Nutrition Final

Front 1

Men are approx ____ of water by weight.
Women are approx ____ of water by weight.
Men have more water than women because they have more ____, ____ is approx ____ water by weight.

Back 1

60%
50%
muscle
muscle
75%

Front 2

Water Functions:
.

Back 2

SSCLTT
Provides “structure”
Acts as a solvent
Acts as a catalyst
Transports compounds
Acts as a lubricant.
Controls body temperature

Front 3

____ can lead to death due to inability of decreased blood volume to circulate normally, failing kidney function.

Back 3

Dehydration

Front 4

____, Stronger thirst, vague discomfort and sense of oppression, loss of appetite, headache.

Back 4

Symptoms of mild dehydration (2% weight lost as water)

Front 5

____ tells you when to start drinking. For significant fluid loss (____) it does not tell you when to stop at the right time.

Back 5

Thirst
athletes

Front 6

Thirst sensitivity ____ with age, therefore the ____ are at more risk for dehydration.

Back 6

decreases
elderly

Front 7

Primary rates of water loss:

Back 7

Feces
Insensible loss (evaporation from skin and breath)
Sweat (losses increase with increasing temperature and activity)
Urine

Front 8

The primary way by which the body conserves water is by cutting back on losses via ____, which is why ____ is the best way to gauge your level of hydration.

Back 8

urine
urine color

Front 9

General water DRI
The DRI assumes that approximately ____ of daily water intake will come from fluids and ____ from solid food.
Men – approx ____ or ____ ounces.
Women – approx ____ or ____ ounces.

Back 9

80%
20%
3.7L, 125
2.7L, 91

Front 10

The theory that ____ and ____ containing beverages “don’t count” because of their diuretic effect has not been borne out by research studies.

Back 10

alcohol
caffeine

Front 11

Major minerals are present in the body in ____ amounts.

Back 11

larger

Front 12

Trace minerals are present in the body in ____ amounts.

Back 12

smaller

Front 13

Mineral absorption can be as low as ____ because of the ability of a wide variety of other compounds to ____ with the process. These bind to minerals which prevents absorption. Also other minerals (via supplements) compete with each other for uptake into the body.

Back 13

3%
interfere

Front 14

Even though absorption into the body can be low, the ability to ____ minerals once they have been absorbed can also be low. This means that minerals can build to toxic levels ____ over time.

Back 14

excrete
slowly

Front 15

Calcium functions:

Back 15

TBMM
Transmission of nerve impulses
Muscle contraction (heart beat)
Blood clotting
Maintenance of blood pressure

Front 16

Blood calcium levels are carefully controlled via ____ (aids in the absorption of calcium from food)
The body will draw calcium from bone if enough is not available from the diet.
Other hormones pth and calicitonin will help control calcium levels.

Back 16

Vitamin D

Front 17

Marginal levels of calcium intake may increase risk for ____.

Back 17

osteoporosis

Front 18

Women are at greater risk for osteoporosis because:
They have acceleration of loss at ____
Have lower total ____ to start with

Back 18

menopause
bone mass

Front 19

Role of dietary calcium in osteoporosis:
____ bone density early – during adolescence and early adulthood – with adequate intake (the more bone you have, the more you have to lose)
____ loss later with adequate intake.

Back 19

maximize
retard

Front 20

Good ____ sources:
Dairy products (lower fat = higher ____)
Canned fish w/ soft bones
Greens, broccoli
____-fortified foods (tofu, OJ, cereal)
Hard water

Back 20

calcium
calcium
calcium

Front 21

Some foods like spinach and rhubarb, have a lot of ____ “on paper” but the presence of high levels of ____ significantly decreases the amount that can be absorbed.

Back 21

calcium
oxalate

Front 22

Research suggests that marginal levels of intake may ALSO increase the risk for:
High BP
Polycystic ovary syndrome
Premenstrual syndrome
Insulin resistance
Obesity
Colon Cancer
Kidney stones

Back 22

calcium

Front 23

____ and ____ work together to maintain fluid balance (and therefore blood pressure)

Back 23

sodium
potassium

Front 24

RDA for ____ is max of 1500mg/day – American average is 2400 to 7200
To reduce this we need to vastly up the amount of ____ consumed.

Back 24

sodium
fresh food

Front 25

RDA for potassium is 4700mg/day – AA is 2400 mg per day
Most dietary supplements contain little, so the only way to get enough is with ____.

Back 25

potassium
food

Front 26

____
High potassium (and magnesium) intake (through fruits, vegetables and dairy)
High calcium intake (through low fat dairy products)
Low sodium intake.

Back 26

Dash diet:

Front 27

Results from studies using this dietary approach suggest that people with hypertension can experience reductions in blood pressure significant enough to reduce or eliminate the need for medication.

Back 27

Dash diet:

Front 28

____
Transport of oxygen in:
Blood via hemoglobin
Muscles via myoglobin

Back 28

Iron function:

Front 29

____
Developmental delays in children
Fatigue, apathy, decreases ability to concentrate
Cold intolerance
Decreased resistance to infection
Pagophagia – excessive ice-eating
Restless leg syndrome

Back 29

Iron deficiency symptoms:

Front 30

Those at risk for ____ –
Infants, children – increased need w/ growth
Adolescent females – increased need w/ onset of menstruation; tend to have poor intake.
Menstruating women – increased need w. menstruation; tend to have poor intake.
Pregnant women – increased need w/ growth of placenta, fetus; tend to come into pregnancy anemic
Strict vegetarians – poor dietary sources w/ poor absorption due to high phytate/fiber/oxalate intake.

Back 30

Iron deficiency

Front 31

____ is the most prevalent nutrient deficiency in both the US and around the world.

Back 31

Iron deficiency anemia

Front 32

Iron is ____ at high levels.

Back 32

toxic

Front 33

The best sources are beef, enriched and whole grains, green leafy vegetables and fortified foods (e.g., cereals)
Plant sources will be better absorbed when Vitamin C is present in the same meal.

Back 33

Iron

Front 34

____
Claim weight loss/muscle gain
No evidence for beneficial effects.
No known harmful effects in humans.

Back 34

Chromium –

Front 35

____
Claim increased metabolic rate/weight loss
Low thyroid activity is NOT caused by iodine deficiency in the US
This may actually shut down the thyroid gland at high doses.

Back 35

Iodine –

Front 36

____
Claim decrease cancer risk
Limited evidence
At high levels hair loss and liver damage.

Back 36

Selenium-

Front 37

_____
Claim decrease cold duration
Limited evidence
Interferes copper and iron absorption
May reduce immune function at very high doses.

Back 37

Zinc-

Front 38

These regulations allow a wide variety of compounds to be sold with ____ for safety, purity or potency!!

Back 38

no prior testing

Front 39

Label claims are restricted to describing the effect of the substance in maintaining the body’s normal structure or function and don’t claim that the product ____, ____ or ____ a disease.
IE. Vitalift promotes healthy joints versus reduces the pain from arthritic joints.

Back 39

treats
cures
prevents

Front 40

For manufacturers and distributors the risk of regulatory action is not a ____ in the light of the tremendous amount of money that can be made, which can be in the millions for just one supplement.

Back 40

deterrent

Front 41

____ – may benefit from folate

Back 41

Prepregnancy

Front 42

____ – prenatal supplement and adequate calcium intake.

Back 42

During pregnancy

Front 43

____ – wean by age one to insure vitamin intake.

Back 43

Infancy

Front 44

____ – a once a day multi is ok.

Back 44

Childhood

Front 45

____ – calcium supplements and iron deficiency can a problem for girls.

Back 45

Adolescence

Front 46

____ – one a day can be good “insurance”, Calcium and iron for women but not at the same time, vitamin e a possibility for both men and women.

Back 46

Adulthood

Front 47

____ – need more due to aging effects – vitamin D, E and b-12, B-6 and calcium

Back 47

Elderly

Front 48

____
Leading cause of non-accidental childhood blindness in the world; it also contributes to increased risk for death from measeles and other transmissible diseases in many less developed countries.

Back 48

Xeropthalmia – vitamin A

Front 49

____
Was often a problem for sailors on long voyages.

Back 49

Scurvy – Vitamin C/Ascorbic acid

Front 50

____
People who didn’t get it ate meat.
Corn rich diet that did not release the ____ – epidemic in the south.

Back 50

Pellagra – niacin
niacin

Front 51

Individual nutrients have little to do with chronic disease risk reduction but..
____ – vitamins A, C, D and E
____ – Folate, Vitamins B-6 and E
____ – Vitamin K

Back 51

Cancer
Heart Disease
Osteoporosis

Front 52

____ help to protect the body from compounds called free radicals.
People who eat a lot of fruits and vegetables have low rates of ____ disease.
BUT! The clinical trial research to date has been very unimpressive. There is even some evidence of adverse effects.

Back 52

Antioxidants
chronic

Front 53

____
The elderly don’t get out much and are typically covered with clothes and/or sunscreen. And they make less in the skin with the same exposure.
Inadequate contributes to ____.
Therefore daily recommendations are higher and are best met with a multivitamin supplement, as there are few naturally food dietary sources.

Back 53

Vitamin D
bone fractures

Front 54

____
The need increases with the elderly due to a decreases ability to absorb it.
___ deficiency can cause mental confusion, which means that it is often overlooked in older adults.
Adequate levels in the elderly are best obtained via a multivitamin supplement due to absorption problems.

Back 54

Vitamin B-12
B-12

Front 55

Toxic vitamins –

Back 55

Vitamin A
Vitamin D
Vitamin B-6
Niacin

Front 56

For some ____ vitamins if intake exceeds the kidneys daily filtration rate, the excess could build up elsewhere in the body.

Back 56

water soluble

Front 57

____ typically “explains” about 40-60% of adult body weight.

Back 57

Gender/genetics

Front 58

Components of body weight and factors that influence them:
____ – gender/lean body bass/exercise/diet
____ – gender/genetics/exercise/diet
____ – gender/genetics/exercise/diet
____ – gender/genetics/exercise/diet

Back 58

Water
Lean Body Mass
Skeletal Mass
Fat Mass

Front 59

____
Nutrient levels-
Glucose (short term)
Fat (long term)
Hormones-
Gut hormones
Others
Neurotransmitters

Back 59

Internal factors:

Front 60

____
Social reasons – parties/meetings
Boredome/stress
Its there.
Its fun
Its time/you have to eat (children)

Back 60

External factors:

Front 61

Energy out

Back 61

Basal metabolic processes 60-70% of total energy expenditure
Physical activity 20-30%
Digestion and absorption 6-10%

Front 62

BMR

Back 62

Basal metabolic rate = quantification of calories expended to keep on “stayin alive”

Front 63

Diseases whose risk increase with obesity:

Back 63

Cardiovascular disease
Diabetes
Hypertension
Cancer

Front 64

BMI = ____

Back 64

Weight (KG)/Height (m^2) x 702

Front 65

____ w/ an individual
Does not consider body composition.
Does not consider location of excess weight.
Cut-offs for overweight and obesity assume one-size-fits-all with respect to age, ethnicity.

Back 65

BMI limits

Front 66

Waist circum.

Back 66

Apple shape = acquire = excess calories
Pear shape = natural (genetics/gender)

Front 67

Research suggests weight loss of only ____ of starting body weight can help those health parameters under control.

Back 67

10-15%

Front 68

____
Genetic differences
Gender differences
Food is life
Negative response to food restriction
Adaptation to starvation
Environmental influences
Changes in body weight and composition as a result of weight loss
We don’t like to exercise.

Back 68

Difficult to keep weight off

Front 69

____
Set reasonable goals
Eat a balanced diet of real foods that is reasonably low in fat and high in fruits, vegetables, legumes and whole grain carbs
Limit consumption of empty liquid calories
Pay attention to calorie intake
Avoid feelings of denial.
Pay attention to eating behavior
Make exercise part of routine

Back 69

Keys to successful weight loss and maintenance

Front 70

____ = 1 pound of fat

Back 70

3500 calories

Front 71

____
How long has anyone been able to stay on the plan?
How long can you stay on this plan?
Is it nutritionally balanced?
Does it encourage if not require exercise?

Back 71

Diet questions.

Front 72

____
Great weight regain due to loss of LBM and decrease in BMR
Feeling of failure, depression
Triggering of an eating disorder

Back 72

Harm of ineffective plan:

Front 73

____
Only approved for use by the truly obese
Works by increasing levels of the nt serotonin
Discontinuation results in weight gain
Can raise bp

Back 73

Sibutramine (meridian)

Front 74

____
Works by blocking fat absorption
Nasty side affects, but can be reduced by a low fat diet
Trial found 10 percent weight loss and 6 percent for placebo group

Back 74

Xenical (orlistat)

Front 75

___
Otc less potent version of xenical.

Back 75

Alli –

Front 76

In ____ energy to fuel physical activity is being produced in the absence of oxygen.
Only glucose/glycogen can be used.

Back 76

anaerobic exercise

Front 77

___ – glucose, fatty acids and amino acids

Back 77

Aerobic exercise

Front 78

____ = completely anaerobic
____ = completely aerobic

Back 78

100 m dash
Marathon

Front 79

Time to exhaustion or “endurance” depends on muscle ____ levels.

Back 79

glycogen (glucose)

Front 80

In general ____ shold be at least 50-60% of total calories.

Back 80

carb intake

Front 81

____ increases maximum cardiac output and muscle capillary density. It increases oxygen delivery and therefore the ability to use fatty acids. It increases the number of mitochondria in muscle cells (site of the aerobic system) which increases ability to use fatty acids.

Back 81

Conditioning

Front 82

____ = to replenish liver glycogen and “top off” muscle glycogen.
____ = will prevent hypoglycemia during events longer than 1 hour.
____ = replace muscle glycogen and may also help reduce protein breakdown.

Back 82

Carbs before exercise
During exercise
After exercise

Front 83

Fat recommendation is minimum ___ of calories.
Recent research shows that intramuscular fat stores may be limited in athletes with low fat intake, increasing reliance on glucose for fuel and therefore decreasing ____ levels.

Back 83

15%
glycogen

Front 84

Protein muscular strength athletes – ____ of body weight.

Back 84

1.0-2.0 grams/kg

Front 85

Endurance athlete need more protein primarily because of increase losses associated with the ____ of running, and also as a result of small increases in the use of ____ for fuel.

Back 85

physical stress
amino acids

Front 86

Inadequate ____ is often the limiting factor for athletes trying to bulk up. Often calories are limiting because of limited ____.

Back 86

energy intake
fat intake

Front 87

Training increases sweating by ____.

Back 87

10-20%

Front 88

Performance diminishes as water deficit exceeds ___ of body weight.

Back 88

2%

Front 89

You can drink too much water – called ____.

Back 89

hyponatremia

Front 90

Sports drinks like Gatorade are helpful, not so much because of their nutrient content, but because research shows that most people will drink ____ when the beverage is ____.

Back 90

more
slightly flavored

Front 91

Best way to guestimate hydration status is ____, it should be no darker than ____ to ensure adequate hydration

Back 91

urine color
lemonade

Front 92

Do need electrolytes after exercise to aid in restoration of fluid volume, but these can easily be met by ___.

Back 92

diet

Front 93

Need for electrolytes during exercise not necessary, except during ____ exercise (greater than ____) in hot climates.

Back 93

prolonged
4 hours

Front 94

Precompetition eating-

Back 94

Mixed solid meal – lowfat/high carb 2-3 hours before
Liquid meal – 1 hour before.

Front 95

If an athlete meets his/her calorie requirement with ____ foods, then micronutrient consumption will automatically increase. And in theory, the athletes won’t need ____.

Back 95

nutritious
dietary supplements