Studied by 1 personHow many calorie/grams in carbs/protein?
4 cal/g
How many calories/gram in fats
9 cal/g
How often are the dietary guidelines (DGA’s) updated?
Every 5 years
What are the four DGA limits?
10% calories from sugar, >10% calories from saturated fats, >2300mg of sodium, and 1 (2 for men) alcoholic beverage per day
What are the three special DGA considerations?
Eat more viber, calcium, and vitamin D
What are the four main principles of the DGA
patterns, culture/budget, nutrient density within calorie limits, and limit some foods
What is the goal of the DGA’s
promote health and prevent disease by making shifts in choices (not a prescription)
To whom do the DGA’s apply?
Every healthy individual age 2 and up
What are the physical activity guidelines for american adults? Kids?
150 minutes a week w/ 2+ days strength training - 60 min./day
What are the acceptable macronutrient distribution ranges? (AMDR’s)
45-65% cal. from carbs, 20-35% cal. from fats, 10-35% cal. from protein
What makes essential nutrients essential?
The body cannot make (enough of) them on its own and must be consumed through food
What is nutrient density?
The ratio of micronutrients per calorie of food (vitamins/minerals : calorie)
What are the six classes of nutrients? Which are macronutrients and which are micronutrients? Which are energy and which are energy transfer?
Macro: carbs, proteins, fats, water
Micro: vitamins, minerals
Energy: carbs, proteins, fats
Energy transfer: water, vitamins, minerals
What are the two main portion recommendations of myplate?
50% of diet-fruits/veggies, 50% of grains-whole
What percentage of a daily value on a food label is considered high? Low?
What are the primary organs involved in digestion (in order)?
The mouith, tongue, pharynx, esophagus, gastroesophageal valve, stomach, pyloric sphincter, small intestine, illeocecal valve, large intestine, rectum, and anus
What are the secondary organs involved in digestion?
The liver, gall bladder, and pancreas
What are the two different types of digestion?
Mechanical and chemical digestion
What is considered a healthy bowel pattern?
3 per day to 1 per 3days
What are the three things that happen to the food we eat?
Digestion, absorption, and elimination
Where does most absorption of nutrients occur? How?
In the small intestine with villi that are cone like to increase the surface area of the small intestine
What are the benefits and sources of probiotics?
Improvement of GI tract bacteria health - yogurt, buttermilk pancakes
What are the benefits and sources of prebiotics
Food for probiotic bacteria - oatmeal, apples, bananas
What is GERD (digestion disorder)? What is its street name?
Gastroesophageal reflux disease - chronic heartburn
What is Diverticulitis (digestion disorder)?
Inflamed bulging pouches in your digestive tract
What is Ulcerative Colitis (digestion disorder)?
inflamation in the large intestine that can lead to colon cancer
What is the food temperature danger zone
40-140 degrees fahrenheit
What are the two most common causes for ulcers?
H. Pylori bacteria and regular/improper pain reliever use
What are the two main foodborne illnesses?
Food poisoning+intoxication
What causes and how can food poisoning be prevented?
E. Coli from salmonella (raw/undercooked eggs) and listeria (unpasturized dairy) - prevent by washing hands/foods of poop/cooking foods properly
What are the causes and how can food intoxication be prevented?
S. aureus, colstridium botulinum (botulism) - keep proteins cold or canned+throw away dented canned food (refrigerate if recently dented)
What are common food safety tips?
keep food clean, keep things that touch food clean (cross-contamination)/wash hands with friction, and keep hot foods hot/cold foods cold
Daily Recommended intake VS upper intake limit
DRI vs UL - what is recommened vs what maximum can be tolerated without issues
Portion vs serving
How much maybe should be eaten vs how much will be eaten (whole roll of oreos analogy)
Hunger vs Appetite
Physiological vs psychological hunger
Define peristalsis
the involuntary constriction/relaxation of digestion related muscles (i.e., eating upside down is possible)
Define GMO
genetically modified organism
Define organic
reduced pesticides
Define malnutrition
under- or over-consumption
What is the FAT TOM accromym?
Food, acidity, time, temperature, oxygen, and moisture are bacterial growth related conditions
How much vitamin K does the body get from the large intestine?
Half of what it needs
Where does most absorption take place?
In the small intestine
What is the difference between Celliac disease and gluten intolerance?
A servere allergy/disease vs discomfort w/ minimal other consequences
What is the difference of IBD and IBS
IBS is less severe and more periodic as opposed to more severe and consistently increasing symptoms+severity
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