Nutrition

Which of the following is true about breastfed babies?

-They are less likely to get ear infections and other illnesses -They are more protected from food allergies

What is one food that is high in omega 3 fatty acids? (not salmon - yes, it is, but choose something else!)

1. Oysters

What factors influence LDL? (name two)

1. Trans Fats 2. Some Saturated Fats

How is BMI not really accurate for assessing obesity?

Because BMI is not an accurate measure of fat. Above a 30 BMI a person is obese. This is an inaccurate measurement of health because it does not measure where the fat is.

Substance that helps make or break a chemical bond. It speeds up reactions.

Enzyme

When examining a food label, it is important to remember that the % Daily Value is not accurate for everyone because:

It is based on 2000 kcal per day

Why is it important to raise HDL cholesterol levels? Describe 2 ways this can be achieved.

It is important to raise HDL cholesterol because it removes cholesterol from cells and carry it back to the liver to dispose it. HDL also lowers the risk of heart attack. You can raise your HDL levels by physical activity and moderate alcohol consumption.

Organ that makes bile, converts fructose and galactose into glucose and does a lot of metabolic work

Liver

Which foods/meals would be ideal for post-workout recovery? Be prepared to discuss why (in the next question!)

Low fat Chocolate milk

As a pre-activity food/meal - which one would be the best choice? Be prepared in the next question to explain WHY!

Low fat yogurt with fruit

Describe one method you can use to keep your digestive system healthy.

One method you can use to keep your digestive tract healthy is getting 8-10 hours of sleep every night. Not only getting the sleep but making sure you done eat and then lay down and go to bed. This makes the cardiac sphincter flip back and forth causing heartburn.

Why do you think the public has a hard time understanding nutrition? What obstacles do you see for your own understanding? Explain.

The main reason I think the public has a hard time understanding nutrition is because they don't know exactly know what they are putting in their bodies. They look at food labels but don't know what it all means. Personally, this is one of my obstacles for understanding nutrition, even though we looked at it.

What is a different measure for obesity instead of BMI?

Waist to hip ratio.

Describe one reason protein supplements (e.g. amino acids, protein shakes, etc) are not needed to build muscle. Please make sure this response is in your own words!

Your body can create enough protein its self to produce muscle. Protein supplements are not needed to create the nutrients that are the key to building mucsle.

How do the nutrient needs change (and why) for the following: a. kcal b. B vitamins c. iron d. folate and vitamin B12 e. calcium

a. The increase for kcal is only changes by about 300 because the fetus also needs to grow and they will get some of this. b. Vitamin B need to be increased because energy needs to go up c. The need for iron increases so that it helps with synthesis of DNA and new cells. Iron supplements are recommended because it is so high. d.The need for folate and vitamin B12 is that is helps the synthesis of DNA and new cells e. Needs go increase for healthy bones and nerves

If no glucose is available from dietary carbohydrates, glucose in the blood may be derived via gluconeogenesis from:

amino acids and glycerol

Glucose becomes glycogen. Is this anabolic or catabolic?

anabolic

You consume more energy than your body expends. Is this anabolic or catabolic?

anabolic

Energy from the metabolism of energy-yielding nutrients is released as:

atp

When the sphincter muscle is not working correctly, it can "flip up" causing heartburn or GERD. Which of the following is the BEST prevention for this occurrence?

avoid wearing tight fitting clothing

Why does the body prefer to store energy in the form of fat? (in your own words!)

because fat yeilds more ATP when oxidized

Which of the following foods should be omitted from an infant's (6 months of age or older) diet?

canned green beans

A bicycle racer is sprinting for the finish line. Which fuel is the primary source of energy during her sprint? (Remember, sprinting will cause the person to not keep up with her breathing!)

carbohydrates

The energy-yielding nutrients are:

carbohydrates, fats and protein

One way to counteract a high sodium intake is to

eat fresh fruits and vegetables to increase potassium intake

Of the following, which is the richest source of bioavailable iron?

eggs

Which of the following foods would be an example of providing high quality proteins?

eggs soy milk whole grain spaghetti with meat sauce milk

A true food allergy always

elicits an immune response

Your favorite cereal (mine is Quaker oatmeal squares) is a processed product. Nutrients such as iron and some of the B vitamins are added back because they are lost during processing. What is this called?

enrichment

Following the digestion of dietary fat, the products will:

enter the lymphatic system

The storage form of glucose in the body is

glycogen

Protein digestion in the stomach is aided by the presence of

hydrochloric acid (HCl)

Please explain one hazard of formula feeding

infants are less protected from risk of SIDS, ear infections, asthma, childhood cancers, obesity, contaminants in the formula, improper dilution

Among U.S. children, the most prevalent nutrient deficiency is of:

iron

you can usually meet your nutritional needs for activity and recovery with a well-balanced diet, with the exception of ______________.

iron

The essential fatty acids include:

linoleic acid and linolenic acid

Overeating or laying down after eating causes this to "flip" back up leading to heartburn

lower esophageal sphincter (aka cardiac sphincter)

Hydrogenation is a process that makes unsaturated fats:

more solid more saturated more resistant to oxidation

Diabetics with low blood sugar can quickly raise their glucose levels due to the fact the digestion of carbohydrates begins where?

mouth

Oranges are more ______ than orange juice because they have more nutrients relative to the kcal provided by the food.

nutrient dense

Which of the following oils has the HIGHEST amount of monounsaturated fatty acids (and therefore, good for your brain)

olive oil

You left the orange juice (uncovered) out on the counter. Why would some of the vitamin C be destroyed?

oxygen

Which of the folliwng is (are) NOT the job of the adult?

portion the food onto the child's plate

When the brain is in need of glucoese, and no carbohydrates have been eaten, gluconeogenesis occurs. How does this happen?

produces glucose from amino acid and glycerol molecules

A person who will not eat meat and dairy products at the same meal (and every meal) is displaying a food choice based most likely on:

religious influences

Protein turnover describe the amount of protein

synthesized (made) and degraded (broken down)

If you try to talk while eating you may choke because:

the epiglottis covers over the larynx, and it will not do that when you talk

The reason a person seems to lose weight on a low carb, high protein, high fat diet is because . . .

the person loses glycogen stores

Why is it unnecessary and wasteful to take enzyme supplements?

they are denatured in the stomach

Explain why the low carbohydrate diet makes people think they are losing weight, but they are not losing fat - what are they losing? Include how glycogen is part of the equation in this outcome.

they are losing water weight. When glycogen stores are gone - then the water that is usually with them is gone as well.

Amino acids that become acetyl -CoA (enter at that part of the pathway, below the pyruvate stage) as a result of deamination are designated ketogenic amino acids because:

they cannot become part of the glucose molecule

If a person weighs 160 lbs, how much protein (in grams) do they need?

-.8 grams per kg of body weight -160 divided by 2.2 lbs/kg = 73 kg -73 kg x .8 grams protein = 58 grams protein

Glycolysis is a biochemical pathway that:

-Converts glucose into pyruvate -Generates energy -Is anaerobic

For TWO of the following, please describe the metabolic significance (don't tell me what happens or what they do - only why and how they are important in your understanding of metabolism!). Make sure to indicate in your answer which two you are addressing!

-Cori Cycle is important because lactate is produced and the glycolysis that is in the muscles moves into the liver which is then converted to glucose, and then returns to the muscle. -Acetyl CoA is important because its purpose is to deliver acetyl to the krebs cycle to be oxidized for energy production.

Which of the following (may be more than one) is a lifestyle factor that keeps the digestive tract healthy?

-Eating regular meals and snacks throughout the day. -Getting enough sleep -Maintaining practices for a healthy heart (keeping arteries from becoming blocked). -Excercise -Keeping conversations while eating on pleasant topics -Coping with stress without the use of food

Maintenance of a healthy body weight is recommended to prevent chronic diseases including:

-Heart disease -Hypertension

If you are having trouble completing a 30 minute work-out, what might be (there are more than one) the diet-related cause?

-Not enough water -Not enough simple carbohydrates -Too close to when you ate

Why do carbohydrates need to be a major part of the diet?

-Oxaloacetate (which starts the TCA cycle) is derived from carbohydrates -They allow for the complete breakdown of fatty acids to prevent ketosis -The body doesn't prefer to store carbs as fat -Fiber is only found in foods that contain carbohydrates

What is one psychological benefit of fitness?

-Reduces stress -Improves sleep - so you function better when you are awake -Cognitive connection with physical activity - you learn better (and can think better) after physical activity

The Mediterranean diet is higher in fat (40% of total kcal) than our U.S. recommendations. Yet, the people who follow this type of diet are not experiencing the negative health consequences of too much dietary fat. Why might this be?

-There is not much meat in the diet -The type of fat is from nuts, avocados, olives, and fish -There is an abundance of whole grains, fruits and vegetables -They drink 4 ounces of wine each day

According to the Weight of the Nation, higher rates of obesity are found in lower income individuals due to what factors?

-access to healthy foods -high kcal foods are cheaper -lack of places for safe exercise like walking or riding a bike

Consider the following menu (based on 2000 kcals) and answer the question Breakfast: 2 eggs, 1 slice toast, 1 slice bacon, 1 t. margarine, 1 cup coffee, 6 oz orange juice Snack: 6 triscuits, 1 oz cheese, apple Lunch: 2 oz sliced chicken, 2 slice wheat bread, 1 t. mayo, 1/2 cup raw carrots, 1 small banana, 1 cup 2% milk Dinner: 1 cup spaghetti with 3 oz spaghetti sauce, 4 oz meatballs, 1 cup romaine lettuce, 2 T. salad dressing, 12 oz iced tea Question: According to general nutrition guidelines, the fruits and vegetables in the above menu:

-are inadequate in quantity -provide some fiber

Which of the following foods would provide a good source of fiber?

-black bean burritto -yogurt with granola, fruit and chia seeds -apple -whole wheat pasta

Which of the following is (are) the job of the child?

-decide how much to eat -decide whether to eat -grow predictably

Describe two ways to avoid dehydration before/during physical activity

-drink 4-8 oz every 15 minutes during the activity -Drink fluids at least 4 hours prior to the activity

When soluble fiber is part of the diet, which of the following is a health benefit?

-heart protection -improved blood sugar regulation -improved weight management

using your knowledge gained with metabolism and fitness, what is one metabolic benefit of fitness?

-increase in muscle mass creates the ability to burn fat easier. -Increase in effectiveness of oxygen delivery will allow someone to exercise at a higher intensity and still get enough O2 (so avoiding lactic acid build up)

Fiber

-recommended intake is between 28-35 grams/day -should be eaten as soluble and insoluble fiber daily -is found in plant based foods rather than animal based foods

A moderate rate at which weight can be lost consistently week after week is ____ to ____ pounds per week.

1-2 lbs

What factors influence blood triglycerides

1. Amount/Type of fat in diets 2. Physical Activity

List two foods, when combined, form a complete protein (complementary protein).

1. Beans 2. Rice

Discuss three (3) roles fiber has in our diet (that impact digestion and health).

1. Fiber helps move food through the GI tract, 2. Fiber helps slow the absorption of glucose 3. Fiber provides the feeling of being full.

Name and describe 2 roles of proteins (besides providing energy).

1. Replacement: They help replace things like hair fingernails, skin cells, and cells that are located in the GI tract. 2.Transporters: the protein helps nutrients and other molecules move around in the body fluids.

Name two reasons we need fat in our diet (what is the job of fat?)

1. They give our body energy. 2. Fat carries Vitamin A, D, E and K. 3. Keeps our body insulated (warm).

Using your own words, how can protein excess (name and discuss at least two things) influence health.

1.Heart disease (because usually high protein comes with saturated fats) 2.Cancer (red meat link) 3.Adult bone loss - calcium excretion increases when protein levels are high 4.Weight control - excess protein is converted to fat! But having enough protein each meal may help promote satiety 5.Kidney disease - if already at risk - then extra protein adds to the stress

A reasonable weight for a healthy 5 month old infant who weighed 8 pounds at birth might be?

16 pounds

How soon after exercise should one eat to replenish their glycogen stores to their maximum potential?

2 hours

The protein RDA for a healthy adult who weighs 180 pounds is:

65 g/day

A person consuming 2200 kcal per day who wants to meet the diet and health recommendations should limit daily fat intake to:

73 grams

Hormone that signals the release of bile and makes us sleepy!

CCK (cholecystokinin)

Describe what happens in the following: When we eat a big dinner (heavy in fat) we get sleepy!

CCK is released - that triggers the release of bile so fat can be emulsified. CCK makes us sleepy.

One of the common digestive problems is constipation. Describe a cause for constipation and two (2) ways to prevent it.

Cause: simply a persons lifestyle. When we ignore a bowel movement, fluid are still getting withdrawn from the stool causing it to be dry and hard. Prevention: Drinking lots of water, eating high-fiber foods, and some physical activity.

Discuss two ways that diet composition (in other words, what you eat) influences how well the digestion tract functions.

Certain nutrients help other nutrients digest. If you eat Brussels sprouts that are high in vitamin C and a meat that is high in iron, this is going to help the digestion tract function because the vitamin will help the iron digest. What wont help the digestion tract function good is if you eat a fruit and granola because fruit digestes faster than starches therefore, the starch will slow down the procces of digesting the fruit.

A person with lactose intolerance is lacking the enzyme lactase for digestion. Which of the following is true about lactase deficiency?

Cheeses, such as cheddar and yogurt are okay to eat.

If a food label says "good source of Vitamin C" then the food product must

Contain at least 10% of the daily value for Vitamin C

If you don't get enough oxygen during an activity, lactate acid is formed. What is the process that regenerates glucose from lactate?

Cori cycle

Name two foods and describe WHAT properties of those foods contribute to the recovery after activity (a work out).

Eggs are good because they high in protein. This will help restore the muscles that were just worked out. Blueberries are also good because they have a lot of antioxidants that help prevent damage to our muscles.

Prevents food from entering the windpipe so you should not talk and eat!

Epiglottis

Explain one reason (other than obesity) excessive intake of simple carbs (usually from added sources, not natural) could have a negative effect on a person's health

Excessive intake of carbs can lead to nutrient deficiencies. I know that sounds weird because there is an excessive amount of intake but eating too much carbs can lead to it being hard to meet fiber, vitamin and mineral needs within the daily limit.

Food combinations, such as spaghetti with tomato sauce and meatballs, actually make it harder for the body to digest and absorb nutrients

False: Actually the combination stated above will have enhanced nutrient absorption. The vitamin C in the tomato sauce will enhance the absorption of the iron in the meatballs and enriched pasta. The body does not have problems with a normal mixed diet . . . the trouble comes when we overload it with too many fats at once or too many simple carbs . . . and if the digestive tract is not healthy to begin with.

Explain 3 roles that fiber plays in our diet (impact on digestion and/or health)

Fiber plays a role in our diet by having a impact on the digestion. When we consume fiber, after most have been digested, the fiber stays in out system. The fibers that stay in the digestive tract, attract water causing our stool to be softened. P- this is only one role . . .what else does fiber do? (e.g. heart health, slows blood sugar response)

A bicycle racer is sprinting hard (probably not getting enough oxygen!) for the finish line - what part of the metabolic system is the racer getting the energy to finish the sprint? (and the correct reason)

From glycolysis - from glycogen stores

Organ that releases bile into the intestines and if you have it removed, you have to decrease your fat intake

Gallbladder

How does our blood sugar stay consistent? (Neither too high or too low). Please include the hormones involved in this process.

Glucagon and insulin are the two hormones that help our blood sugar to stay consistent. Glucagon comes from the glucose that goes through our bodies from what we eat while insulin works with it to balance it.

How does duration and intensity of activity influence how much fat get used during physical activity?

Go longer than 20 minutes at a moderate activity level (can still breathe). Also - more conditioned muscles will burn fat more efficiently.

When do the growth spurts occur for infants? Why is this important to know?

Growth spurts occur for infants at 10 days, 3 weeks, 6 weeks, 3 months, and 6 months. It is important to know this because they will require more feeding at this time.

A component of gastric juice that helps kill bad bacteria and denatures proteins

HCl (Hydrochloric acid)

Why do we want to raise our HDL (cholesterol)? Name one way to raise this!

Having a lot of HDL lowers the risk of having heart disease and it also helps keep artery clogging plaque from breaking which causes heart attacks.

Along with eating a diet low in fat, saturated fat, and cholesterol, fiber may help reduce blood cholesterol levels and the risk for developing heart disease. This is on your oatmeal label. Of what is this an example?

Health claim

Explain why you chose the meal/food combination from the previous answer - the best choice (of the given) for a pre-activity food/meal.

I chose grilled cheese and tomato soup for two reasons. The first reason I chose this is because you want to eat meals that are rich in carbohydrates. With that being said the bread in the grilled cheese has a lot of carbs in it. The second reason I choose this was because you want to eat things that are light and liquids are good. Therefore, the tomato soup would be easy to digest.

Why? Did you choose the food/meal from the previous question as the best choice for right after an activity?

I chose low fat chocolate milk as a post workout because its higher in carbohydrates . Also it is low fat milk so that takes care of the low fat part of a post workout. Even if the person is not very hungry this will also give them the protein that they will need after they work out.

The lipoprotein most associated with a high risk of heart disease is:

LDL

Carries fat soluble vitamins because our bodies are mostly water

Lymphatic system

Breakfast: 2 eggs, 1 slice toast, 1 slice bacon, 1 t. margarine, 1 cup coffee, 6 oz orange juice Snack: 6 triscuits, 1 oz cheese, apple Lunch: 2 oz sliced chicken, 2 slice wheat bread, 1 t. mayo, 1/2 cup raw carrots, 1 small banana, 1 cup 2% milk Dinner: 1 cup spaghetti with 3 oz spaghetti sauce, 4 oz meatballs, 1 cup romaine lettuce, 2 T. salad dressing, 12 oz iced tea Question: Name one thing about this menu's composition that will promote healthy digestion. Then explain why this promotes healthy digestion.

One thing in this menu that will promote healthy digestion is the apple. Though it is small, apples are good sources of fiber. Therefore, the digestion will start with the chewing in the mouth that will produce amylase. Then the apple will get mainly digested in the small intestine with no problem because it is high in fiber.

What is one way that including phytochemicals in one's diet will improve quality of life/health?

One way that including phytochemicals in ones diet to improve life is that they can lower risk of chronic disease and obesity.

Which of the following is true about simple sugars

Only tooth decay and nutrient deficiencies

When should water (alone) be introduced to an infant? Why is it important to not offer extra water prior to this point?

P-Once protein foods are offered (around 7-8 months) and in a cup. Extra water is not necessary (not even in hot weather) as it increases the risk of water intoxicity and/or it replaces kcal that the infant needs for growth.

Describe what happens in the following: The prevention of ulcers in the small intestine

P-secretin is a hormone that regulates the release of bicarbonate (from the pancreas) - so we don't get ulcers when the chyme moves from the stomach to the small intestine!

The 2% milk in the menu can have the following on it's label (and with the correct reasoning)

Reduced fat as a nutrient claim

Hormone that signals the release of pancreatic bicarbonate which helps protect our bodies against ulcers

Secretin

Most of the ABSORPTION of nutrients happens in the:

Small Intestine

Most of the digestive processes occur in the

Small Intestine

The majority of carbohydrates is digested and absorbed where?

Small Intestine

Describe what happens in the following: Digestion of carbohydrates in the stomach

So carbohydrates are mainly digested in the small intestine. With that being said, it is known as chyme in the stomach and once it reaches the state of being chyme, the stomach doesn't really digest it much more. What the stomach does is produces an acid that basically get rid of the bacteria from the food which eventually stops the process of amlyase. ( I hope I explained that clear enough)

Describe how our blood sugar stays consistent. Please include the organs and hormones involved!

So this is a process. It starts out that the blood sugar rises in the intestine which then tells the pancreas to release the insulin. When that happens, the insulin tells the cells to take more glucose and store it as glycogen in the muscles and liver. Then when the body uses glucose the glycogen in the blood drops. When the blood is low with glucose, the pancreas releases glucagon. Then the glucagon breaks down the glycogen and releases glucose causing it to rise. And its an ongoing cycle.

What physiological changes occur during pregnancy?

Some physiological changes during pregnancy is that blood volume changes in the placenta, the RBC count increases, clotting factors may increase, heart rate will increase a little, and her cardiac output will increase.

Who has the lowest risk for heart disease?

Sue - high HDL, low LDL, ok TG

Why doesn't high fat, high protein, low carbohydrate (Also known as the Atkins diet) really make a person lose REAL weight? Explain and include glycogen as part of your response!

The atkins diet makes a person lose weight because they are not supplying carbs to their body. We store glucose in our bodies as glycogen. Since the body does this, glucose is used to supply energy to our brain and other tissues when we are not eatting right. Therefore, this is compensating for the carbs that we are not eating. With that being said, our body then goes to ketone bodies which causes use to lose weight. P-but also - glycogen is large and holds water - so the loss of this causes a weight loss of water

Some people take, on a regular basis, TUMS or another antacid to alleviate heartburn. What is a possible consequence of this practice?

The bacteria will survive the stomach - so there is a greater chance for illness

Discuss how the environment (according to the "Weight of the Nation video we watched) impacts obesity.

The environment impacts obesity by many ways. In the film, poverty was a big thing. It leads to obesity simply because they cant afford healthy foods. These environments are in poverty meaning that they can't afford the super markets that provide the healthy food. Another thing that impacts obesity is that these environments don't have places to excersice or trails to walk on. There is also fast food everywhere in these environments that is cheap.

Which part of Ellyn Satter's feeding philosophy interested you the most and why? (In other words, which one of her analytic case studies (AJ, Luis, Tiara, Shaun, the twins - Madison and Daniel) did you relate to and why?

The one that Ifound most interesting was the one about Tiara. I thought that is was kinda weird that the guy would make her ashamed of eating so much. I don't think that is right because if she is still hungry then she should eat. I also noticed that she was a smaller child as well so at this point there was no reason to stop her from eating.

Recommendations about nutrition and diet have changed over time. For example, we know believe that olive oil, nuts and fatty fish all protect against heart disease. The is contrary from the recommendations to limit dietary fat. How does the process of the scientific method inform you that this is reliable information?

The process if scientific method comes from scientist generating new questions not from previous final answers. Therefore when they produce a question such as the example provided, they came with a conclusion that supported and one that didn't support. The theory comes from the conclusion that supports and then another question is generated from the conclusion that didn't support.

Why are carbohydrates important (remember metabolism) for sprinting or working out at a high intensity?

The release of energy from carbs (during glycolysis) does not require oxygen

What is the role of preconception nutrition?

The role of preconception nutrition is to make sure that the fetus is healthy and the nutritional environment is good for the fetus growth and development.

Why are protein supplements not necessary for physical activity?

They are not necessary for physical activity simply because your body already makes what it needs for physical activity. Also, when you have too much amino acid, your body stores it as fat. So therefore, these supplements do not help build muscle. P-Protein supplements are not regulated by the FDA. Only working muscle builds muscle. People can get the amount of protein needed to rebuild and repair muscle from foods (especially eaten right after the workout!)

Explain how vegetarians meet their protein needs without eating meat other animal products.

They can eat kidney beans, nuts, soy (tofu), and quinoa. These are all good in protein.

How can a regular work out routine help your body burn fat? Describe two things.

This can help because the more you work out, the more muscle you get. When we get more muscle, the faster our metabolism gets as well. Also, we increase our endurance. Therefore, when our body replaces fat with muscle, our bodies burn more calories when we are resting.

Why doesn't "spot reducing for fat" - like doing crunches or sit ups not really work?

This does not work because the muscles are not the fat. The fat cells don't release fatty acid into the muscles, they release it into the blood .

In which foods do we find trans fatty acids? In which foods do we find saturated fatty acids?

Trans Fatty Acid: fried food/fast food and baking goods like cookies Saturated Fatty Acids: Coconut Oil, Bacon, Cream Cheese

How are trans fats actually more harmful than saturated fats to your health?

Trans fats are more harmful to our health rather than saturated fats because they can decrease our HDL cholesterol. Also saturated fats come naturally through mainly animal foods. While trans fats come from hydrogenated fats (like baked goods) making them more unhealthy.

What are at least 2 diet related concerns that may occur during pregnancy?

Two diet related concerns that may occur during pregnancy are if you have too much caffeine, the fetus only has limited ability to metabolize it and malnutrition can occur and cause harm to the fetus.

What are two nutritional concerns (potential problems) for children? Be specific

Two nutritional concern are obesity and malnutrition. Obesity is a potential problem because it can effect the child when they grow into an adult as well. Most people don't know malnutrition children is not an uncommon thing. Ont thing about malnutrition children is that they can potentially get bombs on parts of thier bones and their muscle starts to deteriorate away.

Which of the following would minimize vitamin loss from foods?

Use a microwave to cook vegetables, grains

Fingerlike projections in the small intestine that facilitate the absorption of most nutrients

Villi

Another reason to not take antibiotics regularly is because the medicine kills bacteria that make this vitamin . . . (and one of it's functions is to assist in blood clotting)

Vitamin K

This vitamin is synthesized in the intestine by bacteria and can be negatively affected by taking antibiotics

Vitamin K

Describe the relationship between nutrition and behavior. How does television influence nutrition?

When a child watches television commucials that are showing snacks and foods then it has been found that the child will began to preference those foods.

When would we see the condition of positive nitrogen balance? (Make sure to use your own words and not copy from the textbook!)

When someone consumes more nitrogen than there body is putting out so they have protein in the new tissue while they still add blood and other cells to their body. you can see this in someone recovering from an illness.

How and when should solid foods be offered to infants?

When the tounge thrust is gone then infants can eat from a spoon and the mouth should start to open then the infants see a spoon. This should happen around 6 months.

How does hunger, appetite, satiation, and satiety impact energy balance (e.g. weight management). Discuss and give an example

When we have too much energy in our bodies, it is stored as fat. Hunger promotes eating. Satiation tells us when we have had enough to eat. Satiety tells us when we are hungry again and appetite is a pleasant sensation associated with food.

What is one food recommendation Dr. Painter makes (hint - it's not reducing fat intake) for heart health and how does that recommendation improve how well the heart works?

Whole Foods diet with the four components. It drops LDL-HDL Cholesterol ratio level 30% in two weeks and maintained it.

Why is it unnecessary (and wasteful) to eat extra protein to build muscle?

Working the muscle is what builds the muscle, as long as there is adequate protein.

Foods should be introduced to an infant one at a time because:

any allergic reactions can be detected

Which of the following foods would suppress the appetite (and aid in weight loss)?

apple P-Review highlight of chapter 4 - under appetite control - liquids are less likely to satisfy appetite. Drinking your kcals (carbs) will cause you to still feel hungry!

Which of the following would be good sources of fiber?

apple potato with skin spinach peanuts black beans

Which of the following are high-fiber foods?

apple raisins mashed "dirty" potatoes (with skin) legumes

Saturated fatty acids:

are fully loaded with hydrogens

Why can a person have their gallbladder removed yet still be able to eat fat?

bile is made in the liver and stored in the gallbladder

A synthetic form of a vitamin (like in a pill) cannot be absorbed as well by the body (in most cases) as the natural form found in food. This is known as what?

bioavailability

Vitamin or mineral supplements taken just before an event are useless for improving performance because:

body needs hours or days for the nutrients to do their work

If an essential amino acid that is needed to make a protein is unavailable, the cells must:

break down proteins to obtain it

If a mom has a cold, what way is the best way to feed the baby?

breastmilk

The energy yielding nutrients are

carbohydrates, fats, proteins

How does the body metabolize and store nutrients during feasting? In other words - what happens when you eat too many carbohydrates, proteins and fats? How easy or difficult is it to store each of the nutrients (in terms of energy and conversion). Please use your own words - I can tell when it's from the textbook or internet! :) Keep this simple - make a list - for example, carbs - how does the body store - how easy/difficult it is to store them? Protein - how easy are these to store - in what form? Fats - how easy are these to store - in what form?

carbs- they are turned into glucose and then made into glycogen. It is pretty hard to store them. They can get stored i the muscles and liver and then if there is too much it is stored as fat. protein- these are also hard to store as they can be stored as fat as well. fats- extra fat gets stored as fatty acid and its also easy to store.

A cracker becomes glucose. Is this anabolic or catabolic?

catabolic

Fatty acids provide energy. Is this anabolic or catabolic?

catabolic

If you want to improve your LDL levels - which of the following should be used in the diet?

coconut oil canola oil

Most vitamins function in metabolism as:

coenzymes

Some people are missing the ____ lactase, which causes inability to hydrolyze lactose

enzyme

A person with lactose intolerance cannot have cheddar cheese on their turkey sandwich

false

After you first get up in the morning, you can do a decent workout (30 minutes aerobic activity) if you have a piece of toast with butter right before working out.

false

True or false: Eating "extra" of one mineral causes no interactions with other minerals.

false

True or false: Eating a good source of Vitamin A daily is necessary for good health

false P-It is a fat soluble vitamin (really a precursor) and we store it in our fat stores! Therefore, a couple of times a week is enough!

Due to the high number of carbons and hydrogens bonds that can be oxidized, which of the following provides the most energy (kcalories)

fats

Which nutrient passes through the GI tract mostly undigested and unabsorbed?

fiber

This vitamin is known for preventing birth defects, but also has an important job in protecting the heart. You find in green leafy vegetables and lentils are loaded with it!

folate

After a person has fasted beyond glycogen depletion, the brain adapts to using _____ for some of its fuel needs.

glucogenic amino acid

If you don't eat enough carbohydrates, the body will make it from protein (from your muscle) in a process called:

gluconeogenesis

"Hitting the wall" or "bonking" is a term that runners and cyclist use to describe what?

glucose depletion

Which of the following minerals can we see an immediate deficiency through behavior of "unmotivated and apathetic?"

iron P- yep, iron - even before a blood test indicator, someone exhibiting low energy or apatheic behavior might have an iron deficiency. What about you? Are you getting enough iron? It can also negatively affect your mood if your iron status is compromised!

What is one health benefit of omega 3 fatty acids?

it supports heart health

When pyruvate cannot be converted into acetyl-CoA because no oxygen is present, it is instead converted to _____ . This is the cause of muscle pain and fatigue during intense exercise.

lactic acid

Glycogen is stored mainly in which of the following tissues?

liver and muscle

Immediately after absorption, which circulatory system carries the fats?

lymphatic

Fat differs in digestion and absorption as it enters where?

lymphatic system

Many people must have their gallbladder removed. They can still eat limited amounts of fat because bile acids are:

manufactured by the liver

End products of the digestive process are

monosaccharides (glucose), amino acids, fatty acids and glycerol

End products of the digestive process are:

monosaccharides, amino acids, fatty acids, and glycerol

How does the body adapt to fasting (beyond the glycogen stage)? How does the brain get the glucose it needs and what else happens if a person keeps fasting? (Make sure your answer is in your own words here . . . no copying from text or internet - I can tell!)

our body eventually adapts to ketone bodies after fasting. With that being said, the brain will start getting the glucose it needs from ketone bodies. P-what about gluconeogenesis?

Most digestive enzymes are synthesized (made) by the:

pancreas and small intestine

As a student who has class at 8 a.m., what is the best combination of foods to help your brain and body work best?

peanut butter on whole grain bread with a banana and water

Why is it a bad idea to eat too much fiber (like taking fiber supplements)?

phytic acid in whole grains binds minerals

Which of the following help(s) protect against cancer?

phytochemicals

Weight loss and physical activity may protect against heart disease by:

raising HDL and lowering blood pressure

Chylomicrons are produced in the:

small intestine

Most of the digestive processes for carbohydrates occur in the

small intestine

Which of the following does the most digestion of carbohydrates in the body?

small intestine

Daniel decides he is going to "bulk up" with protein supplementation. What is going to happen to those extra amino acids he has ingested?

stored as fat

When protein consumption is in excess of body needs and energy needs are met, the excess amino acids are metabolized and:

stored as fat

Diets high in added sugars increase a person's risk for heart disease.

true

If you ate a bunch of simple sugar (like when drinking a regular soda and not eating anything else), you're more likely to be sleepy than "hyper."

true

Some minerals, like iron, can be bound chemically by items found in foods (like phytates) and therefore, cannot be absorbed by the body.

true

True or false: Eating Vitamin C food sources daily is necessary for good health

true

true or false: Minerals cannot be destroyed when cooking foods

true P-Minerals are inorganic - we don't have to worry about losing them during food processing

Which of the following strategies would NOT be effective for feeding children?

use dessert as a reward for eating vegetables

Which of the following vitamins and minerals serve as antioxidants (they protect our cells from free radicals)

vitamin C vitamin E vitamin A selenium

Foods within a given food group of the USDA food patterns are similar in their content of

vitamins and minerals

Because Vit C, and the B vitamins are water soluble, preparing them in too much of this _____, we would lose them!

water

Why is it not possible to take insulin orally (a hormone) and expect it to act as a hormone?

you can not take it by mouth because it will never get the chance to enter your blood. Our bodies will break it down too fast. Therefore, the insulin would be inactivated.