NURS 235 EXAM 3 Study Cards

This collection of flashcards includes key terms and definitions related to nutrition concepts, dietary reference intakes, eating patterns, health impacts, and dietary guidelines.

Dietary Reference Intakes (DRIs)

Nutrient reference values used to assess and plan diets of healthy individuals.

Estimated Average Requirement (EAR)

Daily intake value estimated to meet the nutrient requirement of half (50%) of healthy individuals.

Recommended Dietary Allowance (RDA)

Average daily intake sufficient to meet the needs of 97–98% of healthy people.

Adequate Intake (AI)

Used when scientific evidence is insufficient to set an EAR/RDA.

Tolerable Upper Intake Level (UL)

Maximum daily amount of a nutrient unlikely to cause adverse health effects.

Acceptable Macronutrient Distribution Range (AMDR)

Range of intake for carbohydrates, protein, and fat associated with reduced chronic disease risk.

What is the purpose of DRIs?

To assess and plan diets of healthy individuals.

How is RDA derived?

From the Estimated Average Requirement (EAR) plus two standard deviations.

Health benefits of a balanced diet

Reduced risk of chronic diseases like cardiovascular disease, type 2 diabetes, and certain cancers.

Characteristics of healthful eating patterns

Emphasizes variety, balance, and moderation.

Examples of nutrient-dense foods

Fruits, vegetables, whole grains, lean proteins, and healthy fats.

Health outcomes related to poor eating patterns

Increased risk of heart disease, diabetes, and obesity.

Core Pillars of lifestyle medicine

Nutrition, physical activity, sleep, stress management, avoidance of risky substances.

What is Nutrigenomics?

Study of how genetic variations influence nutrient responses and how nutrients affect gene expression.

What are the four dietary guidelines?

1. Healthy eating pattern, 2. Focus on variety and nutrient density, 3. Limit added sugars and saturated fats, 4. Shift to healthier food choices.

Characteristics of the Healthy U.S.-Style Eating Pattern

Rich in fruits, vegetables, and whole grains.

Principle of moderation in eating

Limiting excess sugars, fats, and sodium.

What is MyPlate?

A visual guide promoting balanced eating with specific portions for food groups.

Nutrient-dense definition

Foods rich in vitamins and minerals with relatively low calories.

What's the glycemic load (GL)?

A measure that reflects how fast a food raises blood glucose, considering portion size.

Function of carbohydrates in the body

Primary energy source that fuels the brain and nervous system.

What is a positive nitrogen balance?

Occurs when nitrogen intake is greater than losses, leading to tissue building.

Complete proteins

Contain all essential amino acids in sufficient amounts.

Incomplete proteins

Missing one or more essential amino acids.

Essential amino acids

Amino acids that must be obtained from the diet.

What are the two types of fatty acids based on structure?

Saturated and unsaturated fatty acids.

Health impact of saturated fats

Raise total and LDL cholesterol; associated with increased heart disease risk.

Sources of omega-3 fatty acids

Fatty fish (like salmon), flaxseeds, chia seeds.

Health benefits of fiber

Promotes digestive health and satiety.

Signs of dehydration

Dry mouth, dark urine, fatigue, headache, confusion.

What is the DASH diet?

Dietary Approaches to Stop Hypertension emphasizing fruits, veggies, whole grains.

Define 'macronutrient.'

Essential nutrients required in large amounts: carbohydrates, proteins, and fats.

Why is potassium important?

Helps regulate heartbeat and muscle function; counters sodium's effects on blood pressure.

Caloric intake recommendation for adults

2,000–2,500 kcal/day depending on activity level.

Main nutrients in fruits

Vitamins A and C, fiber, antioxidants.

What is a nutrient-dense food?

Foods that are high in nutrients but low in calories.

Vegetable examples for a healthy diet

Spinach, kale, carrots, and broccoli.

Major trace minerals

Iron, zinc, iodine, selenium.

Common nutrient deficiencies in U.S. diets

Vitamins A, C, D, E, and folate.

What is the relationship between nutrition and mental health?

Balanced nutrition can support mental health and cognitive function.

Characteristics of unhealthy diets

High in added sugars, saturated fats, and low in fiber.

What are trans fats?

Artificial fats created through hydrogenation, linked to increased heart disease risk.

Sources of dietary cholesterol

Animal products like egg yolks, shrimp, and meat.

Health risks of high sodium intake

Increased risk of hypertension and heart disease.

What are antioxidants?

Substances that protect cells from oxidative damage.

Function of vitamin D

Regulates calcium absorption and bone health.

Saturated fat recommendation

Limit to less than 10% of total calories.

What is the function of vitamins in the body?

Regulate metabolism, support growth, and aid in cell repair.

What are the water-soluble vitamins?

B-complex and vitamin C, which are excreted in urine.

What is an example of a condition requiring vitamin supplementation?

Pregnancy may require additional folate.

Role of calcium in the body

Important for bone health and muscle function.

Health benefits of whole grains

Provide fiber, vitamins, and minerals.

What is body mass index (BMI)?

A measure of body fat based on height and weight.

How to calculate BMI?

Weight (lb) ÷ (height (in))² × 703.

What is healthy weight status based on BMI?

BMI between 18.5 and 24.9.

What constitutes a healthy portion size?

Portions that align with nutritional guidelines to maintain energy balance.

What are complementary proteins?

Two incomplete proteins that together provide all essential amino acids.

Key strategies for weight management

Balanced diet, portion control, and regular physical activity.

Recommended intake of added sugars

Less than 10% of total daily calories.

Risk factors for chronic disease

Unhealthy diet, physical inactivity, tobacco use, and excess alcohol consumption.

How to improve diet quality in public health?

Implementing initiatives like Healthy People 2030.

What are the effects of excess alcohol consumption?

Increases risk of liver disease and some cancers.

What defines an unhealthy eating pattern?

High in sugars, fats, and low in essential nutrients.

What is nutrient absorption influenced by?

Presence of dietary fat, fiber, and overall gut health.

What is the role of micronutrients in diet?

Support cellular function and metabolic processes.

Why is variety important in a diet?

Ensures a broad spectrum of nutrients necessary for health.

What defines dietary fibers?

Carbohydrate components that are not digested in the small intestine.

Impact of refined grains on health

Lower in fiber and nutrients than whole grains.

Major mineral sources in diet

Dairy, meat, fish, grains, and leafy greens.

Impact of high-calorie diets on health

Can lead to obesity, diabetes, and heart disease.

Recommended diary servings per day

2-3 servings of low-fat dairy or alternatives.

Key approaches to reduce health disparities

Promote access to healthy foods and education on nutrition.

Carbohydrate function related to protein sparing

Adequate carbs allow protein to be used for tissue repair.

What is a health equity initiative?

Efforts aimed at ensuring that everyone has the opportunity for good health.

Common fast food health risks

High in calories, saturated fats, and sodium.

What are plant-based proteins?

Proteins derived from plants, such as legumes and nuts.

Signs of food insecurity in individuals

Frequent hunger, reliance on food banks, and lack of access to healthy foods.

What is the importance of hydration?

Essential for maintaining all physiological functions.

Impact of diet on immune function

Balanced nutrition supports proper immune system performance.

Role of nutrition in recovery from illness

Proper nutrition aids in healing and recovering strength.

What is food processing?

Transformation of raw ingredients into food products.

Health risks of processed foods

Often high in sugars, unhealthy fats, and preservatives.

What is the role of the USDA?

Provide guidelines and standards for nutrition and food safety.

What identifies nutrient-dense foods?

High in nutrients while low in calories.

How does hydration affect metabolism?

Adequate water supports efficient metabolic processes.

What influences meal planning for a healthy diet?

Nutritional needs, food quality, and dietary restrictions.

Definition of chronic disease

Long-lasting conditions that can be controlled but not cured.

Importance of regular exercise

Supports cardiovascular health, weight management, and overall well-being.

Guidelines for reducing added sugars

Prioritize whole foods and limit sweetened beverages.

What signifies nutrient deficiency?

Inadequate intake leading to impaired physiological functions.

Dietary advice for older adults

Focus on nutrient-dense foods to combat potential deficiencies.

Goals of Healthy People 2030 regarding nutrition

Improve health outcomes and reduce chronic disease rates.

Protein's role in tissue repair

Provides amino acids necessary for rebuilding damaged tissues.

How does aging affect nutrient needs?

May increase needs for certain vitamins and minerals.

Common barriers to healthy eating

Cost, access, and knowledge about nutrition.

Importance of portion control

Helps manage caloric intake and prevent overeating.

What defines a healthy eating pattern?

Involves balance, variety, and moderation across all food groups.

Clinical tips for enhancing dietary intake

Encourage whole foods, reduce processed foods, and prioritize hydration.

What is the significance of food labels?

Provide vital information to help consumers make informed choices.