WGU nutrition C787(ALREADY GRADED A+)

Function of fluids Ans- Provide shape and rigidity to cells, regulate body temp, lubrication, solvent, homeostasis More function of fluids Ans- Cushion body tissues, transports nutrients and waste, source of trace mineral, chemical reactions hypothalamus Ans- Controls thirst Thirst triggers Ans- Sodium and solute levels increase in blood Sources of fluid intake Ans- solid food and fluids, even coffee and energy drinks, though they are not necessarily healthy. Still of form of fluid intake. 6 classes of nutrients Ans- carbs, proteins, fat/lipids, vitamins, minerals, water Tolerable upper intake level Ans- the highest level of daily consumption that current data has shown to cause no side effects in humans; ensures people do not take harmful amounts (usually d/t supplements) My plate Ans- half fruit and veggies (more veggies); half protein and grains (more grains); dairy on the side sources of up-to-date nutrtion Ans- CDC, National institute of health Social triggers for eating Ans- learned and environmental e.g social gatherings how pepsin is activated Ans- pepsinogen secreted by stomach mucosa, activated by HCl in stomach Pancreatic proteases Ans- Active in small intestine. Amino acid absorption and final breakdown into smallest components. 2 trigger foods for GERD Ans- coffee and tomato typical manifestation of GERD Ans- chest or back pain when lying down after meal Safe food for celiac disease Ans- Rice; no wheat, rye, or barley. Macronutrients Ans- Carbs, fats, proteins Monosaccharides Ans- glucose, fructose, galactose Starch Ans- 2 or more glucose monomers chained together in plants Glycogen Ans- 2 or more glucose monomers chained together in animals Glucagon Ans- hormone secreted by pancreas that causes the liver to convert stored glycogen into glucose when blood glucose falls too low. sucrose Ans- glucose + fructose lactose Ans- glucose + galactose maltose Ans- glucose + glucose AMDR for carbs, proteins, and fats Ans- half of daily calories should be from carbs, 10- 35 % from protein, 20-35% from fat. fiber recommendation Ans- 14 g per 1000 kcal daily whole grain intake Ans- half of all grain products should be whole grain complex carbs Ans- long polysaccharides Added sugars Ans- 25% or less total daily kcals should come from this Trans fats Ans- found in partially hydrogenated oils, unsaturated. Mimic saturated and are usually solid at room temperature Saturated fats Ans- Fully hydrogenated. Long chains, stack well, solid at room temperature Fat Ans- important concentrated source of energy, supports cell growth, maintenance and repair, insulator to maintain constant body temperature. Ideal heart health Ans- diet low in trans and saturated fat Cholesterol Ans- building blocks of steroid hormones Fatty fish Ans- high in omega-3 fatty acids EPA and DHA Plant sources e.g. flax Ans- high in omega-3 fatty acid ALA olive oil Ans- high in monounsaturated fat seeds and nut oils Ans- high in polyunsaturated fats Protein Ans- made up of amino acid and contains nitrogen Dairy product with most protein per serving Ans- Nonfat Greek yogurt Adult intake of protein Ans- 0.8 g per kg of body weight Major functions of protein Ans- provides structure and movement, aids in building enzymes and hormones, acid/base balance, catalyzes cell growth, essential to immune system Complete protein snacks Ans- mature legume product plus grain product. e.g. red beans and rice; hummus and wheat pita; PB and crackers. Protein and fiber Ans- Nutrients that promote a feeling of fullness for longer Non-meat sources for complete protein sources Ans- rice and beans, pasta and veggies with cheeses, tacos with beans, PB sandwich, cereal with milk, couscous with chickpeas. High protein diet risks Ans- High intake of saturated fats Flexitarianism Ans- Eat meat occasionally pasctarian Ans- includes fish vegans Ans- no type of animal product vegetarianism benefits Ans- Decreased risk of obesity, diabetes, GI disorders, cancer, and lower cholesterol levels. vegetarianism risks Ans- low levels of vitamin D, B12, calcium, and omega-3 fatty acids Fat soluble vitamins Ans- vitamins A, D, E, K Vitamin K Ans- Fat soluble, essential in coagulation Thiamin (B1) Ans- deficiency results in beriberi Folate (B9) Ans- deficiency results in macrocytic anemaia Vitamin C Ans- water soluble, antioxidant Vitamin E Ans- fat soluble, antioxidant, abundant in blueberries Lacto-ovo vegetarian Ans- Ok with eating milk and egg products. Needs to supplement for vitamin B12. Flexitarian diet benefits Ans- lower risk of gallstones and colon cancer, reduced risk of obesity, bowel regularity Flexitarian diet risk Ans- macrocytic anemia MInerals Ans- Crystalline substances that do not contain carbon. Inorganic Electrolytes Ans- regulates blood pressure and maintain fluid balance; ionized minerals Vitamin Ans- organic chemical an organism cannot synthesize in sufficient quantities and therefore must be consumed Iron Ans- Absorption increased if consumed with vitamin C source; calcium interferes with absorption. Phosphorus and fluoride Ans- important in maintaining bone health Osteoclasts Ans- excrete enzymes and acids that aid in breaking down bone Osteoblasts Ans- Major cellular component of bone and aids in forming new bone Good sources of calcium Ans- soy beans, canned fish. Trace inerals Ans- zinc, fluoride, nickel Major minerals Ans- magnesium, sodium, calcium Causes of dehydration Ans- excess sweating, diarrhea, fever, diabetes, hyperglycemia, vomiting, tissue damage Components of healthy weight Ans- % of body fat, genetic predisposition, weight consistent with good blood lipid levels and blood pressure control. BMI 25 Ans- increases cardiovascular disease incidence FITT Ans- frequency, intensity, time, type ATP-CP Ans- Quick intense energy, e.g. 30 sec. jump roping Health benefits of regular physical activity Ans- increases uptake of glucose, making insulin more effective. Increases HDL cholesterol. Improves heart health Pica Ans- appetite for non-nutritive, non-food items Morbidly obese treatment Ans- Caloric restriction and physical activity as tolerated, medication for appetite suppression followed by possible gastric bypass. thrifty gene hypothesis Ans- An ethnic population adapted to a climate with frequent famine now struggles with obestiy Genetic influence on body weight Ans- Body weights of parents are often predictive of body weights of children even when they do not raise them. Duh. Total energy expenditure or TEE Ans- total calories you burn in a day. Basal metabolic rate is the greatest contributor to TEE Root causes of heat syncope, heat cramps, and heat exhaustion Ans- becoming dehydrated, loss of evaporative cooling Ergogenic aid Ans- improves athletic performance, but has no scientific base To reduce risk for gestational diabetes Ans- maintain healthy diet prior to conception and through pregnancy Breastfeeding Ans- Increase uterine contraction, has immune factors, promotes return to pre-pregnancy weight. Is not a reliable form of birth control. Duh again. GRAS list Ans- Generally recognized as safe. Additives on it are safe according to consensus among experts. Calcium for school age and adolescence Ans- 800 mg and 1300 mg Vitamin C for school age and adolescence Ans- 25 and 45 Components of a healthful diet Ans- A nutritious diet follows the A, B, C, M, V principles: • Adequacy. • Balance. • Calorie control. • Moderation. • Variety. Standard Dietary References (EAR) Estimated Avg Requirement (RDA) Recommended Dietary Allowance (AI) Adequate Intake (UL)Tolerable Upper Intake Level (AMDRs) Acceptable Macronutrient Distribution Ranges Ans- The Estimated Average Requirement (EAR): amount of a nutrient needed to meet the basic requirements of half the individuals in a specific group that represents the needs of a population. The EAR considers issues of deficiency and physiologic functions. Public health nutrition researchers and policymakers primarily use the EARs to determine the basis for setting the RDAs. Adequate Intake (AI) is the approximate level of an average nutrient intake determined by observation of or experimentation with a particular group or population that appears to maintain good health. The AI is used when there is not sufficient data to set an RDA. The Tolerable Upper Intake Level (UL) is the level of nutrient intake that should not be exceeded to prevent adverse health risks. This amount includes total consumption from foods, fortified foods, and supplements. The UL is not a recommended level of intake but a safety boundary of total consumption. ULs exist only for nutrients of which adverse risks are known. Acceptable Macronutrient Distribution Ranges (AMDRs) are daily percent energy intake values for the macronutrients of fat, carbohydrate, and protein