Term
|
Definition
| specific genetic variation increases need for |
|
|
Term
|
Definition
| blends the study of human nutrition with genetics |
|
|
Term
|
Definition
| lowers risk of certain types of cancer |
|
|
Term
|
Definition
| lowers risk of muscle wasting in older adults |
|
|
Term
|
Definition
| lowers risk of type 2 diabetes |
|
|
Term
|
Definition
| lowers risk of high blood pressure |
|
|
Term
|
Definition
| lowers risk of osteoporosis |
|
|
Term
|
Definition
| lowers risk of complications of diabetes |
|
|
Term
|
Definition
| lowers risk of colon cancer |
|
|
Term
|
Definition
|
|
Term
|
Definition
built from wide variety of foods
social, emotional, and other benefits |
|
|
Term
|
Definition
easy to develop toxic overload
can be harmful |
|
|
Term
|
Definition
| modified after eaten and absorbed |
|
|
Term
|
Definition
| decreases zinc and iron absorption |
|
|
Term
| absorption of vitamins and minerals |
|
Definition
depends on chemical form
binding factors with food
other foods within meal |
|
|
Term
|
Definition
dietary iron found in plants/animal foods
iron-fortified foods
supplements |
|
|
Term
|
Definition
| dietary iron in meat/fish/poultry only |
|
|
Term
|
Definition
| Se, Fl, I, Cr, Mn, Fe, Zn, Cu |
|
|
Term
|
Definition
| minerals that require less than 100 mg per day |
|
|
Term
|
Definition
|
|
Term
|
Definition
| minerals that require at least 100 mg per day |
|
|
Term
|
Definition
naturally occurring INORGANIC substances
all are elements |
|
|
Term
|
Definition
not stored in large amounts
consumed daily/weekly
quickly cause problems |
|
|
Term
|
Definition
phylloquinone
menaquinone
menadione |
|
|
Term
|
Definition
coenzyme during production of specific proteins assisting in blood coagulation
A1= 90-120 ug/day |
|
|
Term
| Vitamin E/ tocopherol (RDA intake) |
|
Definition
|
|
Term
|
Definition
antioxidant
cell membranes
fights oxidation
protects white blood cells
immune function
absorption of vitamin A |
|
|
Term
|
Definition
|
|
Term
| Vitamin D/ cholecalciferol use |
|
Definition
blood calcium
bone health
cell differentiation
UL= 50 ug/day |
|
|
Term
|
Definition
|
|
Term
|
Definition
eyes
sperm/fertilization
bones
immune system
RDA: 700-900 ug/day |
|
|
Term
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
vitamins A, D, E, and K
readily stored in the body's adipose tissue
toxic when taken in excess |
|
|
Term
|
Definition
| carbon-containing compounds that regulate a wide range of body processes |
|
|
Term
|
Definition
assist body functions
energy production
formation and maintenance of healthy cells and tissues |
|
|
Term
|
Definition
| vitamins and minerals that are needed in much smaller amounts than macronutrients |
|
|
Term
| inadequate B-vitamin intake |
|
Definition
impacts ability to perform physical activity
poor work performance, low intensity, and duration
diets high in unenriched foods |
|
|
Term
|
Definition
| obtained from dietary proteins |
|
|
Term
|
Definition
| assists in maintaining acid-base balance |
|
|
Term
|
Definition
| regulated by liver for alcohol detoxification |
|
|
Term
|
Definition
| part of amino acids: methionine and cysteine |
|
|
Term
|
Definition
| component of thiamin and biotin |
|
|
Term
|
Definition
| impairs nervous system, causing spasms/tremors |
|
|
Term
|
Definition
| good sources of manganese |
|
|
Term
|
Definition
| part of antioxidant superoxide dismutase |
|
|
Term
|
Definition
cofactor in protein, fat, CHO metabolism, glucogeogenesis, cholesterol synthesis, and urea formation
bone matrix synthesis |
|
|
Term
|
Definition
induced in labs
inhibit glucose uptake into cells
cause rise in blood glucose and insulin levels |
|
|
Term
|
Definition
dietary adequecy unknown
widely distributed in foods
high dose safety unknown |
|
|
Term
|
Definition
| supports immune function and growth |
|
|
Term
|
Definition
| important for RNA and DNA metabolism |
|
|
Term
|
Definition
| assists insulin in glucose uptake |
|
|
Term
|
Definition
high levels of thyroid hormon because of Graves' disease
weight loss
increase heat production
tremors
nervousness
increase heart beat
protrusion of eyes |
|
|
Term
|
Definition
decrease in body temperature
cold intolerance
weight gain
fatigue |
|
|
Term
|
Definition
mental retardation
stunted growth |
|
|
Term
| IDDs (iodine deficiency disorders) |
|
Definition
| cretinism, hypothyroidism, hyperthyroidism |
|
|
Term
|
Definition
enlarged thyroid gland
tries to product more hormones so it swells |
|
|
Term
|
Definition
low or excessive intake interferes with thyroid function
goiter |
|
|
Term
|
Definition
| saltwater fish, shrimp, iodized salt, foods with iodized salt |
|
|
Term
|
Definition
|
|
Term
|
Definition
regulates body temperature and metabolism
important for reproduction and growth |
|
|
Term
|
Definition
| component of thyroid hormones |
|
|
Term
|
Definition
deficiency: fat accumulation in the liver
Toxicity: excess supplementation= fishy body odor |
|
|
Term
|
Definition
| lecithin, milk, and peanuts |
|
|
Term
|
Definition
|
|
Term
|
Definition
| fat and cholesterol metabolism/transport |
|
|
Term
|
Definition
vitamin-like substance:
metabolism
cell membrances
neurotransmission
*phosphotidylcholine
*acetylcholine |
|
|
Term
|
Definition
becomes bound by certain protein
seen in large consumption of raw egg whites over time |
|
|
Term
|
Definition
| content determined for very few foods |
|
|
Term
|
Definition
| used in CHO, fat, and protein metabolism |
|
|
Term
|
Definition
pyruvate carboxylase
*pyruvate>oxaloacetate |
|
|
Term
|
Definition
| required as a cofactor for carboxylases |
|
|
Term
|
Definition
| coenzmes for fatty acid synthesis, gluconeogenesis |
|
|
Term
| pantothenic acid (intake amount) |
|
Definition
|
|
Term
| pantothenic acid problems |
|
Definition
no adverse effects from excess amounts
deficiencies are very rare |
|
|
Term
| good sources of pantothenic acid |
|
Definition
| chicken, beef, egg yolk, potatoes, oat cereals, tomato products |
|
|
Term
|
Definition
| required for synthesize cholesterol, steroids, and detoxification of drugs |
|
|
Term
|
Definition
| necessary for CoA formation |
|
|
Term
|
Definition
| essential for fatty acid metabolism |
|
|
Term
| Vitamin B6 (pyridoxine) deficiency |
|
Definition
deficiency involves skin, blood, and nerve tissues
*protein metabolism, RBC and neurotransmitter development |
|
|
Term
| toxicity from Vitamin B6 (pyridoxine) |
|
Definition
toxicity from high-dose supplements:
nerve damage
skin lesions |
|
|
Term
| good sources of Vitamin B6 (pyridoxine) |
|
Definition
| meat, fish, poultry, enriched cereals, starchy vegetables |
|
|
Term
|
Definition
| necessary for metabolism of homocysteine |
|
|
Term
|
Definition
coenzyme in amino acid metabolism and gluconeogenesis
*PLP and transanimation |
|
|
Term
|
Definition
| group of three related compounds |
|
|
Term
|
Definition
|
|
Term
|
Definition
diarrhea
dermatitis
dementia |
|
|
Term
| Niacin (Vitamin B3) intake amount |
|
Definition
|
|
Term
|
Definition
sever niacin deficiency
*three D's |
|
|
Term
| good sources of niacin (vitamin B3) |
|
Definition
| meat, fish, poultry, enriched breads and cereals |
|
|
Term
|
Definition
| can be made from amino acid tryptophan |
|
|
Term
|
Definition
| required for oxidation-reduction reactions of carbs, proteins, and fats |
|
|
Term
| 2 forms of niacin (vitamin B3) |
|
Definition
| nicotinic acid and nicotinamide |
|
|
Term
|
Definition
|
|
Term
|
Definition
| part of coenzyme glutathione peroxidase (antioxidant) |
|
|
Term
|
Definition
involved in oxidation-reduction reactions
*FAD, FMN |
|
|
Term
|
Definition
|
|
Term
| good sources of riboflavin (vitamin B2) |
|
Definition
| beef, milk, enriched foods, meat |
|
|
Term
|
Definition
| light sensitive but heat stable vitamin |
|
|
Term
|
Definition
riboflavin deficiency
sore throat
swollen mucous membranes |
|
|
Term
| Riboflavin (vitamin B2) intake amount |
|
Definition
1.3 mg/day for men
1.1 mg/day for women |
|
|
Term
| good sources of thiamin (vitamin B1) |
|
Definition
| pork products, sunflower seeds, beans, whole or enriched grains |
|
|
Term
|
Definition
deficiency of B1
muscle wasting
nerve damage |
|
|
Term
|
Definition
| assists in production of DNA and RNA and synthesis of neurotransmitter |
|
|
Term
|
Definition
| metabolism of CHO and branched-chain amino acids |
|
|
Term
|
Definition
| necessary for function of pyruvate dehydrogenase |
|
|
Term
|
Definition
|
|
Term
| Coenzymes that function primarily in energy metabolism |
|
Definition
thiamin
riboflavin
vitamin B6
niacin
pantothenic acid
biotin |
|
|
Term
|
Definition
| function in cell regeneration and red blood cell synthesis |
|
|
Term
| vitamins and minerals often function as.... |
|
Definition
|
|
Term
|
Definition
do not directly provide energy
are needed for generating energy from macronutrients |
|
|
Term
|
Definition
drink freely 24 hr before
drink 2-2.5 cups 2-3 hours before event
drive .5-1 cup every 15 min |
|
|
Term
| fluid needs for average adults |
|
Definition
9 cups/day for women
13 cups/day for men |
|
|
Term
| chocolate milk ratio of CHO: PRO |
|
Definition
|
|
Term
|
Definition
only if >60 minutes
CHO: 4-8 g/100 ml
PRO: 1.5-2.2g/ 100 ml
3-4:1 CHO: PRO ratio
supply electrolytes |
|
|
Term
|
Definition
decreased performance
increased level in exertion
dark yellow or brown urine color
increase heart rate
decreased appetite
decreased ability to concentrate
decreased urine output
fatigue and weakness
headache and dizziness |
|
|
Term
|
Definition
16 oz: 1-2 hours prior
8 oz: every 15-20 minutes of exercise
>24 oz after exercise |
|
|
Term
|
Definition
made of water
transports oxygen, carbs, and nutrients to muscles |
|
|
Term
|
Definition
| body releasing heat generated by muscles during exercise |
|
|
Term
|
Definition
Mod to high GI CHO immediately and repeat 2 hours
any form of protein (.5-1 g/kg)
3-4:1 ratio of CHO: PRO
fluid and electrolyte replacement
prepares you for the next workout |
|
|
Term
|
Definition
essential
10-20 g
consume carbs with your protein
can help raise plasma insulin levels
stimulates protein synthesis and tissue repair |
|
|
Term
|
Definition
good source within 45 minutes
paired it with proteins
if not: dizziness, fatigue, nausea |
|
|
Term
|
Definition
| bagel, white rice/pasta/bread, cereal, oatmeal, raisins, potatoes, soda, sports drinks, cookies, candy |
|
|
Term
|
Definition
| whole grain, WW pasta, brown rice, sweet potatoes, bananas, whole grain cereals, fruit juice |
|
|
Term
|
Definition
| milk, yogurt, cottage cheese, legumes, oats, nuts and seeds, green leafy veggies, squashes |
|
|
Term
|
Definition
consume low GI CHO 2-3x with PRO
2:1 ratio of CHO: PRO
6+ meals of 250-500 kcal |
|
|
Term
|
Definition
|
|
Term
|
Definition
can last up to a couple of days
slows after first the first few hours |
|
|
Term
|
Definition
build new proteins
replenish energy substrates
reestablish optimal fluid and electrolytes
tissue repair |
|
|
Term
| 15-30 minutes post exercise |
|
Definition
| muscles convert glucose to glycogen up to 3 times faster than at other times |
|
|
Term
|
Definition
| focus is to shift body from catabolic state to anabolic |
|
|
Term
|
Definition
| 30-45 minutes following exercise |
|
|
Term
| 2 phases of recovery nutrition |
|
Definition
| fast (partial) and slow (complete) |
|
|
Term
|
Definition
| carbs are primary source for working muscle |
|
|
Term
|
Definition
| 15-20 minutes, body uses fat as fuel source |
|
|
Term
|
Definition
| use more fat during standard exercise tasks |
|
|
Term
| result of switching to fat |
|
Definition
| decrease intensity of activity |
|
|
Term
|
Definition
| body shifts to using fat as fuel source |
|
|
Term
|
Definition
Mod to high GI carbs
protein (6 g)
4:1 CHO: PRO ratio
100:200 kcals/hour |
|
|
Term
| adding protein to a sports drink |
|
Definition
extend endurance
reduce muscle breakdown
speed muscle recovery post exercise |
|
|
Term
| carbs per hour of intense exercise |
|
Definition
|
|
Term
|
Definition
| most efficient fuel for the oxygen system |
|
|
Term
| exercise lasting longer than 60 min |
|
Definition
increase carbs and fluid
30-60 g CHO per hour of intense exercise |
|
|
Term
|
Definition
blended/liquid meals
50g CHO, 5-10 g PRO
reduced lipolysis/fat ox.
increase reliance on blood glucose |
|
|
Term
|
Definition
| whey, casein, milk, egg proteins |
|
|
Term
| examples of incomplete proteins |
|
Definition
| grains, vegetables, fruits |
|
|
Term
| examples of complete proteins |
|
Definition
| dairy, eggs, meat, and fish |
|
|
Term
| quality of protein is.... |
|
Definition
| determined by EAA content |
|
|
Term
| why mostly CHO 3-6 hours prior? |
|
Definition
| it maximizes glycogen stores |
|
|
Term
|
Definition
mostly CHO
mod to low GI foods
low fat, little fiber, mod PRO
avoid fatty and fried foods |
|
|
Term
|
Definition
richer in proteins
provide all proteins
most efficient way to get 9 essential amino acids |
|
|
Term
|
Definition
| not stored in the body for later use |
|
|
Term
|
Definition
| not used as a fuel source for exercise |
|
|
Term
|
Definition
| used for low intensity exercise |
|
|
Term
|
Definition
| used for high intensity activity |
|
|
Term
|
Definition
| sources of ATP production |
|
|
Term
|
Definition
liquid portion of cells and tissues
able to move freely and adapt to shapes |
|
|
Term
|
Definition
| about 50-70% of healthy adult body weight |
|
|
Term
| intracellular fluid (ICF) |
|
Definition
| within the walls of the cell |
|
|
Term
|
Definition
|
|
Term
| extracellular fluid (ECF) |
|
Definition
outside of the cell
1/3 of body fluid |
|
|
Term
|
Definition
| between cells that make up a particular tissue or organ |
|
|
Term
| intravascular fluid (plasma) |
|
Definition
water in the blood and lymph
transports blood cells within arteries, veins, and capillaries |
|
|
Term
| fluid composition of tissue varies by: (3) |
|
Definition
|
|
Term
|
Definition
| fluid content is higher in lean tissue vs fatty tissue |
|
|
Term
|
Definition
| males have more lean tissue |
|
|
Term
|
Definition
| decrease in body water results partly from loss of lean tissue as people age |
|
|
Term
|
Definition
| to dissolve and transport substances through the body |
|
|
Term
|
Definition
| water dissolves a variety of substances |
|
|
Term
| water-soluble substances that are readily transported in the bloodstream |
|
Definition
| amino acids, glucose, vitamins, minerals, medications |
|
|
Term
|
Definition
| essential for healthful blood volume |
|
|
Term
| blood pressure increases when... |
|
Definition
|
|
Term
|
Definition
| help regulate blood volume and blood pressure |
|
|
Term
| Antidiurectic hormone (ADH) |
|
Definition
| stimulates the kidneys to reabsorb water and to reduce urine |
|
|
Term
|
Definition
| responds to decrease blood pressure and activates renin-angiotensin system |
|
|
Term
|
Definition
| constricts the diameter of blood vessels, which increases blood pressure |
|
|
Term
|
Definition
| signals kidneys to retain sodium and chloride, which results in the retention of water |
|
|
Term
|
Definition
helps maintain body temperature
sweating releases heat from the skin and cools the skin and blood
protects and lubricate tissues |
|
|
Term
|
Definition
| dissolved substances that disassociate in solution into electrically charged particles called ions |
|
|
Term
| Extracellular fluid electrolytes |
|
Definition
|
|
Term
| Intracellular fluid electrolytes |
|
Definition
|
|
Term
|
Definition
permeable to water
not freely permeable to electrolytes |
|
|
Term
|
Definition
|
|
Term
|
Definition
| keeps electrolytes from drawing liquid toward them across a semi-permeable membrane |
|
|
Term
| helps regulate fluid balance |
|
Definition
|
|
Term
| functions of electrolytes |
|
Definition
enables nerves to respond to stimuli
muscle contractions |
|
|
Term
| electrolytes with critical roles |
|
Definition
|
|
Term
|
Definition
controlled by a cluster of cells in the hypothalamus
prompts us to drink which it is stimulated |
|
|
Term
| how is thirst mechanism stimulated |
|
Definition
increase concentration of salt in the blood
reduction in blood volume and blood pressure
reduced saliva |
|
|
Term
|
Definition
beverages
foods with high water content
metabolic water |
|
|
Term
|
Definition
excretion of urine
sweating |
|
|
Term
|
Definition
| skin (not sweating) or lungs during exhalation |
|
|
Term
| significant water loss through... |
|
Definition
illness
injury
exercise
high altitude
pregnancy/breast feeding
diuretics |
|
|
Term
|
Definition
essential for life
needs vary with gender, age, etc. |
|
|
Term
| if we drink too much water... |
|
Definition
may become overhydrated
dilution of electrolytes |
|
|
Term
| if we dont drink enough water... |
|
Definition
dehydration
leading cause of death around the world |
|
|
Term
|
Definition
blood pressure and acid-base balance
nerve impulse transmission
muscle contraction and relaxation
glucose absorption from the small intestine |
|
|
Term
| processed foods are high in |
|
Definition
|
|
Term
| excessive intake of sodium may... |
|
Definition
| increase urinary calcium excretion in some people |
|
|
Term
|
Definition
| dill pickles, cured hams, chipped beef, tomato juice and sauce, canned cream corn, tomato soup, potato chips, and crackers |
|
|
Term
|
Definition
abnormally high blood sodium concentration
*patients with congestive heart failure or kidney disease
*effects: adema and high blood pressure |
|
|
Term
|
Definition
abnormally low blood sodium level
from prolonged sweating, vomiting, and diarrhea |
|
|
Term
|
Definition
| maintains fluid balance and regulates the contraction of muscles and transmission of nerve impulses |
|
|
Term
|
Definition
| maintain a lower blood pressure |
|
|
Term
|
Definition
| fresh fruits, vegetables, legumes, and whole grains |
|
|
Term
|
Definition
high blood potassium levels
can alter normal heart rhythm
kidney disease |
|
|
Term
| kidney disease (potassium) |
|
Definition
| unable to regulate blood potassium levels and should avoid consuming potassium containing salt substitutes |
|
|
Term
|
Definition
low blood potassium levels
kidney disease or diabetic ketoacidosis |
|
|
Term
|
Definition
aids digestion of HCl in the stomach
assists the immune system and in the transmission of nerve impulses |
|
|
Term
|
Definition
| hypertension in salt-sensitive individuals |
|
|
Term
|
Definition
| occurs in people with severe dehydration, frequent vomiting, and eating disorders |
|
|
Term
|
Definition
major intracellular electrolyte
required for fluid balance
critical role in bone formation
activates or deactivates enzymes during phosphorylation |
|
|
Term
| phosphorus' role in bone formation |
|
Definition
| Active form of Vitamin D facilitates it's absorption, whereas consumption of aluminum-containing antacids and high doses of calcium carbonate reduce it's absorption |
|
|
Term
| where is phosphorus found? |
|
Definition
| found in ATP, DNA, RNA, cell membranes (phospholipids), and lipoproteins |
|
|
Term
| sources of phosphorus in food |
|
Definition
| high in foods with protein (meat, milk, eggs) |
|
|
Term
| phosphorus is more readily absorbed from... |
|
Definition
|
|
Term
|
Definition
|
|
Term
|
Definition
kidney disease or when taking too much vitamin D from supplements
causes muscle spasms and convulsions |
|
|
Term
|
Definition
|
|
Term
|
Definition
occurs when fluid loss exceeds fluid intake
commonly due to heavy exercise or high environmental temps |
|
|
Term
| who is at risk for dehydration? |
|
Definition
|
|
Term
|
Definition
failure in the body's heat-regulating mechanisms
hot, humid environments |
|
|
Term
|
Definition
| rapid pulse, hot and dry skin, high body temperature, loss of consciousness |
|
|
Term
|
Definition
| kidneys retain too much water, causing over-hydration and hyponatremia |
|
|
Term
|
Definition
major chronic disease where a person is unable to maintain blood pressure in a healthy range
30% of all US adults |
|
|
Term
|
Definition
often asymptomatic
increases risk of heart disease, stroke, and kidney disease
can reduce brain function, impair physical mobility, and cause death |
|
|
Term
| what causes hypertension? |
|
Definition
primary (or essential) hypertension
secondary
salt sensitivity |
|
|
Term
| primary (essential) hypertension |
|
Definition
| unknown cause for 90-95% of hypertension cases |
|
|
Term
|
Definition
| 5-10% are caused by kidney disease, sleep apnea, and chronic alcohol abuse |
|
|
Term
| salt sensitivity hypertension |
|
Definition
| >50% adults with hypertension |
|
|
Term
| how to reduce hypertension |
|
Definition
increase physical activity and losing weight
reduce alcohol and sodium
eat more whole grains, fruits, vegetables, and low-fat dairy
DASH diet |
|
|
Term
|
Definition
| electrolyte imbalances can alter nervous system and muscle function |
|
|
Term
|
Definition
| uncontrollable muscle spasms |
|
|
Term
|
Definition
| involuntary, spasmodic, and painful muscle contractions |
|
|
Term
|
Definition
| popularity of sweetened beverages in US |
|
|
Term
|
Definition
21% of calories from beverages
apetite not curbed
displace more nutritious beverages such as milk |
|
|
