Nutrition overview for midterm
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Define Nutrition | show 🗑
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show | 1-food is basic need of all humans
2-Foods provide E Nutrients,Other biologically active substances
3-Health problems related to nutrition originate within cells
4-“malnutrition” can result from both inadequate and excessive levels of nutrient intake
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Define Food security | show 🗑
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Define Food Insecurity | show 🗑
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What is a calorie? | show 🗑
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What is a nutrient? | show 🗑
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show | Fats
Carbohydrates
Protein
Vitamins
Minerals
Water
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What are carbohydrates? | show 🗑
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What are proteins? | show 🗑
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What are the 4 types of fats? | show 🗑
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How many vitamins? | show 🗑
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How many minerals? | show 🗑
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What are the energy nutrients? | show 🗑
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show | chemicals needed for conversion of carbohydrates, proteins, and fats into energy
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What are phyto-chemicals? | show 🗑
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show | nutrient that must be supplied by the diet because the body cannot make sufficient amounts for survival
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show | Nutrients that can be manufactured by the body – but still have vital roles in body processes. Can be present in food, but are NOT required in diet
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Does everyone need the same amount of nutrients? | show 🗑
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show | Dietary Reference Intakes
Recommended daily levels of intake that not only meet the nutrient needs of almost all healthy people (97-98%), but also promote health and help reduce the risk of chronic disease. Developed by US and Canada
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What are Tolerable upper intake levels? | show 🗑
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show | When the cell's need for nutrients differs from the amount supplied
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What is a deficiency? | show 🗑
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Humans have ________ adaptive mechanisms to manage variations in nutrient intake | show 🗑
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Malnutrition is caused by x, y, z/ | show 🗑
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Some groups are at a higher risk for being inadequately nourished than others. Name some | show 🗑
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Can poor nutrition cause disease? | show 🗑
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show | Adequacy, variety, balance
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show | Foods that provide multiple nutrients in appreciable amounts relative to calories
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show | Foods that provide higher levels of calories relative to nutrient content
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Are there good or bad foods? | show 🗑
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show | True!
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show | Nutrient
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show | nutrients
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X and Y are processes that make nutrients in foods available for use by the body. | show 🗑
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show | secretions break down food into absorbable pieces
vitamins and minerals are released!
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How long is the digestive tract? | show 🗑
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Define ingestion | show 🗑
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Define digestion | show 🗑
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what are the 2 types of digestion? | show 🗑
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show | the process by which the nutrients and other substances enter the circulatory or lymphatic system
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show | removal of any food stuff or nutrient that has not been absorbed in the intestine
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show | movement by the muscular components of the digestive tract; peristalsis-rhythmic wavelike contractions
segmentation- forward and backward muscular action
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show | Enzymes
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What secretes enzymes? | show 🗑
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What is an enzyme? | show 🗑
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Although there are over 100, what are the 3 primary enzymes for digestion? | show 🗑
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show | chewing causes saliva to be released.
saliva lubricates food to be swallowed
saliva contains amylase and lipase
Amylase starts breaking down starch
lipase begins to break down fats
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What function does the esophagus serve? | show 🗑
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show | Releases few teaspoons of chyme into the small intestine until empty, high fiber meals pass more quickly
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What are the intestines like? What are villi? | show 🗑
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show | The small intestine
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show | Digestion complete when carbohydrates, proteins, and fats are reduced to smaller substances that can be absorbed, and when vitamins and minerals are released.
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Water and sodium are absorbed where? | show 🗑
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What is the large intestine like? What is its function? | show 🗑
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show | the end products of digestion are taken up by lymphatic and circulatory systems for distribution to cells of body.
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This is absorbed into blood vessels. | show 🗑
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show | carbohydrate and protein products
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Define metabolism. | show 🗑
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What causes heartburn/gastro esophogeal reflux? | show 🗑
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show | straining to pass hard, dry stools; slow movement of feces through colon
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What is diarrhea? What causes it? | show 🗑
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What is vomiting/ reverse peristalsis? | show 🗑
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show | production and release of gas from the lower intestinal tract
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What causes lactose maldigestion? | show 🗑
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show | chains of amino acids
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show | organic compounds, C, H, O, N
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show | Nitrogen
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show | 20 common. 9 essential. 11 nonessential
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What are the 4 major functions of proteins? | show 🗑
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show | 10-35%
50-175
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show | 45-65%
225-325g
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What is the recommended range of total calories from fat? How many grams? | show 🗑
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show | 70%
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show | Small intestine
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show | Nitrogen is removed from the amino acids then is excreted in the urine leading to greater water needs
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What do you call a chain of amino acids? What can they do? | show 🗑
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show | DNA directs protein synthesis and order of amino acids in chains, which determines type and function of protein formed
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What is the denaturation of proteins? How can you do this in foods? | show 🗑
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show | amount of protein in food and proportion of essential AA
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Can individual amino acids be stored in the body? What happens if one or more AA is missing? | show 🗑
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What is a complete protein? | show 🗑
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show | it is deficient in one or more essential AA
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How can vegetarians get the protein? | show 🗑
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show | high fat and low fiber
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show | beans & grains mixed with lean meats & low-fat dairy products
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Protein foods are a good source of these 4 micro-nutrients. | show 🗑
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show | lower strength for breathing, higher susceptibility for infection, abnormal organ functions, and death
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show | enough calories, not enough protein
after child weaned from breast-milk, in sever alcoholics, swollen belly look
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show | insufficient calories and protein, aka protein-E malnutrition, skin and bones
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show | anorexia nervosa & diseases causing cachexia, Infection, diarrhea, and dehydration
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show | 45%, nausea, weakness, and diarrhea; diets very high in protein result in death after several weeks
termed “rabbit fever”
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show | weak bones, kidney stones, cancer, heart disease, and obesity
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show | High intakes of individual amino acid supplements can harm health by disrupting protein synthesis
Amino acid supplements:
May cause loss of appetite, diarrhea, & GI upsets
Increase workload of liver and kidneys, & likelihood of dehydration
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show | Only in combination with exercise and good diet, most athletes get enough through regular diet, may benefit 15 additional grams
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Where do most carbohydrates come from? | show 🗑
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How are carbohydrates made? | show 🗑
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What organic compounds are Carbohydrates made of? | show 🗑
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How many calories/g do carbohydrates have? | show 🗑
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show | Sparing protein,
dietary fiber,
sweetening agent
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show | 1) Simple sugars
2) Complex carbs (starches)
3) Total fiber
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What are the 2 types of simple sugars? | show 🗑
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What are the 3 monosaccharides? | show 🗑
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show | consist of 2 linked molecules
sucrose (table sugar)= glucose+fructose
maltose (malt sugar) = glucose+glucose
lactose (milk sugar) = glucose+galactose
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show | Immediate energy source to all cells
Converted into glycogen (limited store in liver(90g) muscle(150g))
Converted into adipose tissue (unlimited storage)
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show | controlling blood glucose levels,
required for glucose uptake into cells
enhances conversion of excess glucose to glycogen (glycogenesis)
enhances storage of excess glucose to fat in adipose tissue
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show | a measure of the speed with which the carbohydrates in food are broken down to glucose (sugar) and enter the blood stream, causing a rise in blood sugar
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show | High- Glucose, white bread, baked potatoes, jelly beans
Low-Fructose, xylitol, hummus, apples, all-bran cereal
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What is the greatest source of sugar for a lot of people in the US? | show 🗑
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show | similar! 4 cal/g and not a lot of other nutrients
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How much sugar is ok? (%) | show 🗑
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Why is sugar bad? | show 🗑
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What does sugar do to your teeth? | show 🗑
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show | Stickiness and frequent consumption of sugary/starchy foods increases tooth decay
Eating sticky foods
Eating sugary foods between meals
Frequently sipping sweetened beverages
Chewing sugary gum
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What are baby bottle carries? | show 🗑
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show | contain 4 calories per gram
reduced absorption
causes less dental caries
may cause gas or diarrhea
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What is aspartame? Teeth? Can you cook with it? | show 🗑
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show | Sweet n' Low
100+ years
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What is sucralose? Can you cook with it? Teeth? | show 🗑
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show | Monosaccharides
Disaccharides
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What are the complex carbohydrates? | show 🗑
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Do people get enough fiber? How can you get enough? Do cooked foods have less fiber? Fast food? | show 🗑
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show | Nope
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show | functional fiber
dietary fiber
total fiber
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show | Insoluble: full-feeling, help control post-meal glucose rises, prevent constipation
Soluble: decrease fat/cholesterol absorption
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show | helps body function more efficiently
lowers risk heart disease, colon cancer, obesity, constipation, hemorrhoids, diverticular disease
lower blood cholesterol
assists in blood glucose contro
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show | 25-40 g/d
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show | Yeppers
beans, peas, lentils, fruits, oat bran, oatmeal, barley, corn, carrots, white potatoes
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show | nope
Cellulose
whole grains, unrefined cereals, vegetables, seeds, popcorn, nuts
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What is diabetes? | show 🗑
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What are the 3 types of diabetes? | show 🗑
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show | blurred vision, frequent urination, weight loss, infection, delayed wound healing, hunger/thirst, fatigue
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Long term effects of diabetes: Number 1 killer of diabetics? | show 🗑
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What is pre-diabetes? What are some risk factors? | show 🗑
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show | Weight loss/healthier food choices & more physical activity
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What is insulin? What are some of its functions? | show 🗑
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show | When cell membranes have reduced sensitivity to insulin, more insulin than normal is required to transport glucose into cells, leading gradually to elevated blood sugars
Obesity, Low levels of physical activity, & Genetic predisposition
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Who gets type 2 diabetes? | show 🗑
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show | Weight loss alone improves Blood Glucose control (5-10%)
Proper diet crucial
Regular exercise program (150+minutes/wk)
Medications/insulin if needed
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What is type 1 diabetes? | show 🗑
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show | Diets designed to match insulin doses to food intake, either by set meal doses or CHO counting, to keep BS in normal ranges
Carefully planned meals are consumed in specific amounts
Physical activity improves BG levels and insulin utilization
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show | Defined as abnormally low blood glucose levels
Symptoms include irritability, anxiety, weakness, sweating, rapid heart beat and hunger
True hypoglycemia is rare
Often related to erratic eating patterns or inadequate intake
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show | 9!!!! (super energy dense)
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show | Essential fatty acids, fat-soluble vitamins, phytochemicals
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show | Raise blood cholesterol
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What does excessive fat intake promote? | show 🗑
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show | Unsaturated fats!
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show | Insoluble
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What are the 3 lipid groups? | show 🗑
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What is the structure of a triglyceride? What are the 2 essential fatty acids? They are ____ soluble? | show 🗑
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What are the 4 fat soluble vitamins? | show 🗑
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How do fats contribute to food flavors, and hunger? | show 🗑
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What do fats do for cell membranes? | show 🗑
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show | adipose tissue, Energy
3500 calories/lb
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Excess calories from protein and carbohydrates are converted to triglycerides and stored in the body as ______- | show 🗑
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What do fats do for the organs? | show 🗑
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show | C molecules have as much H as possible
Solid at room temperature
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show | C molecules don't have as much H
Liquid at room temperature
Plant foods are the source
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show | Mono=1 C bond is unsaturated
Poly=multiple C bonds unsaturated
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show | An Omega 6 essential fatty acid, that Americans consume a lot of
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show | An Omega 3 essential fatty acid (DHA/EPA)
Found in walnuts, flaxseed, canola oil, and soybeans
Best sources are marine oils due to content of DHA and EPA
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What does regular consumption of Omega 3 fatty acids lead to? | show 🗑
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What does the hydrogenation of fats do? Where can you find these? | show 🗑
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show | Trans fatty acids raise blood cholesterol levels more than any type of fat
Trans fat comes from hydrogenated vegetable oils
More stable/longer shelf life
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When did the FDA require that the Nutrition Fact Panel list trans fat? | show 🗑
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Where is cholesterol found? | show 🗑
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Where does cholesterol come from? | show 🗑
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show | No, b/c the liver produces it
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Where is cholesterol found? What does it do? | show 🗑
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show | Nope
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show | Imitate taste, texture, and cooking properties of fats with fewer calories
When used in food products reduces total fat content of food item/overall diet
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show | A synthetic fat, with a different configuration from triglycerides, not digested or absorbed by body
dramatic caloric reduction in food products when used as fat replacer
sensory qualities of fat
heat stable
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What diseases do fat contribute to? | show 🗑
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show | : smoking, sedentary lifestyle, stress, diabetes, elevated cholesterol, hypertension, obesity (central adiposity)
Unmodifiable: age, family history, gender (male)
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show | HDL- good cholesterol
LDL- bad cholesterol
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show | Primary carrier for cholesterol in the blood
Associated with increased risk for heart disease
Elevated levels injure arteries and promote plaque formation/progression of CHD
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show | Associated with reduced risk for heart disease
Plays a role in transporting cholesterol away from arterial walls
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show | LOW
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show | Eat more fish
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What is a good cholesterol intake per day? | show 🗑
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show | chemicals in food required in small amounts for normal growth and health, chemical substances that have specific metabolic functions
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show | Nope
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What do adequate vitamin intakes protect people against? | show 🗑
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Every vitamin has a range of intakes where it functions best. T/F | show 🗑
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show | Impairs the body's functioning
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What is the best strategy for boosting your vitamin intake? | show 🗑
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show | 14 have been discovered
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show | Water or fat soluble
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show | activating enzymes (serving as co-enzymes) in the conversion of macronutrients in to energy
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What is a co-enzyme? | show 🗑
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Are vitamins considered essential nutrients? | show 🗑
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show | A, E, D, K
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Because fat soluble vitamins are not soluble in water, they require what for digestion? | show 🗑
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show | in fatty tissues and the liver
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show | Yes, they can be toxic
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What do fat soluble vitamins generally do in the body? | show 🗑
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Does it take longer for fat soluble or water soluble vitamin deficiencies to develop? | show 🗑
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What vitamins are water-soluble? | show 🗑
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show | serve as co-enzymes
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How do water soluble vitamins travel in the body? | show 🗑
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show | through the kidneys in urination
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show | a small amount
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show | pregnancy, lactation, growth, fevers, injury, surgery, and alcoholism
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How long does it take for a water soluble vitamin deficiency to develop? | show 🗑
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What do you need vitamin A for? | show 🗑
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show | A- Animal foods,
b-carotene-Brightly colored orange, yellow, and green vegetables/fruits, fortified skim milk.
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How can you get vitamin D? | show 🗑
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What are the vitamin D functions? | show 🗑
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What are risks of vit D deficiency? | show 🗑
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What is the main function of vitamin E? What disease can it help prevent? | show 🗑
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show | not often
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show | plants, most from nut and seed oils
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show | blood clotting
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show | uncontrolled bleeding (hemorrhage)
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show | Dark green leafy vegetables (spinach) and liver
Produced by bacteria in the intestines
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What are your 10 water soluble vitamins? | show 🗑
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What is the main function of Thiamin(B1)? | show 🗑
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show | Beriberi
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show | Energy metabolism
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Can you have a riboflavin toxicity? | show 🗑
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What is a major source of riboflavin? How can it be destroyed? | show 🗑
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What are the main functions of niacin? | show 🗑
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What is the deficiency disease associated with niacin? | show 🗑
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show | high protein foods
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What is folate for? | show 🗑
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What is the deficiency disease associated with folate? | show 🗑
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show | leafy greens, fortified grains
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show | 400 micrograms of folic acid before and in pregnancy prevents about 2/3 of cases of neural tube defects in newborns
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What are neural tube defects? | show 🗑
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show | new cell synthesis
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Who needs B12 supplementation? | show 🗑
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Where do you find vitamin B12 | show 🗑
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show | Pyridoxine
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show | amino acid synthesis and metabolism
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show | chronic alcohol abusers
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What is the function of pantothenic acid? | show 🗑
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When did Choline become classified as a B vitamin? | show 🗑
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show | transport and metabolism of lipids
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show | Collagen synthesis, antioxidant,
enhances iron absorption
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show | Scurvy
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show | citrus fruits, vegetables and fruits
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show | Pregnant/lactating women (folate/iron)
Women with heavy bleeding (iron)
Women of childbearing age (iron, folate, calcium)
Smokers (B vit/C)
Alcoholics (B1, Folate, B6, C)
Vegetarians (calcium, iron, zinc, vitamin B2 and B12, vitamin D)
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Who should take a multivitamin? | show 🗑
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If taking multi-vit, what % DV should you take? | show 🗑
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What vitamins serve as antioxidants? | show 🗑
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show | can prevent/repair damage to cells caused by free radicals by stabilizing oxidized molecules
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show | a nutrient that can be converted into another nutrient
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show | indicate levels of intake from foods, fortified foods, and
supplements that should not be exceeded
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show | 15 and water
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show | hydration, temperature control, transport, & removal of waste products, medium for chemical reactions
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show | Water
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show | water
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How much of an adult body is water by weight? | show 🗑
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How much water in: Blood, tissues, bone, fat cells? | show 🗑
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show | enough to replace losses from urine, sweat, stool, respiration
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What happens to the thirst sensation with age? | show 🗑
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When do you need extra water? | show 🗑
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show | check your weight before and after an activity
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How much can strenuous activity increase your water needs by? | show 🗑
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show | 70-90% in fruits/veg
50-70% in meats
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HOw much water do physically inactive people need? | show 🗑
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How much fluid is needed from liquids for men? Women? | show 🗑
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How many cups of water per day is associated with a reduced risk of bladder, breast, & colon cancer and kidney stone formation ? | show 🗑
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show | nausea & dizziness
lightheadedness & headache
fast heart rate
increased body temperature
fatigue & impaired mental focus
dry sticky mouth
unable to produce tears
dry skin
low urine output; darker color
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show | kidney failure and even death
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What causes hyponatremia? | show 🗑
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Where is water intoxication documented? | show 🗑
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show | 3%
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Who is responsible for the safety of the public water supply in the US? | show 🗑
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show | Local water utilities
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Is bottled water superior? Who regulates it? | show 🗑
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What is hard water? | show 🗑
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show | naturally or filtered low in minerals
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show | 15
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The bioavailability of minerals depends on what? | show 🗑
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What do charges do for minerals? | show 🗑
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show | stimulating muscle contraction & nerve impulse propagation
help maintain adequate water balance in body
assist in acid-base balance
act as cofactors
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Minerals can serve as cofactors, what does that mean? | show 🗑
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Can mineral charges be a problem? | show 🗑
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What is the function of the mineral K? | show 🗑
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show | irregular heart beat
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show | bananas, potatoes, tomatoes, oranges, milk & milk products
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show | component of bones and teeth
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show | milk & milk products, meats, seeds & nuts
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What is the function of fluoride? | show 🗑
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show | Water supply, not removed by filters
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show | discoloration of teeth and bones
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show | growth, taste, smell, hearing, immune function, carbohydrate metabolism
more than 200!!!
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show | Component of thyroid hormone that
help regulate energy production & growth
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show | goiter, inland
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What is the function of Calcium? | show 🗑
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What is remodeling? How often are they completely replaced? | show 🗑
|
||||
How long do bones develop and mineralize? | show 🗑
|
||||
show | decreased osteoporosis risk
🗑
|
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How can you increase your bone mass before age 30? How can you preserve it? | show 🗑
|
||||
What does vitamin D? | show 🗑
|
||||
show | Dairy products
Soy milk
Tofu
Kale, broccoli, & bok choy
Calcium-fortified foods
Daily calcium intake needs: 1-1.3 grams or 1000 to 1300 milligrams (mg)
🗑
|
||||
1/2 of females in the US consume this much calcium a day? | show 🗑
|
||||
What contributes to decreased milk and calcium consumption? | show 🗑
|
||||
How many men/women are affected by osteoporosis? | show 🗑
|
||||
What are non changeable osteoporosis risk factors? | show 🗑
|
||||
show | Ca deficiency, smoking, excessive alcohol, ovarectomy before 45, inactivity, Vit. D deficiency
🗑
|
||||
Can you consume too much Ca? | show 🗑
|
||||
What is the main function of iron? | show 🗑
|
||||
show | Heme-iron sources *higher bioavailability
Non-heme-plant sources
🗑
|
||||
show | liver, red meat, dried beans, fortified cereals, raisins, & prune juice
Cooking foods in iron & stainless steel pans can provide significant source of iron
🗑
|
||||
What can improve iron absorption? | show 🗑
|
||||
What protects from iron absorption and deficiency? | show 🗑
|
||||
What are some signs of iron deficiency? | show 🗑
|
||||
show | paleness, exhaustion, rapid heart rates
🗑
|
||||
What about excess iron? | show 🗑
|
||||
show | – an inherited disorder resulting in over absorption of iron
🗑
|
||||
What was a major change in the 2010 Dietary Guidelines? | show 🗑
|
||||
show | for heart disease, kidney failure, stroke, & myocardial infarction
increase with age
🗑
|
||||
show | < 120/80 mm Hg (millimeters of mercury)
🗑
|
||||
show | 90% called essential hypertension
Risk factors for hypertension :
Age & family history
High sodium diet, obesity, physical inactivity, excess alcohol consumption, low fruit & vegetable consumption
🗑
|
||||
show | Reduction in salt intake, weight loss, and physical activity improve blood pressure
🗑
|
||||
What are the recommended sodium intakes? | show 🗑
|
||||
How many mg of sodium in one teaspoon of salt? | show 🗑
|
||||
show | Dietary Approach to Stop HTN (DASH) diet based on vegetables, fruits, low-fat dairy products, whole grains, poultry, & fish
🗑
|
||||
show | Don't add salt to foods; use spices and lemon juice instead
Consume fresh/frozen fruits & vegetables
no-salt-added canned foods
Select low-sodium foods (check food label)
Avoid high-salt processed foods including salad dressings, pickles, canned soup
🗑
|
||||
show | Nope, older people have lower sensitivity to salt
🗑
|
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