Nutrition

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50 Terms

1
Importance of nutrition assessment
Key to overall health and disease prevention
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2
Causes of weight gain
Excess caloric intake, fluid retention, metabolic disorders
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3
Causes of weight loss
Malignancy, GI disease, depression, malnutrition, endocrine disorders
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4
Common concerning symptoms
Weight changes, anorexia, taste changes, chewing/swallowing difficulties
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5
BMI categories
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6
Waist circumference risk thresholds
>35 inches in women; >40 inches in men
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7
Health risks of obesity
Diabetes, hypertension, heart disease, stroke, cancer, sleep apnea
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8
Health risks of undernutrition
Weakened immunity, osteoporosis, delayed wound healing
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9
Recommended weight loss
10% reduction over 6 months; ½ to 1 lb per week
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10
Daily calorie deficit for weight loss
500-1000 kcal/day
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11
Hydration importance
Essential for cellular function, circulation, and temperature regulation
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12
Signs of dehydration
Dry mucous membranes, sunken eyes, tachycardia, low urine output
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13
Causes of dehydration
Heat exposure, vomiting, diarrhea, diuretics, hemorrhage
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14
Signs of overhydration
Edema, hypertension, bounding pulse, JVD, crackles in lungs
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15
Causes of overhydration
Heart failure, kidney disease, excessive IV fluids
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16
Macronutrients
Carbohydrates, proteins, fats
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17
Micronutrients
Vitamins and minerals
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18
Protein function
Growth, repair, enzymes, immune function
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19
Essential fatty acids
Omega-3 and omega-6; necessary for brain and heart health
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20
Function of dietary fiber
Improves digestion, lowers cholesterol, regulates blood sugar
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21
Recommended sodium intake
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22
Risks of high sodium intake
Hypertension, cardiovascular disease, kidney disease
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23
Daily water intake recommendation
~2.7 L for women, ~3.7 L for men
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24
ChooseMyPlate guidelines
Balance of fruits, vegetables, grains, protein, and dairy
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25
Role of Vitamin D
Bone health, calcium absorption, immune function
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26
Risk factors for Vitamin D deficiency
Limited sun exposure, dark skin, malabsorption
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27
Role of iron
Oxygen transport in red blood cells
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28
Iron deficiency symptoms
Fatigue, pallor, weakness, brittle nails
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29
Risk factors for iron deficiency
Poor diet, menstruation, pregnancy, chronic bleeding
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30
Symptoms of Vitamin B12 deficiency
Fatigue, neuropathy, anemia, memory issues
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31
Causes of Vitamin B12 deficiency
Pernicious anemia, vegan diet, gastric surgery
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32
Symptoms of Vitamin C deficiency
Scurvy, bleeding gums, fatigue, poor wound healing
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33
Sources of Vitamin C
Citrus fruits, bell peppers, strawberries, broccoli
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34
Health risks of trans fats
Increase LDL, decrease HDL, raise heart disease risk
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35
Recommended daily sugar intake
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36
Benefits of a plant-based diet
Lower heart disease, diabetes, and cancer risk
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37
Mediterranean diet
High in vegetables, fish, healthy fats; reduces chronic disease risk
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38
DASH diet
Reduces hypertension; rich in fruits, vegetables, low-fat dairy, whole grains
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39
Importance of meal planning
Helps maintain balanced diet, portion control, and nutrition goals
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40
Risks of fast food consumption
High in saturated fats, sodium, and calories
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41
Food allergies
Immune response to specific proteins; common allergens: nuts, dairy, shellfish
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42
Food intolerance
Difficulty digesting certain foods (e.g., lactose intolerance)
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43
Role of gut microbiome
Supports digestion, immunity, and mental health
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44
Effects of caffeine
Increases alertness, can cause insomnia or dehydration in excess
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45
Health benefits of dark chocolate
Contains antioxidants, improves heart health
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46
Effects of alcohol on nutrition
Can deplete vitamins, lead to liver disease, weight gain
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47
Strategies for mindful eating
Eat slowly, recognize hunger cues, avoid distractions
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48
Benefits of intermittent fasting
Can aid in weight loss, improve insulin sensitivity
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49
Risks of extreme diets
Nutrient deficiencies, metabolic slowdown, muscle loss
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50
Long-term healthy eating approach
Balanced diet, portion control, regular physical activity
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