Nutrition Final Exam

Front 1

Calories in Carbs, Protein, Fat, Alcohol

Back 1

Carbs: 4 kcal/gram

Protein: 4 kcal/gram

Fat: 9 kcal/gram

Alcohol: 7 kcal/gram

Front 2

High Blood Pressure

Back 2

>140/90

Front 3

Folate during pregnancy

Back 3

600 mcg/day

Front 4

Protein Requirement for a healthy adult

Back 4

.8 grams protein/kg of body weight

pounds/2.2 = kg; kg x .8 grams

Front 5

Normal BMI

Back 5

18.5 - 24.9

Front 6

BMI

Back 6

weight (Ibs)/height (in)^2 x 703

Front 7

Water: for every pound lost in physical activity, you need to consume...

Back 7

...3 cups

Front 8

Potential Red flags for nutrition misinformation

Back 8

1 - Is something being sold?

2 - Does the product offer new remedy for problems not easily solved?

3 - terms used like "miraculous", "detoxify", "studies prove", "secret"

Front 9

Recommended % for Carbs, Fat, and Protein

Back 9

45-65% from carbs

20-35% from fats

10-35% from protein

Front 10

What percent of the diet should be saturated fat?

Back 10

<7% - 10%

Front 11

Variety

Back 11

Providing a wide selection of foods within a food group

Front 12

Balance

Back 12

Select foods from different food groups

Front 13

Adequacy

Back 13

Diet with all the essential nutrients

Front 14

Nutrient Density

Back 14

Provide substantial amounts of vitamins and minerals and relatively few calories

Front 15

Typical American Diet

Back 15

- High in: saturated fat, fatty acid, cholesterol, simple sugars, Na, Omega-6

- Low in: fruits and veggies, fiber, omega-3, K, Ca

Front 16

DRI

Back 16

Dietary Reference Intakes (new/developing)

Front 17

RDA

Back 17

Recommended Dietary Allowances

Front 18

Prebiotics

Back 18

Food for bacteria

- plant foods

Front 19

Functions of Carbs

Back 19

- Energy

- Prevents ketosis

- Protein Sparing, body and dietary

- Sweetener

Front 20

Lactose

Back 20

Glucose + Galactose

- Milk sugar

Front 21

Maltose

Back 21

Glucose+Glucose

- bread

- alcohol

Front 22

Starch Food Sources:

Back 22

corn, legumes, grains, potatoes, vegetables

Front 23

Dietary Fiber Food Sources

Back 23

bran, legumes, avocados, berries, Fiber 1 products

Front 24

Soluble Fiber Functions

Back 24

- can lower blood cholesterol (slows/binds)

- may reduce risk of heart disease

- slows glucose absorption (insulin control)

Front 25

Insoluble Fiber Functions

Back 25

- increase fecal time

- may reduce risk of obesity (no calories)

- may reduce risk of colon cancer (moves carcinogens out)

Front 26

Recommended grams of fiber:

Men:

Women:

Back 26

Men: ≥ 38 grams

Women: ≥ 25 grams

Front 27

Lactose Intolerance

What to do?

Symptoms?

Back 27

Reduction in Lactase

What to do?: eat dairy with fat, use lactase treated milk products (lactaid)

Symptoms: lactose metabolized by large intestinal bacteria = gas, bloating, cramping, discomfort, diarrhea

Front 28

Functions of Fat

Back 28

- Satiety

- Insulation

- Protection

- Help absorption of fat-soluble vitamins

- Energy dense

- Parts of cells

- Flavor, aroma

Front 29

Classification of Lipids

Back 29

- Sterols

- Phospholipids

- Triglycerides

Front 30

Cholesterol

Back 30

- Essential component of cell membrane

- Forms hormones (precursor): estrogen, testosterone, Vitamin D

- Precursor to bile acids

- Found only in animal products

Front 31

Omega 3 types

Back 31

ALA: plants (flax seed, kiwi, chia seeds)

EPA: marine

DHA: marine

EPA and DHA needed for brain health

Front 32

Omega 3 Sources

Back 32

- fatty fish, canola, hemp seed, flaxseed, chia, green leafy vegetables, and walnuts

Front 33

Omega 6 Sources

Back 33

- Found in vegetable oils, meats, eggs, and dairy

Front 34

Omega-3 and pregnancy

Back 34

- brain development

- affect learning outcomes

Front 35

Omega-3 Effects

Back 35

- ↑ blood clotting

- ↑ inflammatory responses

Front 36

Omega-6 Effects

Back 36

- ↓ blood clotting

- reduces risk of heart attack

- large amounts may ↓ inflammation pain with rheumatoid arthritis

Front 37

Possible Benefits of Essential Fatty Acids

Back 37

Decrease risk of or helps with symptoms of:

- Heart disease

- ADD/ADHD
- Hypertension

- Cancer (colon, breast, prostate)

- Memory loss/Alzheimer's

- Depression

- Ulcerative colitis

Front 38

Essential Fatty Acids Ratio

Back 38

2 Omega-6: 1 Omega-3

Front 39

Linolenic vs Linoleic

Back 39

Linolenic = Omega-3

Linoleic = Omega-6

Front 40

Trans Fat are made by...

Back 40

partial hydrogenation

Front 41

Trans Fat found in...

Back 41

baked goods, french fries, crackers, margarine

Front 42

Effects of too much trans fatty acids in diet?

Back 42

Increases your risk for heart disease

- raise LDL, lower HDL

Front 43

Reducing Risk of CVD: American Heart Association

Back 43

- < 20-35% of total kcal from fat/day

- < 7-10% from saturated fat

- < 300mg cholesterol a day

Front 44

CVD Risk Factors

Back 44

- family history

- ethnicity

- tobacco exposure

- hypertension,

- ↑ cholesterol

- diabetes

- obesity

Front 45

CVD nutritional Advice

Back 45

- <20-35% of total kcal from fat/day

- < 7-10% from saturated fats

- < 300 mg cholesterol a day

Front 46

HDL

Back 46

takes excess cholesterol out of cells

Front 47

How can you increase HDLs?

Back 47

- be physically active

- avoid smoking

- eat regularly

- eat less total fat, trans fat

- eat more omega-3

- moderate intake of alcohol

Front 48

LDL

Back 48

deliver cholesterol → cells/tissues

Front 49

Functions of Protein

Back 49

- blood clotting

- energy

- enzymes & hormones

- fluid balance

- building block of body compartments

- contribute to acid/base balance

- immune function

- gluconeogenesis

- transportation (lipids, minerals, O2)

Front 50

Complete Proteins (food sources)

Back 50

Meat and animal byproducts, quinoa, hemp seed

Front 51

Incomplete Proteins (Food Sources)

Back 51

Plants sources

Front 52

Lacto-ovo vegetarian

Back 52

Eat dairy and eggs

Front 53

Pesco-vegetarian

Back 53

only eats fish

Front 54

Partial Vegetarian

Back 54

Everything but red meat

Front 55

Possible concerns with a vegetarian diet

Back 55

- iron

- zinc

- B12

- Vitamin D

Front 56

Vitamin C Sources:

Back 56

Citrus, red/green peppers

Front 57

Vitamin C Functions:

Back 57

- antioxidant

- immune function

- ↑ absorption of iron

- possibly CVD, cataracts, cancer, colds

Front 58

Vitamin C Deficiency/Toxicity

Back 58

Deficiency: Scurvy

Toxicity: GI distress, diarrhea

Front 59

Folate

Sources:

Back 59

B9

- liver

- green leafy

- legumes

- cereal

- orange juice

Front 60

Folate Functions

Back 60

- coenzyme

- DNA synthesis

Front 61

Folate Deficiency

Back 61

- megaloblastic anemia

- neural tube defects (spina bifida)

Front 62

Vitamin E

Sources:

Function:

Toxicity:

Back 62

Sources: wheat germ, plant oils

Function: antioxidant, scars, ↓ risk of cancer

Toxicity: least toxic

Front 63

Which type of vitamins participates in energy metabolism?

Back 63

Water-soluble vitamins

Front 64

Most toxic vitamins

Back 64

A and D

Front 65

Functions of Water

Back 65

- temperature regulation

- aids in digestion

- transporter

- solvent

- cleanser

- fluid balance

- overall metabolism

Front 66

What vitamins and minerals are antioxidants?

Back 66

- Vitamin C, E

- Carotenoids

- Zinc

- Selenium

Front 67

Ways to prevent spina bifida:

Back 67

- enter pregnancy at a healthy weight and exercise

- sufficient amounts of choline, folic acid, B12

Front 68

Minerals important for water balance

Back 68

- Sodium

- Potassium

- Chloride

- Phosphorus

- Magnesium

- Calcium

Front 69

Iron

Food Sources:

Functions:

Deficiency:

Toxicity:

Back 69

Food Sources: Red meat, cereal, legumes

Functions: immune, RBC formation

Deficiency: Anemia

Toxicity: hemochromatosis

Front 70

Zinc

Food Sources:

Functions:

Deficiency:

Back 70

Food Sources: Shellfish, red meat, cereal, dairy

Functions: immune, antioxidant, growth, taste perception, sexual development, wound healing

Deficiency: opposite of functions

Front 71

Calcium

Food Sources:

Functions:

Deficiency:

Toxicity:

Back 71

Food Sources: legumes, dairy, fish

Functions: bone development, blood clotting, nerve conduction, muscle contraction, enzyme regulation, reduces blood pressure

Deficiency: osteoporosis, rickets, tetany, hypertension

Toxicity: kidney stones, hypercalcemia

Front 72

Selenium

Food Sources:

Functions:

Back 72

Food Sources: Brazil nuts, seafood, organ meat

Functions: antioxidant

Front 73

Potassium

Food Sources:

Functions:

Deficiency:

Toxicity:

Back 73

Food Sources: Avocado, baked potato, beans, orange juice

Functions: electrolyte, helps lower BP, muscle contraction

Front 74

Heartburn treatments

Back 74

- smaller more frequent meals

- separate liquids from meals

- wait 2 hours before lying down

- limit spicy foods

- avoid smoking, chocolate, peppermint, coffee, alcohol

- reduce excess weight

Front 75

Choline

Back 75

Essential nutrient

- Food Sources: egg yolk, wheat germ, beef, legumes, chicken

- Deficiency rare

- important for cell membrane, early brain development, apoptosis, lipid metabolism

Front 76

Constipation Treatments

Back 76

- fiber + water

- probiotics

- magnesium

- prunes

- reduce stress

Front 77

Hypertension treatment

Back 77

DASH Diet

- rich in K, Ca, Mg

- reduced Na

Front 78

Diarrhea treatment

Back 78

- drink plenty of fluid and replace electrolytes

- pedialyte

Front 79

4 fish to avoid during pregnancy due to high mercury content

Back 79

- swordfish

- shark

- king mackerel

- tile fish