Term
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Definition
| observations of treatments and their apparent effect in individuals (looking at an individual and trying to figure it out) |
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Term
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Definition
studies of populations to identify relationships between dietary habits and disease
• Problem with this one is that people tend to apply generalizations about an entire population to themselves when most people aren’t the “average” person. |
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Definition
| observations are receded by an experimental manipulation of some people’s members. |
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Definition
| animal studies performed under tightly controlled environments to determine casuality. |
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Term
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Definition
| simultaneous change of two factors, suggests association but not caused by. |
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Definition
| an experiment where the participants don’t know whether they are members of the control or experimental group. |
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Term
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Definition
• Pre contemplation – see no problems with current behavior
• Contemplation – admit that change might be needed. Consider pros and cons of change
• Preparation – take initial steps towards change, set goals
• Action – follow a plan designed for specific change
• Maintenance – integrate the new behavior into daily life, persevere through lapses. |
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Term
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Definition
• A US standard on food labels to meet the needs of the “average person. ”
• Allows comparisons among foods regarding nutrients content. Don’t serve as nutrient goals for individuals.
• Is for healthy people. Changes when you have different conditions. |
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Term
| Dietary Reference Intakes (DRI) IN CHARGE OF SETTING THE RDI, AI, EAR, AMDR and UL |
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Definition
• Nutrient intake standards adopted by US and Canada, published by food and nutrition board
• DRI set recommended values for vitamins, minerals, carbs, fiber, fats, protein, water, and energy. |
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Term
| Recommended Dietary Allowance (RDI) |
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Definition
| • Meets 97 – 98 percent of healthy people’s needs. Is set by the DRI. |
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Term
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Definition
• Recommended average daily nutrient intake that is assumed to be adequate.
• Set whenever scientific research is insufficient to establish an RDA. |
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Term
| o Estimated Average requirements (EAR) |
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Definition
• Meets the daily needs of half the healthy population
• Used in nutrient research and policy making
• Basis for the RDA |
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Term
| o Upper intake levels (UL) |
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Definition
• Highest level of daily intake that has been shown to have no adverse side effects.
• Consuming nutrients above this level is hazardous and puts one at risk for nutrient |
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Term
| o Acceptable macronutrient distribution range (AMDR) |
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Definition
• Carbs (45 – 65%)
• Fat (20-35%)
• Protein (10-35%) |
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Term
| major categories of the dietary guinelines for Americans |
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Definition
o Designed to help Americans achieve
• healthy body weight
• Reduce risk of chronic disease
• Promote diet through physical activity and diet
o Balance calories to manage weight
o Consume less salt, saturate fats and trans fats, cholestoral, alchohol, added sugars and refined grains.
o Consume more fruits and vegetables, whole grains, low fat dairy, protein.
o Adopt and maintain a healthy eating pattern. |
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Term
| • Describe how the discretionary calories allowance can be used in diet planning. |
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Definition
| o Its kind of like a calorie grace period. 250 calories of wiggle room that you can play with. You lost weight if you omit those last calories but they won’t cause you to gain weight. It’s like that extra treat you can allow yourself to have without messing up your calorie intake levels. |
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Term
| • Benefits associated with common “super foods” |
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Definition
o Benefits:
• Play a huge role in disease preventions.
• Have antioxidants
• Which protect cells from oxidative inflammation done by free radicals (a process we need to break down food, also causes aging)
• Slows process of aging and increases longevity
• May reduce risk of heart disease, neurological degeneration and cancers. |
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Term
| Super foods contain phytoestrogens which are.. |
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Definition
• Contains phytoestrogens
• Also known as “dietary estrogen”
• Linked to improve hearth health, reduce risk of cancer and fewer menopausal symptoms.
• FOODS HIGH IN DIETARY ESTROGEN: soy products, cereals, nuts, seeds
• RISKS with dietary estrogen is that too much can increase cancer growth if you already have it, especially tumors. |
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Term
| • FOODS HIGH IN ANTIOXIDANTS: |
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Definition
| Berries, Spinach, Artichokes, dark chocolate |
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Term
| • Superfoods contain probiotics which are.. |
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Definition
• Micro organisms that are beneficial to the host in adequate amounts.
• Linked to improve gastrointestinal health, reduced allergies and a better immune response and function
o Foods high in probiotics
• Yogurt |
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Term
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Definition
| • RISKS: People with HIV, compromised immune systems should stay away from it. |
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Term
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Definition
• Masstication (chewing)
• Saliva softens food, breaks it down easier. Teeth grind it down. Tongue pushes bolus down throat as we swallow
• After swallowing, mechancal digestion goes down esophagus via peristalsis.
• Circular and longitude muscles contract and relax in a pattern that pushes the bolus towards stomach.
• Muscular stomach breaks down bolus, breaking it into small pieces and allowing digestive enzymes to mix with it
• Peristalsis continues along the small and large intestines. Rectum stores feces and releases it in intervals.
• Period of time from mastication to excretion ranges from 1 – 3 days |
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Term
| In chemical digestion, saliva has |
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Definition
| a bunch of enzymes that help with digestion |
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Term
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Definition
| an amylase that breaks down carbohydrates. |
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Term
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Definition
| o Amylase is an enzyme in saliva and pancreas fluid that turns starch and glycogen into simple sugars |
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Term
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Definition
| o Starts the digestion of fat. |
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Term
| • In Chemical digestion, the stomachs primary role is to: |
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Definition
| break down protein. Gastric juices are released. Including water, enzymes and hydrochloric acids |
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Term
| • HCI causes a decrease in pH of stomach. Which triggers the release of |
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Definition
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Term
| o How does body avoid damage by acidic juices? |
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Definition
| • Secreting mucin to coat digestive tract, rapid cell turnover, secreting bicarbonate to neutralize stomach acid. |
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Term
| • What happens when the stomach can’t protect itself? |
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Definition
• Heartburn (when acid splashes up into asophogas)
• Gastroesophogeal reflux disease
• Ulcers (bacteria, or over production of acids)
• Then the gallbladder releases bile which emulsifies fats and oils
• Pancreas releases an amylase and several lipases and proteases and bicarbonate. |
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Term
| in chemical digestion: The large intestine does what? |
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Definition
• The majority of digestion and absorption has occurred by the time the large intestine is reached.
• Bacteria can break down some carbs
• Primarily water is reabsorbed by the large intestine. |
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Term
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Definition
| • every nurient must cross the cellular wall of the intestine. |
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Term
| • Absorption happens in one of three ways |
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Definition
o Diffusion
• Some nutrients can cross into intestinal cells freely
• Water, small lipids.
o Facilitated diffusion
• Some nutrients need a carrier to transport them across cell membrane
• Water soluable vitamins
• Active transport
• Some nutrients must be absorbed lively _ |
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Term
• Transport of nutrients
• Once absorbed by intestine cells, nutrients go to blood or lymph |
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Definition
• Once absorbed by intestine cells, nutrients go to blood or lymph
o Blood carries carb / protein products, most vitamins and minerals.
o Lymph carries fat products and some vitamins. |
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Term
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Definition
| - Mastication, ptyalin, lingual lipase, peristalsis of the bolus |
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Term
| SUMMARY OF SMALL INTESTINE: |
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Definition
- Liver provides bile
- Pancrease – amalyse, lipases, protcases
- Sodium bicarbonate
- Absorption of nutrients, minerals into the blood and lymph. |
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Term
| SUMMARY OF LARGE INTESTINE: |
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Definition
- Absorption of fiber, water, and some minerals
- Excretion of wastes |
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Term
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Definition
| • Kidneys work constantly to retain important nutrients, excreting wastes (toxins and regulate blood composition and pressure) |
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Term
| - Describe how energy is stored in the body: |
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Definition
o The body stores excess energy in two different ways
• Glycogen in the liver
• Provides energy in between meals
• Fat in the adipose tissue
• An endless storage supply that can provide energy for extended periods of time |
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Term
| o Short term effects of alcohol on body |
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Definition
• Alcohol molecules are so small they’re absorbed immediately and don’t need to be digested. This means on an empty stomach, it can lead to vomiting cause your body can’t absorb it
• Alcohol increases urination, which dehydrates the tissues and leads to mineral loss and is a dehydrate and can cause diarrhea
• Is a depressant
• Impairs the center of the brain in a temporal way.
• Effects judgement / reasoning
• Speech and vision
• Voluntary muscle control (slurring)
• Respiration and heart rate to go up (passing out)
o Defense mechanism when body stops you for you since you’re not stopping
• Produces lots of free radicals |
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Term
| o Long Term Effects of alcohol |
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Definition
• Ethanol in alcohol causes brain cells to die and disintegrate leading to irreversible damage to vision, memory, reasoning and speech, and shrinks brain.
• Fetal alcohol syndrome
• Heart disease (alcohol weakens cardiac muscles)
• During optopsies, heart weighs twice as much in alcoholics
• Dementia
• Cirrohosis
• Cancer – higher risk for lots of cancers
• Drinking once you have tumors speeds up growth
• Osteoporosis – we lose minerals when we pee so much
• Diabetes – messes with insulin sensitivity
• Depression
• Infertility
• Hepatitis.
• Causes every tissue to become nutrient deficient
• Wernike – korsakff synrome where you hallucinate and tell stories that you make up but believe |
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Term
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Definition
o Moderate intake linked to reduced risk of heart attack, stroke, diabetes, osteoperosis, and dimensia for middle aged adults (for general populations, not individuals).
o No benefits for young people. Just puts them at a higher risk for accidents, sexual assaults, violence, and homicides. |
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Term
| • Identify the major types of carbohydrates and their food sources. |
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Definition
| Fiber, sugar, starch, glycogen) |
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Term
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Definition
| • Ideal form of energy for the body. Glucose is the primary fuel source for our brain just to not die. |
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Term
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Definition
• Sugar (1-2 molecules)
• Complex carbs
o Fiber, glycogen, starch |
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Term
| • Carbs are the result of the process of photosynthesis: |
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Definition
| • H20 + CO2 + Energy = CO2 (carbs) |
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Term
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Definition
| fructose, glucose, galactose, sucrose,maltose, lactose. |
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Term
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Definition
| Fructose, Glucose, Galactose |
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Term
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Definition
| Sucrose, Maltose, Lactose |
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Term
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Definition
| Fructose (fruits, honey, HFCS), Glucose (typically used as a building block combined with other sugars to form disaccharides and complex carbs) |
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Term
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Definition
| Rarely free in foods, found in sugar beets, gums and mucilages. Also appears in dairy products in the form of lactose. |
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Term
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Definition
| Lactose, Maltose, and Sucrose |
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Term
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Definition
| Glucose and Galactose (dairy) |
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Term
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Definition
| Glucose and glucose (germinating seeds, digestion of starches and used for fermenting.) |
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Term
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Definition
| Fructose + Glucose (Table sugar) |
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Term
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Definition
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Term
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Definition
Soluble fibers (barley, oats, legumes )
citrus fruits |
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Term
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Definition
| lower cholesterol, stabalize blood glucose levels by delaying absorption |
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Term
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Definition
| Bran, Corn skin, seed bulls, celery string |
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Term
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Definition
Maintains healthy digestion.
Healthy blood cholesterol and glucose levels
reduces risk of hypertension
promotes healthy body weight
promotes role in colon function |
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Term
| how are carbs digested and absorbed? |
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Definition
- starch digestion begins wth ptalin in the saliva
- amylase from pancreas split disaccharides into monosaccharides
- lactase (absense of this leads to lactose intolerant)
- monosaccharides are absorbed by the capilaries and are transported to the liver
- liver converts glucose and fructose to glucose
- circulatory system transport glucose to the cells of the body.
- All cells can split glucose for energy
- fiber and resistant starches travel through the intestine and through the colon.
- Bacteria in colon digest some fiber and excrete the rest. |
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Term
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Definition
| when theres an inadequate number of carbs in diet, body has to turn to protein in the blood and organs and muscle to make glucose. Prevents us from breaking down. body starts to break down fat in absence of glucose. creates production of these K bodies. minimum carbs is 130 to avoid it. |
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Term
| low glycemic index foods (low in glucose) cause |
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Definition
| gradual rise in glucose levels and limits spikes in insulin. Low GI foods put you at lower risk for diabetes |
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Term
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Definition
| causes Insulin levels to spike |
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