HNES 250 Reagan

These flashcards cover the key points and concepts from the lecture notes of HNES 250, useful for exam preparation.

kcalories per gram in fat

9 kcalories per gram.

kcalories per gram in protein

4 kcalories per gram.

kcalories per gram in carbohydrates

4 kcalories per gram.

kcalories per gram in alcohol

7 kcalories per gram.

Common symptom of dizziness

Often indicates dehydration or low blood sugar.

Percentage of total energy intake from fats

20-35%.

Percentage of total energy intake from carbohydrates

45-65%.

Percentage of total energy intake from protein

10-35%.

Daily Values (DV)

Nutrition reference values used on food labels.

What happens if UL is surpassed?

Risk of toxicity or adverse health effects.

Most highly fortified/enriched food

Breakfast cereals.

Primary site for absorption of nutrients

Small intestine.

Vitamins A and C, Thiamin, Calcium and Magnesium

Considered essential nutrients.

Difference between soluble and insoluble fiber

Soluble fiber dissolves in water, insoluble does not.

Good food sources of soluble fiber

Oats, beans, fruits, and vegetables.

Good food sources of insoluble fiber

Whole wheat, nuts, and vegetables.

Effects of a high sugar diet

Increased risk of obesity and dental problems.

Primary storage form of carbohydrates in the body

Glycogen.

What makes a lipid more saturated?

More hydrogen atoms are bonded to carbon.

Characteristics of saturated fats

Solid at room temperature, found in animal products.

Characteristics of cholesterol

Waxy substance found in animal fats.

Foods high in cholesterol

Eggs, meat, and dairy products.

Desirable lipid profile for heart health

Low LDL, high HDL.

Best source of protein food groups

Meat, dairy, and legumes.

Why does an egg have a PDCAAS of 1?

It contains all essential amino acids in optimal ratios.

Side effects of a high-protein, low-carb diet

Kidney strain, dehydration, and nutrient deficiencies.

What is glycolysis?

The metabolic process that converts glucose to pyruvate.

What is the TCA cycle?

A series of chemical reactions used by all aerobic organisms.

What is the Electron Transport Chain?

A series of complexes that transfer electrons through a membrane.

What is gluconeogenesis?

The synthesis of glucose from non-carbohydrate sources.

Nutrients that can be converted to body fat

Carbohydrates, proteins, and fats.

Nutrient present in highest amounts in most foods

Water.

Carotenoid converted to vitamin A

Beta-carotene.

Best sources of Vitamin A

Carrots, sweet potatoes, and leafy greens.

Best sources of Vitamin C

Citrus fruits, strawberries, and bell peppers.

Best sources of calcium

Dairy products, leafy greens, and fortified foods.

What is oxidation?

The loss of electrons during a reaction.

Characteristics of vitamin E and its purpose

Antioxidant that protects cell membranes.

What is bone remodeling?

The process of bone tissue renewal for maintaining strength.

Best way to measure bone density

DEXA scan (dual-energy X-ray absorptiometry).

Minerals found in bones

Calcium, phosphorus, and magnesium.

Characteristics of osteoporosis

Weak, brittle bones with increased fracture risk.

Who is at greatest risk for osteoporosis?

Postmenopausal women.

Importance of maintaining blood calcium

Essential for nerve function and muscle contraction.

Hormone that controls blood calcium levels

Calcitonin and parathyroid hormone.

Best sources of vitamin D

Fatty fish, fortified milk, and sunlight.

Disease caused by vitamin D deficiency

Rickets in children, osteomalacia in adults.

What helps with absorption of Calcium

Vitamin D.

What helps with absorption of Magnesium

Protein.

What is fluorosis?

Discoloration and pitting of teeth due to excess fluoride.

What is Dowager’s hump?

A curvature of the upper spine associated with osteoporosis.

What are erythrocytes?

Red blood cells that carry oxygen.

Characteristics of iron

Essential for hemoglobin production.

What impairs/enhances iron absorption?

Vitamin C enhances, calcium and phytates impair.

Most common deficiency worldwide

Iron deficiency.

What is MFP?

Meat, Fish, Poultry; enhances iron absorption.

Body processes that use zinc

Wound healing, immune function.

Two ways body gets vitamin K

From dietary sources and gut bacteria.

Primary functions of vitamin K

Blood clotting and bone metabolism.

What role does zinc play?

Essential for enzyme function and protein synthesis.

Food sources of copper

Shellfish, whole grains, and nuts.

What do B12 and folate have in common?

Both are essential for DNA synthesis.

Why was folate fortification added to cereals?

To decrease the incidence of neural tube defects.

Diseases caused by a B12 deficiency

Anemia and neurological issues.

Diseases caused by iron deficiency

Anemia.

Diseases caused by folate deficiency

Macrocytic anemia.

What is intrinsic factor?

A protein needed for the absorption of vitamin B12.

Good food sources of vitamin B12

Animal products such as meat, eggs, and dairy.

What is Body Mass Index (BMI)?

A measure of body fat based on height and weight.

How is BMI calculated?

Weight in kilograms divided by height in meters squared.

BMI ranges associated with increased mortality rates

BMI over 30 (obese) and under 18.5 (underweight).

Advantages and limitations of BMI

Easy to measure, but does not account for muscle vs. fat.

Other methods of assessing body composition

Skinfold measurements, bioelectric impedance.

Gold standard for assessing body composition

DEXA scan.

Characteristics of a healthy weight

Sustainable weight in relation to height and body composition.

Does carry weight make a difference?

Yes, where fat is stored affects health risks.

Obesity increases the risk of what diseases?

Type 2 diabetes, heart disease, and certain cancers.

Planning for healthy weight loss

Balanced diet and gradual caloric reductions.

Weight loss recommendations

Restrict calories and increase physical activity.

How many kcalories = 1 pound?

3500 kcal.

What is BMR?

Basal Metabolic Rate, the number of calories needed at rest.

Percent of total kcalorie needs from BMR

Approximately 60-75% of total energy expenditure.

What can increase BMR?

Muscle mass, regular physical activity.

What is HAES?

Healthy at Every Size, focusing on health rather than weight.

What is the Dieter’s Dilemma?

The conflict between dieting and maintaining weight loss.

What is the thermic effect of food?

Energy expenditure associated with digestion and metabolism.

Set point hypothesis

Body maintains a specific weight range.

Thrifty gene hypothesis

Some people have genes that promote fat storage.

Protein leverage hypothesis

Low protein intake leads to overeating.

What is leptin?

A hormone that regulates energy balance and inhibits hunger.

What is ghrelin?

A hormone that stimulates appetite.

What affects satiety?

Hormones, fiber content, and protein intake.

Nutritious snack choice for weight gain

Nuts and dried fruits.

Four components of physical fitness

Cardiovascular endurance, muscular strength, flexibility, and body composition.

What is the female athlete triad?

Disordered eating, menstrual dysfunction, and osteoporosis.

Minimum amount of exercise recommended

150 minutes of moderate-intensity exercise per week.

Physiologic changes from exercise

Improved cardiovascular health, muscle strength, and flexibility.

How should endurance athletes fuel during workouts?

Consume carbohydrates to maintain energy.

What is leisure-time physical activity?

Physical activity done during free time for enjoyment.

What is Target Heart Rate?

The ideal heart rate zone for aerobic exercise.