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FSHN 150- Unit 1
| Question | Answer |
|---|---|
| three macronutrients | carbohydrates, fats, proteins |
| how many essential vitamins? | 13 |
| how many essential minerals? | 21 |
| under stress, females... | increase food intake |
| under stress, males | decrease food intake |
| if animals have access to water and exercise... | they will select a diet that's most suitable for them |
| hunger | a physiological inclination to adapt to fat stores |
| appetite | not adaptive & may be inappropriate |
| glucoseneogenesis | the process of converting amino acids into glucose |
| water is what percent of food (in weight)? | 60% |
| water accounts for what percent of body tissue? | 70% |
| how many fat soluble vitamins? | 4 |
| how many water soluble vitamins? | 9 |
| one calorie= | the heat to warm 1g water 1 degree Celsius |
| how many kcal is 1 pound of body fat? | 3500 |
| carbohydrates are how many kcal per gram? | 4 kcal |
| protein is how many kcal per gram? | 4 kcal |
| fat is how many kcal per gram? | 9 kcal |
| alcohol is how many kcal per gram? | 7 kcal |
| three uses of energy in the body | muscular activity, metabolic reactions, heat |
| carbs can be converted into bodily | carbs, fat, protein |
| protein can be converted into bodily | carbs, fat |
| fat can be converted into bodily | fat |
| alcohol can be converted into bodily | fat |
| fat CANNOT be converted into bodily | carbs/fat |
| three ways of measuring nutritional status | diet assessment, biochemical tests, clinical exam |
| 4 types of biochemical tests | blood, urine, fecal, tissue analysis |
| anthropometry | a series of non-invasive measurements that give info to extrapolate lean body mass and body fat |
| frank deficiency | <%10 RDA |
| marginal deficiency | 50-70% RDA |
| four stages of nutrient deficiency | deficiency, declining stores, abnormal functions, overt symptoms |
| primary deficiency | not enough of a certain nutrient |
| secondary deficiency | some other factor is interfering with the primary nutrient deficiency |
| nutrient density | nutrient content expressed relative to kcal content |
| two overarching concepts of 2010 dietary guidelines | maintain a calorie balance to sustain a healthy weight, focus on consuming nutrient-dense foods |
| top source of calories for adults | alcohol |
| top source of calories for children | pizza and soda |
| top source of calories for young children | milk |
| foods to reduce | sodium, fats (saturated, trans, cholesterol), calories from added sugar, refined grains, alcohol |
| foods to increase | fruit, veggies, whole grains, milk, seafood, oils |
| nutrients of public health concern (4) | potassium, fiber, calcium, vitamin D |
| eat __ fruit and veggies per day | >4.5 cups |
| eat __ fish per week | >2 3.5-oz servings |
| eat __% fiber (of total carbs) | 10% |
| eat ___ sodium per day | <1500mg |
| drink ___ of soda per week | <36 oz (450 kcal) |
| half your plate should be | fruits and veggies |
| half of your grains should be | whole grains |
| EAR | estimated avg requirement (covers ~50% of individuals) |
| RDA | recommended dietary allowance (EAR+safety factor- ~98% of individuals) |
| AI | adequate intake (observed- surrogate for nutrients lacking EAR/RDA) |
| UL | tolerable upper intake level |
| EER | estimated energy requirement (no safety factor) |
| DRI | dietary reference intakes |
| DRI for carbs | 45%-65% of kcal |
| DRI for fat | 20%-35% of kcal |
| DRI for protein | 10%-35% of kcal |
| DRI for fiber | 38 g for men; 25 g for women |
| 2 things on nutrition facts that are not necessary nutrients | sugars, cholesterol |
| 2 vitamins required on nutrition facts | vitamin A, vitamin C |
| 2 minerals required on nutrition facts | calcium, iron |
| ingredients are ordered by | mass |
| "sugar free" | less than 0.5g |
| "reduced sugar" | >25% less |
| "low calorie" | <40kcal |
| "reduced calorie" | >25% fewer |
| "good source" (of a vit/min) | 10-19% DV |
| "high" (of a vit/min) | >20% DV |
| "natural" | nothing synthetic |
| "extra lean" | <5g of fat |
| "lean" | <10g of fat |
| "light Na" | 50% less |
| "reduced Na" | 25% less |
| whole food | as close to the agricultural source as possible (max nutrient density- w/ exception of whole milk) |
| partitioned foods | made from components extracted from whole foods (ALWAYS less nutrient dense) |
| processed foods | made from whole foods+ freezing (bad), dehydrating (bad), enriching (good) |
| paleolithic diet | ~50% kcal from wild meat (fewer carbs, fat, cereal grains, daity) & increased exercise |
| observational human studies | let people eat, observe (prospective or retrospective) |
| interventional human studies | experimental- can infer causation |
| case-control | find groups that already eat a certain way, compare groups |
| to become an RD | undergrad degree in dietetics, 12 mo internship, pass AND exam |
| AND | academy of nutrition and dietetics |
| 3 types of RDs | clinical, public health, food service |
| # of cells in the human body | 100 trillion |
| what percent of human cells are microbial? | 90% |
| # of human genes | 30,000 |
| # of human proteins | 100,000 |
| # of proteins per cell | 5,000 |
| cholesterol's purpose in the cell | membrane structure |
| chyme | food/mucus mixture that moves through the GI tract |
| peristalsis | consticting and relaxing to push a bolus through GI tract |
| 3 layers of muscles that make peristalsis work | x axis, y axis, 40 degrees |
| enterocytes | cosal epithelial cells that absorb nutrients |
| bile | breaks down fat at the top of small intestine |
| duodenum | 1st part of small intestine |
| jejunum | middle of small intestine |
| gallbladder | stores bile for secretion into small intestine |
| ilium | end of small intestine |
| veinous blood goes... | to the liver |
| lymph goes... | to the aorta |
| nutrients the stomach absorbs | alcohol (20%), water (minor amt) |
| nutrients the large intestine absorbs | Na, K, Cl, some fatty acids, water (10%-30%) |
| arterial blood | arterioles->capillaries |
| lymph | (in extracellular space) delivers O2/nutrients to cells, receives CO2/waste from cells |
| hepatic portal blood | goes to liver (low in oxygen!) |
| liver | extracts & stores some nutrients (rest go to the heart) |
| left ventricle | pumps to the rest of the body via arteries |
| hormones are a class of ____ | proteins |
| insulin | released due to increased blood glucose *anabolizes glucose to glycogen |
| glucagon | released due to depleted blood glucose (breaks down glycogen) *catabolizes glycogen to glucose |
| endocrine vs. exocrine | endocrine- secreted straight into blood exocrine- secreted via a duct |
| pancreatic amylase | (exocrine) breaks down covalent bonds in carbohydrates |
| lymphatic system | removes foreign substances from the blood and lymph, combats disease, maintains tissue fluid balance, aids in fat absorption |
| anabolic processes (def'n) | builds up |
| catabolic processes (def'n) | breaks down |
| evaluating health claims (7) | strength, consistency, dose-response, cause-effect, coherence, predictive value, alternative theories |
| phytochemicals | not dietarily essential- but provide health benefits |
| genistein | a phytochemical- (in soy) structure similar to estrogen |
| resveratrol | a phytochemical- (in grapes) antioxidant and anticancer effects |
| monosaccharides | glucose, fructose, galactose |
| disaccharides | sucrose, maltose, lactose |
| sucrose | glucose-fructose |
| maltose | glucose-glucose |
| lactose | glucose-galactose |
| disaccharidases | break down the covalent bonds b/w monosaccharides in disaccharides |
| starch | a polysaccharide- is BRANCHED |
| fiber | a polysaccharide- is NOT branched indigestible to humans (partially fermented) |
| why branching in polysaccharides? | takes up less space, can be broken down faster |
| amylopectin | a branched polysaccharide found in plants (stored energy) |
| amylose | a linear polysaccharide found in plants |
| glycogen | the polysaccharide found in human cells (energy storage) |
| where is glycogen stored? | liver, muscle |
| volatile fatty acids | fermented fiber- creates a small amount of energy |
| soluble fiber (2- and functions) | pectins, hemicellulose (lower cholesterol, slow glucose absorption) |
| insoluble fiber (2- and functions) | hemicellulose, cellulose (softens stool) |
| crude fiber analysis | underestimates food fiber due to harsh chemicals |
| fiber+water | increased fullness, softens stool |
| fiber+cholesterol | decreased blood cholesterol (& heart disease) |
| divericula | found in older adults- can burst if fiber intake is not adequate |
| fiber+toxins | toxins are excreted rather than absorbed |
| fiber+minerals | (NOT ADVANTAGEOUS) excreted w/ fiber rather than absorbed |
Created by:
melaniebeale
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