Nutrition Exam 3 (Ch. 7, 8, 9)

Choose the strategies that constitute a healthy weight loss plan. Check all that apply. Lose approximately 5 pounds/week Set specific and reasonable goals Eat smaller portions of food that include more lower-fat options Invest in weight loss supplements Participate in regular physical activity

-Set specific and reasonable goals -Eat smaller portions of food that include more lower-fat options -Participate in regular physical activity Explanation: Healthful weight change requires a gradual change in energy intake, regular physical activity, and behavior modification techniques. Some of these strategies include setting specific goals that are achievable, participating in regular physical activity, and eating smaller portions of food that include more lower-fat options. Healthy weight loss is estimated at no more than 2 pounds/week, which is why losing 5 pounds/week is not considered to be part of a healthful weight loss plan. Additionally, weight loss supplements are generally marketed as a quick solution and are often not necessary or healthy.

Waist circumference and body mass index (BMI) are two of the main methods for assessing health risk. Read the descriptions below and choose which assessment method is being described for each. Assessment Method -Uses an individual's weight in the calculation -Disease risk for men begins to increase above a measure of 40 inches -Used to assess risk for cardiovascular disease

BMI Waist circumference Both Explanation: Both BMI and waist circumference are methods used to assess weight status and disease risk. BMI is calculated from your height and body weight and is a useful measure to assess overweight or obesity. Healthy values are considered to be between 18.5 and 24.9 and values above 25 are considered to be overweight. Unlike BMI, waist circumference measures the amount of fat stored around the abdomen. This number can be indicative of visceral fat levels and can be predictive of disease risk associated with overweight or obesity. This risk begins to increase for women with a waist size above 35 inches and for men above 40 inches.

Energy expenditure includes which of the following? Check all that apply. Foods and beverages Vitamins and minerals Basal metabolic rate Physical activity Thermic effect of food

Basal metabolic rate Physical activity Thermic effect of food

body fat info

Body fat in humans includes both essential and storage body fat. Essential body fat is needed to maintain life and is generally higher for women than men. Storage body fat is the type that accumulates throughout the body and is similar for both men and women. When storage body fat increases above a healthy range, disease risk increases. However, the location of the stored body fat is even more important for determining disease risk than the amount of fat in an individual.

Three possible body functions are listed below. Decide which are functions of water and which are not. Body Functions Acts to maintain body temperature Protects against bacterial infections Provides lubrication for organs

Function of water Not a function of water Function of water Explanation: More than 50% of a healthy adult body's weight is fluid, either intracellular or extracellular fluid. Nearly all the major systems in the body depend on water. The major functions of water in the body include acting a as a solvent, protecting and lubricating organs and tissues, maintaining blood volume and blood pressure, and regulating body temperature. Infection of bacteria occurs when the bacteria enters the body and begins to multiply. The immune system, including white blood cells, antibodies, and other mechanisms are responsible for combating this infection. Protecting against infection is not a major role of water in the human body.

Water in the diet can come from the foods that you eat, as well as liquid foods and beverages. The dietary reference intake for water considers the water obtained from both foods and beverages. For each dietary source listed below, decide whether it is a good source of water or a poor source of water. Dietary Sources Herbal tea Blueberries Broccoli Prunes Rice

Good source Good source Good source Poor source Poor source Explanation: Although the water that we drink is the main source of water in the diet, there are also many foods high in water content that are considered good sources. Liquid beverages other than water are major sources of water in the diet as well. These include herbal teas and any kind of food that turns to liquid at room temperature. Fruits and vegetables are the two food groups with the highest water content after liquid beverages. This is why blueberries and broccoli are good sources of water. Although prunes are made from a fruit, they are dehydrated, which means the majority of their water content has been removed. Therefore, this is not a good source of water. Additionally, grain products are not good sources of water, as they require a low moisture content to increase shelf life and decrease bacterial growth. Therefore, rice is a poor source.

In order for the synthesis of vitamin D to occur, a series of steps are necessary and any disruption in this process can result in a deficiency of vitamin D. With this in mind, choose the situations or conditions that could contribute to a vitamin D deficiency. Check all that apply. Spending a lot of time outdoors Having a lighter skin pigmentation Having chronic kidney disease Living in a region without a lot of sunlight

Having chronic kidney disease Living in a region without a lot of sunlight

What is the main function of iron in the body? a.It grows hair. b.It builds bone. c.It treats depression. d.It aids digestion. e.It carries oxygen.

It carries oxygen.

Which of these statements is NOT true about iron? a.It can be dangerous if taken in high amounts. b.It is a trace mineral. c.A good source is enriched cereal. d.It is most often lacking in the diets of women of childbearing age and children. e.It is difficult to get enough from food alone, so an iron supplement is always advised.

It is difficult to get enough from food alone, so an iron supplement is always advised.

The table lists a number of strategies that may or may not help someone who is dehydrated. Decide whether the strategy should be adopted or avoided. Strategies Stay in a sunny area Dress in layers of clothes Drink caffeinated beverages Avoid physical activity Lie down in a cool area

No No No Yes Yes Dehydration occurs when water excretions exceeds water intake. If someone is dehydrated, it is important to increase fluid intake and minimize fluid excretion, so that the dehydration does not advance. The strategies to reduce fluid excretion include anything that minimizes fluid loss from sweat, including staying out of the sun, keeping cool by wearing minimal clothing, and avoiding physical activity. To increase fluid intake, it is recommended that the individual drinks clear decaffeinated liquids.

Given what you know about the characteristics of a deficiency disease, which of the following would be considered a deficiency disease resulting from inadequate levels of vitamin D? Check all that apply. Breast cancer Rickets Cardiovascular disease Osteomalacia Cystic fibrosis

Rickets Osteomalacia Explanation: Vitamin D has many functions throughout the body. While severe deficiency directly leads to poor bone mineralization, resulting in rickets and osteomalacia, current research suggests that a deficit in vitamin D may be involved in the etiology of many disorders, including cardiovascular disease, respiratory infection, diabetes, infectious disease, and some cancers. A primary deficiency disease is a direct result of not taking in enough of a particular nutrient, such as vitamin D, and would not occur with adequate intake. In the case of vitamin D, the primary deficiency is an inability to mineralize bone, resulting in rickets or osteomalacia. A secondary deficiency disease may be associated with decreased intake and is likely due to an underlying disorder that limits the body's ability to use the vitamin.

The table contains a list of pros and cons related to drinking water. Determine whether the factor is related to tap water, bottled water, or both. Pros: Likely to be safer for the environment. Less likely to contain lead. Cons: The quality of water can vary depending on where it is sourced. Not required to list the source of the water.

Tap Bottled Both Bottled Explanation: Minerals are inorganic, naturally occurring substances found in the diet and needed for a variety of functions in the body. The best way to get the minerals your body needs is through food sources. However, drinking water might represent another good source of minerals for some individuals. Mineral content of drinking water varies depending on the source and quantity of water. The sources of drinking water can come from tap or bottled water. Mineral levels of both tap and bottled water vary depending on the source and distributor of the water. Tap water tends to be safer for the environment because it does not require the resources that bottling required and there is less waste. However, tap water also can contain other potentially harmful contaminants that most bottled waters do not, including lead that can leach from pipes. A potential downside of bottled water is that the manufacturer is not required to list the source, so water can come from anywhere and contain many different elements.

vitamin and mineral info- Both vitamins and minerals are nutrients required in small amounts to sustain life. Vitamins are organic compounds that cannot be synthesized in the body and therefore must be obtained from the diet. Different vitamins perform various functions throughout the body. Vitamins C and E are two nutrients involved in antioxidant functions, the B vitamins function as coenzymes for energy metabolism, and vitamin D is a hormone required for the regulation of calcium in the blood. A vitamin deficiency disease is a disease that is directly caused by inadequate concentrations of a particular nutrient. When the body is deficient in a vitamin, the function associated with that vitamin is impaired.

Vitamins are organic compounds that are vital to life and required for normal function and maintenance in the body. Vitamin nutrition is associated with many conditions and disorders, although it is important to note that the only disease a vitamin can cure is the one caused by a deficiency of that vitamin.

Which image represents the person who has a higher level of visceral adiposity? Woman in green Woman in red

Woman in red

A number of risk factors contribute to inadequate levels of vitamin D and increase the likelihood of developing a deficiency disease. Choose the image that depicts the individual at greatest risk for vitamin D deficiency. -Finn is a 15-year-old Caucasian boy with a fair complexion who spends a lot of time outdoors playing on his high school soccer team. -Ryan is a 15-year-old Caucasian boy with a medium complexion who spends a lot of time outdoors playing pick-up basketball. -Zeshawn is a 15-year-old African American boy who spends a lot of time outdoors competing on his high school track team.

Zeshawn is a 15-year-old African American boy who spends a lot of time outdoors competing on his high school track team. Explanation: A major source of vitamin D is synthesized in the body when ultraviolet B photons (UVB) from the sun are absorbed by 7-dehydrocholesterol in the skin, leading to the eventual conversion to the active form of vitamin D. Pigmentation reduces this production in the skin. Therefore, darker-skinned individuals will experience slower vitamin D synthesis than lighter-skinned individuals.

What is a potential side effect from eating abundant carotenoid plant foods? a.a temporary orange tint to the skin b.dry, scaly skin c.night blindness d.toxic levels of vitamin A in the bloodstream e.excessive calcium intake

a temporary orange tint to skin

Estimated energy needs calculated in the Estimated Energy Requirements (EER) are based on all of the following EXCEPT which category? a.weight b.physical activity c.age d.body composition e.height

body composition

A vitamin _______ is a lack or shortage of a particular vitamin, and prolonged insufficiency can eventually lead to a __________ _________ __________, characterized by harmful symptoms.

deficiency vitamin deficiency disease

Energy intake consists of the consumption of ________ .

foods and beverages

Increased activation of vitamin D will result in _______ absorption of calcium in the kidneys and _______ risk of inadequate bone mineralization.

increased decreased Explanation: When the ultraviolet rays of the sun hit your skin, they are absorbed and react to form the inactive form of vitamin D, known as Provitamin D3. In order for this conversion to occur, the inactive form of vitamin D must be obtained from dietary sources or from skin exposure to ultraviolet sunlight and then be converted to calcidiol in the liver. From there, calcidiol is further converted to the active form of vitamin D, termed calcitriol, in the kidneys. Therefore, a situation where your kidneys are not functioning properly, such as in the case of kidney disease, as well as risk factors for decreased sun exposure, such as living in a region with little sun, would increase your risk of deficiency. The activation of vitamin D is required to increase blood calcium levels, resulting in adequate bone mineralization. Vitamin D activation leads to increased absorption of calcium in the kidneys, which decreases the risk of inadequate bone mineralization.

Dehydration occurs when water excretion (is greater than/is less than) water intake. Individuals at risk include the elderly, infants, people exercising heavily for prolonged periods in the heat, and individuals suffering from both short and prolonged bouts of vomiting and diarrhea. Most problems associated with dehydration can be avoided if they are recognized and treated early. If left untreated, however, dehydration can lead to severe consequences including seizures, brain damage, shock, or even death.

is greater than

The image above represents someone who would be _____ weight.

losing Explanation: Body weight is the result of the balance between energy intake and energy expenditure. Energy intake is obtained by eating or drinking energy-containing nutrients, including carbohydrates, fats, and proteins. Energy is expended through three mechanisms. Basal metabolic rate represents the majority of energy expended throughout the day. BMR is the energy needed to maintain basic body functions to keep you alive. Approximately 15%-35% of energy is expended daily through physical activity, and approximately 5%-10% is expended through the thermic effect of food, which is the energy required to digest the food consumed throughout the day. If energy expenditure exceeds energy intake, an individual will lose weight.

Which food is a source of preformed vitamin A? a.sweet potatoes b.carrots c.black beans d.leafy greens e.milk

milk

The Estimated Energy Requirements (EER) equation includes a measure of physical activity that includes all of the following categories EXCEPT which one? a.active b.very active c.moderate d.low active e.sedentary

moderate

Higher levels of subcutaneous fat will generally ______ an individual's risk of developing chronic diseases.

not affect Explanation: An individual who has a pear shape means they likely have lower levels of visceral or central adiposity and higher levels of subcutaneous fat. The amount of subcutaneous fat is not generally correlated with an increase in chronic disease risk. An individual who has an apple shape means they likely have higher levels of visceral or central adiposity. High levels of visceral fat are correlated with increased risk of chronic disease, including type 2 diabetes and cardiovascular disease.

Peggy is a 68-year-old woman who has worked long hours indoors her entire life. A recent checkup indicated that she was severely deficient in vitamin D due to inadequate intake and a lack of sun exposure. Following these findings, the doctor diagnosed Peggy with a ________ deficiency of vitamin D, resulting in ________, or poor bone mineralization. Her doctor explained that because of this vitamin deficiency, Peggy was not able to maintain appropriate levels of calcium, which had resulted in hyperparathyroidism. In this example, hyperparathyroidism ______ (is/is not) a vitamin D deficiency disease.

primary osteomalacia is not

Which of the following is NOT one of the forms of vitamin A in your body and in food listed in the video? a.retinase b.retinol c.retinal d.retinyl esters e.retinoic acid

retinase

According to the animation, UV rays from the sun react to form the inactive form of vitamin D at the site of the ______ .

skin

Which of the following foods is a good source of iron? a.apples b.steak c.oranges d.milk e.bananas

steak

A pear shape is generally the terms used to describe higher amounts of ______ fat, while an apple shape is generally the terms used to describe higher amounts of ______ fat.

subcutaneous visceral

A ______ is an organic compound that must be obtained from the diet and is needed to sustain life.

vitamin

Vitamins have many functions throughout the body. For example, _________ function as antioxidants, the _______ function as coenzymes, and ________ is important for calcium regulation.

vitamins C and E B vitamins vitamin D

Moderate activity level for the Estimated Energy Requirements (EER) is exertion equivalent to what? a.biking 10 miles per hour b.walking 3.5-4.5 miles per hour c.jogging 5.5-6.5 miles per hour d.a treadmill setting of "moderate" e.any activity that increases breathing rate

walking 3.5-4.5 miles per hour