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Chapter 10 Weight Management Flashcards

6696373888	40 billion per year	The amount Americans spend on weight loss programs/products	0
6696382138	42% more	The percent that an obese person has to pay more in medical cost compared to a normal weight person	1
6696389658	2/3 of adults	Ratio of overweight adults in the US	2
6696400815	1/5 of children	Ratio of overweight children in the US	3
6696407100	Diabetes, heat disease & some forms of cancer	Being overweight increases risk of which diseases	4
6696418363	Menstrual irregularity, infertility & osterporosis	Being underweight increases risk of what?	5
6696457124	Excess muscle	Exception for being overweight	6
6705963718	3 times more	How much more does muscle weigh compared to fat	7
6705969942	Blump, thicker	Most culture perfer their women to be what	8
6696463861	Metabolism	What burns the most calories	9
6696471203	Increase muscle mass & lower body fat Burns calories Increases metabolism	What are the benefits of Physical Activity	10
6696496986	Basal Metabolic Rate (BMR)	The majority of where we expand our BMR	11
6696508649	Younger age Greater amount of muscle Regular activites Frequent eating Higher in Males Growth spurts	Higher BMR correlates with	12
6696520762	loss of muscles strict dieting skipping meals	What Lowers BMR	13
6696526529	Thyroid problems & physical stress	What factors can affect your BMR	14
6696534896	Add muscle Eat 3 meals and frequent snacks Eat less calories than you expend	Ways to lose weight	15
6705976596	5-6 times per day	To lose weight how many times should we eat per day	16
6696607728	1. Figure out # of calories to maintain your weight 2. Subtract or add calories	What are the steps to losing/gaining weight	17
6696652786	gradual weight loss of 1/2-2 pound every week	What are recommended weight loss goals for those of overweight	18
6696668143	1% of weight per week	What are recommanded weight loss goals for those who are obese	19
6705994465	3500 calories	How many calories are in one pound	20
6706005567	decrease by 500 calories per day	To lose 1 pound per week by how much should we decrease our calorie intake each day	21
6706023277	1/2 pound per week	A recommended weight loss goal per week	22
6706033526	2 pounds per week	What is the maximum safe weight loss per week	23
6696684318	apple & pear shaped	What are the two types of distrubution of fat	24
6696699475	increased health risk of heart problems & diabetes	What are the health risks of those apple shaped	25
6696712541	Health risk of heart problems and diabetes decreases	Are there health risk of those pear shaped	26
6696722462	waist circumference measure (with tape measure)	What quickly and acurately identifies health risks	27
6696730334	loss of muscle inadequate nutrients Binge eating	What can a too low calorie intake cause	28
6696738419	Eat when physically hungry Stop when satisfied eat small meals/snacks every 2-4 hrs	What are some eating goals	29
6696750770	Emotional eating Excessive dieting Repeated binges expand the stomach Eating out of habit/temptation Not expending enough calories through exercise Low metabolism due to not eating often and losing muscle Genetics	What are the obstacles of eating	30
6696784710	Theory that our bodies tends to maintain a certain weight even when we are trying to lose/gain weight	What is the set-point theory	31
6696795198	Theory that obesity and fat cells gained as a child is likely to lead to being overweight as an adult	What is the Fat Cell theory	32
6696802878	Too much food/calories Too little activity/exercise	From enviromental standpoint obesity results from:	33
6696810003	Psychological desire for food	What does it mean to have an appetite	34
6696814197	physical need for food	What does it mean to be hunger	35
6696818324	feeling of fullness/satisfaction felt after a meal	What does it mean to be satiety	36
6696828189	Excess eating of any food which will result in fat storage	What is feasting	37
6696833668	Body proteins is used for energy (quick weight loss results from loss of muscle and water)	What is fasting	38
6696843885	Less than 800 caloires & must be medically supervised	What is a very low calorie diet	39
6696851608	helpful for morbidly obese only	To whom are very low calorie diet heplful	40
6696860159	Dangerous side effects; sometimes death (even if approved)	Result of weight loss drugs & herbs	41
6696874388	food bypasses part of the stomach and small intestine to end up in a small pouch May not work long term	Results of Gastric-bypass surgery	42
6696889725	Obese people with health probems	For whom is weight loss surgery most appropriate for	43
6696901624	At first 1 oz	How much can be eaten after a weight loss surgery	44
6696927885	Gastric bypass Gastric banding Vertical sleeve banding	What are three types of weight loss surgery	45
6696939179	Avoiding rigid diets or total deprivation Aiming for slow weight loss Making most dinners with salad Always including vegetables with dinner Focusing on health, not number	What are some successful weight loss plans	46
6696958964	Eat more frequently Exercise Eating more caloric food first and saving veggies and high fibers for end Including more grains and fruits Adding extra cals to foods Add >700 cals per day Choosing healthy fats	What are some successful weight gain plans	47
6696978370	Anorexia & Bulimia	What are two types of eating disorders	48
6696980581	It is self starvation; refusal to eat; Intense fear of weight gain; distorted body image; and overestimating body fat	What is anorexia	49
6696987234	It is repeated cycles of gorging on food followed by vomiting. laxatives, fasting or excessive exercise; and feel like the lack control when eating	What is bulimia	50
6697021762	Higher among females Occur during teen/college years involve disordered parenting Higher among high achievers Disorderd perception of weight Treatment include team of medical, nutrition & psychological experts	What are the similarities between anorexia and bulimia	51
6697043558	Anorexia- very underweight; treatment may include hospitalization Bulimia- usually close to ideal weight/ slightly overweight	What are the differences between anorexia and bulimia	52
6697059592	Uncontrolled, repeated episodes of compulsive overeating & doesn't include symptoms of anorexia or bulimia	What does binge-eating disorder involve	53
6697068584	At least once per week for at least 3 months	How often does binging usually occur	54

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Impact of Fluids and Beverages on Nutritional Health Flashcards

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9482225168	Hard Water	water that has a high mineral (calcium and magnesium) content.	0
9482225169	Soft Water	water containing a high sodium concentration and little or no calcium or magnesium.	1
9482234717	Artesian Water or Artesian Well Water	water drawn from a well that taps a confined water-bearing rock or rock formation.	2
9482238908	Ground Water	water that comes from an underground body of water that does not come into contact with any surface water.	3
9482240604	Mineral Water	water that is drawn from an underground source and contains at least 250 parts per million of dissolved solids. if the water contains between 250 and 500 parts per million total dissolved solids, the statement "low mineral content" must appear. if it contains more than 1,500 parts per million, the statement "high mineral content" must appear. if a cup of the water contains at least 20 milligrams of calcium, 0.36 milligram of iron, or 5 milligrams of sodium, the product must carry nutrition labeling.	4
9482257124	Purified Water (also known as demineralized water, distilled water, deionized water, or reverse osmosis water)	water from which all minerals have been removed, thereby eliminating the possibility that the minerals might corrode pipes or appliances (such as a steam iron).	5
9482261453	Sparkling Bottled Water	water in which carbon dioxide (the ingredient that makes soda pop bubbly) is naturally present; that is, carbonation is not added from an outside source.	6
9482263990	Spring Water	water derived from an underground formation from which water flows naturally to the surface of the earth and to which minerals have not been added or taken away. it may be collected either at the spring itself or through a hole tapping the underground formation feeding the spring.	7
9482266700	Well Water	ground water derived from a rock formation by way of a hole bored, drilled, or otherwise constructed in the ground.	8
9482270527	From a community water system or from a municipal source	statement that must appear on bottles containing water derived from a municipal water supply. The phrase must conspicuously precede or follow the name of the brand.	9
9482275216	Seltzer	tap water injected with carbon dioxide and containing no added salts.	10
9482277821	Club Soda	artificially carbonated water containing added salts and minerals.	11
9482281182	Tonic Water	artificially carbonated water with added sugar and/or high-fructose corn syrup, sodium, and quinine.	12
9482285468	Caffeine	a type of compound, called a methylxanthine, found in coffee beans, cola nuts, cocoa beans, and tea leaves. A central nervous system stimulant, caffeine's effects include increasing the heart rate, boosting urine production, and raising the metabolic rate.	13
9482290265	Caffeine Dependence Syndrome	dependence on caffeine characterized by at least three of the four following criteria: withdrawal symptoms such as headache and fatigue; caffeine consumption despite knowledge that it may be causing harm; repeated, unsuccessful attempts to cut back on caffeine; and tolerance to caffeine.	14
9482296301	Filtered Water	regular soft drinks are 90 percent water, and diet soft drinks can contain up to 95 percent water.	15
9482298713	Carbon Dioxide	provides a unique taste (when mixed with water) and the characteristic "pop" you hear and "fizz" you see when you open a bottle.	16
9482300973	Flavors	most soft drinks contain a combination of many individual flavors (some are natural, some are fruit- flavored extracts, others are herbs, spices, or artificial flavors).	17
9482303618	Colors	are obtained from natural and synthetic sources.	18
9482306050	Acidulants	add tartness and act as a preservative; usually in the form of phosphoric acid and citric acid, although sometimes malic acid or tartaric acid are used.	19
9482308425	Preservatives	the acidity and carbonation of soft drinks usually keep the drinks from spoiling, but some soft drinks contain small amounts of preservatives to improve their shelf life.	20
9482310409	Potassium	is found naturally in the water used to make soft drinks and in some of the flavoring agents and other ingredients used.	21
9482310410	Sodium	is present in small quantities.	22
9482312721	Regular Sweetners	most soft drinks are sweetened with high-fructose corn syrup (hFCS).	23
9482318716	Low-Calorie Sweeteners	aspartame, saccharin, sucralose, and acesulfame K are approved for use in soft drinks.	24
9482332761	Carnitine	synthesized from the amino acids lysine and methionine in sufficient quantities to meet the needs of most people; it helps the body convert fatty acids into energy.	25
9482336168	Creatine	an amino acid synthesized in the body; used as a dietary supplement to increase lean body mass and strength; the amount added to most energy drinks is too small to be of any benefit.	26
9482339424	Ginkgo Biloba	an herb used to treat any number of conditions, including fatigue and failing memory.	27
9482342448	Ginseng	an herb used to support overall health and boost the immune system; research has not been conclusive enough to prove health claims.	28
9482345112	Glutamic Acid	a nonessential amino acid found in plant and animal tissue; used as a flavor- intensifying seasoning.	29
9482349930	Guarana	an herb chemically equivalent to caffeine.	30
9482354431	Inositol	once identified in association with the B vitamins; a type of sugar (related to glucose) found synthesized in the body and many foods.	31
9482357737	Kola Nut	an herb chemically equivalent to caffeine.	32
9482359762	Pyruvate	fatigue fighter and fat burner.	33
9482363132	Royal Jelly	substances ecreted from the saliva glands of honey bees;provides food for all young larvae and is the only food for larvae that will develop into queen bees. it has been incorrectly claimed to impart extra energy and to have restorative properties; can be potentially hazardous for individuals who may suffer allergic reactions.	34
9482376631	Yerba Mate	an herb chemically equivalent to caffeine.	35
9482377923	Yohimbe	touted as an aphrodisiac, a cure-all for sexual dysfunction; also claimed to be able to alter body mass, muscle mass, or exercise performance when combined with resistance training. none of these claims have been proven by research.	36
9483417683	Alcohol	a clear, colorless, volatile liquid; the most commonly ingested form is ethyl alcohol or ethanol (Etoh).	37
9483422475	Alcohol Dehydrogenase	a liver enzyme that mediates the metabolism of alcohol.	38
9483430717	Acetaldehyde	a substance into which drinking alcohol (ethanol) is metabolized.	39
9483438202	Tolerance	decrease in effectiveness of a drug after a period of prolonged or heavy use.	40
9483441125	Metabolic Tolerance	increased efficiency of removing high levels of alcohol from the blood due to long-term exposure; may lead to more drinking and possible addiction.	41
9483444166	Functional Tolerance	actual change in sensitivity to a drug; often results in hallucinations and convulsions when alcohol is withheld.	42
9483446640	Alcohol Abuse	continued use of alcohol despite negative psychological, social, family, employment, or school problems caused by the alcohol use.	43
9483451742	Alcohol Dependency (Alcoholism)	a condition marked by compulsive, uncontrollable drinking that has negative effects on the affected person's physical health, family relationships, and social health.	44
9483455469	Drugs	substances that can modify one or more of the body's functions.	45
9483460247	Alcoholic Hepatitis	inflammation and injury to the liver due to excess alcohol consumption.	46
9483463070	Cirrhosis	a chronic, degenerative disease of the liver in which the liver cells become infiltrated with fibrous tissues; blood flow through the liver is obstructed, causing back pressure and eventually leading to coma and death unless the cause of the disease is removed; the most common cause of cirrhosis is chronic alcohol abuse.	47

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Nutrition: Chapter 8 Flashcards

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6017051671	Adequate intake	Recommendation of daily water intake	0
6017051672	Male daily water intake	13 cups/day	1
6017051673	Female daily waternintake	9 cups/day	2
6017051674	What are some drinks that are not primary sources of fluid	Coffee, tea, alcohol, soft drinks.	3
6017051675	What are some types of drinks that act as a diuretic.	Coffee, tea, alcohol	4
6017051676	Hard water	Water that contains high amounts of minerals. Such as calcium and magnesium.	5
6017051677	Soft water	Water that contains sodium. Must be careful with sodium sensitive clients. HTN	6
6017051678	Acceptable level of lead in water supple?	<15 ppb	7
6017051679	How to reduce chance that lead will leak into drinking water.	1. Run water for 2 minutes after it has been standing in the pipes 2. Use only cold of water for drinking, cooking, preparing. 3 cold water absorbs less than hot water.	8
6017051680	What are some of the most severe water threats regarding bacteria and virus.	Cholera and typhoid	9
6017214177	Increased incidence of stomach cancer is associated with a certain bacteria that is found in some contaminated wAter.	Helicobacter pylori	10
6017214178	Water	-Inorganic -passes quickly through small intestines.	11
6017214179	Water functions	-provides structure to cells -reg. Body temp. -lubricant -cushions boy tissues -transports nutrients and waist -solvent -source of trace minerals -chem reactions	12
6017214180	Insensible perspiration	water evaporation from alveolar surfaces and skin surface; cools the body while removing water	13
6037172088	Newborn water % of total body weight?	75%-80%	14
6037174109	Adult male water % of total body weight?	55%-60%	15
6037176430	Adult female water % of total body weight?	50%-55%	16
6037188016	Fluid volume deficit (FVD)	-vascular, cellular, or intracellular dehydration -occurs from diarrhea, vomiting, high fever -sweating, diuretics, polyuria -Older adults and infants more at risk	17
6037206672	Fluid volume excess (FVE)	-increased fluid retention and edema -compromised regulatory mechanism, excess intake fluid, or excess sodium intake	18
6037262315	edema	excess accumulation of fluid interstitial spaces caused by seepage from circulatory system	19
6037272859	water intoxication	-consumption of large quantities of water in a short time -causes muscles cramps, decreased blood pressure, and weakness.	20
6037293964	cobalamin/B12	-transport/ storage of folate needed for heme and cell formation and other functions -metabolism of fatty acids/amino acids	21
6037299977	folate/ folic acid, folacin, PGA	-Coenzyme metabolism and other functions	22
6037305598	pyridoxine/ B6	-hemoglobin synthesis and other functions -forms coenzyme pyridoxal phosphate, PLP, for energy metabolism	23
6037310620	vitamin k	-cofactor in synthesis of blood clotting factors; protein formation -protein formatin for bone mineralization	24
6037315563	iron	-mineral -distributes oxygen in hemoglobin and myoglobin	25
6037319341	zinc	-mineral -cofactor for more than 200 enzymes, including enzymes to make heme, genetic materials and proteins. -carb metabolism/insulin function	26
6037326652	copper	-mineral -helps with iron use	27
6037513036	vitamin D	-bone mineralization	28
6037519646	vitamin A	bone growth, maintain epithelial cells, regulation of gene expression	29
6037524342	thiamin/ B1	coenzyme energy metabolism, ; muscle nerve action	30
6037540203	riboflavin/ B2	coenzyme energy metabolism	31
6037543428	niacIn/ B3	COFACTORS to enzymes involved in energy metabolism, glycolysis and tricarboxycolic acid cycle sythesis	32
6037556616	pantothenic acid	-part of coenzyme A	33
6037587979	biotin	metabolism of carbs, fats, and proteins	34
6037589934	iodine	-mineral -thyroxine synthesis; regulates growth and development, BMR regulation	35
6037599240	chromium	-mineral -carb metabolism, part of glucose tolerance factor	36
6037605742	phosphorus	energy metabolism; enzymes -bone/tooth formation	37
6037607899	sulfur	components of protein structures	38
6037610178	calcium	bone and tooth formation	39
6037624868	magnesium	bone structure	40
6037624869	flouride	bone and tooth formation; increases stability of bone	41
6037629187	Major minerals	-must be consumed daily of 100mg or higher	42
6138289332	Trace monerals	Requires daily amounts less than or equal to 20mg.	43
6138289333	Calcium	Major mineral	44
6138289334	Chloride	Major mineral	45
6138289335	Mag	Major mineral	46
6138289336	Phosph	Major mineral	47
6138289337	K+	Major mineral	48
6138289338	NA	Major mineral	49
6138289339	Sulfur	Major mineral	50
6138289340	Chromium	Trace mineral	51
6138289341	Copper	Trace mineral	52
6138289342	Flouride	Trace mineral	53
6138289343	Iodine	Trace mineral	54
6138289344	Iron	Trace mineral	55
6138289345	Manganese	Trace mineral	56
6138289346	Molybdenum	Trace mineral	57
6138289347	Selenium	Trace mineral	58
6138289348	Zinc	Trace mineral	59
6138289349	Mineral	-Plant and animal foods -stable when foods containing them are cooked -inorganic -cofactors of the metabolic process	60
6138289350	Bioavailability	Level of absorption or a consumed nutrient and is of nutritional concern	61
6138289351	Binders	Substances in plant foods that combine with minerals to form indigestible compounds, making unavailable for use.	62
6138289352	What is the only mineral returned to white flour trough enrichment?	Iron	63
6138289353	Calcium	-structural and storage functions -nerve impulses, muscle contractions and relaxation, formation of blood clots and b/p regulation -dairy products green leafy veggies, legumes	64
6138289354	Parathormone	-Secreted by parathyroid -raises blood claciun	65
6138289355	Calcium rigor	-calcium is high -hardness or stiffness of muscles	66
6138289356	Calcium tetany	-calcium to low -muscle spasms and nerve excitability	67
6138289357	Calcitrol	-active vitamin D hormone -increase calcium	68
6138289358	Calcium AI	-9-13years: 1300mg/day -19-50: 1000mg/day -over 50: 1200mg/day -pregnant and lactating: 1000mg/day -UL: 2500mg/day	69
6140060843	Factors that increase calcium absorption	-lactose -Vit. D -acidic substances (ingested as part of a meal) -	70
6140060844	Factors that decrease calcium absorption	-Binders: phytic and oxalic acid -age -dietary fat: form insoluble soaps -high fiber intake -laxative -high mag or phosph intake -sedative lifestyle	71
6140060845	Mess that interfere with calcium absorption	-anticonvulsants, tetracycline, cortisone, thyroxine, aluminum containing antacids.	72
6140060846	Osteoporosis	Bone density is low and remaining bone is brittle -s/s: dowagers hump	73
6140060871	Osteomalacia		74
6140060847	Calcium toxicity	Constipation, urinary stones, reduction in iron or zinc and other minerals	75
6140060848	Phosphorus	-85% found in bones and hydroxyapatite -other 15% function in energy transfer and genetic material of DNA. -RDA 700mg/day 19 > -UL: 4000mg/day	76
6140060849	Phosphorus sources	-protein rich foods: eggs, meat, fish, poultry, cereal grains	77
6140060850	Phosphorus toxicity	Cause calcium excretion from the body	78
6140060851	Magnesium	-found in bones -regulates nerve and muscle functions: action of the heart -blood clotting process -immune system	79
6140060852	Mag RDA	-400mg/day men -310mg/day women -UL: 350mg/day	80
6140060853	Mag sources	Whole grains, legumes, broccoli, great leafy veggies, hard water	81
6140060854	Mag deficiency	-due to secondary causes: excess vomiting, diarrhea -GI disorder or kidney disease -malnutrition, alcoholism -s/s: muscle twitching, muscle weakness, convulsions	82
6140060855	Mag toxicity	Due to supplements Rare but serious	83
6140060856	Sulfur	-component in protein structures -acid base balance -RDI -found In all protein containing foods -no deficiencies -toxicity is not a health issue	84
6140060857	Sodium	-major cation in ECF -transmission of nerve impulses -b/p and volume maintained -regulating of fluids in and out of cell	85
6140060858	Sodium AI	-1500mg/day for adults (3/4 tsp) -1300mg/day for 51-70yrs -UL 2300mg/day	86
6140060859	Sodium deficiency	-dehydration and excess diarrhea --s/s: h/a, muscle cramps, weakness, reduced concentration, memory loss and loss of appetite	87
6140060860	Hyponatremia	-Low blood sodium -acute a concern in endurance athletes -chronic may be due to necrologic and kidney disorders	88
6140060861	Sodium toxicity	-HTN, edema	89
6140060862	Potassium	-primary ICF cation -maintains fluid level inside of cell -crucial for nerve and muscle function	90
6140060863	Potassium AI	-4700mg/day	91
6140060864	Potassium sources	-best is naturally: fruits and veggies -other: whole unprocessed foods, white potatoes with skin, sweet potatoes, tomatoes, bananas, oranges, dairy products, legumes	92
6140060865	Potassium deficiency	Muscle weakness, confusion, decreased appetite, cardiac dysrhythmias	93
6140060866	Potassium toxicity	-usually occur only from supplements -s/a same as deficiency	94
6140060867	Chloride	-key anion in ECF -maintaining fluid balances in and out of cell -component in hydrochloric acid	95
6140060868	Chloride AI	-2300mg/day adults -2000mg/day 50> -1800mg/day 70>	96
6140060869	Chloride sources	-foods containing sodium -sodium chloride	97
6138289359	Calcitonin	-thyroid gland Lowers calcium and phosphate levels	98
6140374153	Iron	-distribution of O2	99
6140374154	Iron RDA	-8mg/day men -18mg:day women -27mg/day pregnancy	100
6140374155	Mucosal transferrin	-protein in intestinal mucosal cells -Moves iron to a protein carrier in blood transferrin -movement of iron from blow to bone marrow and tissues	101
6140374156	Mucosal ferritin	-protein in intestinal mucosal cells -stores iron in mucosal cells	102
6140374157	Heme iron	-Found in animal products -more easily absorbed	103
6140374158	Nonheme iron	-found in plant sources, legumes, dried fruits, whole grain cereals, enriched grains -not as easily absorbed	104
6140374159	Factors inhibiting iron absorption	-binders -tannins in coffee and tea -antacids -pica	105
6140374160	Iron deficiency	-decreased energy, immune system, -child: easily distracted -feeling cold, decreased wound healing -endurance athletes	106
6140374161	Hemosiderosis	-iron toxicity -may be caused by hemochromatosis -s/s: liver and heart damage, diabetes, arthritis, discoloration of the skin. Weakness and fatigue	107
6140374162	Hemochromatosis	Genetic disorder that allows more dietary iron to absorbed than normal	108
6140374163	Zinc	-cofactors for more than 200 enzymes; carbs and metabolism	109
6140374164	Zinc deficiency	-decrease wound healing, decrease taste and smell -decreased sexual and physical development -immune disorders	110
6140374165	Zinc toxicity	Similar to flu with vomiting, diarrhea, fever and exhaustion	111
6140374166	Zinc RDA and UL	Men 11mg/day Women 8mg/day UL: 40mg/day	112
6140374167	Zinc sources	Meat, fish, poultry, whole grains, legumes and eggs	113
6140374168	Factors affecting zinc absorption	-binders-decrease	114
6140374169	Iodine	-thyroxine synthesis, regulates growth and development Regulation of basal metabolic rate	115
6140374170	Iodine deficiency	Decrease thyroxine (sluggishness and weight gain, goiter, cretinism)	116
6140374171	Iodine toxicity	Thurotoxicosis	117
6140374172	Iodine RDA and UL	Adults 150mcg/day UL: 1100mcg/day	118
6140374173	Iodine sources	Iodized salt and seafood	119
6140374174	Fluoride deficiency	Increases dental carries	120
6140374175	Fluoride toxicity	Fluorosis	121
6140374176	Fluoride RDA and UL	Men 4mg/day Women 3mg UL: 10mg	122
6140374177	Fluoride sources	Fluoride water, tea, seafood and seaweed	123
6140374178	Selenium deficiency	Possible lesbian disorder/cancer	124
6140374179	Selenium toxicity	Liver damage, vomiting and diarrhea	125
6140374180	Selenium RDA and UL	Adults 55 ug UL: 400mcg	126
6140374181	Selenium sources	Meat, fish, eggs and whole grains	127
6140374182	Copper deficiency	None demineralization and anemia	128
6140374183	Copper toxicity	Wilson's disease or with supplements producing vomiting and diarrhea	129
6140374184	Wilson's disease	Inherited disease which is an excess accumulation of copper in the liver, brain, and cornea of the eye	130
6140374185	Copper RDA	Adults 35 ug UL: 10,000 ug	131
6140374186	Copper sources	Organ meats, seafood, green leafy veggies	132
6140374187	Chromium deficiency	Possible link with cardiovascular disorders, hypoglycemia, hyperglycemia and unresponsive insulin	133
6140374188	Chromium AI	Men 35 ug Women 25 ug	134
6140374189	Chromium sources	Animal food and whole grains	135
6140374190	Manganese AI	Men 2.3 mg Women 1.8mg UL: 11mg	136
6140374191	Manganese sources	Whole grains, green leafy veggies, legumes	137
6140374192	Molybdenum RDA	Adults 45 ug UL: 2000ug -found in many foods	138
6140374193	Flourosis	Molting or brown spotting or the tooth enamel, pitting of teeth	139
6140374194	Thyrotoxicosis	To much iodine causing and iodine induced goiter	140

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Personal Nutrition chapter 11 Flashcards

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8389220994	Four components of fitness	Strength, flexibility, Muscle endurance, and Cardiovascular endurance	0
8389232817	Strength	the ability of the muscles to work against resistance	1
8389239577	Flexibility	A flexible body can move as it was designed and will bend rather than tear or break in response to stress.	2
8389256180	Muscle Endurance	the ability of a muscle to contract repeatedly within a given time without becoming exhausted.	3
8389283931	Cardiovascular Endurance	long-term health benefits and promotes weight control	4
8389439114	Target heart rate	220 minus age	5
8389448012	Intensity range for target heart rate	55%-90%	6
8389456023	Overload	Placing regular, physical demand on the body and forcing the body to do more will cause it to adapt and function more efficiently.	7
8389461868	Hyperthrophy	an increase in muscle size in response to use.	8
8389466505	Atrophy	a decrease in muscle size in response to disuse.	9
8389477644	aerobic	requiring oxygen, Low intensity, moderate to long duration stores fat + carbs	10
8389486336	anaerobic	not requiring oxygen Strength Exercise High intensity, short duration Stored Carbs	11
8389509554	Carbs are stored here	Muscles + liver	12
8389515486	Anabolic window	An environment that allows for recovery from the acute effects of exercise & for skeletal muscle growth.	13
8389601810	Sweat	intensity, Duration, Temperature	14
8389622782	Dehydration	A loss of water from the body, A loss of 2% of body weight	15
8389630269	Heat stroke	An acute and dangerous reaction to heat buildup in the body, requiring emergency medical attention	16
8389634092	Hyponatremia	A decreased concentration of sodium in the blood Caused by overconsumption of water & sodium loss via sweating	17
8389639129	Iron	transports oxygen to the blood	18

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Personal Nutrition CH 6 Flashcards

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9568485021	What makes protein different from CHO and fat?	presence of nitrogen, amino acids, and ab 20 different amino acids make up most of the proteins in living tissue.	0
9568496301	amino acids	building blocks of protein	1
9568509583	All 20 amino acids have the _______ chemical backbone.	SAME	2
9568512363	chemical backbone of amino acids	carbon atom + amine group + acid group	3
9568523182	Amino acids differ in their ________ _______.	side chains	4
9568525796	enzymes	the vast majority of chemical reactions that occur in the body are catalyzed by enzymes.	5
9568544178	transporters	most substances move in and out of cells with the aid of protein transporters. Many nutrients are also carried in the blood attached to transport proteins	6
9568567377	hormones and regulation	numerous protein hormones (like insulin) and many other related proteins regulate the majority of the processes in our body. Proteins also allow the body to sense and react to various stimuli.	7
9568590648	structure and movement	proteins provide critical structural components of the body and even within its cells. Contractile proteins account for 50% of total proteins in skeletal muscle.	8
9568604199	acid-base balance	proteins buffer body fluids to aid in maintaining a proper pH	9
9568612771	fluid balance	proteins regulate the distribution of fluids throughout various compartments of the body.	10
9568631019	antibodies	antibodies are critical for the body's defense against viruses and bacteria	11
9568636730	proteins	enzymes, transporters, hormones and regulation, structure and movement, acid-base balance, fluid balance, and antibodies	12
9568666472	different amino acids join together form ________.	proteins; AA's link into long strands that make a wide variety of different proteins	13
9568699032	slide 7	:)	14
9568704079	protein synthesis	DNA->RNA->Protein	15
9568721019	protein in the food we eat	meats, poultry, seafood, eggs, soy products, nuts, seeds, beans, peas, lentils, and dairy	16
9568736334	you should eat seafood:	twice a week	17
9568741947	meatless sources of protein	hemp seeds, tofu, tempeh, sprouted grain breads, nut butters, edamame, spirulina	18
9568748689	milk alternatives	cow's, almond, coconut, hemp, & soy	19
9568764216	amino acids must be continually available each day	building new tissue proteins, grow new cells, and replace worn-out cells	20
9568780246	the entire process of protein breakdown, recovery, and synthesis=	protein turnover	21
9568785340	how much protein people need depends on:	body size, stage of growth, athletes, and body's health	22
9568791394	body size	DRI= 0.8 grams/kg; AMDR= 10-35% of energy (calories)	23
9568802434	stage of growth	higher for infants and growing children	24
9568805945	athletes	1.2-1.7 grams/kg	25
9568808519	body's health	infection or manipulation greatly increase protein needs	26
9568816872	RDA=	0.8 g/kg body weight	27
9568821089	high quality proteins: provides enough of all	essential amino acids	28
9568830364	high quality proteins: quality is influenced by	amino acid composition and digestibility	29
9568847258	limiting amino acids	an essential amino acid that is present in dietary protein in an insufficient amount, thereby limiting the body's ability to build protein	30
9568873742	vegan diets: certain breads	that glossy top comes from egg wash, while dough's can sneak in honey, egg yolks, even protein from poultry feathers	31
9568890401	vegan diets: condiments, dresssings, sauces	anchovies in Worcestershire sauce, eggs om mayo, dairy in ranch dressing, cheese in store bought pesto	32
9568898726	vegan diets: sugars	the process to make refined white sugar involves animal bone char--definitely not vegan.	33
9568915631	vegan diets: deep-dried foods	your onion rings could be dredged in an eggy batter or fried in animal fat	34
9568929012	vegan diets: gummy candies, jell-O, marshmallows	these sticky sweets most often get their chewy, jiggly texture from gelatin	35
9568939128	vegan diets: food//drinks with red coloring	that bright red "natural" color comes from the extract of crushed and boiled beetles. Can't make this stuff up.	36
9568951678	vegan diets: roasted salted peanuts	gelatin (protein from the tendons or cows or pigs) is used to help the salt stick to the peanuts	37
9568960381	Vegan diets: certain alcohols	clear hard liquors= generally safe. imported beers and wines that might be made with a fish gelatin= not so happy hour	38
9568973691	vegan diets: juices	omega-3, vitamin D-fortified OJ might get those "heart-healthy" boost through ingredients like fish oil and sheep's wool-derived lanolin	39
9568988607	eating meatless ________ improve its nutrient profile	doesn't	40
9568994463	replace protein portions with _________ sources	meatless	41
9569011557	if inadequate ___________ or _________ intake, body protein will be broken down	carb; energy	42
9569016222	amino acids--> glucose	occurs in the liver (gluconeogenesis); can help maintain blood glucose level; N-containing amine groups are stripped off-->incorporated into urea by the liver-->sent to kidneys for excretion in urine	43
9569042282	no storage from of _______ exists in the body	protein	44
9569368986	what happens when people consume too little protein?	body will slow protein synthesis; increase breakdown of body tissue protein	45
9569380559	Consequences of protein deficiency	slowed growth; impaired brain and kidney function; weakened immune defenses; impaired nutrient absorption from gi tract	46
9569395823	protein excess	heart disease, kidney issues, weight loss, muscle building, colon and rectal cancers	47
9569407689	oversupply of amino acids	body cannot store them; remove and excrete amine groups; use of amino acid residues	48
9569425045	use of amino acid residues	to meet immediate energy needs; to make glucose for storage as glycogen; to make fat for storage as triglycerides	49

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Personal Nutrition Chapter 6 Flashcards

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7614443805	The building blocks of proteins are called	amino acids	0
7614450569	Give 3 examples of nonessential amino acids	glycine, proline, serine	1
7614453506	Give 3 examples of essential amino acids	histadine, lysine, valine	2
7614463117	What kind of bond connects one amino acid to the other	peptide bond	3
7614469996	The denaturation of a protein is the first step in the proteins ___	breakdown	4
7614482831	Identify the functions of proteins: Growth and maintenance	amino acids are required to build new tissues and must be constantly furnished by food	5
7614491861	Identify the functions of proteins: Regulatory roles	enzymes, hormones, antibodies, fluid balance, acid-base balance, transportation	6
7614500303	Identify the functions of proteins: Energy production	glucose production	7
7614507979	Identify 3 important characteristics of dietary protein:	1. should supply at least the nine essential amino acids 2. should supply enough other amino acids to make nitrogen available for synthesis 3. should be accompanied by enough food energy to prevent sacrifice of it own amino acids for energy	8
7614527095	Explain the difference between complete and incomplete proteins	complete proteins contain all the essential amino acids the body needs while incomplete proteins lack some of the essential amino acids	9
7614557604	Explain how complementary proteins can be used to make up for a limiting amino acid	2 or more food proteins whose amino acid assortment complement each other in such a way that the essential amino acids limited in or missing are supplied by the others	10
7614571580	Identify 3 foods that have a high protein digestibility score	egg white, fat free milk, tuna	11
7614578108	The DRI committee recommends that protein provide __ to __ percent of total caloric intake	10-35	12
7614583409	The recommended protein allowance for a healthy adult is __ gram per kilogram of desirable body weight	8	13
7614588165	What are the 6 different types of vegetarian diets?	vegan, ovo vegetarian, lacto vegetarian, lacto ovo vegetarian, pesce vegetarian, semi vegetarian	14
7614599784	What are potential health benefits for vegetarian diets?	higher in fiber, richer in some vitamins/minerals and lower in fat	15
7614607861	What are potential nutritional problems for vegetarian diets?	lack of vitamin D, iron, and zinc	16
7614614052	Explain how a food allergy is different from a food intolerance	A food allergy involves the immune system, and a food intolerance does not	17
7614619583	Identify the common sites for allergic reactions	mouth, airways, digestive track, skin	18
7614623695	Identify the top 8 foods causing adverse reactions	milk, eggs, peanuts, nuts, fish, shellfish, soy, wheat	19

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Personal Nutrition Ch 4 Flashcards

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8345560460	Carbohydrate Sources	grains, fruit/juices starchy vegetables, milk/yogurt	0
8345560461	Grains	bread, pasta, rice, quinoa, oat, bran	1
8345560462	Fruit/juices starchy vegetables	corn, peas, yams, potato	2
8345560463	Carbs should make up about how much of your diet	1/2 (even higher for an athlete)	3
8345560464	Complex Carbs	longer lasting energy	4
8345560465	Examples of complex carbs	starch (grains and starchy vegetables), high fiber foods (whole fruit, vegetables, beans, coarse beans, "whole wheat/grains")	5
8345560466	Simple Carbs	quick energy	6
8345560467	Examples of simple carbs	natural sugars in fruit and milk (fruit juice), added sugars (table sugar, honey)	7
8345560468	You should watch portion sizes, especially when?	at night	8
8345560469	You should choose what kind of carbs?	whole grain carbs (more nutrients)	9
8345560470	When choosing carbs you should limit added what?	fat	10
8345560471	One main role of carbs	energy for the body and best fuel for the brain	11
8345560472	Almost all carbs are converted to what in the body?	glucose	12
8345560473	What promotes digestion?	chewing	13
8345560474	Which type of carb cannot be fully digested or absorbed?	fiber (provides little energy)	14
8345560475	Fruit sugar	fructose	15
8345560476	Table sugar	sucrose	16
8345560477	Milk sugar	lactose	17
8345560478	Most babies can digest what?	lactose (by adulthood many cannot)	18
8345560479	Inability to digest milk is what?	lactose intolerance	19
8345560480	What does lactose intolerance cause?	gas, bloating and stomach pain	20
8345560481	What is a milk allergy?	reaction to milk protein	21
8345560482	The enzyme lactase decreases with what?	age	22
8345560483	How should you have milk if you are lactose intolerant?	small amounts	23
8345560484	What are some low lactose foods?	yogurt and aged cheese	24
8345560485	What are some alternative types of milk?	lactaid, soy, almond, and rice milk	25
8345560486	Sugar causes the development of what?	tooth decay, NOT diabetes, hyperactivity in kids and heart disease	26
8345560487	How does sugar cause tooth decay?	bacteria ferments on sticky carbohydrates, or a constant flow of carbs	27
8345560488	Sugar = "empty calories" which equals?	no nutrients	28
8345560489	You should cut the amount of sugar used in a recipe by how much?	by 1/2	29
8345560490	How many grams of sugar per serving should you look for in low sugar cereal	less than 5 grams per serving	30
8345560491	What kind of drinks should be avoided when cutting back on sugar?	fruit drinks, soda, punch, "ade drinks"	31
8345560492	"Ade means?	added sugar	32
8345560493	Whole foods are?	original food products; not processed	33
8345560494	Less processed foods have more of what? less of what?	more vitamins, minerals and fiber. less fat, sugar and salt	34
8345560495	Can vitamins and minerals be added back to bread after factory refining?	some can	35
8345560496	Can fiber be added back to bread after factory refining?	no	36
8345560497	Bread with added vitamins and minerals is called	enriched	37
8345560498	Enriched means	putting back what it originally had	38
8345560499	Fortified means	adding something it never had	39
8345560500	What kind of bread should be chosen?	"whole grain"/"whole wheat"	40
8345560501	Insoluble fibers helps prevent what kind of problems?	GI problems (constipation)	41
8345560502	Insoluble fiber is found where?	in fruit, vegetables, beans and grains (whole wheat crackers and cereal)	42
8345560503	Soluble fiber helps?	lower cholesterol, helps control diabetes	43
8345560504	Soluble fiber is found?	in fruit, vegetales, beans, and oats (oatmeal, cheerios)	44
8345560505	How much fiber per day?	21 grams/day	45
8345560506	Foods high in fiber	rasberries, pear, apple banana, whole wheat spaghetti, barley, bran flakes, split peas, artichoke	46
8345560507	Food low in fiber	ground meat, tofu, eggs, white bread, plain pasta, mayo margarin	47
8345560508	Blood glucose	equals blood sugar	48
8345560509	Glucose	unit of carbs that breakdown in the body, fuels brain and body	49
8345560510	Use of glucose	immediate energy	50
8345560511	Extra glucose is stored for reserve energy is called	glycogen	51
8345560512	Excess glucose is stored as	stored as fat	52
8345560513	Glycogen is stored where	in muscles and liver	53
8345560514	A person can store up how much glycogen	Up to 1/2 day's work	54
8345560515	Glycogen is	broken down easily to maintain normal blood sugar and provide energy	55
8345560516	Our brain and body feel best when	when blood sugar(glucose) is stable	56
8345560517	Blood glucose is regulated by what hormones?	insulin and glucagon	57
8345560518	Insulin is released where?	in the pancreas when blood glucose is too high	58
8345560519	Insulin does what?	sends glucose into our body cells to be stored for energy	59
8345560520	Glucagon is released when and where?	its released by the pancreas when blood glucose is too low	60
8345560521	Glucagon does what?	pulls glucose out if storage to supply energy	61
8345560522	Balanced meals provide	they provide even blood sugar	62
8345560523	Carbohydrates in terms of glucose	quick source of glucose/energy	63
8345560524	Protein, fat and fiber in terms of glucose	slows glucose use so glucose last longer	64
8345560525	When fasting	muscle is broken down for energy (you may feel weak and shaky)	65
8345560526	How to treat type 1 diabetes	insulin doesn't exist so insulin injection or pump is necessary, diet, physical activity	66
8345560527	How to treat type 2 diabetes	insulin doesn't work properly so diet and maybe oral meds are necessary, weight loss, physical activity, insulin	67
8345560528	Risk factors of type 1 diabetes	genetic predisposition plus environmental factor	68
8345560529	Risk factors of type 2 diabetes	genetic predisposition plus obesity, family history, aging	69
8345560530	Artificial sweeteners such as saccharin, aspartame and stevia are considered what	they considered safe for consumption and are approved by the FDA	70

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Personal Nutrition Chapter 3 Flashcards

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8345213593	Describe the function of the mouth	physically breaks down food, mixes with saliva, digestion of starch with salivary enzymes, initiates the swallowing reflex	0
8345213594	Describe the function of the esophagus	no digestion, bolus is rhythmically pushed down the esophagus by the muscles, mucus is secreted to make it slippery	1
8345213595	Describe the function of the stomach	stores food until processing, forms chyme, controls movement of chyme into small intestine, mucus secreted, hydrochloric acid is secreted	2
8345213596	Describe the function of the small intestine	finishes the process of digestion and absorption, hormonal messenger systems communicate with other organs to release bile and digestive enzymes, peristalsis continues	3
8345213597	Describe the function of the large intestine	some digestion can occur by the naturally occurring bacteria that live in the colon, bacteria can synthesize some absorbable vitamin K	4
8345213598	Describe the function of the liver	performs a wide variety of functions essential for life	5
8345213599	Describe the function of the gallbladder	stores and concentrates bile, fat in the small intestine stimulates the production of the hormone cholecystokinin which causes the gallbladder to contract and release bile	6
8345213600	Describe the function of the pancreas	regulates blood glucose levels through secretion of the hormones, insulin and glucagon into the blood secretes digestive enzyme	7
8345213601	Describe catabolism	the breaking down of body compounds to release energy	8
8345213602	What are 4 units the body can break down for energy and use to build body compounds?	glucose, fatty acids, glycerol, amino acids	9
8345213603	Why do hiccups occur?	the muscle at the base of the lungs spasms (diaphragm)	10
8345213604	What are some treatments to hiccups?	hold your breath, drink cold water quickly, drink upside-down, teaspoon of honey	11
8345213605	Why does gas/flatulence occur?	way of getting rid of air swallowed, some foods cause gas because we cannot break them down	12
8345213606	Why does constipation occur?	occurs when the colon absorbs too much water or if the muscle contractions are slow moving, stools can become hard or dry	13
8345213607	What are some treatments for constipation?	most is temporary, but laxatives can help	14
8345213608	When do hemorrhoids occur?	occur straining to have a bowel movement	15
8345213609	What are some treatments for hemorrhoids?	treatments include tub baths in warm water for 10 minutes several times a day, or hemorrhoidal cream	16
8345213610	How do changes in our present-day supply increase the risk for chronic disease?	we want fast food but our gene pool wants the lifestyle of the food of the ancient times	17
8345213611	What does the term functional food mean?	foods that provide health benefits beyond basic nutrition due to physiological active components which may or may not have been manipulated or modified to enhance their activity	18
8345213612	Identify 3 functional foods	soy, broccoli, flaxseed	19
8345280103	Trace the order in which the bagel will move through the organs of the G,I Tracy	Mouth, stomach, small intestine, large intestine	20
8509151465	Cells	The smallest units in which independent life can exist. All living things are single cells or organisms	21
8509151466	Essential nutrients	Compounds that must be obtained from food because the body cannot produce them or can't produce enough to meet physiological needs	22
8509151467	Hypothalamus	A part of the brain that senses a verity of conditions in the blood, such as a temperature, salt content, glucose content and others, signals other parts of the brain or body to change those conditions when necessary	23
8509151468	Mouth	Glands in the base of the tongue secrete a fat digesting enzyme known as lingual lipase. Some hard fats begin to melt as they reach body temperature	24
8509151469	Stomach	Stomach acid works to uncoil protein strands and activate stomach enzymes. Enzymes break the strands into smaller fragments. Vitamin B12 requires intrinsic factor produced by the stomach in order to be absorbed	25
8509151470	Peristalsis	The wavelike squeezing motions of the stomach and intestines that digestive tract	26
8509151471	Pylorus	Muscle that regulates the opening of the bottom on the stomach	27
8509151472	Emulsifier	A compound with both water soluble and fat soluble portions that can attract lipids into water to form an emulsion	28
8509151473	Bile	A compound mad from cholesterol by the liver, stored in the gallbladder, and secreted into the small intestine. It emulsifies lipids to ready them for enzymatic digestion	29
8509151474	Hormone	A chemical messenger, secreted by one organ -a gland- in response to a condition in the body, that acts on another organ or organs to change that condition	30
8509315876	Bicarbonate	A chemical that neutralizes acid, a secretion of the pancreas	31
8509315877	Enzyme	A protein catalyst. A catalyst is a compound that facilitated -speeds up the rate of- a chemical reaction without itself being altered in the process	32
8509315878	Lymph	A fluid outside the circulatory system that bathes the cells; derived from the blood by being pressed through the capillary walls; similar to the blood in composition but without red blood cells	33
8509315879	Villi	Fingerlike projections of the sheet of cells that line the GI tract; the villi makes the surface area much greater than it would otherwise be -singular; villus-	34
8509315880	Microvilli	Tint hairlike projections on each cell of the intestinal tract lining that can trap nutrient partials and translocate them into the cells -singular; microvillus-	35
8509315881	Small intestines	The organ of digestion and absorption	36
8509315882	Large intestine	Is the organ that eliminates the body's waste	37
8509315883	Liver	The large, lobed organ that lies under the ribs and filters the blood, removing, processing and readying for redistribution many of its materials	38
8509315884	Pancreas	A gland that secretes the endocrine hormone insulin and produces the exocrine secretions that aid in digestion in the small intestine	39
8509315885	Endocrine	A term to describe a gland secreting or a hormone being secreted into the blood	40
8509315886	Insulin	A hormone from the pancreas that helps glucose get into cells	41
8509315887	Exocrine	Describes glands that secrete chemical messengers through a duct into a body cavity or onto the surface of the skin; exo means out	42
8509315888	Capillaries	Minute, weblike blood vessels that connect arteries to veins and permit transfer of materials between blood and tissues	43
8509315889	Veins	Blood vessels that carry used blood from the tissues back to the heart	44
8509315890	When the body is depending solely on liver glycogen,the supply is used up within 3-6 hours		45
8509315891	The third energy nutrient protein is	Held in an available pool -amino acids- in the liver and blood, that is rather rapidly depleted during protein deficiency conditions	46
8509315892	The breakdown of body compounds is know as?	Catabolism	47
8509315893	Glycogen	Can be broken down to glucose, triglycerides to fatty acids and glycerol, and protein to amino acids	48
8509315894	Anabolism	Is a process where glucose, aminos, glycerol, and fatty acids are used to build the body compounds	49
8509315895	Chylomicron	A type of lipoprotein that transport newly digested fat - mostly triglyceride - from the intestine through lymph and blood	50
8509315896	Lipoproteins	Clusters of lipids associated with proteins that serve as transport vehicles for lipids in the blood and lymph	51
8509315897	Metabolism	Total of all chemical reactions that go on in living cells	52
8509315898	Energy metabolism	All reactions by which the body obtains and expands the energy from food or body stores	53

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Personal Nutrition CH 5 Flashcards

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9613205606	how are fats useful to the body?	- main storage form of energy in the body - fat stores are efficient (vs. glycogen) - cushions vital organs -insulates the body -component of all cell membranes -transports fat-soluble substances -many serve as raw material for synthesis of hormones, bile, etc.	0
9619233992	how are fats useful in foods?	concentrated calorie source; fat-soluble nutrients; sensory qualities; satiety	1
9619289344	concentrated calorie source	lots of energy in small packages	2
9619295686	fat-soluble nutrients	vitamins (K, A, D, E); essential fatty acids	3
9619311659	sensory qualities	aromas, flavors, and tenderness	4
9619315002	satiety	slows down food movement	5
9619318173	lipids	heterogeneous group of water-insoluble (hydrophobic) organic molecules	6
9619339377	lipids in foods and the human body fall into 4 classes/categories:	fatty acids, triglycerides, sterols, and phospholipids	7
9619352642	fatty acids	a major energy source	8
9619355730	triglycerides	the most abundant lipid in our diet and storage form of fat in our bodies; a three-carbon glycerol molecule with three fatty acids attached	9
9619370429	sterols	complex lipid with 4 carbon rings and a hydrocarbon side chain; precursor of steroid hormones and bile acids	10
9619374682	phospholipids	the primary lipid in cell membranes	11
9619590230	__________ is the primary dietary sterol	cholesterol	12
9619618459	cholesterol is produced by the _______ in amounts to meet our body's needs	liver	13
9619633129	dietary sources of sterols/cholesterol	animal fats	14
9619646485	true	cells in our body can make all the cholesterol we need, so it is not required in our diet.	15
9619656008	false	too little dietary cholesterol is a risk factor for heart disease and stroke	16
9619674500	three types of fatty acids	saturated, monousaturated, and polyusaturated	17
9619686680	good fatty acid=	unsaturated; liquid at room temperature	18
9619694390	bad fatty acid=	saturated; solid at room temperature	19
9619705212	good fats	monounsaturated fatty acids (MUFA) & polyunsaturated fatty acids (PUFA)	20
9619722561	monounsaturated fatty acid	less hydrogen atoms and one double bond or point of unsaturation	21
9619734902	food sources of MUFA	olives, avocados, and some nuts, like peanuts and almonds	22
9619747075	polyunsaturated fatty acids	more than one point of unsaturation or more than one double bond	23
9619764033	food sources of PUFA	most vegetable oils	24
9619770769	essential fatty acids	linoleic acid (w-6) & linolenic acid (w-3)	25
9619806887	essential fatty acid deficiencies	skin abnormalites, poor wound healing, and growth and vision impairment in infants	26
9619832152	linolenic acid (w-3)=	EPA & DHA	27
9619835852	bad fats	saturated fatty acid and trans fat	28
9619843876	saturated fatty acid	fully hydrogenated	29
9619849282	food sources of saturated fatty acids	animal origin (butter, lard, beef tallow, chicken fat, etc.); tropical oils (coconut and palm oil)	30
9619864705	trans fatty acids	partially hydrogenated oils; created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid	31
9619885912	food sources of trans fatty acids	stick margarine's, donuts, cookies, biscuits, and commercially fried foods	32
9619899921	AMDR for total fat	20-35% of total daily kcal	33
9619903420	saturated fat=	<10% of total daily kcal	34
9619909125	trans fat=	NONE	35
9619911830	polyunsaturated=	5-10% of total daily kcal (17 g for young men and 12 g for young women)	36
9619924538	omega 3's	1.6g/day for men; 1.1g/day for women; 2 servings fatty fish weekly	37

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Personal Nutrition CH 7 Flashcards

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9626642980	vitamins	essential, non-caloric, organic nutrients needed in tiny amounts in the diet	0
9626649801	role of vitamins	to help make possible the process by which the other nutrients are digested, absorbed, metabolized, or built into body structures	1
9626665910	precursors	vitamin __________ in food are transformed into active vitamins by the body	2
9626673283	fat soluble vitamins (KNOW REALLY WELL)	vitamin A, D, E, & K	3
9626679616	water-soluble vitamins (KNOW REALLY WELL)	B vitamins (slide 3) & vitamin C	4
9626727220	fat-soluble vitamins are absorbed:	like fats (first lymph, then blood)	5
9626736123	water-soluble vitamins are absorbed:	directly into the blood	6
9626748731	fat-soluble vitamins are transported:	with protein carriers in watery body fluids	7
9626754766	water-soluble vitamins are transported:	freely in watery fluids	8
9628111000	fat-soluble vitamins are stored:	in the liver or fatty tissues	9
9628114109	water-soluble vitamins are stored:	most are NOT stored in the body	10
9628116761	fat-soluble vitamins are excreted:	NOT readily; tend to build up in the tissues	11
9628121010	water-soluble vitamins are excreted:	readily in the urine	12
9628125289	fat-soluble vitamins toxicity:	rarely occur from food; likely from supplements	13
9628127976	water-soluble vitamins toxicity:	unlikely but possible with high doses from supplements	14
9628131193	fat soluble vitamin requirements:	needed in periodic doses because the body can draw from its own stores	15
9628134605	water-soluble vitamin requirements:	needed in frequent doses because body does not store most of them to any extent	16
9628143340	fat-soluble vitamins food sources:	fats and oils in foods	17
9628147588	fat-soluble vitamins require ______ for absorption	bile	18
9628148425	fat-soluble vitamin deficiency	diet consistently low in them, fat malabsorption disease, very low fat diet, and heavy laxative use	19
9628153142	three forms of vitamin A in the body:	retinol (stored in liver), retinal, and retinoic acid	20
9628156520	vitamin A: plant derived precursor=	beta-carotene	21
9628158296	beta-carotene	must be converted to active Vit. A for use	22
9628162502	food derived from ________ provide forms of vit. A that are ____________ ______________.	animals; readily absorbed	23
9628165142	roles of vitamin A	- sustains normal eyesight - regulation of gene expression - cell differentiation - immune function - growth - reproduction	24
9628171363	vit. A: sustains normal eyesight	process of light perception (retina); maintenance of healthy cornea (part of rhodopsin molecule)	25
9628178207	vit.A: regulation of gene	expression; transcription (dna--> mrna); retinoic acid form	26
9628182321	vit. A: cell differentiation	barrier cells form harmful elements; is needed by all epithelial tissue; external skin and internal linings; goblet cells (protective mucus)	27
9628189038	vit. A: immune function	anti-infective vitamin; regulation of genes involved in immunity	28
9628193690	vit. A: growth	is essential for normal growth of bones and teeth	29
9628198390	vit. A: reproduction	male and female reproductive tracts; normal development of embryo and fetus	30
9630991352	consequences of vitamin A deficiencies	night blindness, xerophthalmia and blindness, keritinization of epithelial tissues, overall impaired immune function, vast problem world-wide	31
9631004915	Vit. A: night blindness	lag in the recovery of night vision after a flash of bright light at night	32
9631024542	Vit. A: xeropthalmia and blindness	keritinization (clouding) of the cornea-> xerosis (drying)-> permanent blindness (xeropthalmia)	33
9631062922	Vit. A: keratinization of epithelial tissues	due to impaired cell differentiation; tissue surfaces dry, hard and cracked; vulnerable to infection (respiratory tract and urinary)	34
9631097761	Vit. A: vast problem world-wide	5 million preschool children suffer from vitamin A deficiency (leading to loss of site) loss of food worsens the condition; 190 million suffer from milder form of vitamin A deficiency (leading to infections); WHO & UNICEF working to reduce rates	35
9631128138	how to ensure not to get vitamin A toxicity	steer clear of Vit. A-containing supplements and rely on food sources instead	36
9631144433	food sources of Vit. A	slide 22	37
9631149656	food sources vit. A: active forms=	foods of animal origin (liver, fish oil, milk and milk products, and fortified cereals	38
9631168869	food sources vit. A: carotenoid precursor (beta-carotene)=	fruits and vegetables; pigments in foods that range in color from light yellow to reddish orange; dark green leafy vegetables and orange vegetables	39
9632521009	macular degeneration	most common form of age-related blindness associated with eating pattern low in carotenoids	40
9632534129	beta carotene	most abundant carotenoid found in plant-based foods; dietary antioxidant; vit. A activity from precursors is measured in retinol activity equivalents (RAE) (12ug beta-carotene: 1ug retinol; too inefficient to cause toxicity); skin discoloration may occur with excess consumption	41
9632576809	excess beta-carotene symptom	discoloration of the skin	42
9632582967	vitamin A and Beta-Carotene	slide 26 (make a note card)	43
9632598662	vitamin D is unique in that the body can synthesize all it needs from	sunlight (vit. D is not an essential nutrient)	44
9632612245	national drop in blood ______ __ levels over the past decade	Vit. D	45
9632625898	Vit. D: must undergo series of chem transformations in _______ and ________ to activate it	liver; kidneys	46
9632642444	ultraviolet rays act on:	cholesterol compounds in human skin->transformed into vit. D precursor->absorbed directly into blood; kidneys and liver finish the conversion to active vitamin D; skin pigments protect against UV radiation	47
9632662878	dark skinned=	3 h direct sunlight to make vitamin D	48
9632666934	light skinned=	5 min without sunscreen	49
9632717136	vitamin D calcium regulation	regulates blood calcium and phosphorus levels--> maintains bone integrity; acts at three locations to raise blood calcium levels (skeleton, digestive tract, kidneys)	50
9632731729	vitamin D, hormone:	acts at the genetic level	51
9632739032	vit. D-deficiency	too little vit D= danger to bones; rickets, osteomalacia, osteoporosis	52
9632748639	rickets-children	bowed legs- unable to mineralize newly forming bone material; beaded ribs	53
9632762278	osteomalacia-adults	bones become soft, flexible, weak and deformed; painful, often mis-diagnosed as arthuritus	54
9632774950	vit D deficiency =: groups to be concerned with	overweight/obese, people lacking exposure to sunlight, dark-skinned people and their breast-fed infants, adolescent children, and people who restrict intakes of animal and dairy foods	55
9632792463	vitamin D-toxicity	too much vit D= danger to soft tissues; most potentially toxic vitamin; overdoses raise blood calcium concentrations (collect in soft tissues; can lead to kidney and heart failure); cannot overdose from sunlight	56
9632815942	symptoms of vit. D toxicity	excessive thirst, headache, nausea, weakness	57
9632827201	vitamin D-food sources	recommended steadily throughout life; few naturally-rich food sources (fatty fish-salmon and mackerel; egg yolks; fish liver oil); milk and fortified dairy and cereal products	58
9633014784	Vitamin D	slide 39 (make a note card)	59
9633023988	vitamin E: tocopherol=	compound in vegetable oils essential for reproduction in rats; tokos= greek for offspring;alpha= gold stnadard for vit. E activity (DRI recommendations expressed as alpha-tocopherol	60
9633330733	only _____ or ______ cooked oils supply vit E	raw; gently	61
9633338129	vit. E: antioxidant	protects from free radical damage	62
9633343941	vitamin E deficiency	rare in healthy humans; may occur in premature infants (erythrocyte hemolysis--> anemia; transfer of vit. E from mother to infant takes place in late pregnancy)	63
9633361980	vitamin E toxicity	is rare but supplements may carry risks (augments the effects pf anticoagulant medicines--> uncontrollable bleeding)	64
9633378461	vitamin E food sources	widespread in foods; vegetable oils; readily destroyed by heat and oxidation; best sources: fresh raw oils & lightly processed vit E rich foods	65
9633391332	vitamin E	slide 46 (make a note card)	66
9633402956	Vitamin K; blood clotting protein synthesis	warfarin blood thinners	67
9633409503	vitamin K: bone protein synthesis	assists with bone mineralization	68
9633415786	vitamin K deficiency--> uncontrolled bleeding	new born infants; vit K-producing intestinal bacteria take weeks to establish; given K injection at birth; chronic antibiotic use	69
9633441081	vitamin K toxicity	no TUL; toxic dose of synthetic vit K--> Jaundice	70
9633449014	vitamin K food sources	dark green leafy vegetables: spinach, lettuce, broccoli, brussel sprouts, cabbage	71
9633462830	vitamin K	slide 51 (make a note card)	72

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