Ace Chapter 4 - Nutrition

Front 1

Describe the major differences between the following pairs of words or phrases: Recommended dietary allowance and dietary reference intakes

Back 1

The Recommended Dietary Allowance (RDA) are levels of intake of essential nutrients based on age and gender that are judged to be adequate to meet the known needs of practically all healthy persons. The Dietary Reference Intakes (DRI's) are revised, more detailed versions of the RDA's and refer to three types of reference values: Estimated Average Requirement (EAR), Tolerable Upper Intake Level (UL) and Adequate Intake (AI)

Front 2

Describe the major differences between the following pairs of words or phrases: Estimated Average Requirements and Tolerable Upper Intake Level

Back 2

The Estimated Average Requirements indicates an adequate intake in 50% of an age and gender specific group, while the Tolerable Upper Intake Level is the maximum intake that is unlikely to pose a risk of adverse health effects to almost all individuals in an age and gender specific group

Front 3

Describe the major differences between the following pairs of words or phrases:Complex carbohydrates and simple carbohydrates

Back 3

Complex carbohydrates are long chains of glucose molecules including glycogen and starch, while simple carbohydrates are short chains of glucose molecules and are referred to as sugars

Front 4

Describe the major differences between the following pairs of words or phrases:Saturated fatty acids and unsaturated fatty acids

Back 4

Saturated fatty acids are chains of hydrocarbons with no double bonds between carbon atoms. They are stable, typically solid at room temperature, and are found in foods such as red meat, full-fat dairy products, and tropical oils. Unsaturated fatty acids contain one or more double bonds between carbon atoms, are fairly unstable, and are typically liquid at room temperature. Sources include olive, canola, peanut, corn, safflower and soy bean oils, and cold-water fish.

Front 5

Describe the major differences between the following pairs of words or phrases:Complete protein and incomplete protein

Back 5

A complete protein is a food source that contains all of the essential amino acids, such as any animal product, while an incomplete protein is a food source that does not contain all of the essential amino acids, such as a plant product

Front 6

What helps release energy from fats and veggies?

Back 6

Pantothenic acid

Front 7

What aids in cell development, function of the nervous system, and the metabolism of protein and fat?

Back 7

Vitamins B12

Front 8

What protects blood cells, body tissue, and essential fatty acids from destruction in the body?

Back 8

Vitamin E

Front 9

What is essential for blood-clotting functions?

Back 9

Vitamin K

Front 10

What supports formation and maintenance of skin, hair and mucous membranes?

Back 10

Carotene

Front 11

What is essential for liver function?

Back 11

Choline

Front 12

What helps the body release energy from carbs during metabolism?

Back 12

Thiamin

Front 13

What aids in bone and tooth formation?

Back 13

Vitamin D

Front 14

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS):

Fructose

Back 14

MS

Front 15

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS)

Glycogen

Back 15

PS

Front 16

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS)

Brown sugar

Back 16

DS

Front 17

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS)

Starch

Back 17

PS

Front 18

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS)

Galactose

Back 18

MS

Front 19

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS)

Whole grains

Back 19

PS

Front 20

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS)

Lactose

Back 20

DS

Front 21

Indicate whether the following food substance is a Monosaccharide (MS), disaccharide (DS), or polysaccharide (PS)

Glucose

Back 21

MS

Front 22

What is the result of binding together of glucose and fructose?

Back 22

Sucrose

Front 23

Saturated fat increases levels of ________, which is sometimes called the "bad" cholesterol

Back 23

Low-density lipoprotein (LDL)

Front 24

What are essential fatty acids used to make? Which are oxygenated fatty acids that the body uses to signal cellular responses.

Back 24

Eicosanoids

Front 25

Proteins are essential for the manufacture of ______________, which the body uses to fight infection.

Back 25

Antibodies

Front 26

What is the condition resulting from the ingestion of excessive amounts of fluid?

Back 26

Hyponatremia

Front 27

The degree to which a mineral can be absorbed by the body is called its?

Back 27

Bioavailability

Front 28

Important in the development of the reproductive system and aids in healing

Back 28

Zinc

Front 29

Component of thyroid, which controls metabolism

Back 29

Iodine

Front 30

Essential for strong bones, teeth, and muscle tissue and helps to regulate the heart beat

Back 30

Calcium

Front 31

Protects body tissue from oxidative damage

Back 31

Selenium

Front 32

Stimulates bone formation and inhibits or reverses dental cavaties

Back 32

Fluoride

Front 33

Maintains acid/alkaline balance and aids in the metabolism of carbohydrates , minerals and glucose

Back 33

Magnesium

Front 34

Important for hemoglobin formation and improves blood quality

Back 34

Iron

Front 35

Involved in glucose metabolism and may increase the effectiveness of insulin

Back 35

Chromium

Front 36

List three vitamins that do not have to be consumed through foods, and give a brief statement about how they are manufactured by the body?

Back 36

1) Vitamin K- produced by normal intestinal flora

2) Biotin- produced by normal intestinal flora

3) Vitamin D- produced when the skin is exposed to sun-light

Front 37

List the number of calories per gram provided by the following macronutrients:

Carbohydrates

Fat

Protein

Alcohol

Back 37

Macro kcal/g

Carbohydrates 4

Fat 9

Protein 4

Alcohol 7

Front 38

List the key recommendations for the following topic ares based on the 2010 Dietary Guidelines for Americans:

Balancing calories to manage weight

Back 38

Prevent and/or reduce overweight and obesity through improved eating and physical activity behaviors. Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from foods and beverages. Increase physical activity and reduce time spent in sedentary behaviors. Maintain appropriate calorie balance during each stage of life- childhood, adolescence, adulthood, pregnancy, breastfeeding, and older age

Front 39

List the key recommendations for the following topic ares based on the 2010 Dietary Guidelines for Americans:

Building healthy eating patterns

Back 39

Select an eating pattern that meets nutrient needs over time at an appropriate calorie level. Account for all foods and beverages consumed and assess how they fit within a total healthy eating pattern. Follow food safety recommendations when preparing and eating foods to reduce the risk of food borne illnesses.

Front 40

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Grains and grain products

Back 40

7-8 servings daily

Major sources of energy and fiber

Front 41

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Vegetables

Back 41

4-5 servings daily

Rich source of potassium, magnesium and fiber

Front 42

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Fruits

Back 42

4-5 servings daily

Important sources of potassium, magnesium and fiber

Front 43

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Low-fat or fat-free dairy

Back 43

2-3 servings daily

Major sources of calcium and protein

Front 44

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Meats, poultry, and fish

Back 44

2 or fewer servings daily

Rich sources of protein and magnesium

Front 45

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Nuts, seeds, and dry beans

Back 45

4-5 servings per week

Rich sources of energy, magnesium, potassium, protein, and fiber

Front 46

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Fats and oils

Back 46

2-3 servings daily

DASH has 27% of calories as fat, including fat in or added to foods

Front 47

Fill in the recommended DASH eating plan for the amount of servings from each food group and the significance of the food group plan:

Sweets

Back 47

5 per week

Sweets should be low in fat

Front 48

Your client is required to attend business dinners at least 3 days per week. She is worried that eating the large portion sizes at restaurants will sabotage her goal of eating healthier and losing weight. List 5 strategies to keep from overeating at restaurants when the main portion sizes are larger than recommend serving sizes

Back 48

1) Order an appetizer or side dish instead of an entree

2) Share a main dish with a friend

3) If chilling extra food right away is possible, take leftovers home

4) When the food is delivered, immediately set aside or pack half of it to go

5) Avoid cleaning the plate- leave the rest of the food when you have eaten enough

Front 49

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Total dietary fat

Back 49

1-3 years: 30-40% of calories

4-18 years old: 25-35%

Adults: 20-35%

of total calorie intake

Front 50

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Saturated Fat

Back 50

Less than 10% of total daily caloric intake

Front 51

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Cholesterol

Back 51

Less than 300 mg per day

Front 52

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Sodium

Back 52

Less than 2,300 mg per day for healthy adults

1,500 mg per day among persons who are 51 and older and those any age who are African American or have hypertension , diabetes or chronic kidney disease

Front 53

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Alcoholic beverages

Back 53

Up to1 drink per day for women

Up to 2 drinks per day for men

Front 54

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Vegetables

Back 54

2.5 cups (or 5 servings daily)

Front 55

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Fruits

Back 55

2 cups (or 4 servings)

Front 56

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Whole grains

Back 56

3 oz or more daily

Front 57

List the recommendation for the amount of servings or daily intake of the following nutrients as stated in the 2010 Dietary Guidelines for Americans:

Dietary fiber

Back 57

14 g per 1,000 calories, or 25 g per day for women and 38 g per day for men

Front 58

Describe the major differences between the following pairs of words or phrases:

Prehypertension and hypertension

Back 58

Prehypertension is defined as blood pressure greater than 120/80 mmHg, but less than 140/90 mmHg, while hypertension is defined as blood pressure greater than 140/90 mmHg

Front 59

Describe the major differences between the following pairs of words or phrases:

Glycemic index and glycemic load

Back 59

Glycemic index is a system for ranking carbs based on their glucose response, while glycemic load takes into account the glycemic index as well as the portion size of food

Front 60

Describe the major differences between the following pairs of words or phrases:

Dehydration and hyponatremia

Back 60

Dehydration is a loss of body water resulting in impaired function and performance, while hyponatremia is severely reduced blood sodium concentration from overyhydration

Front 61

Describe the major differences between the following pairs of words or phrases:

Lacto-ovo-vegetarian and vegan

Back 61

A lacto-ovo-vegetarian is an individual who chooses to not eat meat, fish or polity, but does eat dairy products and eggs. A vegan is an individual who does not consume any animal products including diary and eggs

Front 62

Describe the major differences between the following pairs of words or phrases:

Mechanical digestion and chemical digestion

Back 62

Mechanical digestion is the process of chewing, swallowing, and propelling food through the gastrointestinal tract, while chemical digestion is the addition of enzymes that breakdown nutrients.

Front 63

What are the 10 insights from the National Weight Control Registry that PT can share with clients who are seeking to lose weight or maintain weight loss?

Back 63

1) Control portions

2) Be mindful

3) Exercise

4) Check the scale

5) Eat breakfast

6) Monitor intake

7) Turn off the TV

8) Don't wait until tomorrow to start (no cheating)

9) Know thy friend

10) Be optimistic

Front 64

How many kilocalories (kcal) are in a food that contains 4 grams of protein, 12 grams of carbs, and 2 gram of fat

Back 64

4 *4 = 16

4*12= 48

2*9= 18

82 Kilocalories

Front 65

Mary is a new client who has goals to lose 10 lbs (4.5 kg) and improve her overall health while training for an upcoming 5K race. She asks for your recommendations on when she should consume low and high glycemic carbs and for good sources go each. What is your response?

Back 65

Inform her that high-glycemic sources such as simple-sugars are best consumed to refuel her body after exercise, while low glycemic sources such as bran and oatmeal are best consumed throughout the day.

Front 66

Fructose is classified in which carbohydrate category?

Back 66

Monosaccharide

Front 67

According to current dietary guideline, a 30-year-old moderately active man who consumes 2,500 calories per day requires _________ of daily protein.

Back 67

63-218 g

Front 68

Your client completes his own dietary analysis using choosemyplate.gov database, which reveals that he derives 38% of his total daily calories from fats (this includes 12% of total calories from saturated fat and 425 mg of cholesterol). Which of the following nutritional statements would you make that is consistent with the current dietary guidelines?

Back 68

By making healthier nutritional choices, you can reduce your total fat intake to below 30% of total calories, and lower your saturated fat and cholesterol consumption by focusing more on vegetable oils

Front 69

Which fatty acid contains multiple double-carbon bonds in its backbone?

Back 69

Polyunsaturated fat

Front 70

Your client would like to lose 20 pounds (9 kg) over the next 15 weeks. What daily caloric deficit is needed to achieve this goal?

Back 70

667 kcal

Front 71

What is the recommended fluid intake prior to exercise or an athletic event?

Back 71

Drink a minimum of 17 ounces of fluids 2-3 hours prior to exercise.

Front 72

Your client would like to lose 25 lbs over the next 20 weeks. If he agrees to increase his physical activity levels by 300 kcal day, how many calories would he need to reduce from his daily intake to reach this goal?

Back 72

325 kcal

Front 73

Contributing to cell membrane function, making bile acids essential for fat absorption, metabolizing fat-soluble vitamins, and making vitamin D are all functions of which nutrient?

Back 73

Cholesterol-a fat-like, waxy, rigid four-ring structure, plays an important role in cell membrane function. It also helps to make bile acids (which are important for fat absorption), metabolize fat-soluble vitamins (A, D, E, and K), and make vitamin D and some hormones such as estrogen and testosterone.

Front 74

A client who just found out she is pregnant asks what foods to eat to increase her intake of folic acid. What would be the BEST response?

Back 74

Green leafy vegetables, organ meats, dried peas, beans, and lentils

Front 75

Which of the following minerals has a recommended dietary allowance (RDA) that is more than twice as high for women than it is for men?

Zinc

Iron

Phosphorus

Copper

Back 75

Iron

Front 76

A client must achieve a 1,000-calorie deficit per day in order to lose 1 pound per week.

Back 76

3,500 calories = 1 lb. Therefore, a 1,000 calorie per day deficit will lead to a loss of 2 pounds per week. The Dietary Guidelines recommend that those trying to lose weight aim for a 500-calorie deficit per day, achieved through decreased caloric intake and/or increased physical activity. Over the course of a week, the 3,500 calorie deficit should lead to a loss of 1 pound. For optimal long-term success and overall health, gradual weight loss of no more than 1 to 2 pounds per week is best.

Front 77

In most cases, athletic performance will improve when the individual is on a low-fat diet where fat intake is below 15% of total calories.

Back 77

False- The American Dietetic Association recommends that athletes consume a comparable proportion of food from fat as the general population—that is, 20 to 25% of total calories. There is no evidence of a performance benefit from a very low-fat diet (<15% of total calories) or from a high-fat diet (>30% of total calories).

Front 78

A client with which of the following conditions should receive comprehensive nutrition counseling before beginning an exercise program?

Hypertension

Osteoporsis

Diabetes

Back 78

Diabetes

Front 79

A client who is also a high school soccer player is interested in using the glycemic index to guide him as he “refuels” after practices and matches. Which of the following would be the BEST snack choice?

Rye Bread

Oatmeal

Dried Fruit

Strawberries

Back 79

Dried fruit- High-GI carbohydrates, including dried fruit, are best for refueling. Rye bread is a medium-GI carbohydrates, while oatmeal and strawberries are low-GI carbohydrates.