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Flashcards in Midterm Deck (84)
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1
Q

What are tolerable upper intake levels (TUIs)

A

A tolerable upper intake level represents the recommended maximum daily intake for a given nutrient.

2
Q

What are recommended dietary allowances?

A

daily nutrient levels meeting the nutritional needs of 97 to 98 percent of healthy individuals.

3
Q

What are adequate intakes and when are they used?

A

adequate intakes are daily intake levels assumed to be adequte for most healthy people. They are used when there isnt enough research to establish a recommended dietary allowance.

4
Q

What are acceptable Macro-nutrient distribution ranges?

A

ranges of protein, carbohydrate and fat intake that provide adequate nutrition, and they are associated with a reduced risk for chronic disease.

5
Q

What is the difference between the way that AMDRs are expressed and the way that other dietary designations are expressed

A

The AMDR is a percentage whereas the others are amounts.

6
Q

What is the recommended calorie intake for a four to eight year old girl?

A

1200-1800

7
Q

What is the recommended calorie intake for a 9-13 year old girl?

A

1400-2200

8
Q

what is the recommended calorie intake for a 14 to 18 year old girl?

A

1800-2400

9
Q

what is the recommended calorie intake for an 19 to 30 year old lady

A

1800-2400

10
Q

what is the recommended calorie intake for an 31-50 year old lady?

A

1800-2200

11
Q

what is the recommended calorie intake for an 51+ lady?

A

1600 to 2200

12
Q

What is the recommended calorie intake for a 4 to 8 year old man?

A

1200 to 2000

13
Q

what is the recommended calorie intake for a 9 to 13 year old man?

A

1600 to 2600

14
Q

what is the recomended calorie intake for a 14 to 18 year old man?

A

2,000 to 3200

15
Q

what is the recommended calorie intake for a 19 to 30 year old man>

A

2400 to 3000

16
Q

What is the recommended calorie intake for a 31 to 50 year old man?

A

2200 to 3000

17
Q

what is the recommended calorie intake for a 51 + man?

A

2000 to 2800

18
Q

what is a kilocalorie?

A

a unit of measure used to quantify the amount of energy in a food.

19
Q

how much did American calorie consumption increase from 1970 to 2008?

A

from 2,167 to 2,614 per day

20
Q

what percentage of the human body is water by weight

A

50 to 70 percent

21
Q

What are the general recommendations of water intake for women and men?

A

9 glasses a day for women

13 cups for men from all beverages and food.

22
Q

what percent of our daily water needs are met through food?

A

20 percent

23
Q

water is a major component of____. ______ does what?

A

blood.

Blood carries oxygen and nutrients to the tissues, removes metabolic wastes and keeps cells in working order.

24
Q

water does what in the system?

A

bathes cells
maintains ph balance
maintains fluid and electrolyte balance
transports molecules and cells throughout the body.

25
Q

water needs vary according to what>

A

dietary factors, age, size overall health, environmental temperature and humidity, and exercise.

26
Q

what medical siruations might require additional water

A

cystic fibrosis, kidney problems, old age, very young age, diarrhea.

27
Q

hat next to water, are the most abundant substances in the human body?

A

proteins

28
Q

proteins are called “bodybuilders” because of their role in developing and repairing ____________

A

muscles skin bone and blood cells

29
Q

proteins are the key elements of __________

A

antibodies that protect us from disease, enzymes that control chemical activities int the body, and hormones that regulate body function.

30
Q

proteins help transport __________ to all body cells and help supply _____________ when _____________ are not available.

A

iron oxygen and nutrients
source of energy
fats and carbohydrates

31
Q

what does your body break down proteins into?

A

amino acids

32
Q

how many amino acids are there?

A

20

33
Q

how many amino acids are essential (the body cant produce them)

A

9

34
Q

What is a dietary protein that supplies all essential amino acids called?

A

a complete protein

35
Q

What is always a complete protein?

A

animal protein

36
Q

what is the AMDR for protein?

A

10 to 35 percent of calories

37
Q

what are some examples of complimentary incomplete proteins that can be used to make complete protein?

A

Legumes and grains
Legumes and nuts and seeds
green leafy vegetables and legumes
green leafy vegetables and nuts and seeds and legumes

38
Q

how much protein per day should an adult consume

A

.8 grams per kilogram of bodyweight

39
Q

under what circumstances might a person need extra protein?

A

if pregnant, fighting off a serious infection, recovering from surgery or blood loss, or recovering from burns.

40
Q

do carbohydrates or proteins make a person feel full and satisfied for longer?

A

proteins.

41
Q

how often should you eat fish and what for

A

2wice a week to reduce saturated fat and cholesterol levels and increase omega-3 fatty acids

42
Q

what do carbohydrates do?

A

supply us with the energy needed to sustain normal daily activity.

43
Q

how many calories per gram do both carbohydrates and proteins provide?

A

4

44
Q

what are carbohydrates easily converted into?

A

glucose

45
Q

where are simple carbohydrates found?

A

fruit, many vegetables, and dairy.

46
Q

what is the most common form of simple carbohydrate?

A

glucose

47
Q

what are glucose and fructose or fruit sugar?

A

monosaccharides

48
Q

what are disaccharides? what are some examples?

A

combinations of two monosaccharides

. Lactose and Maltose

49
Q

where are complex carbohydrates, or, polysaccharides found?

A

grains, cereals, legumes and other vegetables.

50
Q

what are the main types of polysaccharides?

A

starches, glycogen and fiber.

51
Q

what make up the majority of the complex carbohydrate group?

A

starches, which come from flour, bread, rice, potatoes, corn, oats, barley et al.

52
Q

wat does the body break down starches into?

A

glucise

53
Q

polysaccharides can also be stored in body muscles as ____________ pending its release as glucose.

A

glycogen

54
Q

what is fiber?

A

the indigestable portion of plant foods that helps move foods throug the digestive system, delays absorption of cholesterol and other nutrients and softens stools by absorbing water.

55
Q

What is fiber only found in?

A

vegetables.

56
Q

What are some examples of soluble fibers?

A

pectins, gums, and mucilages,

57
Q

what do soluble fibers do in water?

A

form gel-like substances, and can be digested easily by bacteria in the colon.

58
Q

sudies have shown that eating _____ servings of whole grains can reduce cardiovascular disease risk by as much as ________ percent.

A

2.5

21

59
Q

what percent of american adults eat no whole grains on a given day?

A

42 percent

60
Q

how many grams of fiber does the average american consume daily?

A

15.9

61
Q

What is the recommended amount of daily fiber?

A

25 men to 38 grams women

62
Q

where are insoluble fiber s found?

A

most fruits and vegetables found?

63
Q

where are most soluble fibers found

A

berries, citrus fruits, oat brans, dried beans.

64
Q

what is the AMDR for carbohydrates?

A

45 to 60 percent of total calories.

65
Q

what kind of cancer risk is reduced by consumption of fiber?

A

colorectal

66
Q

what condition relate to constipation does fiber help protect against?

A

diverticulosis: tiny bulgesthat form on the large intestinal wall and become irritated from the strain of constipation

67
Q

how does insoluble fiber help reduce constipation and discomfort?

A

by absorbing moisture and producing softer stools.

68
Q

what does fiber help delay or reduce the absorption of?

A

dietary cholesterol

69
Q

How does soluble fiber relate to blood sugar?

A

soluble fiber improves control of blood sugar.

70
Q

what is contained in the bran of a wheat kernel?

A

high fiber
b vitamins
phytochemicals
minerals

71
Q

what is contained in the germ of a wheat kernel?

A
vitamin E
healthy unsaturated fats
antioxidants
phytochemicals
minerals
b vitamins
72
Q

what is contained in the endosperm of a wheat kernal?

A

starch
protein
b vitamins

73
Q

how many calories per gram do fats provide?

A

9 calories

74
Q

fats are a significant source of the body’s _________

A

fuel

75
Q

fats play a vital role in_____________

A

maintaining healthy skin and hair
insulating body organs against shock
maintaining body temperature
promoting healthy cell function

76
Q

what percent of total body fat do triglycerides make up?

A

about 95 percent

77
Q

what happens when we consume too many calories from any source?

A

the liver converts the excess into triglycerides which are stored through our bodies.

78
Q

what is the most common form of fat circulating in the blood?

A

triglycerides.

79
Q

How much is the recommended intake for cholesterol a day?

A

less than 300 milligrams

80
Q

do we need to consume cholesterol

A

no. our liver makes all we need.

81
Q

can triglycerides and cholesterol travel independently in the bloodstream?

A

no, they are “packaged inside protein coats to form compounds called lipoproteins.

82
Q

what is the benefit og high density lipoproteins

A

high density lipoproteins are relatively high in protein and low in cholesterol and triglycerides. they remove cholesterol from dying cells and plaques within blood vessels

83
Q

what are low density lipoproteins like?

A

high in cholesterol and triglycerides and low in protein

84
Q

what happens to ow density lipoproteins not taken up by body cells

A

they degrade and release cholesterol into the bloddstream