Exam 3

Front 1

1. What vitamin helps protect epithelial cells.

Back 1

Vitamin A helps produce and maintain epithelial cells

Front 2

2. Know which are the fat soluble vitamins, and which are the water soluble.

Back 2

Fat Soluble Vitamins: A,D,E, and K; Water Soluble Vitamins: B and C

Front 3

3. Know food sources of vitamin B-12.

Back 3

Animal Products such as milk and other milk products

Front 4

4. What is required in the diet in order to better absorb the fat soluble vitamins.

Back 4

Dietary Fat

Front 5

5. Know examples of fat soluble and water soluble vitamins.

Back 5

Fat: A,D, E and K; Water: B and C

Front 6

6. Which vitamin is required by pregnant women to prevent neural tube defects.

Back 6

Folate

Front 7

7. Which nutrient is likely deficient in someone with these symptoms: bruises easily, sores that don’t heal, bleeding gums.

Back 7

Vitamin C

Front 8

8. Know good food sources of vitamin D, A, and C.

Back 8

Vitamin A: sweet potatoes,carrots, dark leafy veggies, dried apricots, cantaloupes, bell pepper, fish liver and tropical fruits; Vitamin D: cod, liver oil, canned tuna in water, sardines in oil, fortified milk and milk products, liver, egg yolks, cheese. Vitamin C: citrus fruits, fruits, and berries

Front 9

9. What are the general functions of the B vitamins.

Back 9

they act as co-enzymes( they help enzymes do their job)

Front 10

10. Know the functions of vitamin D, E.

Back 10

Vitamin D: acts as a hormone, for the body to use calcium and phosphorus; Vitamin E: protects red blood cells, and helps prevent destruction of vitamin A, and C, protects cell membranes from damage

Front 11

11. What are good food sources of vitamin D; vitamin E.

Back 11

Vitamin D:cod liver oil, canned pink salmon,fortified milk; Vitamin E: monounsaturated oils, seeds, nuts

Front 12

Several points: vitamins are organic/inorganic; generally speaking, how does the body handle excess of water-solublevitamins; compared to proteins/carbs/fats-how does the amount of vitamins needed by the body differ; are most vitamins essentialor non-essential.

Back 12

Vitamins are organic compounds; The kidneys process the excess amount of water soluble vitamins, then excretes it through urine; vitamins are needed in very small amounts compared to proteins/carbs/fats; most vitamins are essential.

Front 13

13. Know good food sources of beta-carotene.

Back 13

deep orange or dark green fruits and veggies

Front 14

14. Know good food sources of vitamin C.

Back 14

fruits, cantaloupe, citrus fruits, kiwi fruits, mango, papaya, pineapple, berries, watermelon.

Front 15

15. What is a precursor in regards to vitamins; know which precursors turn into which vitamins.

Back 15

Beta-carotene, a precursor to Vitamin A, gets converted to the active form of vitamin A.

Front 16

16. Which vitamin is produced by intestinal bacteria.

Back 16

Vitamin K

Front 17

17. What factor(s) are needed to absorb vitamin B-12.

Back 17

HCL and pepsin are required to release B12 from proteins, and must bind to intrinsic factor in order for absorption.

Front 18

18. Several points: chemically, are vitamins the same as minerals; comparatively speaking, are vitamins needed in large quantities; what is done with excesses of vitamins; are vitamins difficult to get, considering the type of foods Americans eat.

Back 18

Vitamins are more complex chemically than minerals; the body only needs the required amounts(small); the excess vitamins are urinated out of the body; it is difficult to get vitamins because there are various ways to eat and various amounts to take in

Front 19

19. Why is taking excess amounts of fat soluble vitamins more likely to cause toxicity than taking excesses of water soluble vits.

Back 19

It takes the body more longer to get rid of the fat soluble vitamins, therefore they can accumulate over time easily

Front 20

20. What vitamins are deep yellow, dark green and orange fruits and vegetables a rich source of.

Back 20

Beta-carotene

Front 21

21. Know food sources of vitamin B-12, vitamin D, and folate.

Back 21

Folate: leafy green veggies, liver, legumes, asparagus, broccoli, oranges; Vitamin D: lean meat, poultry, fish, beans, eggs, and nuts.

Front 22

22. What is an early symptom of vitamin A deficiency.

Back 22

night blindness(inability to see in dim light)

Front 23

23. What is the term for substances which protect vulnerable molecules from free radicals.

Back 23

antioxidants

Front 24

24. What is the best way to cook vegetables to preserve vitamins.

Back 24

steaming

Front 25

25. Know examples of foods high/low in sodium and high/low in potassium.

Back 25

High in Sodium: canned meat, bacon, sausage, caviar, anchovies, canned entrees, salted nuts, canned beans; Low in Sodium: veggies, fruits, unsalted meats; Foods High in Potassium: apricots, avocados, bananas, acorn squash, artichokes, bamboo shoots, bran/bran products,chocolate, granola. Foods Low in Potassium: apples/ apple juice, blueberries, cabbage, carrots, cauliflower, corn.

Front 26

26. How does weight bearing exercise affect the bones.

Back 26

Helps bone health and elasticity

Front 27

27. Know risk factors for developing osteoporosis.

Back 27

being female, getting older, being white/asian, smoking, drinking alcohol/soda, being physically inactive

Front 28

28. Understand the term “bioavailability” and know good sources of foods with high bioavailability of calcium.

Back 28

how well the body uses nutrients; fortified dairy products or spinach

Front 29

29. Which mineral is found inside (intracellular) of the cells and helps to control fluid volume there.

Back 29

Potassium

Front 30

30. What is the term/name for the diet program which helps people lower blood pressure and risk of cardiovascular disease

Back 30

Heart-Healthy Diet

Front 31

31. What are the risk factors for developing hypertension (high blood pressure.)

Back 31

being overweight, obese,little or no exercise,too much salt in diet,drinking too much alcohol, stress, ethnic background, family history

Front 32

32. What foods are a good source of iron to help improve iron-deficiency anemia.

Back 32

While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. High iron foods include clams, liver, sunflower seeds, nuts, beef, lamb, beans, whole grains, dark leafy greens (spinach), dark chocolate, and tofu.

Front 33

33. Which organs control excretion of excess water from the body.

Back 33

the kidneys

Front 34

34. What general categories of foods are high in sodium.

Back 34

some meats and the other category( sugary, oily foods)

Front 35

35. What is considered a normal/good blood pressure reading.

Back 35

110/70

Front 36

36. In the United States, which mineral is often added to public water supplies to reduce the prevalence of dental decay

Back 36

fluoride

Front 37

37. How is calcium absorption affected in a pregnant woman.

Back 37

pregnancy( absorption of calcium) increases

Front 38

38. Which mineral(s) helps with proper muscle contraction.

Back 38

calcium

Front 39

39. What is the primary source of sodium in the typical American’s diet.

Back 39

bread and bread rolls, deli meats, pizza and soups, cheese, canned pasta, salty snacks

Front 40

40. What type of deficiency (hint-mineral) is the most common nutritional deficiency.

Back 40

iron

Front 41

41. What is the function of aldosterone and antidiuretic hormone.

Back 41

to participate in water conservation; aldosterone: reduces the amount of sodium in urine;antidiuretic: stimulates kidneys to store water

Front 42

42. What foods are excellent sources of heme iron.

Back 42

beef or chicken liver; clams, mollusks, mussels, oysters

Front 43

43. What mineral is likely to be high in the diet of someone who eats mainly fast foods, canned soups, processed meats and cheeses.

Back 43

calcium, and maybe iron

Front 44

44. In general, what foods are good sources of potassium. (hint - 2 food groups of the food guide pyramid)

Back 44

fruits and veggies

Front 45

45. Several points: __________ is the primary regulator of fluid intake; can weight loss be a sign of dehydration; are elderly people more likely to become dehydrated than younger people.

Back 45

potassium; yes; yes

Front 46

46. How can you lose weight in terms of a safe calorie decrease per day. (hint- a number)

Back 46

cut 500 calories

Front 47

47. How many calories does it take to make a pound of body fat.

Back 47

~3500 calories

Front 48

48. Which conditions will increase a person’s metabolic rate?

Back 48

body size, weight gain, body composition, gender, age, hereditary traits, hormones, psychological state, temperature

Front 49

49. You are at risk for developing which disease as your BMI approaches or exceeds the obese range.

Back 49

type 2 diabetes

Front 50

50. People suffering from anorexia have a high risk of dying from what causes (hint-there are several).

Back 50

heart failure, malnutrition, organ failure, or suicide

Front 51

51. What are some situations which place someone at risk for eating disorders.

Back 51

being female, age, family history, dieting, stress, mental health disorders, sports/work/ artistic activities

Front 52

52. Where is visceral fat located.

Back 52

abdominal cavity

Front 53

53. What does the “set point theory” say about a person’s body fat level.

Back 53

that the body has a preset amount of body fat that is regulated by hormones secreted throughout the body from the signals of the hypothalamus.

Front 54

54. Which gland produces a hormone that controls the metabolic rate.

Back 54

thyroid

Front 55

55. Several points: generally speaking, who has a higher metabolic rate, men or women; as we grow older, does metabolic rate speed up or slow down; as we age, do muscle cells turn into fat cells.

Back 55

men; slow down; muscle cells cannot turn into fat

Front 56

56. Know the various types of treatment for eating disorders.

Back 56

in/out of hospital treatment for eating disorders, family therapy, medical nutrition therapy, exposure and response therapy, art therapy, acceptance and commitment therapy

Front 57

57. What are some physical symptoms of a person who does self-induced vomiting to avoid gaining weight after an eating binge.

Back 57

calluses or scars on knuckles or hands; puffy “chipmunk” cheeks; not underweight; frequent fluctuations in weight

Front 58

58. How is the metabolic rate affected in these situations: periods of growth; using stimulant drugs, such as caffeine; eating very few calories each day.

Back 58

slows(periods of growth); increases(stimulant drugs); slows( not eating enough calories)

Front 59

59. People with bulimia nervosa typically avoid gaining weight after binging on food by doing what behaviors.

Back 59

by vomiting, laxatives, over exercising

Front 60

60. Women who are obese during pregnancy have a higher risk of developing _____________________ during pregnancy,than normal weight women.

Back 60

complications

Front 61

61. Do people with anorexia nervosa usually recognize/understand that they are too thin.

Back 61

no