HE254 Final Exam Flashcards- Yui Hisanaga

What is the definition of Nutrition and Nutrition Science?

Nutrition: Process of consuming and utilizing food

Nutrition Science: Study of nutrients and health

What are the 4 macronutrients and micronutrients ?

Macronutrients: Proteins, water, carbohydrates, fats.

Micronutrients: Minerals and vitamins

What are 5 characteristics of a healthy diet?

Adequate, Balanced, Calorie Control, Moderation, Variety

ABCMV

What are social determinants of health?

Economic Stability, Education, Environment, Community Context, Healthcare access

EEECH

What are the Farm to Table stages?

Production, Processing, Distribution, Retail, and Consumption

What are the parts of Fight BAC!

Clean, Separate, Cook, and Chill

What are the safe temperatures for the Refrigerator, Freezer, Medium Meats, Well Done, Hot Holding?

Refrigerator: <40F

Freezer: 0F

Medium Meats: 145F

Well Done: 160F

Hot Holding: >140F

What are warning signs of Botulism?

Blurred vision, weakness, difficulty swallowing, paralysis

What does AMDR stand for, and what is the recommended amount for carbohydrates?

Acceptable Macronutrient Distribution Range

45-65%

What are the roles of carbohydrates?

Energy production, storage, protein sparing, lipid metabolism, brain fuel, fiber source

What are simple and complex carbs?

Simple: Monosaccharides (glucose, fructose, and galactose) and Disaccharides (lactose, maltose, sucrose)

Complex: Oligosaccharides and Polysaccharides (starches and fibers)

Where does digestion begin and where is it completes? Additionally, how does protein digestion begin?

Begins in the mouth through mechanical digestion with Salivary Amylase, completed in small intestine through Pancreatic Amylase.

Pepsin begins protein digestion in the stomach.

How does blood sugar regulation happen?

Insulin is released from the pancreas to lower blood sugar, Glucagon is released from the pancreas to increase blood sugar.

Glycogen (stored form of glucose)

What are the energy systems?

ATP-PCr, Anaerobic glycolysis, and Cellular Respiration.

What are added sugars, should we be consuming them?

Added sugars: sugars added during processing (soda, candy, baked goods) These are sugars that you want to limit.

What is the AMDR of Fats?

20-35% of total calories

What are the different types of fats, and which kinds of fatty acids supports heart and brain health?

Triglycerides, Phospholipids, Sterols

Omega-3 fatty acids help to support our heart and brain health.

How many % should we limit our saturated and trans fats?

Limit them to <10%

What are the roles of fats?

Energy storage, hormones, insulation, vitamin absorption.

What is the AMDR of Proteins?

10-35% of total calories.

What are the roles of proteins?

Enzymes, muscle repair, immune function, hormones.

What are nonessential and essential amino acids?

Nonessential are the ones that our body produces. Essential are the ones that our body does not produce, so we need to get them externally. aa

How do you calculate protein needs?

LBS divided by 2.2 = KG

KG x 1.2 - 1.7

How many hours is the anabolic window after a workout?

3-4 hours after a workout

What are the fat soluble vitamins?

A,D,E,K. These are stored and have a higher toxicity risk.

What are Water Soluble vitamins? What are they important for?

Vitamin B’s and C’s and Choline.

Vitamin B’s act as coenzymes for metabolism.

Choline supports brain and liver functions.

What happens when children and adults have a deficiency in Vitamin D?

Children: Rickets

Adults: Osteomalacia

What happens when there is a deficiency of Vitamin C?

Scurvy

What are the terms for toxicity in vitamins and a deficiency in vitamins?

Toxicity: Hypervitaminosis

Defiency: Hypovitaminosis

What is BMI, what does it stand for, how is it calculated? What are some of it’s limitations?

Body Mass Index

BMI = weight (kg) divided by height (m²)

categories: underweight, normal weight, overweight, obesity (class 1,2,3)

Limitations:

Does not measure fat mass, and does not account for fat distribution.

It may underestimate body fat in overweight individuals or overestimate body fat in muscular individuals.

What are the optimal body fat percentages for both females and males?

Females: 20-30%

Males: 12-20%

What are the different methods to measure body fat?

1. Skinfold test

2. Underwater weighing

3. Bioelectrical Impedance Analysis (BIA)

4. Dual energy X Ray absorptiometry (DEXA)

5. BodPod

What are some different ways to measure Fat Distribution?

Visceral Fat: Fat stored in the abdominal cavity, better predictor of disease risk than total body fat.

Waist Circumstance: Simple indicator of abdominal obesity

Waist to Hip Ratio: Waist circumference divided by hip circumference, often better predictor of disease risk than waist circumference alone

What are the estimated intake needed to maintain energy balance based on? (EER)

1. Age

2. Sex

3. Height

4. Weight

5. Physical activity level

EER: Estimated Energy Requirement

What is BMR? What are the percentages for that?

Base Metabolic Rate

50-70% of of daily energy use

What are some factors that affect Energy intake?

1. Physiological and Genetic Influences. Hunger, Satiety, Leptin (hormone from fat tissue that signals energy sufficiency to the hypothalamus) Genetics, prental nutrition.

2. Psychological and Behavioral Influences. Food perception, Mood and Emotions, Portion Sizes, Calorie Dense Cheap foods, Culture, Obesity Bias

What is HAES?

Healthy At Every Size

Weight inclusive, nondiet approach.

Intuitive eating, reducing weight stigma, moving for health

What are some health risks of being underweight, and what are some examples of eating disorders?

Health Risks: Nutrition deficiency, delayed wound healing, hormonal abnormalities, increase infection risk, osteporosis, growth stunting

1. Anorexia Nervosa

2. Bullimia Nervosa

3. Binge Eating Disorder

4. ARFID (Avoidant Restrictive Food Intake Disorder), OSFED (Other Specified Feeding or Eating Disorders), Orthorexia