Final

How many kcalories = 1 pound?

1 pound = 3500 kcalories

What percentage of total energy intake should be furnished by Pro?

10-35%

gram to kcal

1g=7.7kcal

What exercise intensity is recommended to achieve and maintain physical fitness, include target % of maximal heart rate.

50-70% of your estimated maximal heart rate.

What percent of our total kcalorie needs can be attributed to BMR?

60-75%

What is Dowager's hump?

A symptom of osteoporosis

intuitive eating

An approach developed to help people move away from chronic dieting that includes choosing foods without feeling guilty, honoring one's hunger, respecting fullness, and enjoying the pleasure of eating.

Why does an egg have a PDCAAS of 1?

An egg provides one essential amino acid

myoglobin

An iron-containing protein found in muscle cells.

How is BMI calculated?

BMI = wt. (kg)/ht (m)2 -Does not reflect body composition Formula for BMI using pounds & inches BMI (kg/m2)= [Weight (lb.)/height(inches)2] x 703

Calcium Homeostasis

Calcium balance in the blood is a high priority If too low or too high: the intestines, bones and kidneys respond to correct it ◦PTH (parathyroid hormone) increases blood calcium -Stimulates calcium release from bone -Reduces calcium excretion by kidney Calcitonin lowers blood calcium -Inhibits release from bone

Best way to measure bone density

DEXA or DXE Duel Energy X-ray Absorptiometry

To achieve fitness, a person needs to exercise at least 1 hour each day. True or False

False

During exercise, our desire to drink is enough to prompt us to consume enough water or fluids. True or False

False During exercise, our desire to drink is enough to prompt us to consume enough water or fluids.

Given adequate exposure, sunlight is an excellent direct source of vitamin D. True or False

False Sunlight is not a direct source of vitamin D; rather, the body can use the energy from sunlight to convert 7-dehydrocholesterol to a precursor of vitamin D.

What are 2 ways the body gets vitamin K?

Food or gut bacteria (not newborns)

What is dizziness a common symptom of?

Malnutrtion

calcitriol

The primary active form of vitamin D in the body. Also known as 1,25-dihydroxyvitamin D3

dual-energy

X-ray absorptiometry (DXA, DEXA) Currently the most accurate tool for measuring bone density.

Which of the following foods would be most likely to interfere with iron absorption? a)Orange b)Tomato c)Beans d)Beef

c)Beans

How should endurance athletes best fuel themselves during workouts lasting more than 1 hour?

lots of water and protein

metallothionein

metallothionein A zinc-containing protein within the enterocyte; it assists in the regulation of zinc homeostasis.

What is the primary site for absorption of nutrients?

microvilli in the Jejunum (Small intestine) ►Where most digestion & absorption of nutrients occur ►Food travels from duodenum to jejunum to ileum ►Fluid & enzymes are added by the pancreas and gallbladder Villi: finger-like projections on the inner surface of the intestine. ►Microvilli are located on the villi Microvilli: the absorptive site. ►Nutrients are transported across the membrane Crypts: spaces between villi.

What does zinc planyan important role in?

needed for enzymatic functioning helps maintain the structural integrity and shape of proteins regulator of gene expression, zinc helps turn genes "on" and "off," -regulating the body functions these genes control

What are food sources of copper?

organ meats, seafood, nuts, and seeds.

prebiotic

prebiotic Non-digestible carbohydrates (i.e., dietary fiber) that support the health and proliferation of the GI flora.

What are erythrocytes?

red blood cells -Transport oxygen

What disease is caused by a deficiency of vitamin D?

rickets (in children), osteomalacia, and osteoporosis

Vitamin B6 (pyridoxine)

roles -Essential for heme synthesis -Integral part of heme complex Sources: meats, poultry, fish, soy-based meat substitutes, ready-to-eat cereals, starchy vegetables

How does one begin planning for a healthful weight loss?

-Set Realistic goals -Eat Smaller Portions of Nutrient-Dense Foods -Participate in Regular Physical Activity -Incorporate Appropriate Behavior Modifications into Daily Life

The primary fuel for high-intensity endurance activities is _________. -a. carbohydrate -b. fat -c. protein -d. vitamins

-a. carbohydrate

Substances used to improve exercise and athletic performance are called __________ aids. -a. ergogenic -b. band -c. anabolic -d. muscle

-a. ergogenic

Athletes, particularly female and young athletes, need to increase their intake of ____ to increase red blood cell production. -a. iron -b. calcium -c. vitamin A -d. vitamin C

-a. iron

A sound fitness program _______. -a. meets the personal goals -b. includes the same routine -c. must include an element of pain -d. requires daily participation

-a. meets the personal goals

Any movement produced by muscles that increases energy expenditure is called _______. -a. physical activity -b. leisure time activity -c. physical fitness -d. exercise

-a. physical activity

Characteristics of vitamin A What is its purpose in the body?

-antioxidant -3 active forms: Retinol, retinal, and retinoic acid Purpose in body -Vision -cell differention -immunity function -sexual reproduction -healthy bone growth

The common currency of energy for virtually all cells of the body is _____. -a. ADP -b. ATP -c. CP -d. pyruvate

-b. ATP

Regular physical activity does all of the following EXCEPT _________. -a. lowers triglyceride -b. increases body fat -c. enhances gastric motility -d. strengthens bones

-b. increases body fat

A function of water is to ______________. -a. increase body temperature -b. transport nutrients -c. provide energy -d. promote heat syncope

-b. transport nutrients

The estimated maximal heart rate for a 25 year-old individual would be ______ beats per minute. -a. 125 -b. 150 -c. 195 -d. 220

-c. 195

Regular physical activity does all of the following EXCEPT _________. -a. maintains healthy blood pressure -b. strengthens the heart muscle -c. elevates the risk for diabetes -d. increases HDL cholesterol

-c. elevates the risk for diabetes

Eating small, frequent meals throughout the day is called _________. -a. carbohydrate loading -b. making weight -c. grazing -d. snacking

-c. grazing

Placing extra physical demand on the body to improve fitness is called ____________. -a. atrophy -b. intensity -c. overload principle -d. hypertrophy

-c. overload principle

The best food choice when attempting carbohydrate loading before endurance events is _________. -a. whole milk -b. French fries -c. pasta -d. hot dog

-c. pasta

The ability to carry out daily tasks with rigor and alertness is called _________. -a. physical activity -b. leisure time activity -c. physical fitness -d. exercise

-c. physical fitness

Regular physical activity does all of the following EXCEPT _________. -a. improves sleep pattern -b. enhances flexibility -c. reduces the need for dietary carbohydrates -d. shortens transit time of potential cancer-causing agents through the gut

-c. reduces the need for dietary carbohydrates

The beverage that is generally adequate for activities lasting less than one hour is __________. -a. fruit juice -b. carbonated soda -c. water -d. sports drink

-c. water

set-point hypothesis

A hypothesis suggesting that the body raises or lowers energy expenditure in response to increased and decreased food intake and physical activity. This action maintains an individual's body weight within a narrow range.

body mass index (BMI)

A measurement representing the ratio of a person's body weight to his or her height (kg/m2).

What is Body Mass Index?

A measurement representing the ratio of a persons body weight to his or her height -•Preferred method of assessing body weight

direct calorimetry

A method used to determine energy expenditure by measuring the amount of heat released by the body.

indirect calorimetry

A method used to estimate energy expenditure by measuring oxygen consumption and carbon dioxide production.

fluorohydroxyapatite

A mineral compound in human teeth that contains fluoride, calcium, and phosphorus and is more resistant to destruction by acids and bacteria than hydroxyapatite.

T-score

A numerical score comparing an individual's bone density to the average peak bone density of a 30-year-old healthy adult, to determine the risk for osteoporosis.

heat stroke

A potentially fatal heat illness characterized by hot, dry skin; rapid heart rate; vomiting; diarrhea; elevated body temperature; hallucinations; and coma.

carbohydrate loading

A process that involves altering training and carbohydrate intake so that muscle glycogen storage is maximized; also known as glycogen loading.

peptide YY (PYY)

A protein produced in the gastrointestinal tract that is released after a meal in amounts proportional to the energy content of the meal; it decreases appetite and inhibits food intake.

What is ghrelin?

A protein synthesized in the stomach that acts as a hormone - role in appetite regulation by stimulating appetite

ghrelin

A protein synthesized in the stomach that acts as a hormone and plays an important role in appetite regulation by stimulating appetite.

TCA cycle

A repetitive series of eight metabolic reactions, located in the cell mitochondria that metabolizes acetyl CoA for the production of carbon dioxide, high energy GTP, and reduced coenzymes NAHD and FADH through a series of carries resulting in ATP production

Glycolysis

A sequence of chemical reactions that convert glucose to pyruvate

meat, fish, poultry (MFP) factor

A special factor found in meat, fish, and poultry that enhances the absorption of nonheme iron.

ferritin

A storage form of iron found primarily in the intestinal mucosa, spleen, bone marrow, and liver.

hemosiderin

A storage form of iron occurring primarily in conditions of iron overload.

exercise

A subcategory of leisure-time physical activity; any activity that is purposeful, planned, and structured.

What is intrinsic factor? Why is it important?

A substance produced by the mucosa of the stomach and intestines that is essential for the absorption of vitamin B12 Needed in order for the body to absorb B12

Gluconeogenesis

A synthesis of glucose from noncarbohydrate precursors such as glycogenic amino acids and glycerol

brown adipose tissue

A type of adipose tissue that has more mitochondria than white adipose tissue and can increase energy expenditure by uncoupling oxidation from ATP production. It is found in significant amounts in animals and newborn humans.

osteomalacia

A vitamin D-deficiency disease in adults, in which bones become weak and prone to fractures.

rickets

A vitamin D-deficiency disease in children. Symptoms include deformities of the skeleton, such as bowed legs and knocked knees.

matrix Gla protein

A vitamin K-dependent protein located in the protein matrix of bone and in cartilage, blood-vessel walls, and other soft tissues

osteocalcin

A vitamin K-dependent protein that is secreted by osteoblasts and is associated with bone turnover.

What hormone controls blood calcium levels?

Parathyroid hormone (PTH) PTH (parathyroid hormone) increases blood calcium -Stimulates calcium release from bone -Reduces calcium excretion by kidney Calcitonin lowers blood calcium -Inhibits release from bone

antigens

Parts of a molecule, usually large proteins, from microbes, toxins, or other substances that are recognized by immune cells and activate an immune response.

The primary benefit of aerobic exercise is increased musculoskeletal strength. True or False

True Although the overload must be appropriate to gradually progress toward your fitness goals while avoiding injury, a sound fitness program does overload the body.

Being underweight can be just as detrimental to health as being obese. True or False

True Being underweight increases our risk for illness and premature death and in many cases can be just as unhealthful as being obese.

The body is capable of making vitamin D, so we do not necessarily have to consume it in our diet. True or False

True During exposure to sunlight, ultraviolet radiation converts a cholesterol compound in skin cells to vitamin D.

What is the primary vitamin D source in the American diet?

fortified foods, such as milk

Which food groups are the best source of Vitamin C?

fruits and vegetables

What are the side effects of a high-protein, low-carb diet?

high cholesterol, osteoporosis, kidney disease, and low energy, dehydration

Characteristics of cholesterol?

•Is the starting substrate for: -Bile acids, sex hormones, adrenal hormones, vitamin D •Most cholesterol is found in cells

Which food groups are the best source of protein?

•Meats •Dairy products •eggs •Legumes (including soy) •Whole grains •nuts •"New foods" (ancient grains, quorn)

What are characteristics of fats that are more saturated?

•Saturated fatty acids have hydrogen atoms surrounding every carbon in the chain (no double bond) •Monounsaturated fatty acids lack one hydrogen atom (one double bond) •Polyunsaturated fatty acids have more than one double bond Saturated fatty acids form straight, rigid chains, packed tightly together Saturated fatty acids are solid at room temperature -Animal fats, butter, and lard are high in saturated fatty acids -More stable -Higher smoke point Less rancidity

Obesity increases the risk of what diseases?

•Type 2 diabetes - 3x more common •hypertension •Cardiovascular disease •Sleep apnea •osteoarthritis •Some cancers •Gallbladder disease •Respiratory problems •Pregnancy & surgery complications

BMI Ranges

•Underweight - BMI under 18.5 •Healthy weight - BMI 18.5 to 24.9 •Overweight - BMI 25 to 29.9 •Obesity - BMI 30 to 39.9 •Morbid obesity - BW exceeds 100% of normal; BMI greater than or equal to 40

weight circumfrence risk levels

•Women with waist circumference of ⭡ 35" •Males with waist circumference of ⭡ 40" •Waist to hip ratio •Women - ⭡ 0.80 Males - ⭡ 0.90

Characteristics of Selenium What is its purpose in the body?

•antioxidant •helps spare vitamin E and prevents oxidative damage to cell membranes. Roles in Body -Selenium needed for production of thyroid hormone. -involved in maintenance of basal metabolism and body temperature. -play a role in immune function

leptin

A hormone, produced by body fat, that acts to reduce food intake and to decrease body weight and body fat.

drifty gene hypothesis

A hypothesis suggesting that random mutation and drift in the genes that control the upper limit of body fatness can help explain why some people become obese and others do not.

thrifty gene hypothesis

A hypothesis suggesting that some people possess a gene (or genes) that causes them to be energetically thrifty, resulting in their expending less energy at rest and during physical activity.

protein leverage hypothesis

A hypothesis suggesting that the body has a fixed daily dietary protein target, and because our current diets are proportionally higher in carbohydrates and fats and lower in protein, we overeat to meet this target.

phylloquinone

(vitamin K1) The form of vitamin K found in plants.

menaquinone

(vitamin K2) The form of vitamin K produced by bacteria in the colon.

What are the four components of physical fitness?

-Cardiorespiratory fitness -Musculoskeletal fitness -Flexibility -Body composition

What body processes use zinc?

-Cell growth and replication -gene expression -protein and lipid metabolism -hemoglobin activity -immune function -night vision -hormone activity -fertility and reproduction -sexual maturation

Why is maintaining blood calcium important?

-Helps grow a healthy skeleton in early life and minimize bone loss later in life. -Helps nerve function, cellular metabolism, muscle contraction, and blood clotting If too low or too high: the intestines, bones and kidneys respond to correct it ◦PTH (parathyroid hormone) increases blood calcium Stimulates calcium release from bone Reduces calcium excretion by kidney Calcitonin lowers blood calcium Inhibits release from bone

What impairs iron absorption?

-MFP (meat, fish, and poultry) factor -Vitamin C -Hydrochloric acid -Cooking in cast-iron skillets Using cast iron pans to cook acidic foods # iron content

What food groups are the best source of calcium?

-Milk, yogurt: primary sources Soy milk can be an alternative IF it's fortified w/ calcium -Tofu: can be a good source if made w/ calcium Kale 3 cups vs 1 cup milk for same amount of calcium

Who is at risk for vitamin D deficiency?

-People who have Crohn's disease -live above the 37th latitude -children

What is BMR...

Basal Metabolic Rate -the rate at which the body burns energy when the organism is resting

Characteristics of Beta-carotene What is its purpose in the body?

-caretenoid -Provitamin: inactive form of vitamin A -antioxidant properties role in body -enhancing immune system -protecting skin from sun's ultraviolet rays damage -protecting eyes from damage, preventing or delaying age-related vision impairment

Athletes should consume about ______% of their total energy intake from carbohydrate. -a. 20-25 -b. 25-30 -c. 30-50 -d. 55-60

-d. 55-60

A sub category of leisure time activity that refers to activity that is purposeful, planned, and structured is called ________. -a. physical activity -b. leisure time activity -c. physical fitness -d. exercise

-d. exercise

A food to avoid in a pre-game meal is _______. -a. low-fat milk -b. fruits -c. bread -d. hot dog

-d. hot dog

The body can generate ATP from the breakdown of all of the following nutrients EXCEPT _______. -a. carbohydrate -b. fat -c. protein -d. vitamins

-d. vitamins

Iron Toxicity

1. Hemochromatosis -Genetic disorder -More common in men than women -Builds up over the years, causes diabetes, heart disease, liver cirrhosis, liver cancer 2. Repeated Blood Transfusions 3. Massive Doses of Supplemental Fe -Symptoms -Apathy -Fatigue -infections Excess iron can promote formation of free radicals. Iron Poisoning Leading cause of accidental poisoning of small children Symptoms -Nausea, vomiting, diarrhea, rapid heartbeat -Death can occur within hours

What is the minimum amount of exercise recommended to maintain a general level of health based on the Physical Activity Guidelines for Americans?

150 minutes/week moderate intensity aerobic activity, or 75 minutes/week of vigorous intensity

What is leptin?

A hormone produced by adipose tissue that acts to reduce food intake and to decrease body weight and body fat

parathyroid hormone (PTH)

A hormone secreted by the parathyroid gland when blood calcium levels fall. It increases blood calcium by stimulating the activation of vitamin D, increasing reabsorption of calcium from the kidneys, and stimulating osteoclasts to break down bone. Also known as parathormone.

What percentage of total energy intake should be furnished by Fats?

20-35%

What percentage of total energy intake should be furnished by CHO?

45-65%

What is oxidation?

A chemical reaction in which an atom loses an electron, typically to an atom of oxygen.

metabolic syndrome

A clustering of risk factors that increase one's risk for heart disease, type 2 diabetes, and stroke, including: abdominal obesity; higher-than-normal triglyceride levels; lower-than-normal HDL-cholesterol levels; higher-than-normal blood pressure (greater than or equal to 130/85 mm Hg); and elevated fasting blood glucose levels.

hypercalcemia

A condition characterized by an abnormally high concentration of calcium in the blood.

hypocalcemia

A condition characterized by an abnormally low concentration of calcium in the blood.

hypomagnesemia

A condition characterized by an abnormally low concentration of magnesium in the blood.

fluorosis

A condition characterized by staining and pitting of the teeth; caused by an abnormally high intake of fluoride.

morbid obesity

A condition in which a person's body weight exceeds 100% of normal, putting him or her at very high risk for serious health consequences; a BMI = of 40 kg/m2 or higher. Also called severe obesity.

calcium tetany

A condition in which muscles experience twitching and spasms due to inadequate blood calcium levels.

Characteristics of osteoporosis? Who is at greatest risk?

A condition in which the body's bones become weak and break easily -Thin and weak bones and low bone mass most at risk -Women -advanced age -thin body structure -early menopause -smoking

hypermagnesemia

A condition marked by an abnormally high concentration of magnesium in the blood.

hephaestin

A copper-containing protein that oxidizes Fe2+ to Fe3+ once iron is transported across the basolateral membrane by ferroportin.

ceruloplasmin

A copper-containing protein that transports copper in the body. It also plays a role in oxidizing ferrous to ferric iron (Fe2+ to Fe3+).

atrophy

A decrease in the size of a tissue, organ, or body part that results from malnutrition, poor circulation, reduced innervation, disuse, or other factors.

cortical bone (compact bone)

A dense bone tissue that makes up the outer surface of all bones, as well as the entirety of most small bones of the body.

osteoporosis

A disease characterized by low bone mass and deterioration of bone tissue, leading to increased bone fragility and fracture risk.

multifactorial disease

A disease that may be attributable to one or more of a variety of causes

calcium rigor

A failure of muscles to relax, which leads to a hardening or stiffening of the muscles; caused by high levels of blood calcium.

macrocytic anemia

A form of anemia manifested as the production of larger than normal red blood cells containing insufficient hemoglobin; also called megaloblastic anemia; caused by deficiency of folate or vitamin B12.

microcytic anemia

A form of anemia manifested as the production of smaller than normal red blood cells containing insufficient hemoglobin; it can result from deficiency of iron or vitamin B6.

doubly labeled water

A form of indirect calorimetry that measures total daily energy expenditure through the rate of carbon dioxide production. It requires the consumption of water that is labeled with nonradioactive isotopes of hydrogen (deuterium,or 2H) and oxygen (18O).

pernicious anemia

A form of macrocytic anemia that is the primary cause of a vitamin B12 deficiency; occurs at the end stage of an autoimmune disorder that causes the loss of various cells in the stomach.

iron-deficiency anemia (stage III)

A form of microcytic anemia that results from severe iron deficiency.

heat exhaustion

A heat illness characterized by excessive sweating, weakness, nausea, dizziness, headache, and difficulty concentrating. Unchecked, heat exhaustion can lead to heat stroke.

creatine phosphate (CP)

A high-energy compound that can be broken down for energy and used to regenerate ATP.

cytotoxic T cells

Activated T cells that kill infected body cells.

helper T cells

Activated T cells that secrete chemicals needed to recruit, promote, or activate other immune cells.

What do B12 and folate have in common?

Activated by loss of methyl group removed by B12 on folate Convert homocysteine to methionine

cool-down

Activities done after an exercise session is completed; should be gradual and allow your body to slowly recover from exercise.

moderate-intensity activities

Activities that cause moderate increases in breathing, sweating, and heart rate.

low-intensity (or light-intensity) activities

Activities that cause very mild increases in breathing, sweating, and heart rate.

vigorous-intensity activities

Activities that produce significant increases in breathing, sweating, and heart rate; talking is difficult when exercising at a vigorous intensity.

Which food groups are the best source of Vitamin A?

Beef liver, carrots, sweet potato, chicken liver, spinach, mango, apricot, prunes, and cereal

What are the advantages and limitations to BMI?

Advantages -Easy -Generally indicative of body fatness for most healthy adults -Screening tool to categorize a person's weight and whether that weight places a person at increased health risks. Limitations -Cannot determine exact body fatness or fat distribution -Not accurate for those with high upper-body fat -Not a good indicator of body fat in those over age 65 or those under age 2** -Not reflective of bone or muscle growth in young children -Does not account for cultural differences in body composition

warm-up

Also called preliminary exercise; includes activities that prepare you for an exercise bout, including stretching, calisthenics, and movements specific to the exercise bout.

What is the thermic effect of food?

An estimation of energy required to process food (digest, absorb, transport, metabolize, store). -Estimated at 10% of energy intake carbs use more energy than lipid meals

ferroportin

An iron transporter that helps regulate intestinal iron absorption and the release of iron from the enterocyte into the general circulation

What diseases are caused by a B12 deficiency? Iron deficiency? Folate deficiency?

Anemia, Crohn's disease, celiac disease, and graves disease

Good food sources of vitamin B12.

Animal products and cereals/dairy beverages (soy milk)

What foods are high in cholesterol?

Animal-based foods primarily as cholesterol esters -abundant in fatty animal products: butter, egg yolks, whole milk, meats, and poultry. -Lean meats and low-or reduced-fat milk, yogurt, and cheeses have little cholesterol.

Which carotenoid acts as an antioxidant that is converted to vitamin A in the body?

Beta-carotene

What are the primary functions of vitamin K?

Blood clotting and synthesis of the bone protein osteocalcin -Acts as a coenzyme that assists in the synthesis of several proteins involved in the coagulation of blood

Characteristics of vitamin E What is its purpose in the body?

Antioxidant Tocopherols •alpha (a) •beta (b) •gamma(g) •delta (d) Alpha-tocopherol, most in our diet •Protects polyunsaturated fatty acids (PUFAs), fatty cell components, and LDLs from oxidization (lower heart disease risk) •Protects red blood cell membranes and lung cells •Anticoagulant properties, opposes excessive clot formation •Normal nerve and muscle development in early life •Enhances immune system •Improves vitamin A absorption, if intake is low

What is leisure - time physical activity?

Any activity not related to a person's occupation -including competitive sports, recreational activities, and planned exercise training

leisure-time physical activity

Any activity not related to a person's occupation; includes competitive sports, recreational activities, and planned exercise training.

physical activity

Any movement produced by muscles that increases energy expenditure; includes occupational, household, leisure-time, and transportation activities.

What is the most highly fortified/enriched food on the market today?

Breakfast cereals

What minerals are found in our bones?

Calcium, phosphorus, magnesium, and fluoride, Vitamin D, Vitmain K

What nutrients can be converted to body fat and stored as adipose tissue?

Carbs and proteins

platelets

Cell fragments that aggregate to form blood clots that help slow or stop bleeding.

adipokines

Cell signaling proteins secreted by adipose tissue; some promote inflammation.

osteoblasts

Cells that deposit bone matrix for bone formation.

osteoclasts

Cells that erode the surface of bones by secreting enzymes and acids that dig grooves into the bone matrix.

grazing

Consistently eating small meals throughout the day; done by many athletes to meet their high energy demands.

Copper

Copper: Functions Cofactor -In metabolic pathways to produce energy -Works with vitamin C in production of collagen & elastin Combats free radicals Facilitates proper transport of iron -Fe+2 ---> Fe+3 (oxidation) Toxicity Wilson's Disease: -Copper accumulates in liver and brain -Controlled by reducing Copper intake, using chelating agents, Zinc supplements Deficiency -Rare -Associated w/ premature infants; malnourished children and adults

Magnesium and HTN

Critical to heart function Seems to protect against HTN and heart disease. People living in areas of the country with "hard" water, which contains high concentrations of calcium and magnesium, tend to have low rates of heart disease.

Which foods are the best sources of calcium?

Dairy (milk & yogurt), broccoli, and leafy greens Tofu: can be a good source if made w/ calcium

specific immune function

Defensive activities that require adaptation of white blood cells that recognize antigens and that multiply to protect against the pathogens carrying those antigens; also called adaptive immunity or acquired immunity.

LIFESTYLE CHOICES AFFECTING BODY WEIGHT

Diet & exercise habits •Higher fat diets are stored more easily as adipose tissue than high carb or high protein diets. •Protein has highest satiety value •Decrease fat to below 35% of kcalories Inactive lifestyle •TV and screen time •Driving not walking •Escalators and no stairs •No structured or recreational physical activity Many times, these habits are learned in childhood and continue into adulthood

What are the effects of a high sugar diet?

Diets high in added sugars: -Contribute to tooth decay -Increase risk factors for CVD -Associated with diabetes and obesity

What is fluorosis?

Discoloration of the teeth due to ingestion of too much fluoride during tooth development. Excessive fluoride. -Pitted teeth

heat syncope

Dizziness that results from blood pooling in the lower extremities; often results from standing too long in hot weather, standing rapidly from a lying position, or stop-ping suddenly after physical exertion.

What is a desirable lipid profile for heart health?

Everyone 20 yrs. or older should have a lipid profile done once/5yrs -LDL cholesterol<100 mg/dL is optimal -Total Cholesterol <200 -HDL Cholesterol >50 for females, > 40 for males

stretching

Exercise in which muscles are gently lengthened using slow, controlled movements.

resistance training

Exercise in which our muscles act against resistance.

aerobic exercise

Exercise that involves the repetitive movement of large muscle groups, increasing the body's use of oxygen and promoting cardiovascular health.

Eating extra protein beyond our requirements helps us to build muscle. True or False

False

Iron deficiency causes pernicious anemia. True or False

False

Physical activity and exercise mean basically the same thing and are terms that can be used interchangeable. True or False

False

To reduce their risk of having a baby with a serious central nervous system defect, women should begin taking folic acid supplements when they are planning a pregnancy or as soon as they learn they are pregnant. True or False

False

A dietary fat intake of 15% to 25% is generally recommended for athletes. True or False

False A fat intake of 20% to 35% of total energy intake is generally recommended for most athletes, with less than 10% of total energy intake as saturated fat. This is the same as the AMDR for non-athletes.

Pear-shaped fat patterning is known to increase a person's risk for many chronic diseases, including diabetes and heart disease. True or False

False Apple-shaped fat patterning, or upper-body obesity, increases the individual's risk for many chronic diseases.

Getting your body composition measured at the local fitness center will give you an accurate assessment of your body fat level. True or False

False Body composition assessments can help give us a general idea of body fat levels, but most methods are not extremely accurate.

Carbohydrate loading before a 1,500-meter run can improve performance. True or False

False Carbohydrate loading may help improve performance for endurance events, such as marathons and triathlons, but does not improve performance in nonendurance types of athletic events, such as a 1,500-meter run.

Taking protein supplements is necessary if your goal is to build muscle. True or False

False Evidence indicates that adequate protein intake is critical for muscle growth, and active people have higher protein needs than inactive people. However, protein supplements are not required to support muscle growth, as most Americans consume more than adequate protein from food. In contrast, weight-bearing exercise is necessary to appropriately stress the body and increase muscle mass and strength.

Although osteoporosis can lead to painful and debilitating fractures, it is not associated with an increased risk for premature death. True or False

False Fractures caused by osteoporosis often result in premature death.

Folate is the only B vitamin important for formation and maintenance of healthy blood. True or False

False In addition to folate, vitamin B6 and vitamin B12 promote blood health.

Although a majority of Americans are overweight, only about 20% of Americans are obese. True or False

False It is currently estimated that approximately 34.9% of all adults in the United States are considered obese.

Obesity is a condition that is simply caused by people eating too much food and not getting enough exercise. True or False

False Obesity is a multifactorial disease with many contributing factors. Although eating too much food and not getting enough exercise can lead to being overweight or obese, the disease of obesity is complex and is not simply caused by overeating.

Osteoporosis is a disease that affects only elderly women. True or False

False Osteoporosis is more common among elderly women, but elderly men are also at increased risk for osteoporosis. People of any age who suffer from an eating disorder, a malabsorption disorder, or certain other disorders may also develop osteoporosis.

Prescription weight-loss medications are typically advised for people who have a body mass index greater than or equal to 25.0 kg/m2. True or False

False Prescription weight-loss medications are associated with side effects and a certain level of risk, and are therefore advised only for people who are obese (BMI greater than or equal to 30 kg/m2). They are also advised for people who have a BMI greater than or equal to 27 kg/m2 who also have other significant health risk factors.

Sports anemia is a chronic decrease in iron stores that occurs in some athletes who have been training intensely for several months to years. True or False

False Sports anemia is not true anemia but a transient decrease in iron stores that occurs at the start of an exercise program as plasma volume increases ahead of increases in hemoglobin.

Green, leafy vegetables are our only significant sources of vitamin K. True or False

False The beneficial bacteria in the large intestine produce vitamin K.

As long as we stay active, we can continue to increase bone density throughout our lives. True or False

False The majority of our bone mass and bone density is built by our late teens and early 20s. Thus, it's critical that children and adolescents consume a healthy diet and participate in regular physical activity—behaviors that support bone development.

Anemia is the clinical term for iron deficiency. True or False

False The term anemia means "without blood" and can refer to any condition in which hemoglobin levels are low. Iron-deficiency anemia is just one type.

Very few foods - except milk, yogurt, and cheese - provide calcium. True or False

False There are many good sources of calcium besides milk, yogurt, and cheese, including calcium-fortified juices and milk alternatives, and green, leafy vegetables, such as kale, broccoli, and collard greens.

Physical activity of moderate intensity, such as walking, water aerobics, or gardening, does not yield significant health benefits. True or False

False Walking, water aerobics, heavy gardening, and other forms of moderate physical activity do yield significant health benefits if you engage in these activities for approximately 30 minutes a day most days of the week.

Recommendations for weight gain include avoiding both aerobic and resistance exercise for the duration of the weight-gain program. True or False

False Weight-gain programs should include both aerobic exercise for a healthy cardiovascular system and resistance training to build muscle mass.

Wilson's disease occurs when copper deficiency allows the accumulation of iron in the body. True or False

False Wilson's disease is a genetic disorder characterized by copper toxicity, and zinc supplementation is used in its treatment.

What are the characteristics of iron? · What does it do for the body?

Forms most common in diet: -Ferrous (Fe2+) and ferric (Fe3+) Required by enzymes to make DNA Roles in the body: 1. Cofactor 2. Forms a part of the electron carrier - Cytochrome Found -Hemoglobin -Myoglobin

Iron

Forms most common in diet: -Ferrous (Fe2+) and ferric (Fe3+) Roles in the body: 1. Cofactor 2. Forms a part of the electron carrier - Cytochrome Found -Hemoglobin -Myoglobin Required by enzymes to make DNA

What are the best sources of vitamin D?

Fruits, vegetables, and sunlight

Fluoride

Functions -Needed for teeth, bones -Adds strength; resistance to decay Sources -US: fluoride comes from municipal water and toothpaste -Fluoride supplements in children ◦Recommended that fluoride suplements are only for children whose primary source of drinking water is deficient. Toxicity Symptoms ◦N/V/D, abdominal pain ◦Fluorosis: discoloration of teeth from chronic high levels of fluoride Causes ◦Results from failed water system ◦Consumption of toothpaste ◦Fluoride supplementation

B-12 or Cobalamin

Functions: -Coenzymes: involved w/ new cell formation -Helps maintain nerve cells -Breakdown some FA and AA -Cyanocobalamin Absorption: -Pepsin and HCL release B12 from protein -B12 binds w/ intrinsic factor (IF) Food Sources: -Natural: Animal products ONLY -Fortified: cereals, dairy alternatives -Destroyed by microwaving Deficiency Results from: -Inadequate absorption -Elderly- less stomach acid, less intrinsic factor -Vegan: should supplement B12 Symptoms -Anemia results: called Pernicious Anemia -RBC are large and immature -Muscle weakness and neurologic damage

What is the primary storage form of carbohydrates in the body?

Glucose can be stored as glycogen if we do not need it for immediate use 🠶Glycogen in liver (~1/3 of glycogen stored here) -Can be broken down to glucose and used in other parts of the body -Storage is limited- only a few hours during excercise 🠶Glycogen in muscle (~2/3 of glycogen stored here) -Can be broken down to glucose and used only by the muscle 🠶Glycogen holds water so storage is bulky. -Our best long-term fuel reserve is fat(but fat cannot become glucose!)

overweight

Having a moderate amount of excess body fat, resulting in a person having a weight that is greater than some accepted standard for a given height but is not considered obese; a BMI of 25 to 29.9 kg/m2.

normal weight

Having an adequate but not excessive level of body fat for health.

obesity

Having an excess of body fat that adversely affects health, resulting in a person having a weight that is substantially greater than some accepted standard for a given height; a BMI of 30 to 39.9 kg/m2.

underweight

Having too little body fat to maintain health, causing a person to have a weight that is below an acceptable defined standard for a given height; a BMI less than 18.5 kg/m2.

Iron - 2 forms

Heme - animals -Meat, poultry, fish Non-heme - plants & animals -less absorbable Iron deficiency absorbs both heme & non-heme iron more efficiently

BODY COMPOSITION - IDEAL BODY FAT

Males - 14-24% % body fat Females - 21-31% % body fat Athletes - some need less •6-13% - males •14-20% - females Some people need more •Alaska fisherman •Pregnancy

time of activity

How long each exercise session lasts.

FOOD INTAKE SIGNALS

Hunger - most obvious but not most common reason for eating -Nutrients in the bloodstream -The size and composition of the preceding meal -Hormones Body's Hunger Response adapts to changes in food intake Appetite - also initiates eating -Satiety - feeling of satisfaction inhibits further intake -Overriding Hunger & Satiety Signals -Food Cravings - bored or anxious -External Cues - time of day -Food availability - sight & taste -Eating disorders Anorexia, Bulimia, Binge Eating

PHYSIOLOGIC FACTORS INFLUENCING INTAKE

Hypothalamus •Appetite control center Proteins affect the regulation of appetite and storage of body fat •Leptin: hormone produced by adipose tissue, acts to reduce food intake •Ghrelin: hormone produced in stomach, stimulates appetite •Peptide Y Y (P Y Y): protein produced in G I tract, decreases appetite •Uncoupling proteins in brown adipose tissue increase energy expenditure Hormones •Serotonin - made from tryptophan (AA) •Cholecystokinin (CCK) Increase in blood glucose levels Stomach expansion Nutrient absorption in small intestine

What helps with absorption of Calcium?

Increased w/ stomach acidity- helps to keep calcium soluble Inhibit Absorption: ◦Oxalates ◦Phytates High phosphorus diets

heme iron

Iron that is a part of hemoglobin and myoglobin; it is found only in animal-based foods, such as meat, fish, and poultry.

What are good food sources of vitamin K?

Leafy greens, spinach & turnip greens, broccoli, brussels sprouts, cabbage, & liver are good choices

Vitamins A and C, Thiamin, Calcium and Magnesium are all considered what?

Micronutrients -Nutrients needed in relatively small amounts to support normal health and body functions. Vitamins and minerals are micronutrients.

Characteristics of Calcium. What is its purpose in the body?

Most abundant mineral in the body 99% is found in bones, teeth -Bone structure -Storage 1% present in blood and soft tissues Body Purposes -devlopment of bone matrix -Used for nerve transmission -Muscle contraction -Regulatory: blood pressure, hormones -Blood clotting -Cellular metabolism

CALCIUM

Most abundant mineral in the body 99% is found in bones, teeth -Bone structure -Storage 1% present in blood and soft tissues Sources -Milk, yogurt: primary sources -Soy milk can be an alternative IF it's fortified w/ calcium functions -Used for nerve transmission -Muscle contraction -Regulatory: blood pressure, hormones -Blood clotting Calcium Absorption -Increased w/ stomach acidity- helps to keep calcium soluble -Inhibit Absorption: ◦Oxalates ◦Phytates ◦High phosphorus diets

Iron Deficiency

Most common nutrient deficiency Vulnerable Stages -Reproductive years -Pregnancy -Infants & young children -Adolescents -Digestive disorders - inflammatory bowel In absence of infection, Fe supplements are appropriate to treat deficiencies. -Iron nourishes bacteria so Fe supplements can worsen infection, particularly malaria. Iron Deficiency Symptoms -Behavior -Decrease Work capacity & productivity -Pica - appetite for nonfood substances.

Vitamin D Toxicity

Most toxic, not diet, or sun but supplements Deposit calcium in soft tissue -Kidney and cardiovascular damage

heat cramps

Muscle spasms that occur several hours after strenuous exercise; most often occur when sweat losses and fluid intakes are high, urine volume is low, and sodium intake is inadequate.

What BMI ranges are associated with increased mortality rates?

Obese (30-39.9) and underweight (under 18.5)

What is bone remodeling...why is it important?

Ongoing replacement of old bone tissue by new bone tissue. Bone is broken down and replaces, recycling old bone and making the bone stronger as a result Important in regular growth and development of skeletal structure

What affects satiety?

Physiological changes -blood glucose levels (low=hungry). Hypothalamus -feeding cells respond to low glucose levels causing hunger to make a person eat until other centers in the brain trigger satiety Overriding Hunger & Satiety Signals •Food Cravings - bored or anxious •External Cues - time of day •Food availability - sight & taste •Eating disorders Anorexia, Bulimia, Binge Eating

What enhance iron absorption?

Phytates -Soy products, whole grains, and legumes Oxalates -Spinach, chard, and rhubarb Polyphenols -Oregano, red wine, tea, and coffee Calcium -Milk -Supplements Tannic acid -Tea, coffee

overload principle

Placing an extra physical demand on your body in order to improve your fitness level.

Characteristics of vitamin K What is its purpose in the body?

Primary Functions -Major positively charged electrolyte in intracellular fluid -Muscle contraction -Transmission of nerve impulses -Helps maintain healthy blood pressure levels

erythrocytes

Red blood cells; they transport oxygen in the blood.

frequency

Refers to the number of activity sessions per week you perform. intensity The amount of effort expended during an activity, or how difficult the activity is to perform.

Folate (folic acid)

Roles -Used in DNA synthesis -Cellular division and RBC production Sources -Found in veggies, legumes, & fortified cereal Deficiency -Anemia and GI tract deterioration -RBC and GI lining replace cells often thus susceptible -Anemia: called megaloblastic, large immature RBC and can't carry O2 -Results from: --Poor diet --Impaired absorption --High metabolic needs: pregnancy involving multiple fetuses Neural Tube Defects: -Folate helps to prevent spina bifida (malformation of spinal cord or brain) and anencephaly (some or most of the brain missing) -Recommended that all women of childbearing age consume 400 ug/day folate -Most women don't consume this amount in diet so should be taking a supplement. Alzheimer's disease -Homocysteine has been linked with increased risk for Alzheimer's -Those with highest homocysteine levels had highest dementia risk -No proof that it causes; strong association and it may serve as a marker

Magnesium

Roles: ◦Energy Metabolism: ATP ◦Magnesium helps protect against heart disease and HTN ◦Helps form bone Magnesium in the Diet -Supplements can induce toxicity Sources -Leafy greens, Legumes, Nuts, Seeds, Chocolate

Phosphorus

Roles: ◦Fluid balance ◦Part of DNA, RNA, ATP, Phospholipids ◦Provide strength to bones ◦Assists energy metabolism Phosphorus Consumption -Good sources: meat and dairy products. More widely distributed in the diet than calcium -Soft drinks- can be a large contributor -Diets high in phosphorus and low in calcium cause bone resorption (decrease in mass)- mainly it is the low calcium

What makes a lipid more saturated or less saturated?

Saturation - how much hydrogen is attached to each carbon atom in the FA chain -The less hydrogen in a fatty acid chain, the less saturated that chain is considered to be.

Electron transport chain

Series of electron carrier proteins that shuttle high-energy electrons during ATP-generating reactions

ergogenic aids

Substances used to improve exercise and athletic performance.

bariatric surgery

Surgical alteration of the gastrointestinal tract performed to promote weight loss.

What is the protein leverage hypothesis?

The Protein Leverage Hypothesis •Body has a fixed daily dietary protein target •Current diets higher in carbohydrates and fats and lower in protein cause us to overeat to meet protein target

What is the set point hypothesis?

The Set Point Hypothesis •Body raises or lowers energy expenditure in response to increased/decreased food intake •Body is designed to maintain weight within a narrow range

What is the thrifty gene hypothesis?

The Thrifty Gene Hypothesis •Some people have energetically thrifty genes - slower metabolism rate

What is UL? What happens if the UL is surpassed?

The Tolerable Upper Intake Level (UL) highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in a particular life stage and gender group. If intake of a nutrient amounts above the UL, the potential for toxic effects and health risks increases.

physical fitness

The ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies.

nonspecific immune function

The activities of tissues, mechanisms, and cells that protect against the entry or reproduction of non-self agents, such as microbes, toxins, and body cells with mutated DNA; also called innate immunity.

body fat mass

The amount of body fat, or adipose tissue, a person has.

energy intake

The amount of energy a person consumes; in other words, the number of kcal consumed from food and beverages.

lean body mass

The amount of fat-free tissue, or bone, muscle, and internal organs, a person has.

immunocompetence

The body's ability to adequately produce an effective immune response to an antigen.

anabolic

The characteristic of a substance that builds muscle and increases strength.

bone density

The degree of compactness of bone tissue, reflecting the strength of the bones. Peak bone density is the point at which a bone is strongest.

bioavailability

The degree to which the body can absorb and use any given nutrient.

thermic effect of food (TEF)

The energy expended as a result of processing food consumed.

non-exercise activity thermogenesis (NEAT)

The energy expended to do all activities above BMR and TEF, but excluding volitional sporting activities.

energy cost of physical activity

The energy that is expended on body movement and muscular work above basal levels.

energy expenditure

The energy the body expends to maintain its functions and to perform all levels of movement and activity.

basal metabolic rate (BMR)

The energy the body expends to maintain its fundamental physiologic functions.

The process by which bone is resorbed through the action of osteoclasts and formed through the action of osteoblasts is called remodeling. True or False

True

We are capable of making vitamin D within our bodies by using energy obtained from exposure to sunlight. True or False

True

iron depletion (stage I)

The first phase of iron deficiency, characterized by a decrease in stored iron, which results in a decrease in blood ferritin levels.

plasma

The fluid (noncellular) portion of the blood

nonheme iron

The form of iron that is not a part of hemoglobin or myoglobin; it is found in animal-based and plant-based foods.

hypertrophy

The increase in size of a tissue or organ that results from an increase in the size of its cells; for example, due to repeated work to a specific muscle.

heme

The iron-containing molecule found in hemoglobin and myoglobin.

vaccination

The method of administering a small amount of antigen to elicit an immune response for the purpose of developing memory cells that will protect against the disease at a later time.

mindful eating

The nonjudgmental awareness of the emotional and physical sensations one experiences while eating or in a food-related environment.

hemoglobin

The oxygen-carrying protein found in red blood cells; almost two-thirds of all of the iron in the body is found in hemoglobin.

transferrin

The primary iron transport protein in the blood; transports iron to body cells.

FITT principle

The principle used to achieve an appropriate overload for physical training; FITT stands for frequency, intensity, time, and type of activity.

resorption

The process by which the surface of bone is broken down by cells called osteoclasts.

What is Target Heart Rate?

The range of numbers between which your heart and lungs receive the most benefit from a workout -50-0% of your estimated maximal heart rate.

type of activity

The range of physical activities a person can engage in to promote health and physical fitness.

maximal heart rate

The rate at which the heart beats during maximal-intensity exercise.

body composition

The ratio of a person's body fat to lean body mass.

iron-deficiency erythropoiesis (stage II)

The second stage of iron deficiency, characterized by a decrease in the transport of iron in the blood and an increase in total iron binding capacity

bone remodeling

The two-step process by which bone tissue is recycled; includes the breakdown of existing bone and the formation of new bone.

Why was folate fortification added to our cereals? (To decrease the incidence of________)

To decrease the incidence of neural tube defects

About 60% to 75% of our energy output goes to fuel the basic body functions that keep us alive. True or False

True

Blood has four components: erythrocytes, leukocytes, platelets, and plasma. True or False

True

Cigarette smoking increases a person's risk for osteoporosis. True or False

True

Despite the multitude of health benefits of participating in regular physical activity, ¼ American adults engage in no leisure-time physical activity. True or False

True

Diarrhea can prompt micronutrient deficiencies. True or False

True

FITT stands for frequency, intensity, time, and type of activity. True or False

True

If heat exhaustion goes unchecked, it can lead to heat stroke. True orFalse

True

In addition to most dairy products, many leafy vegetables are sources of calcium. True or False

True

Iron deficiency is the most common nutrient deficiency in the world. true or False

True

Macrocytic anemias can result from deficiency of either folate or vitamin B12. True or False

True

Many ergogenic aids are not effective, and some can be dangerous or cause serious health consequences. True or False

True

One pound of fat is equal to about 3,500 kcal. True or False

True

The amount of calcium we absorb depends on our needs, our calcium intake, the types of calcium-rich foods we eat, and the body's supply of vitamin D. True or False

True

Fever, vomiting, and diarrhea—all play a role in protecting the body from infectious disease. True or False

True Fever increases body temperature, making the internal environment inhospitable to microbes and increasing the rate of protective immune reactions. Vomiting and diarrhea expel microbes and toxins from the gastrointestinal tract before they can cause widespread tissue damage.

People who are moderately overweight and physically active should be considered healthy. True or False

True Health can be defined in many ways. An individual who is overweight but who exercises regularly and has no additional risk factors for chronic diseases is considered a healthy person.

Iron deficiency is the most common nutrient deficiency in the world. True or False

True Iron deficiency is particularly common in infants, children, and women of childbearing age.

About half of all Americans perform adequate levels of aerobic physical activity. True or False

True Just over one-half (51.7%) of Americans report meeting current guidelines for aerobic physical activity. However, only 21.7% report meeting current guidelines for both aerobic and muscle-strengthening activity.

People consuming a vegan diet are at greater risk for micronutrient deficiencies than are people who eat foods of animal origin. True or False

True People who consume a vegan diet need to pay particularly close attention to consuming enough vitamin B12, iron, and zinc. In some cases, these individuals may need to take supplements to consume adequate amounts of these nutrients.

Being overweight or obese may increase a person's risk for osteoporosis. True or False

True Recent studies indicate that overweight and obese people are more likely to have poor vitamin D status than people of normal weight. Poor vitamin D status increases the risk for osteoporosis.

CALCIUM TOXICITY

UL: 2500 mg per day Large amounts taken as a supplement may increase the risk of kidney stones.

What are other methods of assessing body composition and fat distribution?

Underwater weighing, skinfolds, bioelectrical impedance analysis (BIA), DXA, and bod pod

What method of assessing body composition is considered the gold standard?

Underwater weighing: Considered the most accurate method. Estimates body fat within a 2-3% margin of error. This means that if your underwater weighing test shows you have 20% body fat, this value could be no lower than 17% and no higher than 23%. Used primarily for research purposes.

What helps with absorption of Magnesium?

Vitamin D

ergocalciferol

Vitamin D2, a form of vitamin D found exclusively in plant foods.

cholecalciferol

Vitamin D3, a form of vitamin D found in animal foods and the form we synthesize from the sun.

Obesity increases the risk for a. all of the above. b. premature death. c. certain types of cancer. d. dementia.

a. all of the above. Obesity increases the risk for certain types of cancer, dementia, cardiovascular disease, type 2 diabetes, depression, and many other diseases. It also increases the risk for premature death.

plasma cells

White blood cells that have differentiated from activated B cells and produce millions of antibodies to an antigen during an infection.

B cells

White blood cells that mature in the bone marrow and can become either antibody-producing plasma cells or memory cells.

T cells

White blood cells that mature in the thymus and are of several varieties, including cytotoxic T cells and helper T cells.

memory cells

White blood cells that recognize a particular antigen and circulate in the body, ready to respond if the antigen is encountered again. The purpose of vaccination is to create memory cells.

leukocytes

White blood cells; they are important to immune functions.

zinc

Zinc Absorption Can vary widely from 10-80% -Zinc status -Diet --Fiber & phytates bind zinc -Zinc main transport is with albumin ron/Zinc Balance -Very high doses of iron supplements (non-heme) will ↓ zinc absorption - increase heme iron has no effect zinc toxicty/defiecency Deficency: -Growth retardation -decrease in digestion & absorption -decreaseimmune response -Altered taste Mild Deficiency causes: -Poor growth -Poor appetite -Impaired immune response -Abnormal taste -Abnormal vision in dark Vulnerable stages of life -Pregnant women -Young children -Elderly -Low income Toxicity: -Decrease HDL levels -Interferes with Copper absorption

What are Daily Values? Where are they used?

a labeling device The guide to nutrients in one serving of food. -Reference to levels to see how nutrients in foods fit into your overall diet. -They are generally based on 2000 calorie diet - The %DV can tell you if a food is high or low in a nutrient or dietary substance Used in Nutriotional Facts Panels Percent Daily Values (%D Vs) -How much a serving of food contributes to your overall intake of the listed nutrients -Compare %D V between foods for nutrients ▪Less than 5% D V of a nutrient is considered low ▪More than 20% D V of a nutrient is considered high -Labels now include %D Vs and precise amounts per serving for added sugars, vitamin D, calcium, iron, and potassium; vitamins A and C are voluntary

The RDA for calcium for adults aged 19-50 is ______ mg/day. a)1000 b)1300 c)2000 d)2500

a)1000

Calcium absorption is enhanced in a/an _____ environment. a)Acidic b)Basic c)Neutral d)Active

a)Acidic

A protein that forms strong fibers in bone and connective tissue is: a)Collagen b)Cortical c)Cancellous d)Compact

a)Collagen

The most common nutrient deficiency in the world is ______ deficiency. a)Iron b)Calcium c)Protein d)Vitamin C

a)Iron

Calcium, ______ and _______ form the bone structure. a)Phosphorus, magnesium b)Phosphorus, iron c)Potassium, sodium d)Potassium, chromium

a)Phosphorus, magnesium

A plan for healthful weight loss begins with a. a realistic, achievable goal. b. a low-fat diet. c. a low-carb diet. d. behavioral counseling or enrollment in a support group.

a. a realistic, achievable goal. Behavioral counseling or enrollment in a support group can be a helpful step toward achieving your goal, but is not a first step and is not necessary for everyone. Neither a low-fat diet nor a low-carb diet is necessary for weight loss. Macronutrient composition of the diet is not as important as reduction in energy intake.

The amount of ATP stored in a muscle cell can keep it active for a. about 1 to 3 seconds. b. up to 15 seconds. c. up to 3 minutes. d. about 1 to 3 hours.

a. about 1 to 3 seconds. ATP and creatine phosphate together can fuel activity for up to 15 seconds. After that time, the body must rely on other fuels, such as carbohydrate and fat.

The shape of our facial bones is determined during the process of a. bone modeling b. bone growth d. bone resorption c. bone remodeling

a. bone modeling The size of bone increases during bone growth. Bone resorption, together with bone formation, are the two components of bone remodeling, which is a bone recycling process that occurs throughout life.

A healthful weight is a weight that a. none of the above. b. is very close to that of other members of your immediate family. c. you can maintain if you keep your kcal intake no higher than your BMR. d. is acceptable to your peers.

a. none of the above. First, remember that a healthful weight has six characteristics, not one or two. Moreover, although a healthful weight is based on your genetic background and family history, it isn't necessarily going to be close to the current body weight of other members of your immediate family if they are all underweight or obese. Also, a healthful body weight is one you can achieve and sustain without severely curtailing your food intake or constantly dieting, whereas keeping your kcal intake no higher than your BMR is very challenging and, unless prescribed by a healthcare provider, unhealthful. Finally, one characteristic of a healthful weight is that it is acceptable to you, not your peers.

Which of the following cells produce antibodies involved in specific immune responses? a. plasma cells. b. macrophages c. NK cells d. neutrophils

a. plasma cells. In contrast, NK cells, macrophages, and neutrophils are all cells active in nonspecific immunity.

Which of the following behaviors is associated with an increased risk for osteoporosis? a. smoking b. high-impact exercise c. all of the above d. occasional consumption of alcohol

a. smoking High-impact exercise may reduce the risk. Chronic alcohol abuse is indeed detrimental to bone health, but bone density may be higher in people who are light or moderate drinkers.

All people gain weight when they a. take in more energy than they expend. b. fail to exercise. c. consume more energy, on average, than they did the previous year. d. eat a high-fat diet (>35% fat).

a. take in more energy than they expend. The energy balance equation is not solely dictated by the nutrient composition of the diet, but is greatly influenced by the number of kcals the diet provides in relation to the number of kcals expended; for example, eating 7 35% of the diet as fat is not going to cause all people to gain weight, since some people may be expending huge amounts of energy in athletic training or competition, vigorous physical labor, and so on. Failing to exercise is certainly likely to promote weight gain if the individual also consumed more energy than expended in basal metabolism and other daily activities; however, many people have jobs that demand a high level of physical activity, and even people with a very sedentary lifestyle will not gain weight if they consume only the energy they do expend. Consuming more energy, on average, than a person did the previous year might seem as if it would lead to weight gain, but not if the individual also increased his or her physical activity to a level that compensated for the extra energy intake.

Calcium is necessary for a. the body's regulation of acid-base balance. b. demineralization of bone. c. opposition to blood clotting. d. regulation of vitamin D levels.

a. the body's regulation of acid-base balance. For this reason, the body maintains blood calcium levels at all costs. Calcium contributes to the mineralization—not demineralization—of bone. Vitamin D is necessary for the regulation of calcium levels, and calcium helps initiate, not oppose, blood clotting.

The amount of ATP stored in a muscle cell keeps one active for how long?

about 1-3 seconds

The body cannot absorb more than ______ mg of calcium at any one time. a)250 b)500 c)750 d)1000

b)500

Bioavailability of calcium depends on: a)The amount of vitamin in the food eaten b)A person's need for calcium c)The time of day the calcium-rich food is eaten

b)A person's need for calcium

Excess in vitamin D can result in: a)Increase in appetite b)Calcium deposits in soft tissue c)Reduced urine output d)Osteomalacia

b)Calcium deposits in soft tissue

A dense bone that makes up the outer surface of all bones, as well as the entirety of most small bones in the body is: a)Trabecular bone b)Cortical bone c)Cancellous bone d)Spongy bone

b)Cortical bone

The most accurate assessment of bone density is: a)Measuring of height change over time b)Dual energy x-ray absorptiometry (DEXA) c)Single x-ray of the wrist or heel d)Regular intake of foods rich in calcium and vitamin D

b)Dual energy x-ray absorptiometry (DEXA)

A disorder characterized by excessive absorption of iron is called __________. a)Erythrocyte hemolysis b)Hemochromatosis c)Erythropoiesis d)Scurvy

b)Hemochromatosis

Requiring adequate levels of folate, vitamin B6 and vitamin B12 for its metabolism, high levels of _______ is associated with cardiovascular disease. a)Calcium b)Homocysteine c)Intrinsic factor d)Zinc

b)Homocysteine

All of the following factors influence the amount of iron the body is able to absorb EXCEPT for: ________. a)The type of iron (heme or non-heme) b)The time of the day the food was eaten c)Other foods and ingredients in the meal d)Current iron status

b)The time of the day the food was eaten

To achieve moderate-intensity physical activity, your target heart rate should be a. 30% to 60% of your estimated maximal heart rate. b. 50% to 70% of your estimated maximal heart rate. c. 80% to 95% of your estimated maximal heart rate. d. 70% to 85% of your estimated maximal heart rate.

b. 50% to 70% of your estimated maximal heart rate. A target heart rate of 30% to 60% of your estimated maximal heart rate would be less effective in achieving moderate-intensity physical activity. A target heart rate of 70% to 85% of your estimated maximal heart rate would be appropriate to achieve vigorous-intensity physical activity. Competitive athletes typically train at 80% to 95% of their estimated maximal heart rate.

On a DXA test, a T-score of +1.0 indicates that the patient has a. abnormally high bone density. b. osteoporosis. c. low bone density, but does not yet have osteoporosis. d. normal bone density.

d. normal bone density. Low bone density begins at a score of −1, and a score more negative than −2.5 indicates osteoporosis. A score of +1.0 is not abnormally high.

Which of the following statements about iron is true? a. Iron in myoglobin accounts for about one-third of total iron in the body. b. Iron is a component of hemoglobin, the oxygen transport protein within red blood cells. c. Every molecule of hemoglobin contains one atom of iron. d. All of these statements are true.

b. Iron is a component of hemoglobin, the oxygen transport protein within red blood cells. Every molecule of hemoglobin contains four atoms of iron; however, the myoglobin molecule contains one iron atom. Iron in myoglobin accounts for about 10% of total body iron.

Which of the following statements about carbohydrate loading is true? a. It supports activities across a wide range of intensities, including baseball and marathon running. b. It involves altering both exercise duration and carbohydrate intake to maximize the amount of muscle glycogen. c. It concludes with 20 minutes of vigorous training and a carbohydrate intake of 20 g/kg body weight the day before the competition. d. It is consistently shown to improve endurance performance.

b. It involves altering both exercise duration and carbohydrate intake to maximize the amount of muscle glycogen. The practice does not support performance in baseball or other non-endurance activities. The schedule concludes with rest—not vigorous training—the day before the competition, and the intake of carbohydrate does not exceed 10 g per kg body weight. Even in endurance events, carbohydrate loading does not always improve performance, and there are many adverse effects, such as diarrhea and sluggishness, that can reduce performance.

Which of the following statements about vitamin K is true? a. Vitamin K is necessary for the production of two bone proteins. b. The primary dietary form of vitamin K in the U.S. diet is menaquinone. c. Vitamin K can be synthesized by skin cells during exposure to sunlight. d. Consuming large amounts of vitamin K can cause potentially fatal heart failure.

b. The primary dietary form of vitamin K in the U.S. diet is menaquinone.

Which of the following foods provides the highest amount of bioavailable calcium? a. a 1/4 cup serving of almonds b. a cup of cooked kale c. a 4-oz. serving of roast pork d. a cup of cooked spinach

b. a cup of cooked kale We absorb about 106 mg of calcium from this food. In contrast, cauliflower has less calcium per serving, and spinach, although very high in calcium, has binding factors that greatly reduce its absorption: we absorb only about 14 mg of calcium per serving of these foods. Although red leaf lettuce is high in other nutrients, it is not a good source of calcium, providing only about 9 mg per serving.

You've decided to try an ovo-lacto vegetarian diet. From which of the following breakfasts is she likely to absorb the greatest percentage of iron? a. a bowl of iron-fortified cereal with cow's milk, and a cup of coffee b. an iron-fortified breakfast bar with a glass of orange juice. c. a cheese croissant and a diet coke d. a bowl of iron-fortified cereal with soy milk, and a cup of tea

b. an iron-fortified breakfast bar with a glass of orange juice. The vitamin C in the juice will boost her absorption of the non-heme iron in the breakfast bar. In contrast, the calcium in cow's milk and cheese, the soy protein (and, if fortified, the calcium) in soy milk, coffee, and tea all inhibit iron absorption. A cheese croissant and a diet coke provide very little iron to begin with.

Which of the following nutrients is a major component of bone? a. phosphorus b. both a and b c. magnesium d. neither a nor b

b. both a and b Both phosphorus and magnesium are major components of bone. About 85% of the body's phosphorus and 50% to 60% of the body's magnesium is stored in bone.

Vitamin B6, folate, and vitamin B12 are all required for a. platelet aggregation. b. erythropoiesis c. hemochromatosis.

b. erythropoiesis Only vitamin B6, is associated with formation of the porphyrin rings in heme. Platelets are cell fragments—mostly cytoplasm surrounded by a cell membrane—that function in clotting. They do not require vitamin B6, folate, and vitamin B12 for their functioning. Hemochromatosis is a genetic disorder characterized by excessive absorption of iron.

Zinc plays an important role in a. reducing the risk for pernicious anemia. b. heme synthesis. c. maintaining the structural integrity of iron. d. preventing copper deficiency.

b. heme synthesis. Zinc helps maintain the structural integrity of proteins, not iron, which is an element. Rather than preventing copper deficiency, zinc is sometimes prescribed as a supplement to treat copper toxicity. Pernicious anemia is associated with vitamin B12 deficiency, not zinc deficiency.

The oxygen - carrying protein found in the erythrocytes is called ________. a)Cytochrome b)A free radical c)Hemoglobin d)Myoglobin

c)Hemoglobin

Wilson's disease, a disease that causes excessive absorption of copper, has been shown to damage the ______. a)Heart b)Kidneys c)Liver d)Lung

c)Liver

5. Term used to describe a condition of low bone mass: a)Osteoblasts b)Osteoclasts c)Osteoporosis

c)Osteoporosis

A population group that would be at increased risk of vitamin B12 deficiency would be ______. a)Infants b)Pregnant and lactating women c)Strict vegetarians d)People who are lactose intolerant

c)Strict vegetarians

Which of the following protein intake levels would be most appropriate, on average, for athletes who train five to seven times a week for more than an hour a day? a. 2.0 g/kg body weight. b. 2.8 g/kg body weight. c. 1.2 g/kg body weight. d. 0.8 g/kg body weight.

c. 1.2 g/kg body weight. The RDA for protein for sedentary adults is 0.8 g/kg. Moderately active people need about 1.0 g/kg. Based on recent evidence, an intake of 2.8 g/kg body weight is likely too high for nearly all people and is not necessary to support training and recovery.

Good food sources of copper include a. red, orange, and yellow fruits and vegetables. b. green, leafy vegetables and fortified grain products. c. green, leafy vegetables and dairy products. d. organ meats, seafood, nuts, and seeds.

d. organ meats, seafood, nuts, and seeds. Grain products are not fortified with copper. Dairy products are not good sources of copper. Red, orange, and yellow fruits and vegetables are likely to be rich in beta-carotene, not copper.

Which of the following individuals is most likely to require vitamin D supplements? a. a dark-skinned child living in Hawaii b. a fair-skinned construction worker living in Florida c. a dark-skinned retiree living in Illinois d. a fair-skinned college student living in Oklahoma

c. a dark-skinned retiree living in Illinois There are four reasons: darker skin pigmentation reduces the absorption of sunlight required for skin synthesis of vitamin D; older adults typically have reduced capacity for skin synthesis of vitamin D; a retiree may be less likely to spend sufficient time outdoors for vitamin D synthesis; and Illinois is a northern state where skin synthesis of vitamin D during winter months is not possible. People who have fair skin, are younger, are outdoors more frequently, and live in more southern states are less likely than this individual to require vitamin D supplements.

Which of the following would be the most nutritious snack choice for someone who wishes to gain weight healthfully? a. a strawberry shake made with protein powder mixed into strawberry milk b. a slice of pepperoni pizza with extra cheese c. a peanut-butter sandwich on whole-grain bread with an apple. d. four chocolate-chip cookies

c. a peanut-butter sandwich on whole-grain bread with an apple. A slice of pepperoni pizza with extra cheese would be energy dense, but most of its Calories would be from saturated fat. Four chocolate chip cookies would also be high in empty Calories from saturated fats and added sugars. Flavored milks such as strawberry milk are very high in added sugars, and it is not necessary to use protein powders or any other form of supplement to gain weight healthfully.

The ratio of a person's body weight to height is represented as his or her a. fat distribution pattern. b. fat-to-lean tissue ratio. c. body mass index. d. basal metabolic rate.

c. body mass index. The fat distribution pattern is the apple- or pear-shaped pattern of distribution of body fat and is not a ratio of weight to height. The apple-shaped pattern is associated with an increased risk for chronic disease. Basal metabolic rate is the energy the body expends to maintain its physiologic functions and is not a ratio of weight to height. An individual's fat-to-lean tissue ratio is a measure of body composition, not weight to height.

Which of the following increases appetite? a. PYY b. uncoupling proteins c. ghrelin d. leptin

c. ghrelin Its level increases before a meal and decreases after a meal, indicating that it may contribute to both hunger and satiety. Leptin and PYY tend to discourage food intake, and uncoupling proteins promote energy expenditure and reduce energy storage.

Regular physical activity a. reduces our risk for cancer. b. can be an effective treatment for severe depression. c. increases our ability to carry out daily tasks with vigor and alertness, without undue fatigue. d. all of the above.

c. increases our ability to carry out daily tasks with vigor and alertness, without undue fatigue. Regular physical activity may reduce our risk for colon cancer, but this association is not conclusive, and a benefit of regular physical activity in reducing the risk of other forms of cancer also is unknown. Although regular physical activity can be helpful in treating mild to moderate depression, it is not an effective treatment for severe depression.

Bariatric surgery a. results in significant weight loss and long-term maintenance of weight loss in one-half to two-thirds of patients. b. is considered too risky for people with morbid obesity (a BMI greater than or equal to 40 kg/m2). c. is justified if the immediate threat of serious obesity related disease and death is more dangerous than the associated risks. d. all of the above.

c. is justified if the immediate threat of serious obesity related disease and death is more dangerous than the associated risks. Only about one-third to one-half of people who undergo bariatric surgery lose significant amounts of weight and maintain the loss. Bariatric surgery is not necessarily considered too risky for people with morbid obesity; in fact, people with morbid obesity are the primary candidates for this surgery.

Erythrocytes a. are produced in the liver, whereas leukocytes and platelets are produced in the bone marrow. b. are essential for the transport of glucose, albumin, and many other solutes throughout the body. c. lack a nucleus and mitochondria, and are filled with hemoglobin, which is essential for oxygen transport. d. are involved in both non-specific and specific immunity.

c. lack a nucleus and mitochondria, and are filled with hemoglobin, which is essential for oxygen transport. Glucose, albumin, and other solutes travel in the blood plasma. Leukocytes are involved in immunity. All three cellular elements of blood are produced in the bone marrow.

A classic sign of stage I iron deficiency is a. a significantly elevated total iron-binding capacity. b. smaller than normal red blood cells that are pale in color. c. larger than normal red blood cells that are pale in color. d reduced levels of circulating ferritin.

d reduced levels of circulating ferritin. Stage II iron deficiency is characterized by an increase in total iron binding capacity. Iron-deficiency anemia, stage 3, is characterized by smaller than normal red blood cells that are pale in color, as well as exhaustion, impaired cognitive functions, and increased risk for infection.

The shape and size of bones is well defined by: a)Infancy b)Childhood c)Puberty d)Adulthood

d)Adulthood

The process by which bone tissue is recycled: a)Bone density b)Bone growth c)Bone modeling d)Bone remodeling

d)Bone remodeling

Ability to absorb magnesium is reduced when the diet is high in: a)Acid b)Calcium c)Protein d)Fiber

d)Fiber

The oxygen - carrying protein which transports and stores oxygen within the muscles is called __________. a)Cytochrome b)A free radical c)Hemoglobin d)Myoglobin

d)Myoglobin

Non-heme iron found in plant foods is better absorbed in the presence of ________. a)Beta-carotene b)Choline c)Vitamin E d)Vitamin C

d)Vitamin C

Blood clotting requires ______. a)Vitamin B12 b)Vitamin C c)Vitamin E d)Vitamin K

d)Vitamin K

Which of the following micronutrients are especially critical to a healthy immune response? a. biotin and iodine. b. vitamin B12 and potassium. c. vitamin A and zinc. d. vitamin K and calcium.

d. vitamin K and calcium.

Which of the following statements about osteoporosis treatment is true? a.Aspirin and other anti-inflammatory drugs are primary drug therapies for osteoporosis. b. Bisphosphonates and selective estrogen receptor modulators both work by increasing bone resorption. c. The most effective exercise programs for the treatment of osteoporosis involve stretching and balance exercises along with aerobic exercises such as swimming that do not stress bones. d. Hormone replacement therapy is effective in reducing the risk for fractures of the hip and spine.

d. Hormone replacement therapy is effective in reducing the risk for fractures of the hip and spine. The most effective exercise programs for the treatment of osteoporosis involve weight-bearing exercise such as walking and running. Bisphosphonates and selective estrogen receptor modulators work by slowing, not increasing, bone resorption. Aspirin and other anti-inflammatory drugs are primary drug therapies for osteoarthritis, not osteoporosis.

Which of the following statements about trabecular bone is true? a. It forms the core of every bone of the skeleton. b. It is also called compact bone. c. It accounts for about 80% of the skeleton. d. It has a faster turnover rate than cortical bone.

d. It has a faster turnover rate than cortical bone. Trabecular bone accounts for about 20%—not 80%—of the skeleton, and forms the core of many, but not all, bones. It is also called spongy bone.

Athletes participating in an intense competition lasting more than 1 hour should drink: a. plain, room-temperature water. b. a beverage containing caffeine. c. a beverage containing 100% fruit juice. d. a beverage containing carbohydrates and sodium and other electrolytes.

d. a beverage containing carbohydrates and sodium and other electrolytes. Plain water, cooler than the environmental temperature, and flavored to promote consumption, is appropriate for activity lasting 1 hour or less. Beverages high in fructose, such as 100% fruit juice, may cause gastrointestinal distress, and beverages containing caffeine may increase fluid excretion; thus, both should be avoided.

Dizziness is a common symptom of a. heat syncope. b. heat exhaustion. c. dehydration. d. all of the above.

d. all of the above.

Which of the following individuals is most likely to have a BMI over 30? a. a mother of two toddlers who tries to feed her family a balanced vegetarian diet. b. a college student who lives at home, eats breakfast and dinner with her family, and rides her bicycle to campus each day. c. an investment banker who has time to exercise with his personal trainer twice weekly. d. an investment banker who has time to exercise with his personal trainer twice weekly.

d. an investment banker who has time to exercise with his personal trainer twice weekly. This is the individual most likely to have reduced access to healthcare, nourishing food, and opportunities for safe and regular physical activity. The other three individuals are likely to have more resources than the single mother, including income, healthcare, educational attainment, and opportunities to purchase healthful foods and engage in physical activity. Moreover, although many people who are obese smoke, smoking itself curbs appetite and may reduce energy intake.

A sound fitness program a. requires a preliminary assessment by a cardiopulmonary specialist. b. begins with an initiation phase, during which you exercise at moderate intensity for at least 30 minutes a day. c. promotes muscle atrophy. d. appropriately overloads the body.

d. appropriately overloads the body Typically, a preliminary assessment by a cardiopulmonary specialist would be recommended only for someone with a history of cardiopulmonary disease. For most children and adults, a program of moderate exercise is healthful and safe. The initiation phase of a sound fitness program is a period of time in which you start to incorporate relatively brief bouts of physical activity into your daily life and reduce the time you spend in sedentary activities. Your goal during this phase is to build up to 30 minutes a day. A sound fitness program appropriately overloads the body and promotes muscle hypertrophy, not atrophy.

The physiologic function most closely associated with vitamin K is a. synthesis of heme. b. formation of the embryonic neural tube. c. maintenance of the myelin sheath. d. blood clotting.

d. blood clotting. Iron and vitamin B6 contribute to heme synthesis. Folate is essential to formation of the neural tube. Vitamin B12 helps maintain the myelin sheath.

The four components of physical fitness are a. aerobic capacity, resistance, strength, and flexibility. b. aerobic fitness, strength and tone, flexibility, and lean body mass. c. cardiovascular fitness, respiratory fitness, musculoskeletal fitness, and chronic disease resistance. d. cardiorespiratory fitness, musculoskeletal fitness, flexibility, and body composition.

d. cardiorespiratory fitness, musculoskeletal fitness, flexibility, and body composition. Aerobic capacity, aerobic fitness, cardiovascular fitness, and respiratory fitness are all part of cardiorespiratory fitness. Similarly, resistance, strength, and tone are aspects of musculoskeletal fitness and lean body mass is one component of body composition. An increased ability to resist chronic disease is a benefit of regular physical activity, not a component of fitness.

Energy balance occurs when a. energy expended via basal metabolism, temperature regulation, and exercise is greater than energy intake. b. energy expended via the body mass index, the thermic effect of food, and physical activity is greater than energy intake. c. energy expended via the body mass index, basal metabolism, and physical activity equals energy intake. d. energy expended via basal metabolism, the thermic effect of food, and physical activity equals energy intake.

d. energy expended via basal metabolism, the thermic effect of food, and physical activity equals energy intake. Temperature regulation is part of basal metabolism, not an independent factor; moreover, when energy expenditures from basal metabolism and exercise are greater than energy intake, weight loss—not energy balance—occurs. The body mass index is a ratio of weight to height, not a component of energy expenditure.

Terence is a 32-year-old software engineer. He has not been regularly active since high school, but now wants to join the walking program at work in order to improve his health. Following the Physical Activity Guidelines for Americans, Terence should walk a. for 150 minutes a day. b. for 60 minutes a day. c. for 30 minutes most days of the week. d. for at least 150 minutes a week.

d. for at least 150 minutes a week. His sessions can be as short as 10 minutes each, as long as he achieves a minimum of 150 minutes. He should also engage in resistance training at least 2 days a week. The 1996 physical activity recommendation of the U.S. Surgeon General is 30 minutes most days of the week, and the Institute of Medicine recommendation is 60 minutes a day. No guidelines recommend 150 minutes a day.

What would be a nutritious snack choice for someone who wants to gain weight healthfully?

key to gaining weight is to eat frequent meals throughout the day and to select healthful energy-dense foods. -smoothies and milkshakes made with low-fat milk or yogurt -peanut butter with fruit or celery -including salad dressings on your salad are other ways to increase the energy density of foods.

What is MFP? Why is it important?

meat, fish, poultry (MFP) -Promotes absorption of non-heme iron from other foods eaten at the same meal (25%)

What is the difference between soluble and insoluble fiber? What are good food sources of each?

soluble fibers Fibers that dissolve in water. -found in whole grains, such as wheat, rye, and brown rice, as well as in many vegetables. insoluble fibers Fibers that do not dissolve in water. -found in citrus fruits, berries, oat products, and beans

Vitamin K

sources -Bacteria in the gut produce some vitamin K -Leafy greens, spinach & turnip greens, broccoli, brussels sprouts, cabbage, & liver are good choices Deficiency Hemorrhagic disease --Neonate --Babies need vitamin K at birth ---Intramuscular injection Toxicity -No UL -Toxicity from food is rare --Vitamin K is excreted more rapidly than other fat-soluble vitamins -Interfere with anti-clotting drugs -Clotting -Jaundice - synthetic vitamin K, liver damage - no longer used

What is the female athlete triad?

three associated medical problems: -Low energy availability with or without an eating disorder. -Menstrual dysfunction such as amenorrhea -Low bone density like osteoporosis

trabecular bone (spongy bone)

trabecular bone (spongy bone) A porous bone tissue that is found within the ends of the long bones, inside the spinal vertebrae, inside the flat bones (sternum, ribs, and most bones of the skull), and inside the bones of the pelvis

What nutrient is present in the highest amounts in most foods?

water

If a person is overweight or obese, does it make any difference where they carry their extra weight? If so, what are they?

yes Intra-abdominal fat (central obesity) -Increased risk of heart disease, stroke, diabetes, hypertension and some cancers Benign obesity (lower body fat) -Relatively harmless The distribution of fat on the body may be more critical than the amount of fat alone. •Intra-abdominal fat - central obesity -Apple Shaped •-increased risk of heart disease, stroke, diabetes, hypertension & some cancers Benign Obesity - Lower body fat •Pear Shaped •Relatively harmless

BMI - BENEFITS AND DRAWBACKS

•Benefits of using BMI •Easy •Inexpensive •*Generally indicative of body fatness for most healthy adults •*Screening tool to categorize a person's weight and whether that weight places a person at increased health risks. Drawbacks of BMI •Cannot determine exact body fatness or fat distribution -Not accurate for those with high muscle mass •Not a good indicator of body fat in those over age 65 or those under age 2** •Not reflective of bone or muscle growth in young children •Does not account for cultural differences in body composition

What can we do to increase our BMR?

•Higher lean body mass •Taller (more surface area) •Youth •Elevated thyroid hormone •Stress, fever, illness -↑ by 7% for every 1° above normal •Male •Pregnancy and Lactation •Medication/drugs •Stimulants, caffeine, tobacco

What are the physiologic changes resulting from exercise?

■ Reduces our risk for, and complications of, heart disease, stroke, and high blood pressure. ■ Reduces our risk for obesity. ■ Reduces our risk for type 2 diabetes. ■ May reduce our risk for some cancers, such as breast and colon. ■ Reduces our risk for osteoporosis. ■ Improves the duration and quality of sleep. also known to improve: -cognition and memory -increase our lung efficiency and capacity -reduce our risk for upper respiratory infections by improving immune function -reduce anxiety, depression, and mental stress.

What is the characteristics of a healthy weight?

■ appropriate for your age and physical development ■ Weight you can achieve and sustain without severely curtailing your food intake or constantly dieting ■ compatible with normal blood pressure, lipid levels, and glucose tolerance ■ based on genetic background and family history of body shape and weight ■ supported by good eating habits and regular physical activity ■weight that is acceptable to you

Vitamin D

◦Body can synthesize it ◦Vitamin and hormone -Cholecalciferol(D3), animal -Ergocalciferol (D2), plant -7-dehydrocholesterol, cholesterol

Vitamin D Deficiency

◦Rickets ◦Osteomalacia -Same as rickets -Effects different age ◦Osteoporosis