Nutrition Test 3

Front 1

risks for underweight

Back 1

not enough reserves
can't fight wasting disease

Front 2

hunger

Back 2

prompts eating,
physiological desire

Front 3

satiation

Back 3

signals to stop eating

Front 4

satiety

Back 4

lack of hunger

Front 5

appetite

Back 5

psychological desire

Front 6

x - y = energy balance

Back 6

energy intake - expenditure

Front 7

energy expenditure:

Back 7

basal metabolic rate
thermic effect of food
genetics
environment
behavior

Front 8

major components of energy expenditure

Back 8

BMR
Physical activity
thermic effect of food (TEF)

Front 9

BMR - Basal Metabolic Rate

Back 9

energy for basic body functions
affected by body size, composition, age, and gender

Front 10

physical activity

Back 10

highly variable
affected by body size, fitness level, type of activity

Front 11

thermic effect of food- TEF

Back 11

energy to digest, absorb, metabolize food

Front 12

BMR for females

Back 12

.9*24hr*weight(kg)

Front 13

BMR for males

Back 13

1*24*wight(kg)

Front 14

total energy needs: x*y*z

Back 14

BMR*thermic effect (1.1)*activity level

Front 15

determining body composition

Back 15

assessing body weight (tables, BMI)
assessing body fat
body fat distribution

Front 16

ways to estimate body fat

Back 16

antropometry
underwater weighing
bio-electrical impedance
DEXA

Front 17

antropometry

Back 17

skinfold test

Front 18

underwater weighing

Back 18

weight in water vs weight in air
most accurate

Front 19

bio electrical impedance

Back 19

(electrical current)
fat has different electrical resistance than water

Front 20

DEXA

Back 20

(xrays)
fat responds differently to xrays than water

Front 21

25-30 BMI

Back 21

overweight

Front 22

BMI>30

Back 22

obesity

Front 23

BMI <18.5

Back 23

underweight

Front 24

fat cell theory

Back 24

obesity increases number and size of fat cells

Front 25

set point theory

Back 25

the point at which controls are set, the body tends to maintain means of internal control

Front 26

influences on weight gain and obesity

Back 26

vHeredity and genetic factors
Sociocultural influences
Age and lifestyle factors
Gender and ethnicity
Socioeconomic factors
Psychological factors

Front 27

how to know if you need to lose weight

Back 27

Height-weight tables <- don't use
Family history
Individuality
Current health parameters
BMI

Front 28

good diet and eating habits

Back 28

Reduce total calories
Reduce fat calories
Increase complex carbs
Improve eating habits

Front 29

trace mineral content of food depends on

Back 29

soil, water, processing

Front 30

when are TMs toxic?

Back 30

when not far above estimated requirements

Front 31

T/F FDA can limit supplements

Back 31

false

Front 32

component of thyroid hormone

Back 32

iodine

Front 33

iodine deficiencies

Back 33

Goiter- enlargement of thyroid gland
Cretinism- during pregnancy, mental and physical retardation in baby

Front 34

iodine deficiencies source

Back 34

ocean and coastal areas
ocean mist contains it
seafood and water
iodized salt

Front 35

part of hemoglobin and myoglobin,
carries and release oxygen (O2)

Back 35

iron

Front 36

two forms of iron

Back 36

heme vs nonheme

Front 37

heme iron

Back 37

found in animal foods and is better absorbed than nonheme

Front 38

non heme iron

Back 38

found in plant and animal food and is absorbed poorly

Front 39

factors that affect iron absorption

Back 39

increased by vitamin C, MFP factor, increased need (preg/children)
decreased by tannic acid (tea/coffee), calcium and phosphorous

Front 40

iron deficiencies

Back 40

iron def- depleted iron stores
anemia- severe depletion of iron stores with low hemoglobin concentration

def mistaken for laziness in school

Front 41

most common deficiency in US and world

Back 41

iron

Front 42

biggest symptom of iron def

Back 42

chronic fatigue
recurring illness

Front 43

hemochromatosis

Back 43

iron overload

Front 44

leading thread of iron poisoning

Back 44

children accidentally taking iron pills

Front 45

iron in heme foods

Back 45

(best absorbed)
red meat
oysters
turkey
chicken

Front 46

nonheme

Back 46

spinach
lentils
tofu

Front 47

zinc def can result in

Back 47

growth retardation
delayed sexual maturation
impaired immune function, brain function

Front 48

sources of zinc

Back 48

shellfish
meats, poultry liver
whole grains

Front 49

works as antioxident and makes thyroid hormone active

Back 49

selenium

Front 50

selenium def

Back 50

may increase risk for heart disease

Front 51

forms crystal structure of teeth

Back 51

flouride

Front 52

most widespread health problem

Back 52

dental cavaties (def risk)

Front 53

flouride toxicity

Back 53

in places where water FL is too high see fluorisis

Front 54

best source of flouride

Back 54

water

Front 55

associated with insulin to facilitate glucose uptake into cells

Back 55

chromium

Front 56

supplements of this do not help lose fat and build muscle

Back 56

chromium

Front 57

sources of chromium

Back 57

eggs, meats, whole grains, veg oils, nuts

Front 58

helps form hemoglobin
collagen synthesis
works with many antiox enzymes

Back 58

copper

Front 59

sources of copper

Back 59

legumes
whole grains
nuts
organ meats
seeds
dried fruits

Front 60

many require protein carrier for transport

Back 60

fat soluble vitamins

Front 61

vits less readily excreted

Back 61

fat soluble vits

Front 62

needed in periodic doses

Back 62

fat soluble vits

Front 63

likely to reach toxic levels when consumed from supplements

Back 63

fat soluble vits

Front 64

other names- retinol, retinal, retinoic acid

Back 64

vitamin A

Front 65

Pro-vitamin A..

Back 65

(precursor) is beta caroten (an orange pigment found in plants)

Front 66

beta carotine is an

Back 66

antioxidant

Front 67

T/F vitamin A is a antiox

Back 67

False

Front 68

vitamin A only found in

Back 68

animal products

Front 69

functions for vitamin A

Back 69

vision*
cell growth
support immune/reprod system

Front 70

vit A defs

Back 70

night blindness

Front 71

vit A toxicity

Back 71

birth defect: terarogenesis
liver failure
seen in supplements

Front 72

rich sources of vit A

Back 72

animal foods
rich sources of precursor to vit A (eg beta carotene)
liver

Front 73

other name- Cholecalciferol

Back 73

vitamin D

Front 74

synthesized in body by sunlight

Back 74

vitamin D

Front 75

vit that is a hormone

Back 75

vitamin D, produced in one part of body and acts in another

Front 76

roles of vit D

Back 76

increase absorption of calcium and phosphorous
maintain optimal blood calcium and calcification of bone

Front 77

vitamin D def

Back 77

rickets in children
osteomalacia in adults (softening of bones)

Front 78

vit D toxicity

Back 78

liver has small storage capacity
supplements
kidney damage

Front 79

rich sources of vitamin D

Back 79

exposure to sunlight
only animal based foods have sig amounts (unless fortified)

Front 80

dark skinned need up to __ of sun for several days to make enough vit d

Back 80

3hrs

Front 81

light skinned need up to __ of sun for several days to make enough vit d

Back 81

10-15 mins

Front 82

other name- tocopherol

Back 82

vitamin E

Front 83

vit that is antiox, stored in adipose tissue and cell membranes, protects vit A from oxidation

Back 83

vitamin E

Front 84

sources of Vit E

Back 84

raw veg oils but high temps destroy,
nuts and seeds
fortified cereals

Front 85

vit E def/toxicity

Back 85

not common

Front 86

blood clotting

Back 86

vit K

Front 87

synthesis of bone proteins

Back 87

vit K

Front 88

T/F bacteria in GI tract can synthesize vit K

Back 88

true but not enough

Front 89

sources of vit K

Back 89

GI baceria
leafy greans
cabbage like vegs

Front 90

vit k toxicity

Back 90

can occur with supplements
jaundice (yellowing of skin)
anemia

Front 91

1 in __ households use bottled water

Back 91

15

Front 92

T/F FDA regulates bottled water sold in interstate commerce

Back 92

true

Front 93

T/F FDA tests bottled water

Back 93

true, less rigorous than tap

Front 94

most indispensable nutrient

Back 94

water

Front 95

makes up 60% of adult's weight

Back 95

water

Front 96

water...

Back 96

essential nutrient, solvent, cushions joints, eyes, fetus, temp reg, lubricant, blood volume, transports

Front 97

ADH (antidiuretic hormone)

Back 97

alcohol inhibits it = dehydration (hangover)

Front 98

when blood pressure is too low or blood is too concentrated..

Back 98

1) Hypothalamus --> pituitarty --> ADH release
2) Kidneys release renin:

Front 99

water follows..

Back 99

SALT

Front 100

electrolytes

Back 100

salts that dissolve in water and dissociate

Front 101

electrolyte examples

Back 101

sodium
chloride
potassium

Front 102

electrolytes attract..

Back 102

WATER

Front 103

electrolytes that reside in cell

Back 103

K+

Front 104

electrolytes that reside outside cell

Back 104

Na+, Cl-

Front 105

electrolytes create

Back 105

osmotic pressure

Front 106

electrolytes are pumped across cell membranes by

Back 106

transport proteins

Front 107

result of electrolytes governing water flow

Back 107

fluid and electrolyte balance

Front 108

most abundant mineral in body

Back 108

calcium

Front 109

calcium is mostly ing

Back 109

99% bones and teeth
rest is dissolved in blood

Front 110

usually absorb __ ingested calcium

Back 110

30%

Front 111

calcium functions

Back 111

Structure of bones, teeth*
Muscle contraction*
Nerve transmission*

Front 112

low intakes of calcium have risk for

Back 112

colon and rectal cancer

Front 113

when blood Ca is too low:
intestines-->

Back 113

absorb more calcium

Front 114

when blood Ca is too low:
bones--->

Back 114

release more calcium

Front 115

when blood Ca is too low:
kidneys--->

Back 115

extrete more calcium

Front 116

blood calcium is maintained at the expense of..

Back 116

bones
(you cant tell calcium status from blood sample)

Front 117

calcium def is a silent disease until..

Back 117

elderly

Front 118

rich sources of calcium

Back 118

milk and milk products (best)
soy milk
broccoli
OJ

Front 119

calcium def

Back 119

bone mass peaks ~35 yrs
rickets
osteoporosis - fragile bones

Front 120

how to decrease bone loss

Back 120

exercise
adequate calcium
adequate vit D
estrogen replacement after menopause

Front 121

second most abundant mineral in the body

Back 121

phosphorus

Front 122

phosphorus..

Back 122

bone and teeth structure
major buffer
part of DNA and RNA
role in metabolism
phospholipids
high phosphorus decreases Ca absorption

Front 123

sources of phosphorus

Back 123

soft drinks
animal protein
legumes
dairy
fish

Front 124

magnesium..

Back 124

component of bones
important to enzymes
ATP metabolism
inhibits muscle contraction
inhibits blood clotting
prevents dental caries
protects against hypertension

Front 125

sources of magnesium

Back 125

dark green foods
legumes
whole grains
nuts
chocolate

Front 126

principle cation outside of cell

Back 126

sodium

Front 127

sodium

Back 127

maintains fluid and electrolytes balance, nerve transmission, muscle contraction

Front 128

sources of sodium

Back 128

processed foods,
salt

Front 129

crucial in maintaining fluid and electrolyte balance

Back 129

potassium

Front 130

principle cation within body cells

Back 130

potassium

Front 131

K def and toxicity

Back 131

rare
dehydration, diabetes, drugs

Front 132

sources of K

Back 132

fruit and vegs, meats milk whole grain

Front 133

as processing increases, K __ and sodium __

Back 133

decreases and and sodium increases

Front 134

major anion outside cell

Back 134

chloride

Front 135

needed for fluid and electrolyte balance

Back 135

chloride

Front 136

chloride..

Back 136

HCI in stomach
loss when vomiting

Front 137

T/F sulfur is not used as a nutrient by itself

Back 137

True but is part of other compounds

Front 138

sulfur..

Back 138

bridges in proteins, stabilizes shape

Front 139

part of vitamins, biotin, and thiamin, and insulin

Back 139

sulfur

Front 140

affects skin, hair, and nails

Back 140

sulfur

Front 141

sulfur sources

Back 141

most foods but fruit

Front 142

metabolism

Back 142

extraction of energy from food

Front 143

energy source

Back 143

chemical energy in carbs, fats, protein

Front 144

food energy to cellular energy stages

Back 144

Stage 1: digestion of food
Stage 2: absorption and transport of molecules to tissues and organs
Stage 3: breakdown of molecules and production of energy within cells

Front 145

catabolism

Back 145

reactions that breakdown compounds into small units

Front 146

anabolism

Back 146

reactions that build complex molecules from smaller ones

Front 147

__ is the metabolic processing center

Back 147

cell

Front 148

__ is the body's energy currency

Back 148

ATP (form of energy cells use)

Front 149

transport shuttles

Back 149

NAD and FAD

Front 150

coupled reactions

Back 150

energy released from the breakdown of one compound is used to create another compound

Front 151

T/F energy can be captured by some molecules and transferred to other molecules

Back 151

True

Front 152

T/F fat soluble vits are found in fatty foods

Back 152

true

Front 153

T/F most people can meet vit needs through food

Back 153

true

Front 154

T/F steaming is the best cooking method to retains vitamins in vegs

Back 154

false

Front 155

T/F carrots, winter squash, brocolli are good sources of vit A

Back 155

false

Front 156

T/F vit E keeps bones strong

Back 156

false

Front 157

T/F Consuming too much phosphorus interferes with calcium absorption

Back 157

true

Front 158

T/F Storing fat around the hips is as unhealthy as storing it around the waist

Back 158

false

Front 159

T/F Skinfold calipers are the most accurate way to measure body composition

Back 159

false

Front 160

Vitamin K is necessary for the synthesis of:

Back 160

Prothrombin

Front 161

T/F water Helps transport waste products for excretion

Back 161

true

Front 162

The hormone that signals the kidneys to reabsorb sodium is called

Back 162

Aldosterone

Front 163

The major anion found in the extracellular fluid is:

Back 163

Chloride

Front 164

Phosphorus is necessary

Back 164

To provide energy as part of ATP

Front 165

Chromium increases the effectiveness of which hormone:

Back 165

Insulin

Front 166

Kyle has a BMI of 27. He is considered

Back 166

Overweight

Front 167

BMR refers to:

Back 167

The amount of energy expended to meet basic physiological needs that enable the organs and cells to function