KNH 102 Study Guide 2

The New American Plate is a tool that nutrition professionals use to help clients and patients visualize how a healthy plate should look. The New American Plate model recommends that ___ of your plate be filled with plant-based foods like fruits, vegetables, or grains, and that ___ of your plate be filled with meat, fish, poultry, or lowfat dairy.

2/3 (or more); 1/3 (or less)

A 61 gram tomato has

20 kcals.

How many milliliters of water are in a serving (110 kcal) of orange juice?

217 mL

56 grams of cheddar cheese has

225 kcals.

A 150-pound person who does 30 minutes of running at a general jogging pace, uses approximately how many kcals for this activity?

238 kcals

Lawrence meets with a dietitian to develop a weight-loss plan. The dietitian says she will calculate his estimated calorie needs using the Estimated Energy Requirement Calculation for Men 19 years and older. If Lawrence is 54 years old, weighs 198 pounds, is 5'7" (67 inches) tall and has a sedentary activity level, what is his estimated energy requirement?

2500 kilocalories per day

How many milliliters of water are in a serving (108 kcal) of Raisin Bran cereal?

3 mL

Obesity is classified as having a BMI of ___ or more

30

Recently, Lawrence participated in a scientific study at the local university comparing various methods for measuring percent body fat. He was randomly assigned to the underwater weighing group. After the underwater weighing procedure, it was determined that his body density is 1.03 grams per centimeter3. Using the percent body fat formula, determine what his percent body fat is.

31%

Cooked meat is about

31% protein.

178 grams of salmon has

365 kcals.

Put the MyPlate Sources of protein in order from least amount of protein per serving (1) to greatest amount of protein per serving (4).

4 Dairy (e.g., 1 cup of skim milk) 2 Grains or Vegetables (e.g., 1 cup of green beans or 1 slice of bread) 3 Protein (e.g., 1 ounce of sirloin steak) 1 Fruits (e.g., 1 apple)

Each day, someone following the DASH diet should aim for ___ servings of fruit and the same number of servings of vegetables

4-5

Of this number, about ___ percent (or 34 percent of the total population) are obese

50

If a 180-pound man eats an adequate, 2200-kcal diet with 15% of kcal from protein, about how much of that protein will be used to build muscles?

50%

How many calories for activity would a 150-pound student use sitting in a 50-minute class?

57 kcals

Tomas is a 24-year-old male trying to calculate his protein needs. The Food and Nutrition Board recommends that 10-35% of calories come from protein. If Tomas follows a 2,300-kcal diet, how many grams of protein per day should he be consuming?

58-201 grams of protein per day

The DASH diet recommends that followers eat ___ servings of grain products per day, with most of those coming from whole grain

6-8

If Tomas is a healthy 24-year-old male who weighs 166 pounds, how many grams of protein per day should he have to promote protein equilibrium? (One kilogram = 2.2 pounds.)

60 grams of protein per day

Currently, nearly ___ percent of American adults are overweight

70

How much more water does a man need compared to a woman?

800 mL

Justine's son Tommy is an avid soccer player. After soccer practice, Tommy's coach told his parents they should purchase a certain "B-complex vitamin" he is selling to help improve the players' energy. Justine looked at the nutrient information and was surprised to see that it provided megadoses of a number of B vitamins. What is a megadose?

A megadose is a large intake of a nutrient that is 2-10 times human needs.

A freeway billboard is advertising gastric bypass as a surgical weight-loss procedure. Candidates for this type of procedure must meet which criteria?

All of the above are patient selection criteria for surgical weight loss.

A person who consumes inadequate dietary protein may be expected to experience

All of these are potential consequences of inadequate dietary protein intake.

Aside from food and beverage intakes, hydration and fluid status are affected by a number of additional factors. Which of the following factors influence water loss? Check all that apply.

Altitude Day of the week Alcohol and caffeine intake

Which of the following are examples of diseases that are linked to excessive production of free radicals? Check all that apply.

Alzheimer's disease Cancer

Protein is unique because it is the only macronutrient that has a nitrogenous component as part of its chemical makeup. When the carbon skeletons of amino acids are metabolized to produce glucose or fat, ammonia is the resulting product. What happens to ammonia?

Ammonia is converted to urea and excreted in the urine.

There are four primary categories of energy expenditure. Of the following, which one represents the majority of total energy use by the body?

Basal metabolism

Choosing plastic containers with a recycling code of 2 or 4 will reduce exposure to which of the following?

Bisphenyl A

A cooking class instructor states that certain preparation and cooking methods can help preserve water-soluble vitamin content of vegetables. Which method is the most likely to maximize water-soluble vitamin preservation?

Blanching vegetables (cooking in boiling water for a short period of time)

Gaining more than ___ funds (or 2 inches in waist circumference) signals a need to reevaluate diet and lifestyle choices

10

Lino is a linebacker on his college football team. He is concerned about achieving adequate hydration during intense, hot summer football practices. Lino weighs himself before and after practice and notices that he loses five pounds by the time practice is over. How many cups of water should he be drinking to replace these fluid losses?

10 to 15 cups of water

How many more kcals does a 150-pound student use in 30 minutes of general breaststroke swimming as opposed to 30 minutes of slow freestyle swimming?

102 kcals

In addition to calorie reduction, physical activity is an important component of a weight-loss program as it can promote energy expenditure above basal metabolism needs by ___ to 35 percent

15

In the animation, if a man eats Raisin Bran cereal, 2% milk, 1 cheeseburger patty, Dr. Pepper, roasted chicken breast, Spanish rice, broccoli in cheese, and lemon meringue pie, how much more water does he need to consume to reach adequate intake for the day?

1789 mL

How many calories for activity would a 190-pound woman use doing general cleaning around her house for 45 minutes?

194 kcals

If Lawrence weighs 198 pounds and has an average basal metabolic rate of 1.0 kilocalorie per kilogram per hour, determine his basal metabolic rate.

2,160 kilocalories per day

Low-fat or fat-free dairy products are part of the DASH diet and adherents should aim to get ___ servings of these foods per day

2-3

Many of the water-soluble B vitamins are easily lost during food storage and preparation. Which of the following methods is recommended to preserve the B vitamin content of foods? Check all that apply.

Trim, peel, and cut fruits and vegetables minimally, removing only rotten or inedible parts. Microwave, steam, or stir-fry vegetables in a small amount of oil. Add baking soda to vegetables while cooking to enhance the green color.

A 5% urea solution is hypotonic to a 10% urea solution.

True

ADH helps to conserve water during dehydration.

True

ADH travels to its target cells via the bloodstream.

True

If a cell is placed in an isotonic medium, there will be no net movement of water.

True

The primary function of vitamin E is as an antioxidant, but it also has other roles in the body. Which of the following are functions of vitamin E in humans? Check all that apply.

Vitamin E increases absorption of vitamin A when vitamin A intake is low. Vitamin E is essential for fertility. Vitamin E participates in the cellular metabolism of iron.

Donna has recently started taking the over-the-counter medication Alli (orlistat) for weight loss. Because she is taking this drug, she is at risk for deficiency of which of the following micronutrients?

Vitamin K

Lawrence is learning that energy imbalance leads to weight fluctuations. When does weight gain occur?

Weight gain occurs when caloric intake exceeds energy expenditure.

Of the more than 600 carotenoids that have been identified, only 3 are known to be converted to vitamin A by the human body. Which of the following are provitamin A carotenoids? Check all that apply.

alpha-carotene beta-carotene beta-cryptoxanthin zeaxanthin lycopene lutein

These chemically reactive molecules have both beneficial and damaging roles in the body. To limit the damage caused by these molecules, they can be neutralized by ___ systems in the body

antioxidant

Minerals from animal products are better absorbed than are minerals from plant products because ___ inhibit absorption

components of fiber

When a person eats more protein than his body needs, the extra protein is

converted to glucose or fat.

Some reactions result in the production of unstable compounds, also known as ___; which have unpaired electrons and are therefore chemically reactive

free radicals

Several systems regulate the pH of body fluids within a very narrow range. Which of the following are possible consequences of deviations in the pH of body fluids? Check all that apply.

he ability of hemoglobin to bind oxygen is impaired. The rate at which chemical reactions take place in the body is decreased. A person develops a fishy body odor.

A person with a BMI of 20 would be considered

healthy weight.

Body Mass Index is a method of comparing

height and weight.

Although the Body Mass Index (BMI) is at times useful for determining healthy weight, it is not a perfect measurement because it fails to account for many other factors that affect health and weight. The BMI fails to take into account all of the following EXCEPT

height.

A vegetarian diet differs from a traditional animal-based diet in that a vegetarian diet is

higher in dietary fiber than a traditional animal-based diet is.

Renal function may also be affected by high-protein diets and some researchers have expressed concern that a high-protein intake may

hurt the kidneys by forcing extra urea excretion

In the stable form of protein, what is generally oriented to the interior of the protein molecule?

hydrophobic portions

Dehydration is detected by osmoreceptors in the

hypothalamus.

Consuming B vitamins in excess of need will

increase B vitamins in urine.

Many high-protein foods are animal-based sources of protein, which are often high in saturated fat and cholesterol. For this reason, a high animal-protein diet may

increase risk of cardiovascular disease

Excessive protein intake is not desirable for bone and blood health because execration of high levels of nitrogen waste can

increase urinary calcium losses

Despite advertisements and fad diet promises, there is no quick solution to being overweight. Successful weight loss comes from hard work and commitment. The most reliable approach to weight loss includes all of the following EXCEPT

increased dietary supplement use.

Being underweight can pose as many - if not more - complications as being overweight can. An underweight woman may experience all of the following EXCEPT

increased frequency of menstrual cycles.

BMI is often used as a screening test because it is

inexpensive and quick.

If the intracellular concentration of electrolytes is higher than the extracellular concentration, water will move ____ the cell

into

Enriching grains doesn't restore a grain to its original mineral value; the only mineral added back during enrichment of grain products is ___

iron

The consensus among the scientific community regarding megadose supplementation of vitamin E is

it is premature to recommend vitamin E supplements to the general population for prevention of diseases linked to oxidative damage, based on the failure of large clinical trials to show any consistent benefit of vitamin E supplementation.

During which of the following activities would a person use the least number of activity calories?

jogging on a mini-trampoline

Water moves across a selectively permeable membrane from an area of ___ solute concentration to an area of ___ solute concentration

low, high

Vitamin E is also though to prevent development of coronary heart disease by presenting oxidation of _____ lipoproteins

low-density

Enzymes assist in the occurrence of reactions by

lowering of activation energy.

Other carotenoids include zeaxanthin and ___, two important components of the macula that help maintain eye health

lutein

If a 170-pound man ate 6,600 grams (14.6 lbs) of cereals, which amino acid would not be consumed in excess of his needs?

lysine

Which of the following contain the most protein?

nuts and seeds

The simplest way to determine if your fluid intake is adequate is to:

observe the color of your urine; it should be clear or pale yellow.

The movement of water across a selectively permeable membrane is known as

osmosis

If the intracellular concentration of electrolytes is lower than the extracellular concentration, water will move ____ the cell

out of

In August 2001, when Mark McGwire broke the home run record in baseball, his BMI classification was

overweight.

Spinach contains a good amount of calcium, but the ___ in spinach binds calcium , reducing its ___

oxalic acid, bioavailability

In a bomb calorimeter, the food chamber is filled with

oxygen.

All of the following population groups are at risk for vitamin E deficiency EXCEPT:

people with high-fat diets.

What type of bonds link individual amino acids together?

peptide bonds

Babies in North America are routinely screened for phenylketonuria (PKU). PKU is a disease characterized by the body's inability to metabolize the essential amino acid _____ and in turn, its inability to convert this essential amino acid to the nonessential amino acid _____.

phenylalanine; tyrosine

Antidiuretic hormone (ADH) is released by the

pituitary gland.

Many of the phospholipids in the lipid bilayer are ___ fatty acids, which are highly susceptible to damage by free radicals. Damage to phospholipids alters the function of the cell membrane

polyunsaturated

All of the following statements about the role of protein in the body are correct EXCEPT

protein is the only macronutrient that is not energy yielding.

The antioxidant role of vitamin R is particularly important in cells that are exposed to high levels of oxygen, such as ___ and cells that line the ____

red blood cells, lungs

The exchange of electrons between molecules or atoms during a chemical reaction changes the electrical charge of a molecule. The gain of an electron is called __ and the loss of an electron is termed ___

reduction, oxidation

The helix that forms in a protein chain as a result of hydrogen bonds and other weak forces is an example of

secondary structure of protein.

A red blood cell placed in a hypertonic medium will

shrink.

Which of the following will pass through a cell membrane most easily?

small nonpolar molecules

Active transport of ___ into the cells that line the intestines creates a concentration gradient that results in efficient absorption of water

sodium

Lawrence recently attended a local health fair to learn more about improving his diet and lifestyle. While there, a hospital worker used fat calipers on the back of his triceps to assess his percent body fat. A friend points out that skinfold calipers often give very inaccurate percent body fat readings. If Lawrence wants to obtain the MOST accurate percent body fat measurement, which method should he use?

DEXA

A reality television show tracks the weight-loss progress of a number of morbidly obese people. What is the definition of morbidly obese?

Morbidly obese describes a person with a BMI greater than or equal to 40 or who is more than 100 pounds over a healthy body weight.

Choose the correct side effect from the pull down menu that may occur when that vitamin is taken in excessive quantities.

Niacin: Skin flushing Vitamin A: Birth defects Vitamin C: Diarrhea Folic acid: Can mask vitamin B-12 deficiency

What function do many B vitamins serve in the production of energy?

coenzymes

The RDA for protein is

0.8 g/kg of body weight.

The amount of heat necessary to raise 1 kilogram of water by 1 degree Celsius is

1 kcal.

Match each of the following carotenoids with a good food source.

1. Beta-carotene: Carrots 2. Lycopene: Tomatoes 3. Lutein: Spinach

Although it can progress unnoticed for many years, hypertension wreaks havoc on the human body, so adults should have their blood pressure screened periodically. Hypertension contributes to which of the following conditions? Check all that apply.

Cardiovascular disease Osteoporosis Kidney disease Declines in brain function

Tomas is babysitting his neighbor's seven-month-old child who has just begun to eat solid foods. The parents did not mention any food allergies, but Tomas would rather be safe than sorry. Which food is the safest option for Tomas to offer the baby if he wants to minimize any potential problems with food allergies?

Cereal made with rice and water

About 95% of North American adults exceed the UL for sodium intake. Which of the following represents the best way to limit sodium intake?

Choose home-cooked meals prepared with fresh ingredients rather than restaurant and processed foods.

Which of the following are true statements about enzymes? Select all that apply.

Enzymes speed the rate of chemical reactions. Enzymes need to be replaced continuously because they are used up when they catalyze chemical reactions. Most enzymes are composed of protein.

Lawrence notices that most of his body fat is accumulated around his mid-section. His dietitian calls this "upper-body obesity" or "android obesity." The dietitian explains that this body fat distribution is more dangerous from a health standpoint than having fat accumulated around the lower portion of his body. Why is upper-body or android obesity more dangerous than lower-body or gynoid obesity?

Fat from abdominal fat cells goes directly to the liver; this disrupts the liver's ability to use insulin and increases hepatic production of lipoproteins.

Which of the following recommendations is most appropriate concerning the role of carotenoids in disease prevention?

Foods (e.g., a diet rich in fruits and vegetables) are the best source of disease-preventing carotenoids; most studies of carotenoid supplements do not provide sufficient evidence to support their use in prevention of disease

Lawrence is 54 years old, and he notices that now he cannot eat as much as he did when he was in his thirties without gaining weight. Why is this?

For every decade past the age of 30, the body's basal metabolism declines by 1% to 2% due to the steady decrease of lean body mass.

The Upper Level for vitamin E is 1000 mg per day of supplemental alpha-tocopherol. Which of the following is an outcome of vitamin E toxicity?

Hemorrhage

All of the following are true about chloride EXCEPT:

Increasing chloride intake can help to lower blood pressure.

A child living in a developing country with high rates of malnutrition is at risk for developing protein-calorie malnutrition. If this child consumes insufficient dietary protein, what is the physiological consequence?

Insufficient dietary protein intake inhibits the body's ability to make antibodies, some hormones, and enzymes.

Which of the following can result from exceeding the UL for vitamin C? Check all that apply.

Kidney stones False readings for medical tests for diabetes or blood in the feces

Lawrence is an overweight male adult embarking on his first attempt at weight loss. He has heard that in order to lose one pound of fat per week, he should reduce his normal kilocalorie intake by 500 kilocalories per day. What is the theory behind the notion that a 500-kilocalorie daily deficit promotes weight loss of one pound of fat per week?

One pound of fat tissue has 3,500 kilocalories; 3,500 kilocalories divided by 7 days in a week means 500 kilocalories less per day will help him lose one pound of fat per week.

Regulation of blood pH involves the coordination of buffer systems, the respiratory system, and the kidneys. Of the following minerals, which acts as a buffer to help maintain the pH of the blood?

Phosphate

Several of the antioxidant nutrients also play an important role in immune function. Which of the following food components support proper immune function? Check all that apply.

Phytochemicals Vitamin E Selenium

Which of the following are true of phytochemicals? Check all that apply.

Phytochemicals are essential nutrients; when omitted from the diet, deficiency symptoms appear. Phytochemicals are health-promoting compounds found in plant foods.

Irregular heartbeat is a sign of low blood levels of which of the following electrolyte minerals?

Potassium

Indicate whether each electrolyte is intracellular or extracellular and a positively charged ion or negatively charged ion.

Potassium: Intracellular positively charged Sodium: Extracellular positively charged Phosphate: Intracellular negatively charged Chloride: Extracellular negatively charged

What happens to protein synthesis when an essential amino acid is in short supply?

Protein synthesis is limited.

Which of the following describes the antioxidant activity of selenium?

Selenium is required for the activity of glutathione peroxidase, an enzyme that chemically converts peroxides into water.

While dehydration is problematic, over-consumption of water can also be harmful. Which of the following statements accurately describe over-consumption of water? Check all that apply.

Severe headaches, confusion, seizures, and coma may result from water intoxication. Water intoxication can cause death as blood electrolytes are raised to dangerous levels in the bloodstream. Excessive water intake becomes problematic when the water intake overwhelms the kidneys' ability to excrete fluid.

Lino has a strong family history of cardiovascular disease and he is worried about his father, who is quite unhealthy. Lino's paternal grandfather (his dad's dad) had high blood pressure and died of a stroke, and Lino's own father has atherosclerosis. His dad is a smoker who doesn't do any exercise and he is also very thin. Which of the following are risk factors for hypertension? Check all that apply.

Smoking Family history of hypertension Thin frame and low body weight

In the animation, which of the following choices has the most water per serving?

Spanish rice

Lino recently saw a "high-potency" mineral supplement being advertised on a late-night infomercial. He compared the amount of minerals in the supplement with the percent Daily Values recommended for minerals and determined that the supplement contained megadoses of minerals. Why can taking megadoses of individual mineral supplements be potentially harmful?

Taking megadoses of individual mineral supplements can greatly diminish the absorption and metabolism of other minerals.

There are numerous recommendations from a variety of bodies regarding sodium intake. Match the mg of sodium with its corresponding recommendation:

The Adequate Intake (AI) for sodium for men and women ages 9-50 years: 1,500 mg The Tolerable Upper Intake Level (UL) for sodium per day: 2,300 mg The Daily Value (DV) for sodium used on food labels: 2,400 mg The Adequate Intake (AI) for sodium for men and women ages 51-70 years: 1,300 mg

Why aren't vitamins, minerals, amino acids, and herbal remedies as tightly regulated by the FDA as are drugs and food additives?

The Dietary Supplement Health and Education Act (DSHEA) of 1994 classified these items as "foods" as opposed to drugs; foods have less regulation than do drugs.

In order to be classified as a vitamin, a compound must meet a number of criteria to be an essential nutrient. Check all that apply:

The body can't make a substance. The body can't synthesize enough of the compound to maintain health. Absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly cured when the substance is resupplied. A synthetic version of a compound is provided in amounts of one gram or more per day in supplemental form.

Gabe is a nutrition student who is learning that a balanced diet involves consuming foods that have a variety of vitamins in them every day. Why is it advisable to consume vitamins every day?

The body has limited storage capacity for many vitamins, so they should be consumed daily in the diet.

Which of the following are reasons why it may be undesirable to use a commercial water softener to remove minerals from hard water? Check all that apply.

The increased sodium content of softened water makes it difficult for people with hypertension to control their sodium intake. The increased mineral content of softened water heightens risk for kidney stones. Many people would benefit from increased intake of calcium and magnesium from hard water. The increased iron content of softened water may lead to iron overload in people with hemochromatosis.

When an egg is fried, what happens to the protein in the egg?

The protein is denatured.

Tomas is studying his family's genealogy for an anthropology class. He interviews an uncle about the family's health history and learns that a number of family members have sickle cell anemia. It is safe to assume that

Tomas' family members with sickle cell anemia have a defect in the structure of the protein chains of hemoglobin.

Tomas has taken up bodybuilding and is starting to become more interested in a diet to improve athletic performance. He read an article in a bodybuilding magazine that said he should dramatically increase his dietary protein intake. What happens to excessive dietary protein intake?

With excessive protein intake, amino acids may be used to meet energy needs or converted to and stored as fat.

Which of the following are potential outcomes of excessive intake of carotenoids?

Yellowing of the skin

Some nutrients can enhance or inhibit the absorption of minerals. Match the nutrient with its absorption-enhancing or -inhibiting action on another mineral:

Zinc: Decreases copper absorption Vitamin C: Increases iron absorption Vitamin D: Increases calcium absorption

These pigments are also called provitamin ; the most potent form of provitamin A is ___, the orange-yellow pigment in carrots and other orange and yellow vegetables and fruits

beta-carotene

Plants contain pigments called ____ that can be turned into vitamin A in the body if needed

carotenoids

Curing agents used in meats like ham and salami and substances formed during red meat cookery at high temperatures may

cause cancer

A vitamin that combines with and activates an enzyme is known as a(n)

coenzyme.

ADH functions to

decrease urine volume output and cause blood vessel constriction.

Food processing can also affect a food's mineral content: refining a grain ___ the mineral content of the food

decreases

Excess dietary protein and amino acids

do not build muscle.

When dissolved in water, some compounds separate into positively and negatively charged ions, which is called

electrolytes

Vitamin E donates ___ to stabilize free radicals that would otherwise damage the phospholipid bilayer

electrons

Increasing protein from 15% of calories to 30% of calories allows more protein to be used for

energy.

Animal protein has an ideal balance of

essential amino acids.

The total amount of protein a person can make will change based on availability of

essential amino acids.

Tryptophan, methionine, threonine, and valine are all

essential amino acids.

Vitamin E is a ___ soluble vitamin that resides in the ___

fat, cell membrane

In the example shown, what coenzyme is used to assist in the production of ATP from pyruvate?

thiamine pyrophosphate

When protein is converted to glucose or fat, how is nitrogen eliminated from the body?

through the kidneys

Amino acids are the building blocks of protein. Amino acids can exist in either branched-chain or straight-chain forms. Branched-chain amino acids are used supplementally for burn patients to help expedite healing. All of the following are branched-chain amino acids EXCEPT

tryptophan.

An adult with a BMI of 17 would be considered

underweight

When forming a semi-solid gel such as gelatin, what type of molecule does the process of protein coagulation entrap?

water

Osmosis is best defined as the movement of

water molecules across a membrane from an area of low concentration to an area of higher concentration.

For non-meat protein sources, the DASH diet recommends 4-5 servings of nuts, seeds or legumes per ___

week