NUSCTX 10S FLASHCARDS SET FOR
MIDTERM #1 EXAM QUESTIONS WITH
CORRECT ANSWERS
Energy Balance - Answer-Energy balance = Energy In(the food you eat) - Energy
Out(expenditures)
-Positive Energy Balance: you eat more energy than you use (gain weight)
-Negative Energy Balance: you eat less energy than you use (lose weight)
Energy Out - Answer-1) Basal Metabolism: Energy to maintain life processes ( About
70% of total energy used by body depends on lean body mass; illness, previously
consumed food environmental temperature, stress, can affect energy expenditure as
well as one's BMR.)
2) Thermic effect of food: Energy cost for digestion(about 10% kcal eaten, Fat: 0-5%,
Carbohydrate: 5-10%, Protein: 20-30%, Alcohol: 20%)
3) Adaptive Thermogenesis: Heat production, shivering, excessive heat from
overeating, Adaption to trauma, stress, VERY DIFFERENT for different people, NOT
usually included in energy calculations.
4) Physical Activity : Running 10 mph = 897kcal/hour, Walking 3.75 mph = 299,
Walking 2.5 mph = 204, Riding the bus = 118, Sleeping = 18, (You would have to run
39 miles at that rate to lose 3500kcal = 1lb fat).
Polysaccharides that are polymers of glucose - Answer-Starch, Glycogen, Cellulose
Dietary Reference Intakes (DRIs) - Answer-Nutrient reference values that serve as a
guide for good nutrition and as the scientific basis for the development of food
guidelines in the U.S. published by the Institute of Medicine (IOM).
Applications of the DRIs - Answer--Nutrition labels
-Supplemental Nutrition Assistance Program (SNAP)
-National School Lunch Program
-Military feeding programs
-Diet planning
Estimated Average Requirement (EAR) - Answer--Represents average nutrient
need. Use only to evaluate adequacy of diets of groups, NOT individuals.
-Intake of a nutrient that maintains adequacy in 50% of a healthy population
-Used to determine nutrient needs of POPULATIONS
Recommended Dietary Allowance (RDA) - Answer--Used to evaluate current intake
for a specific nutrient. The further intake strays above or below this value, the greater
the likelihood a person will develop nutrition-related problems.
-Average daily intake of a nutrient that maintains adequacy in 97-98% of a healthy
population
-Used to determine nutrient needs of INDIVIDUALS
,Adequate Intake (AI) - Answer--Used to evaluate current intake for a specific
nutrient, realizing that an AI implies that further research is required before scientists
can establish a more definitive intake amount needed to set an RDA.
-Average daily intake of a nutrient that is assumed to maintain adequacy in a healthy
population
-Based on observations and estimates from experiments-but lacks enough evidence
to establish and RDA
-For example: vitamin D(infants), vitamin K, fluoride, chromium
-Not enough research to definitely say X amount is enough for 97-98% of the
population
Upper Level (UL) - Answer--Used to evaluate the highest amount of daily nutrient
intake that is unlikely to cause adverse health effects in the long run. This value
applies to chronic use and is set to protect even very susceptible people in the
healthy general population. As intake rises higher than UL, the potential for adverse
effects generally increases.
-Highest average daily intake that has not been observed to have adverse effects on
a healthy population.
-Consumption of a nutrient at levels above the UL is not considered safe.
-Not a recommended level of intake, but the most tolerable level.
Relationship between DRI Values Graph - Answer-1.)EAR 2.)RDA 3.)UL 4.)AI
Estimated Energy Requirement (EER) - Answer--Used to estimate energy needs
according to height, weight, gender, age, and physical activity pattern.
-Average energy intake needed to maintain energy balance
-Energy input = Energy output
-Amount you eat compared to amount you exercise/exert energy
-Based on age, gender, weight, height, physical activity
Acceptable Macronutrient Distribution Range (AMDR) - Answer--Used to determine
whether percent of calories from each macronutrient falls within suggested range.
The greater the discrepancy with AMDR, the greater the risk for nutrition-related
chronic diseases.
-Range of energy intake from carbohydrate, fat, and protein associated with reduced
risk of chronic disease
-Range of macronutrient intake that provides adequate levels of essential nutrients
-Carbohydrates: 45-65%
-Fats: 20-35%
-Proteins: 10-35%
Dietary Guidelines for Americans - Answer--DGAs are designed for HEALTH
PROFESSIONALS to help all individuals age 2 years and older and their families
consume a HEALTHY, NUTRITIONALLY ADEQUATE DIET.
-Information in DGs used in developing federal food, nutrition, and health policies
and programs.
-Released every 5 years by the USDA and HHS
The Guidelines - Answer-1. Follow a healthy eating pattern across the lifespan
2. Focus on variety, nutrient density, and amount
, 3. Limit calories from added sugars and saturated fats and reduce sodium intake
4. Shift to healthier food and beverage choices
5. Support healthy eating patterns for all
Key DGA recommendations - Answer-1.) Balance Calories to maintain a healthy
weight
2.) Reduce consumption of foods and food components of concern, such as:
Sodium, Fat (especially saturated), Sugars, & Alcohol
3.) Increase consumption of healthful foods and nutrients
4.) Follow healthy and safe eating patterns
How are the 2015 recommendations different from the 2010 DGAs? - Answer--
Increased focus on the DIETARY PATTERN(foods rather than nutrients) and making
SHIFTS to healthier choices
-Recommendation to limit added sugars to less than 10% of calories
-Cholesterol is no longer listed in the nutrients to avoid
-Recommendation about coffee: "Moderate coffee consumption (three to five 8-oz
cups/day or providing up to 400 mg/day of caffeine) can be incorporated into healthy
eating patterns."
Some criticisms of new DGAs - Answer--Still telling people nutrients to avoid, rather
than foods!
-Potentially not enough mention of portion size or calorie count?
-Considerations of environmental sustainability were left out
-Backed away from clearly recommending that people should eat less meat(Still
mentioned, but hidden in the report)
Harvard Healthy Eating Plate - Answer--Includes healthy oil
-Water instead of Dairy
-Protein greater than Grains
-Vegetables greater than Fruits
-Provides a healthier diet than Choosemyplate.gov
Energy In: Why do we eat? - Answer-We feel:
-Hunger: lack of food (need to eat)
-Appetite: integrated response to food (desire to eat)
-Satiety: feeling of fullness
MOST IMPORTANT: Intake mediated by hormones from HYPOTHALMUS: brain
center that controls water balance, body temperature, hunger.
Pair Feeding - Answer--An experimental method in which food intake or energy
(calorie) intake are limited to be the same between animal groups and to exclude
effects in the animals by differences of food (energy) intake.
-In pair feeding, the amount of food is given according to amount consumed by
animals having the lesser intake. The animal group having lesser intake is used as
"control" and the animal group given the same amount is called as "pair-fed".
Functions of Body Water - Answer-The most important nutrient on a daily basis.
Functions:
1. Dissolves solutes
MIDTERM #1 EXAM QUESTIONS WITH
CORRECT ANSWERS
Energy Balance - Answer-Energy balance = Energy In(the food you eat) - Energy
Out(expenditures)
-Positive Energy Balance: you eat more energy than you use (gain weight)
-Negative Energy Balance: you eat less energy than you use (lose weight)
Energy Out - Answer-1) Basal Metabolism: Energy to maintain life processes ( About
70% of total energy used by body depends on lean body mass; illness, previously
consumed food environmental temperature, stress, can affect energy expenditure as
well as one's BMR.)
2) Thermic effect of food: Energy cost for digestion(about 10% kcal eaten, Fat: 0-5%,
Carbohydrate: 5-10%, Protein: 20-30%, Alcohol: 20%)
3) Adaptive Thermogenesis: Heat production, shivering, excessive heat from
overeating, Adaption to trauma, stress, VERY DIFFERENT for different people, NOT
usually included in energy calculations.
4) Physical Activity : Running 10 mph = 897kcal/hour, Walking 3.75 mph = 299,
Walking 2.5 mph = 204, Riding the bus = 118, Sleeping = 18, (You would have to run
39 miles at that rate to lose 3500kcal = 1lb fat).
Polysaccharides that are polymers of glucose - Answer-Starch, Glycogen, Cellulose
Dietary Reference Intakes (DRIs) - Answer-Nutrient reference values that serve as a
guide for good nutrition and as the scientific basis for the development of food
guidelines in the U.S. published by the Institute of Medicine (IOM).
Applications of the DRIs - Answer--Nutrition labels
-Supplemental Nutrition Assistance Program (SNAP)
-National School Lunch Program
-Military feeding programs
-Diet planning
Estimated Average Requirement (EAR) - Answer--Represents average nutrient
need. Use only to evaluate adequacy of diets of groups, NOT individuals.
-Intake of a nutrient that maintains adequacy in 50% of a healthy population
-Used to determine nutrient needs of POPULATIONS
Recommended Dietary Allowance (RDA) - Answer--Used to evaluate current intake
for a specific nutrient. The further intake strays above or below this value, the greater
the likelihood a person will develop nutrition-related problems.
-Average daily intake of a nutrient that maintains adequacy in 97-98% of a healthy
population
-Used to determine nutrient needs of INDIVIDUALS
,Adequate Intake (AI) - Answer--Used to evaluate current intake for a specific
nutrient, realizing that an AI implies that further research is required before scientists
can establish a more definitive intake amount needed to set an RDA.
-Average daily intake of a nutrient that is assumed to maintain adequacy in a healthy
population
-Based on observations and estimates from experiments-but lacks enough evidence
to establish and RDA
-For example: vitamin D(infants), vitamin K, fluoride, chromium
-Not enough research to definitely say X amount is enough for 97-98% of the
population
Upper Level (UL) - Answer--Used to evaluate the highest amount of daily nutrient
intake that is unlikely to cause adverse health effects in the long run. This value
applies to chronic use and is set to protect even very susceptible people in the
healthy general population. As intake rises higher than UL, the potential for adverse
effects generally increases.
-Highest average daily intake that has not been observed to have adverse effects on
a healthy population.
-Consumption of a nutrient at levels above the UL is not considered safe.
-Not a recommended level of intake, but the most tolerable level.
Relationship between DRI Values Graph - Answer-1.)EAR 2.)RDA 3.)UL 4.)AI
Estimated Energy Requirement (EER) - Answer--Used to estimate energy needs
according to height, weight, gender, age, and physical activity pattern.
-Average energy intake needed to maintain energy balance
-Energy input = Energy output
-Amount you eat compared to amount you exercise/exert energy
-Based on age, gender, weight, height, physical activity
Acceptable Macronutrient Distribution Range (AMDR) - Answer--Used to determine
whether percent of calories from each macronutrient falls within suggested range.
The greater the discrepancy with AMDR, the greater the risk for nutrition-related
chronic diseases.
-Range of energy intake from carbohydrate, fat, and protein associated with reduced
risk of chronic disease
-Range of macronutrient intake that provides adequate levels of essential nutrients
-Carbohydrates: 45-65%
-Fats: 20-35%
-Proteins: 10-35%
Dietary Guidelines for Americans - Answer--DGAs are designed for HEALTH
PROFESSIONALS to help all individuals age 2 years and older and their families
consume a HEALTHY, NUTRITIONALLY ADEQUATE DIET.
-Information in DGs used in developing federal food, nutrition, and health policies
and programs.
-Released every 5 years by the USDA and HHS
The Guidelines - Answer-1. Follow a healthy eating pattern across the lifespan
2. Focus on variety, nutrient density, and amount
, 3. Limit calories from added sugars and saturated fats and reduce sodium intake
4. Shift to healthier food and beverage choices
5. Support healthy eating patterns for all
Key DGA recommendations - Answer-1.) Balance Calories to maintain a healthy
weight
2.) Reduce consumption of foods and food components of concern, such as:
Sodium, Fat (especially saturated), Sugars, & Alcohol
3.) Increase consumption of healthful foods and nutrients
4.) Follow healthy and safe eating patterns
How are the 2015 recommendations different from the 2010 DGAs? - Answer--
Increased focus on the DIETARY PATTERN(foods rather than nutrients) and making
SHIFTS to healthier choices
-Recommendation to limit added sugars to less than 10% of calories
-Cholesterol is no longer listed in the nutrients to avoid
-Recommendation about coffee: "Moderate coffee consumption (three to five 8-oz
cups/day or providing up to 400 mg/day of caffeine) can be incorporated into healthy
eating patterns."
Some criticisms of new DGAs - Answer--Still telling people nutrients to avoid, rather
than foods!
-Potentially not enough mention of portion size or calorie count?
-Considerations of environmental sustainability were left out
-Backed away from clearly recommending that people should eat less meat(Still
mentioned, but hidden in the report)
Harvard Healthy Eating Plate - Answer--Includes healthy oil
-Water instead of Dairy
-Protein greater than Grains
-Vegetables greater than Fruits
-Provides a healthier diet than Choosemyplate.gov
Energy In: Why do we eat? - Answer-We feel:
-Hunger: lack of food (need to eat)
-Appetite: integrated response to food (desire to eat)
-Satiety: feeling of fullness
MOST IMPORTANT: Intake mediated by hormones from HYPOTHALMUS: brain
center that controls water balance, body temperature, hunger.
Pair Feeding - Answer--An experimental method in which food intake or energy
(calorie) intake are limited to be the same between animal groups and to exclude
effects in the animals by differences of food (energy) intake.
-In pair feeding, the amount of food is given according to amount consumed by
animals having the lesser intake. The animal group having lesser intake is used as
"control" and the animal group given the same amount is called as "pair-fed".
Functions of Body Water - Answer-The most important nutrient on a daily basis.
Functions:
1. Dissolves solutes
