BYUI Nutrition 150 Final Review単語カード | Quizlet

Step of the Scientific Method

1. Observe and ask questions

2. Hypothesis

3.Conduct Experiment (repeat testing)

4.Draw Conclusions

5. Report Results

Epidemiology vs Clinical Trial

Epidemiology: investigates the frequency, distribution, and patterns of health events in a population.

Clinical Trial: People volunteer to test new treatments

Experimental Group

Receives a treatment

Limited Evidence

Anecdotal, Opinion, Small studies, Single study, Poorly designed studies

Moderate Evidence

Well designed, Epidemiological studies that have consistent results

Strong Evidence

Well designed, Large, Randomized, Double-blinded, Placebo-controlledstudies that have consistent results

What is a phytochemical?

chemical found in plant foods

DRI Definitions

RDA: Recommended Dietary Analysis

AI: Adequate Intake

UL: Upper Level Intake

Fat Free

Less than 0.5 g of fat per serving

Low Fat

3 grams or less of fat per serving

Reduced Fat

at least 25% less fat

Sodium-Free

less than 5 mg

Excellent Source

a serving contains 20% or more of DV for a nutrient

Good Source

10-19% DV

Precontemplation

Has no intention of taking action within the next six months

Contemplation

Aware of need, thinking about change, evaluating the change

Action

Has changed behavior for less than 6 months

Maintenance

Has changed behavior for more than 6 months

Amylase

Breaks down starch into smaller carbohydrate molecules. Secreted from: Mouth and Pancreas

sucrase, lactase, maltase

convert disaccharides into monosaccharides. Produces in: Small Intestine

Pepsin

Breaks down long protein chains into shorter fragments by breaking the peptide bonds. Produced in: Stomach

Lipase

Break down fats into fatty acids. Produced in: Mouth, Stomach, and pancreas

Bile

Emulsifies and breaks down fat in the small intestine allowing for absorption. Found in the: Liver (stored in the gallbladder)

Bicarbonate

Helps to neutralize stomach acid protecting small intestine. Found in: Pancreas

Basic steps in Metabolism

Glycolosis, Transition stage, Citric Acid Cycle, Electron Transport Chain

Different types of Carbohydrates

monosaccharides, disaccharides, polysaccharides

Types of Monosaccharides

glucose, fructose, galactose

Types of Disaccharides

sucrose, lactose, maltose

Types of complex carbohydrates

Starches and Fiber

What is the Dietary Guidelines for Americans 2015-2020 recommendation for added sugar?

Stay away from sweet/sugary drinks

What is a whole grain?

bran, endosperm, germ

What is the Dietary Guidelines for Americans in 2015-2020 recommendation for whole grain?

Make at least half of your grains whole

What is the role of insulin in regulating blood glucose?

Insulin sends a signal to the body's cells to remove glucose from the blood by transporting it o the insides of the cells.

What is the role of glucagon in regulating blood glucose?

Glucagon signals the liver to break down glycogen and release the stored glucose into the blood.

What is the RDA for carbohydrates based on?

DRI's published by the Food and Nutrition Board.

What is the adult AMDR for carbohydrates?

45-65% for adults

Different types of Lipids (3)

Glycerides, Sterols, Phospholipids

Different types of fatty acids

Saturated, monounsaturated, and polyunsaturated

What are the two essential fatty acids?

Alpha-linolenic acid (ALA) and Linoleic Acid

What is EPA and DHA?

Produced from ALA- produced if fatty acids are available in the body

What are the functions of lipids in the body?

Energy Source, Structural and Regulatory Roles, Insulation and Protection, Bioavailability.

What are the Dietary Guidelines for Americans recommendations for saturated fat and trans fat?

Keep saturated fat intake to less that 10% of caloric intake

What is the adult AMDR for fat?

20-35%

What counts as an alcohol drink equivalent?

-12 fl oz of regular beer (5%)

-8-9 fl oz of liquor (7%)

-5 fl oz of wine (12%)

-1.5 fl oz of 80-proof (40%)

What is an essential amino acid?

the body cannot make them; they must be consumed

What are the functions of proteins in the body?

Structure, Regulation, Energy Production

What is Kwashiorkor?

protein deficiency

How does kwashiorkor differ from marasmus?

Marasmus is lack of protein AND calories

What is the protein quality?

a measure of how efficiently a protein in the diet can be used to make body proteins

How do you calculate the adult RDA for protein?

140 lbs/2.2 lbskg = 63.6 kg * 1.3 g/kg =83 g of protein

So... (63.6 kg * 1.3 g/kg = 83g)

What is the adult AMDR for protein?

10-35% of daily calories

What is water balance?

when water intake equals water output

What is the role of ADH (Anti-diuretic hormone) in maintaining water balance?

Messenger sent by the hypothalamus to prompt the kidneys to reserve water

For each pound of weight lost how much water should a person drink?

2.5-3 cups

What is hyponatremia?

low sodium levels

Key functions of electrolytes in the body?

Fluid balance, Nerve conduction, Muscle contraction, and Nutrient transportation

What foods are good sources of Potassium?

Fruits and vegetables (spinach, broccoli, bananas, apples)

What isn't guaranteed from the USP seal of approval on a dietary supplement?

Does not verify the supplement is effective or safe

What does DASH stand for?

Dietary Approaches to Stop Hypertension

Trace Minerals

less than 100 mg a day: Zinc, Iodine, Iron, Fluoride, Copper, Manganese

Major Minerals

more than 100 mg a day: Sodium, Potassium, Chloride, Sulfur, Calcium, Phosphorus, Magnesium

Fat soluble vitamins

K, A, D, E

Water soluble vitamins

thiamin, riboflavin, niacin, vitamin B-6, pantothenic acid, folate, biotin, vitamin B-12, and vitamin C

Bioavailability

the extent to which the body can absorb and use a nutrient

What increases/decreases bioavailability for Calcium and Iron?

Oxalates

What increases/decreases bioavailability for Zinc? (-)

Phytates

Food sources for Heme

Flesh and blood (Turkey, beef, liver)

Food sources for Non-Heme

Plant based foods (Spinach, Beans, Bread)

How to increase non-heme iron absorption

Include meat (heme) with a non-heme iron source or cast iron cookware

Concerns with iron overload/hemochromatosis

Diabetes,scarring of the liver, cancer, arthritis, or cardiac failure

What are the concerns with excessive intakes for Vitamin A (retinoids)?

Xerophthalmia

What are the foods for the retinoids?

Beef Liver and Cod Liver

Why doesn't the provitamin (beta-carotene) have the same concerns?

The body will stop the conversion of Vitamin A from the provitamin when the body has adequate amounts

What are the food sources for beta-carotene?

Cooked carrots and apricots

Osteoporosis

Vitamin D

Anemia

Iron

Microcytic anemia

Vitamin B6

Megaloblastic anemia

Vitamin B12

Goiter

Iodine

Beriberi

Thiamin

Pellegra

Niacin

Scurvy

Vitamin C

Night blindness

Vitamin A

Rickets

Vitamin D

BMI Equation

Weight (kg) / Height (meters)^2

Underweight BMI

<18.5

Healthy BMI

18.5-24.9

Overweight BMI

25-29.9

Obese BMI

30-39.9

Extreme Obese BMI

40+

What are the three components of energy expenditure?

Basal Metabolism, Physical activity, Thermic Effect of Food

Which component uses the most energy for sedentary people?

Basal Metabolism

What is basal metabolism?

Energy for basic needs, specific involuntary functions.

What is NEAT?

Non-exercise activity thermogenesis

What area of the brain regulates hunger and satiety?

Hypothalamus

What is the difference between hunger and appetite?

Hunger: a signal the body sends to promote eating

Appetite: a desire for food that is independent of hunger

What is the recommended rate of weight loss per week?

0.5-2 lbs (Up to 2 pounds per week)

What are the ABC's of behavior modification?

Antecedent

Behavior

Consequence

Below 18.5 Pregnancy BMI weight gain?

28-40 pounds

18.5-24.9 Pregnancy BMI weight gain?

25-35 pounds