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Nutrition

Terms in this set (143)

What is the Recommended Dietary Allowance (RDA)?
- meet the known nutrient need of practically all healthy persons
- prevent nutritional deficiency
What do DRIs do?
promote health
Are RDAs or DRIs more specific?
DRI
What is a calorie?
measurement of the quantity of heat energy stored in a food
How many calories do older men need?
2000-2600
How many calories do younger men need?
2400-3000
How many calories do older women need?
1800-2000
How many calories do younger women need?
2000-2400
How does the change in energy expenditure affect us as we age?
- reduce physical activity
- decrease in metabolic weight
- altered body weight and composition
- prevalence of diseases
How many calories is 1 lb of body fat?
3500
Recommended weight loss = no more than ___ lbs per week.
2
What is the best way to loss weight?
- increase activity
- lower caloric intake
What does RDA stand for?
Recommended Dietary Allowance
What does DRI stand for?
Dietary Reference Intake
What is the definition of RDA?
amount necessary to prevent disease and/or malnutrition
What is the definition of DRI?
amount necessary for optimum health
When was RDA developed?
in use since 1940s
When was DRI developed?
currently in use
What is the breakdown of age for RDA?
19-24, 24-50, 51+
not specific for OAs
What is the breakdown of age for DRI?
developed for age groups 51-70 and 70+
is more specific
True or false. The DRI is replacing the RDA.
true
Why are water and fluids important in the body?
- regulate body temperature
- cell metabolism
- digestion
- eliminate waste
True or false. OAs have an increased ability to detect thirst.
false
Why might OAs voluntary limit fluid intake?
prevent frequent urination
Air conditioners, fans, and shade will help prevent what in OAs?
fluid loss
In OAs, protein should be ___% of daily calories.
20-30
What is protein important for?
- lean body mass
- organ system performance
- immune system
- blood pressure
What are the 2 types amino acids?
essential and nonessential
What type of amino acid must be consumed?
essential
What type of amino acid can be produced by the body if not consumed?
nonessential
Are protein supplements necessary?
generally not needed unless recommended by doctor
What do protein supplements do in OAs?
help build lean muscle when paired with exercise
What can less hydrochloric and intrinsic factor lead to?
lower iron and B12 absorption --> anemia
When illness occurs, should OAs increase or decrease protein intake?
increase
What can low protein intake result in?
- lower immune system functioning
- slower wound healing
- higher risk of pressure ulcers
As we age is it more important to consume lean meat or red meat?
lean meat
In OAs, carbohydrate should be ___% of daily calories.
50-60
What macronutrient is the preferred source of energy?
carbohydrate
Why are carbohydrates important?
- muscle movement
- nerve impulses
- brain and organ function
What are they 2 types of carbohydrates?
simple and complex
What is the difference in simple and complex carbohydrates?
glucose response which effect insulin response
Do complex carbohydrates have a high or low glucose response?
low
What are the 2 types of complex carbohydrates?
starch and fiber
Where is starch found?
vegetables, breads, grains
Where is fiber found?
vegetables, fruits, whole grains
Do simple carbohydrates have a high or low glucose response?
high
Where are simple sugars found?
- fruits, vegetables, milk and milk products
- added during food processinf/refining
What are the 2 types of fiber?
soluble and insoluble
Are whole wheat, wheat bran, barely, brown rice, couscous, whole grain cereals, and most vegetables examples of insoluble or soluble fibers?
insoluble
Are oatmeal, oat bran, nuts and seeds, most fruits, dry beans, and legumes examples of insoluble or soluble fibers?
soluble
Are complex or simple carbohydrates preferred?
complex
What does insoluble fiber do?
retains water --> prevents constipations, hiatal hernia, hemorrhoids
What does soluble fiber do?
prolongs food's time in colon --> possible constipation
Which type of fiber would you want to limit to prevent constipation?
soluble
In OAs, fat should be ___% of daily calories.
20-30
What are the important functions of fats?
- component of cell membranes
- facilitate vitamin absorption
- taste effect, "fullness"
- adipose tissue = protection, insulation, storage
What are triglycerides?
a type of fat found in blood
What type of fat can contribute to atherosclerosis?
triglycerides
Too many triglycerides leads to an increased risk of what?
stroke, heart attack, heart disease
What is cholesterol?
fat compound in blood needed to build hormones and cell membranes
How is cholesterol carried through blood?
lipoproteins
What does HDL stand for?
high-density lipoprotein
What does LDL stand for?
low-density lipoprotein
Which type of cholesterol is referred to as "good"?
HDL
Which type of cholesterol is referred to as "bad"?
LDL
What is high-density lipoprotein (HDL)?
lower ratio of cholesterol to protein
What low-density lipoprotein (LDL)?
higher ratio of cholesterol to protein
Elevated levels of what increase the risk of heart disease and stroke by contributing to plaque build up in arteries?
LDL
How do elevated levels of LDL increase the risk of heart disease and stroke?
contributing to plaque build up in arteries
What does unsaturated fat do to HDL and LDL?
raise HDL and lower LDL
What does saturated fat do to HDL and LDL?
raise HDL and raise LDL
What does trans fat do to HDL and LDL?
lower HDL and raise LDL
What fats are considered good fats?
monounsaturated and polyunsaturated
What fats are considered bad fats?
saturated and trans
Was we age have a reduced ability to use fats which contributes to what?
higher cholesterol and triglyceride levels
Why is it important for OA to watch cholesterol and triglyceride levels?
at increased risk of cardiovascular disease
What are the water soluble vitamins?
B and C
What are the fat soluble vitamins?
A, D, E, K
Are water soluble or fat soluble vitamins stored in the body?
fat soluble
Is it difficult to OD of water soluble or fat soluble vitamins?
water soluble
Why is it difficult to OD on water soluble vitamins?
are not stored in the body, excess is excreted
What must be present in the diet for fat soluble vitamins to be absorbed?
fat
When taken in mega doses, can someone OD on water soluble or fat soluble vitamins?
fat soluble
How many B vitamins are there?
8
What are B vitamins involved in?
building tissue and energy metabolism
True or false. B vitamins provide energy.
false
What do B vitamins do in energy metabolism?
- dont provide energy
- help burn carbohydrates, fats, protein
Why do B vitamins decrease in OA?
absorption and dietary changes
What does deficiency of B vitamins cause?
skin issues, depression, confusion
What is vitamin C involved in?
antioxidant, building tissue, iron absorption, immune function
Why do OA need an increased consumption of vitamin C?
tissue repair and immune function
What is vitamin C deficiency called?
scurvy
What does vitamin C deficiency cause?
bleeding sores, tooth loss, anemia
What is vitamin A involved in?
epithelial tissues (skin, eyes, gastro), light/dark adaption, bone growth, antoxidant
True or false. There are no major changes to vitamin A as we age.
true
What is vitamin D involved in?
calcium and phosphorus absorption (bone)
Why do OA need 2x the amount of sun or a supplement?
decreased ability to synthesize vitamin D
What does vitamin D deficiency cause?
digestive disease, osteomalacia, osteoporosis
What is vitamin E involved in?
antioxidant, cell membrane, anti-blood clot
How does vitamin E change with age?
less absorption
What does vitamin E deficiency cause?
anemia, blood clots, neuromuscular degeneration, leg cramps, weakness
What is vitamin K involved in?
blood clotting factors and bone mineralization factors in liver
As a person ages, disease can affect fat absorption which can affect levels of what vitamin?
vitamin K
What does vitamin K deficiency cause?
issues clotting --> more bleeding
What causes vitamin B12/folic acid deficiency?
reduced intrinsic factor, dietary changes, medications
What are the symptoms of vitamin B12/folic acid deficiency?
yellow tint to skin, anemia, depression, confusion, psychosis
What can vitamin B12/folic acid deficiency lead to?
protein/energy malnutrition
Vitamin B12 deficiency is prevalent in ___% of OA 60+
10-15
How can vitamin B12/folic acid deficiency be addressed?
dietary changes or supplementation
As we age, are more or less calories required?
less
True or false. OA have an increased ability to compensate for dietary deficiencies and excesses.
false
True or false. OA have an increased susceptibility to nutritional deficiency during stress, illness, or injury
true
What diet is rich in veggies, fruits, nuts, legumes, whole grain, lean meat?
mediterranean diet
What diet has been shown to reduce cardiovascular disease, cardiovascular-related deaths, strokes, heart attacks?
mediterranean diet
True or false. Supplements are not pre-approved by the government for safety or effectiveness for marketing.
true
True or false. Supplements are intended to treat, diagnose, prevent, and cure diseases.
false
True or false. Supplements should be your only source of nutrients.
false
What do omega 3 fatty acids promote?
cardiovascular and brain function
What is a placebo?
inactive compound
What is a placebo group?
group receiving placebo to compare to experimental
Why is a placebo group necessary?
to control for placebo effect and other factors
What is randomized clinical trial?
experimental where patients are randomly assigned to group
Are there benefits to taking fish oil supplements?
no real benefit, super small decrease in vascular death
What are the goals of the food guide pyramid for OA?
- eat a variety of foods from the protein group every week, focusing on lean and plant-based
- drink fat-free or low-fat (1%) milk
- drink water rather than sugary drinks
- choose fruits and vegetables that are deeply colored
- choose foods with lower sodium
- observe serving sizes with beverages
Who developed MyPlate for OA?
Tufts University (2011)
Why is MyPlate preferred over the food guide pyramid for OA?
easier to read and understand
What is the typical American diet?
- excess calories, saturated fats, salts, sugars
- underconsumption of fruits and veggies
- deficits of fiber, calcium, potassium, magnesium, vitamins
- red meats over lean meats
How can OA adjust to age-related changes in nutrition?
- dietary/caloric intake
- variety of foods
- fat/salt/protein/carbohydrate
- supplements
- fluids
- monitor drug effects/interactions
Are OA more prone to undernutrition or overnutrition?
undernutrition
What can undernutrition result in?
agitation, depression, anemia, slow wound healing, impaired immune system
What can overnutrition result in?
increased risk of stroke, heart attack, type 2 diabetes
What factors affect malnutrition?
- poverty and food desserts
- obesity
- polypharmacy
- lack of ability to shop or prepare food
- social isolation
- alcohol abuse
- ignorance
- poor teeth/dentures
- GI disease
- bereavement
What are poverty and food desserts?
geographical area where it is difficult to access healthy food
What are suggestion given to caregivers that can help OA maintain an adequate nutritional status in institutional settings?
time, choice, breakfast, social
What does BMI stand for?
body mass index
BMI is a measurement based on what?
height and weight
How is BMI calculated?
weight in kg/height in meters squared
What BMI is considered obese?
30+
A BMI of 30+ increases risk for what?
heart disease, stroke, type 2 diabetes, bone and joint diseases, sleep apnea, asthma, many cancers
People with a BMI of 30+ have a ___% higher risk of disability.
60
Between 1990 and 2010, there was a ___% increase in obesity in OA 65+.
16
Slight sensory changes in sight, hearing, smell, and taste may affect what?
nutrition
What are ways to combat sensory deficits affect on nutrition?
- liberal use of differently colored food
- allowing cooking odors to permeate area
- enhance flavor naturally
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