
| What are the functions of Folate |
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Definition
| Folate: Part of a co-enzyme needed for new cell DNA syNthesis |
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Term
| What are the functions of Vitamin B12 |
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Definition
| Vitamin B-12: depends on folate for activation. Helps maintain nerve cells and the sheaths that encompass them, part of co-enzymes needed in new cell synthesis |
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Term
| What are the functions of Vitamin B6 |
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Definition
| Vitamin B-6: Part of co-enzyme needed in amino acid and fatty acid metabolism, helps convert tryptophan to niacin/serotonin, helps to make hemoglobin for red blood cells. |
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Term
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Definition
| Antioxidants: C, E, selenium, beta carotene (not vitamin A--just its precursor beta carotene is an antioxidant, [a provitamin])An antioxidant is any compound that prevents oxygen from attaching to another molecule, usually by attaching the oxygen to itself. Oxygen attaching to a molecule will usually change the chemical properties of the molecule. They sacrifice themselves. |
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Term
| What are the food sources of Vit A. |
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Definition
| vit. A - fortified milk, beef liver, carrots, bok choy, sweet potatoes, apricots, spinach |
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Term
| What are the food sources of Vit D |
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Definition
| vit. D - fish and fish oils: fortified milk, sardines, salmon, cod liver oil, enriched cereal, tuna, sunlight |
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Term
| What are the food sources of Vit E |
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Definition
| vit. E - veggie oils and products made from them: margarine, salad dressing, mayo, safflower oil, wheat germ, sunflower seeds, canola oil. High temperatures (such as frying french fries) destroy it. |
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Term
| What are the food sources of Vit k |
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Definition
| vit. K - produced by bacteria in the gut, green leafy veggies, veggie oils, canola oil, cauliflower, salad greens, spinach, soybeans, cabbage |
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Term
| What are the food sources of Vit c |
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Definition
| vit. C- Citrus fruits, cabbage-type veggies, dark green veggies, cantaloupe, strawberries, peppers, lettuce, tomatoes, potatoes, papayas, mangoes. (destroyed by heat and oxygen) |
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Term
| What are the food sources of Thiamin (B1) |
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Definition
| Thiamin (B1)- pork, ham, bacon, liver, whole and enriched grains, legumes, seeds (occurs in all nutritious foods in moderate amounts.) |
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Term
| What are the food sources of Riboflavin |
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Definition
| Riboflavin- milk, yogurt, cottage cheese, meat, liver, leafy green veggies, whole grain/enriched breads and cereals; Milk and grains especially good source.. (milk in opaque container) |
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Term
| What are the food sources of Niacin |
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Definition
| Niacin- milk, eggs, meat, poultry, fish, whole-grain/enriched grains and cereals, nuts, and all protein-containing foods except corn |
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Term
| What are the food sources of folate |
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Definition
| Folate- asparagus, avocado, leafy green veggies, beets, legumes, seeds, liver, enriched breads, cereal, pasta, and grains, eggs. |
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Term
| What are the food sources of vit b12 |
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Definition
| vit. B12- meat, fish, poultry, milk, cheese, eggs, and all other animal products. |
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Term
| What are the food sources of vit b6 |
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Definition
| vit. B6- meat, fish, poultry (protein rich foods), potatoes, leafy green veggies, and some fruits. |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Vit A |
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Definition
| vit. A - decreased cell division and deficient development, night blindness, impaired bone development, keratinization (accumulation of keratin in tissues), easily decayed teeth, impaired immunity, xerosis (corneal drying). |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Vit D |
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Definition
| vit. D - rickets (the inability to mineralize newly forming bone) in children; osteomalacia (overabundance of unmineralized bone protein) in adults; malformed teeth, muscle spasms. |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Vit C |
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Definition
| vit. C - Scurvy (weakens cartilage connective tissue and bruising), immune suppression, frequent infections, bleeding gums, loosened teeth, muscle degeneration and pain, depression, disorientation, bone fragility, joint pain, pinpoint hemorrhages, rough skin, blotchy bruises, failure of wounds to heal |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Vit K |
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Definition
| vit. K - hemorrhage, poor skeletal mineralization, abnormal bone formation |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Vit E |
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Definition
| vit. E - red blood cell (RBC) breakage (anemia), nerve damage, |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Thiamin |
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Definition
| Thiamin (B1) - Beriberi (wet and dry - characterized by a loss of sensation in hands and feet, muscular weakness, advancing paralysis, and abnormal heart action), edema (excess of watery fluid collecting in the cavities or tissues of the body), enlarged heart, abnormal heart rhythms, heart failure, degeneration, weakness, pain, apathy, irritability, difficulty walking, loss of reflexes, mental confusion. |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Riboflavin |
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Definition
| Riboflavin- Ariboflavinosis, cracks at corners of mouth, smooth magenta tongue, sore throat, hypersensitivity to light, reddening of cornea, skin rash |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Niacin |
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Definition
| Niacin- Pellagra (symptoms include 4 D’s: diarrhea, dermatitis, dementia and death), vomiting, abdominal pain, black or bright red swollen smooth tongue, irritability, loss of appetite, weakness, headache, dizziness, mental confusion progressing to psychosis or delirium, flaky skin rash on areas exposed to sun |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Folate |
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Definition
| Folate- anemia (large-cell type), elevated homocysteine, heartburn, diarrhea, constipation, immune suppression, frequent infections, smooth red tongue, increased risk of neural tube birth defects, depression, mental confusion, fatigue, irritability, headache, spina biffida for children in mother’s womb |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Vit B12 |
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Definition
| B12- pernicious anemia (deficiency in the production of red blood cells), smooth tongue, fatigue, nerve degeneration progressing to paralysis, tingling or numbness. |
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Term
| What is the name and symptom of this vitamin's deficiency disease? Vit B6 |
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Definition
| B6- anemia (small-cell type), depression, confusion, abnormal brain wave pattern, convulsions, rashes; greasy, scaly dermatitis |
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Term
| Identify the toxicity problems for this Vitamin- Vit A |
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Definition
| Vitamin A- Birth defects (accutane), bone demineralization, pressure on the brain and spinal cord, reduced bone density, liver abnormalities. |
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Term
| Identify the toxicity problems for this Vitamin-Vit D |
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Definition
| Vitamin D (potentially most toxic vitamin)- Calcification of soft tissue - kidney, liver, blood vessels; elevation of blood calcium, thirst, headache, nausea, weakness. |
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Term
| Identify the toxicity problems for this Vitamin-Vit E |
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Definition
| Vitamin E- increases the effects of anti-clotting medication (uncontrolled bleeding), general discomfort, nausea, blurred vision, fatigue |
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Term
| Identify the toxicity problems for this Vitamin-Vit K |
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Definition
| Vitamin K- Interference with anti-clotting medication (inhibits the anti-clotting agents), jaundice |
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Term
| Identify the toxicity problems for this Vitamin-Vit C |
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Definition
| Vitamin C- nausea, abdominal cramps, diarrhea, excessive urination, headache, fatigue, insomnia, aggravation of gout, rashes, kidney stones in susceptible people |
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Term
| Identify the toxicity problems for this Vitamin-Niacin |
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Definition
| Niacin- nausea, vomiting, painful flush and rash, sweating, liver damage, impaired glucose tolerance |
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Term
| Identify the toxicity problems for this Vitamin-Folate |
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Definition
| Folate- masks vitamin B12 deficiency symptoms |
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Term
| Identify the toxicity problems for this Vitamin-Vit B6 |
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Definition
| Vitamin B6- irreversible nerve damage, numbness, difficulty walking |
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Term
| What are the major roles of water? |
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Definition
-Water makes up about 60% of adults’ body weight, carries nutrients throughout the body, participates in chemical reactions: carries nutrients/macromolecules to the body cells,
-Transport: Carries nutrients/macromolecules to the body cells
-Temp. regulation: During intense exercise or heat, water is able to diffuse heat from the core out to the skin for cooling effects. Also heat is lost through sweating. (See also coolant)
-Solvent: Dissolves amino acids, glucose, minerals, and other substances needed by cells.
-Cleansing Agent: Cleanses tissue and blood - wastes dissolve in watery blood - kidneys filter and excrete them with water (urine).
-Lubricant and Cushion: For joints, digestive tract, respiratory tract, and all tissue moistened with mucus.
-Coolant: Sweat - body routes blood through capillaries just under skin. Skin secretes sweat and water evaporates, cooled blood flows back to cool the body’s core.
-Shock Absorber: Protects sensitive tissue such as spinal cord, eyes, and fetus.
-Chemical Reactions: Actively participates in chemical reactions |
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Term
| How do electrolytes affect water |
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Definition
Fluid and electrolyte balance - Major minerals form salts - water follows salt. When salts dissolve in water they separate into ions called electrolytes.
--Proteins in cell membrane pump:
- potassium INTO the cell
- sodium OUT OF the cell |
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