Nutrition Exam 2 Study Guide

The RDA for protein for an adult is ______g/kg

0.8 g/kg

Intrinsic factor

A substance produced by stomach mucosa that is required for vitamin B12 absorption

Proteins are made up of hundreds to thousands of these, connected by peptide bonds:

Amino acids

Specific example of how consumers lower sodium intake

At the grocery store At home When dining out

Which food contains the highest amount of sodium per serving?

Au gratin potatoes from dry mix

Nutrients that function as antioxidants

Beta Carotene (provitamin A, vitamin A) Vitamin C Vitamin E Selenium

Long-term dietary calcium intake has the greatest effect on _____

Bone calcium levels

An example of a food with high levels of phosphorus is:

Cheese

Amino acids

Conditionally essential amino acids Essential amino acids Non-essential amino acids

Dietary measures to enhance dietary absorption

Consuming foods containing ascorbic acid (vitamin C) enhances iron absorption. Consuming iron from several sources improves total iron absorption. Absorption of nonheme iron increases in presence of heme iron. Cooking in cast-iron skillets- as iron in skillet leaches into food

What is considered a visual for standard meat portion size within MyPlate?

Deck of cards is the size of animal protein

complementary protein

Different plant foods eaten through day total can = that of complete protein in animal related products.

Phoshorus

Function: 85% in bones and teeth as component of hydroxyapatite 15% for energy transfer, genetic material, acid-base buffer, phospholipids Deficiency: Unknown Hypophosphatemia is rare in the United States and is almost never the result of low dietary intakes Can lead to Refeeding Syndrome Health Risks from Excessive Phosphorus High phosphorus intakes rarely produce adverse effects in healthy people. The ULs for phosphorus from food and supplements for healthy individuals are therefore based on intakes associated with normal serum phosphate concentrations Sources: Dairy products 20% of Phosphorus intake Meats and poultry Fish Eggs Nuts Legumes Vegetables Grains DV: 1,250 mg

Vitamin C

Function: Antioxidant and coenzyme Collagen formation Wound healing As antioxidant, may prevent damage to vascular walls by free radicals, thereby limiting atherosclerosis Enhances absorption of nonheme iron Thyroid and adrenal hormone synthesis Possible reduction in cancer development Some conversion processes depend on vitamin C: tryptophan to serotonin; cholesterol to bile; folate to active form Evidence does not support reduced incidence of common cold; supplements may decrease duration and severity of symptoms Recommended intake and sources RDA: 90 mg for men; 75 mg for women; 125 mg for smokers The DV for vitamin C is 90 mg for adults and children age 4 years and older Minimum daily requirement to prevent scurvy: 10 mg Sensitive to light, heat, air, and cooking methods. Fruit juices should be stored in an airtight container that holds only the amount that can be consumed in a short time. Sources: fruits and vegetables; excellent sources include citrus fruits, red and green peppers, strawberries, tomatoes, potatoes, broccoli, green leafy vegetables, fortified foods Deficiency: Populations at risk for vitamin C deficiency: chronic alcohol and illicit drug users, smokers, older adults Scurvy: extreme vitamin C deficiency disease characterized by gingivitis, joint and limb aches, bruising, hemorrhages, plaques, and death Marginal deficiency: poor wound health, gingivitis, inadequate tooth and bone growth/maintenance, increased risk of infection Toxicity: UL of 2000 mg for adults; 400 mg to 1800 mg for young children through adolescents Low toxicity- not believed to cause serious adverse effects at high intakes. Most common complaints are diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances Chronic supplement megadose intake of 1 to 15 g may result in cramps, diarrhea, nausea, kidney stones, and gout and may interfere with action of anti clotting medication. Rebound effect may occur as a protective mechanism functioning to destroy excess vitamin C; symptoms of scurvy may manifest. Withdrawal from megadoses should be gradual: over 2 to 4 weeks.

Folate

Function: Coenzyme Required for the synthesis of amino acids, deoxyribonucleic acid (DNA), ribonucleic acid (RNA) needed to form heme portion of hemoglobin Role in proper formation of fetal neural tubes, which affects brain and spinal cord development; helps prevent spina bifida and anencephaly Folate is the form found naturally in foods Recommended intake and source: In January 1998, the FDA began requiring manufacturers to add 140 mcg folic acid/100 g to enriched breads, cereals, flours, cornmeals, pastas, rice, and other grain products [13] to reduce the risk of neural tube defects (NTDs). In April 2016, FDA approved the voluntary addition of up to 154 mcg folic acid/100 g to corn masa flour. Possible risks of fortification: masking B12 deficiency in elderly patients; benefits outweigh risks Food sources: leafy green vegetables, legumes, some fruits, fortified cereal grains Affected by heat, oxidation, ultraviolet light, processing Deficiency: Note: For active form to be maintained in the body B12 must be available Risk with conditions that increase cell division, limited food intake and variety, and chronic excessive alcohol ingestion Results in megaloblastic anemia, glossitis, diarrhea, irritability, absentmindedness, depression, anxiety Drug-nutrient interactions: anticonvulsants, oral contraceptives, aspirin Toxicity: UL of 1000 μg of folic acid Excess folate or folic acid intake not recommended or warranted; may mask cobalamin deficiency

Vitamin K

Function: Cofactor in synthesis of blood-clotting factors Protein formation in bone, kidneys, and plasma Recommended intake and sources: AI: 120 μg for men; 90 μg for women The DV for vitamin K on the new Nutrition Facts and Supplement Facts labels and used for the values is 120 mcg for adults and children age 4 years and older Synthesized by bacteria in GI tract; still essential nutrient Dietary sources: dark green leafy vegetables; less in dairy products, cereals, meats, fruits Deficiency: Causes of deficiency: malabsorption disorders; drug-nutrient interactions; long-term antibiotic therapy Inhibits blood coagulation Newborns given intramuscular injection to prevent hemorrhagic disease Possible role in osteoporosis Toxicity: Excess amounts of supplements decrease effectiveness of anticoagulant medications and may increase stroke risk.

Flouride

Function: Increases resistance to tooth decay and is part of tooth formation Bone mineralization for skeletal health Sources: fluoridated water (where available), tea, seafood, seaweed; other sources vary (slide included) Toothpaste ingestion Deficiency: Increases risk of dental caries and may alter bone health Toxicity: UL of 10 mg Fluorosis The characteristics of this chronic condition usually vary from almost imperceptible white lines or flecks to white or brown stains on teeth. Severe dental fluorosis can lead to pitting in tooth enamel

Sodium

Function: Maintenance of blood pressure and volume Transmission of nerve impulses Fluid balance As the major extracellular electrolyte, sodium has a role in the regulation of body fluid levels in and out of cells. Deficiency Caused by dehydration or excessive diarrhea Symptoms: headache, muscle cramps, weakness, reduced ability to concentrate, memory and appetite loss Hyponatremia Toxicity: UL is ND Sodium-sensitive hypertension and edema One of the few nutrients we can overdose on from food

Vitamin B12

Function: Modifies folate coenzymes to active forms Required for metabolism of fatty acids and amino acids Develops and maintains myelin sheaths around nerve fibers With pyridoxine and folate, may reduce levels of homocysteine, thereby decreasing CAD risk Recommended intake and sources: RDA: 2.4 μg daily Absorption requires intrinsic factor, produced by stomach mucosa FNB recommended adults over 50 years get most of RDA from fortified food or vitamin B12 containing supplements due to increased risk of food-bound vitamin B12 malabsorption in older adults Sources: only animal-derived foods (meat, fish, poultry, eggs, dairy) Vegans must supplement or use fortified products Deficiency: Usually secondary: Results in megaloblastic anemia or pernicious anemia Additional neurologic or neuropsychiatric effects May be masked by folate levels Groups at risk for vitamin B12 deficiency Include: Older adults: Atrophic gastritis- decreases secretion of hydrochloric acid in the stomach, resulting in decreased absorption of vitamin B12 Individuals with pernicious anemia- lack of intrinsic factor Individuals with gastrointestinal disorders Individuals who have had gastrointestinal surgery, often result in a loss of cells that secrete hydrochloric acid and intrinsic factor Parenteral administration is typically used to treat vitamin B12 deficiency caused by pernicious anemia and other conditions that result in vitamin B12 malabsorption and severe vitamin B12 deficiency Toxicity: unknown

Zinc

Function: More than 200 enzymes dependent on zinc Growth process, taste and smell, healing process, immune system, carbohydrate metabolism Bioavailability reduced in foods high in phytic acid Deficiency: Symptoms: impaired growth and wound healing; reduced appetite, taste, and smell; immunologic disorders Severe deficiency: may result in dwarfism and hypogonadism (reduced function of gonads) At risk in United States: "picky" eaters; older adults Toxicity: Excess supplementation produces gastrointestinaldistress, leading to vomiting and diarrhea, fever, exhaustion (similar to flu). Continual excessive use decreases iron and copper levels and reduces high-density lipoprotein level. Daily Value: The DV for zinc on the new Nutrition Facts and Supplement Facts labels and used for the values in Table 2 is 11 mg for adults and children aged 4 years and older Dietary supplements Supplements contain several forms of zinc, including zinc gluconate, zinc sulfate, and zinc acetate. The percentage of elemental zinc varies by form The elemental zinc content appears in the Supplement Facts panel on the supplement container. Research has not determined whether differences exist among forms of zinc in absorption, bioavailability, or tolerability. In addition to standard tablets and capsules, some zinc-containing cold lozenges are labeled as dietary supplements. Deficiency Zinc deficiency is characterized by growth retardation, loss of appetite, and impaired immune function. In more severe cases, zinc deficiency causes hair loss, diarrhea, delayed sexual maturation, impotence, hypogonadism in males, and eye and skin lesions. Weight loss, delayed healing of wounds, taste abnormalities, and mental lethargy can occur. Zinc nutritional status is difficult to measure adequately using laboratory tests due to its distribution throughout the body as a component of various proteins and nucleic acids Zinc and Health Immune function, wound healing, diarrhea, common cold

Iodine

Function: Part of hormone thyroxine produced by thyroid gland Sources: salt fortified with iodine (check label); seafood; other sources inconsistent Deficiency: Iodine deficiency has multiple adverse effects on growth and development, and is the most common cause of preventable intellectual disability in the world Iodine deficiency disorders result from inadequate thyroid hormone production secondary to insufficient iodine . During pregnancy and early infancy, iodine deficiency can cause irreversible effects. If a person's iodine intake falls below approximately 10-20 mcg/day, hypothyroidism occurs a condition that is frequently accompanied by goiter. Goiter is usually the earliest clinical sign of iodine deficiency Chronic, severe iodine deficiency in utero causes cretinism, a condition characterized by intellectual disability, deaf mutism, motor spasticity, stunted growth, delayed sexual maturation, and other physical and neurological abnormalities In infants and children, less severe iodine deficiency can also cause neurodevelopmental deficits such as somewhat

Potassium

Function: Primary intracellular cation that maintains fluid levels inside the cells Normal function of nerves and muscles (heart) Sources Unprocessed foods, potatoes, tomatoes, bananas, oranges, other fruits, vegetables, dairy products, legumes DV: 4,700 mg Potassium Deficiency Insufficient intakes can increase blood pressure, kidney stone risk, bone turnover, urinary calcium excretion, and salt sensitivity Deficiency rarely caused by low dietary potassium intake alone. Causes: dehydration from vomiting or diarrhea, diuretics, and misuse of laxatives Hypokalemia can also be caused by refeeding syndrome (the metabolic response to initial refeeding after a starvation period) Magnesium depletion can contribute to hypokalemia by increasing urinary potassium losses. Symptoms: muscle weakness, confusion, appetite loss, and, in severe cases, cardiac dysrhythmias Toxicity In healthy people with normal kidney function, high dietary potassium intakes do not pose a health risk because the kidneys eliminate excess amounts in the urine In people with impaired urinary potassium excretion due to chronic kidney disease or the use of certain medications, such as angiotensin converting enzyme (ACE) inhibitors or potassium-sparing diuretics, even dietary potassium intakes below the AI can cause

Magnesium

Function: Structural and storage function in the bones Assists in enzymes; regulates nerve and muscle function, including heart Role in blood-clotting process and immune system Deficiency: Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon Habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency. Early signs of deficiency include: loss of appetite, nausea, vomiting, fatigue, and weakness and if worsens to numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms. Severe deficiency can result in hypocalcemia or hypokalemia because mineral homeostasis is disrupted DV: 420 mg Toxicity: Rare, but serious High doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping Very large doses of magnesium-containing laxatives and antacids (typically providing more than 5,000 mg/day magnesium) have been associated with magnesium toxicity including death. The risk of magnesium toxicity increases with impaired renal function or kidney failure because the ability to remove excess magnesium is reduced or lost

Water

Function: Structural component of cells Regulation of body temperature Lubricant Shock absorber: cushions body tissues Solvent for transport of nutrients and waste Source of trace minerals Reactant: medium for biochemical reactions Food sources: Fluids, fruits, & vegetables AI: Men: 13 cups daily Women: 9 cups daily

Vitamin E

Function: Antioxidant, particularly protecting lung and red blood cell membranes Antioxidant as part of system with selenium and ascorbic acid (vitamin C) Recommend intake and sources: RDA (measured as alpha-tocopherol equivalents [α-TE]): 15 Mg α-TE for adults Sources: vegetable oils (e.g., corn, soy, safflower, cottonseed) and margarine (adequate); whole grains, seeds, nuts, wheat germ, green leafy vegetables Deficiency: Primary deficiency is rare. Secondary deficiencies occur in premature infants and other people unable to absorb fat normally. Symptoms include neurologic disorders and anemia. Toxicity: UL of 1000 mg α-TE Megadoses can exacerbate anticoagulant effect of drugs to reduce blood clotting. Supplementation is contraindicated with anticoagulant drugs.

Vitamin B6

Function: As pyridoxal phosphate (PLP), acts as a coenzyme in metabolism of amino acids and proteins Necessary for hemoglobin synthesis Required for conversion of tryptophan to niacin Coenzyme for fatty acid and carbohydrate (CHO) metabolism Supplements of pyridoxine, folate, and cobalamin may reduce risk of coronary artery disease (CAD) Deficiency Deficiency rarely occurs alone. Accompanies low intake of other B vitamins Symptoms include dermatitis, altered nerve function, weakness, poor growth, convulsions, and microcytic anemia (small red blood cells deficient in hemoglobin)

Vitamin D

Function: Intestinal absorption of calcium and phosphorus depends on the action of vitamin D. Vitamin D affects bone mineralization and mineral homeostasis by helping to regulate blood calcium levels Recommended intake: AI: 15 μg (600 IU) between ages 19 and 50 AI: 15 μg (600 IU) between ages 51 and 70 AI: 20 μg (800 IU) after age 70 Sources: body synthesis or from dietary sources Dietary sources: animal-related foods (butter, egg yolks, fatty fish, liver, fortified milk). The fortification of milk (a good source of calcium) and other staples, such as breakfast cereals and margarine, with vitamin D beginning in the 1930s Deficiency/ risk Children: rickets characterized by malformed skeleton, bowed legs, abnormal teeth Adults: osteomalacia characterized by soft bones that fracture easily, weakness, rheumatism-like pain At risk: older adults with diminished vitamin D and calcium intake; people limited sun exposure, dark skin, conditions that limit fat absorption, post gastric bypass surgery as part of the upper small intestine, where vitamin D is absorbed, is bypassed Risk increased by medication-food interactions such as sedatives, tranquilizers, and anticonvulsants Osteoporosis: multifactorial disorder with reduced bone density and brittle bones insufficient vitamin D intakes contribute to osteoporosis by reducing calcium absorption Toxicity: Most toxic vitamin Hypercalcemia (vitamin D increases calcium absorption in GI tract) and hypercalciuria Hypercalcemia can lead to nausea, vomiting, muscle weakness, neuropsychiatric disturbances, pain, loss of appetite, dehydration, polyuria, excessive thirst, and kidney stones. In extreme cases, vitamin D toxicity causes renal failure, calcification of soft tissues throughout the body (including in coronary vessels and heart valves), cardiac arrhythmias, and even death.].

Niacin (B3)

Function: coenzyme for many enzymes, especially energy metabolism; critical for glycolysis and tricarboxylic acid (TCA) cycle Recommended intake and sources: RDA (measured as niacin equivalents [NE]): 16 mg NE for men; 14 mg NE for women Amino acid tryptophan precursor of niacin 60 mg of tryptophan converts to 1 mg of niacin Diets adequate in protein: adequate in niacin Most people in the United States consume more than the RDA for niacin. The DV for niacin on the new Nutrition Facts and Supplement Facts labels and used for the values in Table 2 is 16 mg for adults and children aged 4 years and older The FNB has established ULs for niacin that apply only to supplemental niacin for healthy infants, children, and adults. The UL does not apply to individuals who are receiving supplemental niacin under medical supervision Sources: protein-containing foods such as meats, poultry, fish, legumes and enriched cereals, milk, coffee, tea Toxicity: No adverse effects have been reported from the consumption of naturally occurring niacin in foods High intakes of both nicotinic acid and nicotinamide taken as a dietary supplement or medication can cause adverse effects- toxicity profiles are not the same. Nicotinic acid Lower dose more typically causes flushing because of vasodilation of small subcutaneous blood vessels. Pharmacologic doses can also cause more serious adverse effects: hypotension severe enough to increase the risk of falls; fatigue; impaired glucose tolerance and insulin resistance; gastrointestinal effects, such as nausea, heartburn, and abdominal pain; and ocular effects, such as blurred or impaired vision and macular edema (a buildup of fluid at the center of the retina). Nicotinamide: Does not cause skin flushing and has fewer adverse effects than nicotinic acid Effects typically begin with much higher doses Nausea, vomiting, and signs of liver toxicity can occur with nicotinamide intakes of 3,000 mg/day

Thiamin (B12)

Function: coenzyme in energy metabolism Role in nerve functioning related to muscle actions Recommended intake: RDA: 1.2 mg for men; 1.1 mg for women Sources: lean pork, whole or enriched grains and flours, legumes, seeds, nuts Fortified foods: Because most of the thiamin is lost during the production of white flour and polished (milled) rice, white rice and foods made from white flour (e.g., bread and pasta) are fortified with thiamin in many Western countries. Deficiency: Beriberi--Thiamine deficiency affects the cardiovascular, nervous, muscular, gastrointestinal and central and peripheral nervous systems. Wet Beriberi (cardiac)- edema Dry Beriberi (nervous system)- neuropathy Cerebral Beriberi-may lead to Wernicke's encephalopathy and Korsakoff's psychosis, especially in people who abuse alcohol. The diagnosis of Wernicke's encephalopathy is based on a "triad" of signs, which include abnormal eye movements, stance and gait, ataxia, and cognitive impairment Called Wernicke's disease when the amnesic state is not present and Wernicke-Korsakoff syndrome (WKS) when the amnesic symptoms are present along with the eye-movement and gait disorders. Toxicity: nontoxic The Food and Nutrition Board did not set a tolerable upper intake level (UL) for thiamin because there are no well-established toxic effects from consumption of excess thiamin in food or through long-term, oral supplementation (up to 200mg/day).

Riboflavin (B2)

Function: coenzyme in energy release Recommended intake and sources: RDA: 1.3 mg for men; 1.1 mg for women The DV for riboflavin on the new Nutrition Facts and Supplement Facts labels is 1.3 mg for adults and children aged 4 years and older Need related to total kilocalorie intake, energy needs, body size, metabolic rate, and growth rate Sources: milk, enriched grains and cereals, whole grains, vegetables, dairy, meats, fish, poultry, eggs Very light-sensitive; loss increases on exposure to artificial and natural light; lost in cooking water Deficiency: ariboflavinosis Cheilosis (swollen cracked lips), glossitis (inflammation of the tongue), seborrheic dermatitis Riboflavin deficiency is extremely rare in the United States. In addition to inadequate intake, causes can include endocrine abnormalities (such as thyroid hormone insufficiency) and some diseases Anemia and cataracts can develop if riboflavin deficiency is severe and prolonged Toxicity: nontoxic. FNB did not establish UL

Vitamin A and beta-carotene

Function: maintain skin and mucous membranes, vision, bone growth, immune system function, normal reproduction Sources: Preformed: whole milk and butter, liver, egg yolks, fatty fish Sources: precursor carotenoids (deep green, yellow, and orange fruits and vegetables): broccoli, cantaloupe, sweet potatoes, carrots, tomatoes, spinach RDA (measured as retinol activity equivalents [RAE]): 900 μg RAE for men; 700 μg RAE for women Deficiency: Xerophthalmia: night blindness to keratomalacia Immune system impairment Respiratory infections, diarrhea, and other GI disturbances Inhibition of growth; limited bone growth Risk factors: fat malabsorption disorders, limited food availability Toxicity: UL of 3000 μg RAE

Major sources of sodium

Grain products Vegetables Fruit Low-fat or fat-free milk products Nuts, seeds, and legumes Lean meats, fish, and poultry

Iron

Heme: meat, fish, and poultry Animal Easier to absorb Non heme: vegetables, legumes Plant Deficiency Decreased over time in the United States likely due to fortification of food Remains common among women of childbearing age, teenage girls, and young children. Causes: internal loss of blood; lack of dietary intake (chronic dieting, poor dietary choices); pica

Vitamin E (antioxidant)

May decrease risk of cancer; ,ay also prevent or delay cataracts Vegetable oil, nuts, seeds, margarine, wheat germ, olives, leafy greens, avocado, asparagus

Vitamin C (antioxidant)

May decrease risk of some cancers and CVD Kiwi, citrus fruits, berries, cantaloupe, honeydew, bell peppers, tomatoes, cabbage, family vegetables

Beta Carotene (provitamin A, vitamin A)

May decrease risk of some cancers and CVD Sweet potatoes, winter squash, carrots, red bell peppers, dark green vegetables, apricots, mangos, cantaloupe

risks of extremely high protein intake

No definitive benefits of excessive protein intake Health effects: increased risk of coronary artery disease and some cancers.

Selenium

Prevents cell and lipid membrane damage Meat, fish, eggs, whole grains

RDA for protein in adults

Protein RDA: 0.8 g/kg for adults (male: 56 g to 63 g; female: 46 g to 50 g) Pregnancy + 25 g/d and lactation + 25 g/d

(Pyridoxine)

Recommended intake and sources DV for vitamin B6 on the new Nutrition Facts and Supplement Facts labels is 1.7 mg for adults and children age 4 years and older Sources: widespread in foods, especially whole grains and cereals, legumes, chicken, fish, pork, eggs In the United States, adults obtain most of their dietary vitamin B6 from fortified cereals, beef, poultry, starchy vegetables, and some non-citrus fruits. Deficiency: related to low intakes of all B vitamins Some drugs affecting the bioavailability and metabolism of pyridoxine: oral contraceptives, isoniazid, penicillamine, cycloserine, hydralazine Toxicity: UL of 100 mg/day in adults Megadose supplementation may cause ataxia and sensory neuropathy.

Potential impact of sodium, potassium, and calcium on blood pressure (review overall guidelines/DASH diet)

Sodium: maintenance of blood pressure and volume; can increase blood pressure Potassium: insufficient potassium can increase blood pressure. Calcium: blood pressure regulation

Plant-based protein exmaples

Soybeans contain all 9 essential amino acids (EEAs) Legumes and grains are a good source of protein

Vegetables are likely to be highest in vitamin C if they are:

Stir Fried

Calcium

Stored 99% in bones; 1% in body fluids Effects of low/high blood calcium levels: Calcium Rigor (stiff muscles) Calcium Tetany (muscle spasms) DV: 1,300 mg Sources: Dairy products Leafy greens Small fish with small bones Fortified foods (Orange Juice) Legumes Tofu with processed calcium Deficiency: Inadequate intakes of dietary calcium produce no obvious symptoms in the short term. Long term, inadequate calcium intake causes osteopenia which if untreated can lead to osteoporosis. The risk of bone fractures also increases, especially in older individuals. Calcium deficiency can also cause rickets-- though it is more commonly associated with vitamin D deficiency Affects bone health; reduces bone density; increases risk bone fractures, stunts growth. Medications including anticonvulsants, tetracycline, cortisone, thyroxine, and aluminum containing antacids are associated with decreased absorption Groups at risk calcium deficiency include: Postmenopausal women, amenorrheic women and the female athlete triad, individuals with lactose intolerance or cow's milk allergy, vegetarian

Which of the following are water-soluble vitamins and must therefore be consumed on a regular basis?

Vitamin C, folate, and vitamin B

Someone who follows a vegan diet is most likely to have or be at risk of having a deficiency of which nutrient?

Vitamin D

Which vitamin is an antioxidant, along with its other functions?

Vitamin E

Complete protein

contains all 9 EAAs in sufficient quantities Ex. meat, poultry, fish, eggs, most dairy products, and soybeans

Water-soluble vitamins

easily absorbed into blood circulation Excesses are excreted; toxicity is less likely; however, it may occur with pyridoxine and vitamin C

incomplete protein

lacks one or more of the 9 EAAs Ex. many plant foods contain incomplete proteins; grains and legumes are better sources

2 foods that are examples of non-milk dietary sources rich in calcium.

leafy green vegetables; small fish with small bones; fortified foods (orange juice); legumes; tofu processed with calcium

If a woman who drinks a cup of decaffeinated coffee in the morning, a cup of fruit juice with lunch, 6 cups of water throughout the day, and a cup of tea at bedtime, her fluid intake would be considered

optimal

The most easily absorbed form of iron is found in:

pork chop

nitrogen balance

positive and negative and examples when each might occur.

True or False? Positive nitrogen balance occurs when more nitrogen is retained in the body than excreted. This occurs in growing children and pregnancy

true

Fat-soluble vitamins

vitamins A, D, E, and K These serve structural and regulatory functions