Fundamentals of Nutrition 240 Final
physical activity
25-50% of energy expenditure
thermic effect of food
5-10% of energy expenditure
BMR
50-65% of energy expenditure
1/2
Based on the USDA's MyPlate, at least _______ of the plate should be occupied by fruits and vegetables at each meal
400 micrograms/day
Every female of child-bearing age needs what amount of folic acid each day?
Whole protein is better handled by the digestive system and will better promote recovery
Tim who lost a significant amount of weight during an illness, is thinking about taking amino acid supplements to help him regain muscle mass. What advice would. you give him?
bulimia nervosa
You suspect that your new college roommate may have an eating disorder. Although she seems to have a normal body size, you have often heard her vomiting after a meal. Also her tooth enamel is gradually decaying. She frequently eats 3 boxes of crackers at once to relieve stress and feels guilty afterward. These are most likely symptoms of:
iron deficiency anemia
Your best friend complains that she is tired all the time and has a problem concentrating. In addition, she craves for ice. Based on her symptoms, what mineral deficiency does she have?
postive nitrogen balance (retain more nitrogen excreted)
a 10 year old boy is going through a growth spurt. what should his nitrogen status be, given he needs to build new muscle tissue
175 x 0.36 = 63 grams
a 23 year old male college student, who has a sedentary lifestyle weighs 175 pounds. calculate his DRI for protein
zinc inhibits the absorption of iron
a 24 year old man is suffering from iron deficiency. his daily diet includes rich sources of zinc. what is a possible explanation for his iron deficient condition
riboflavin
a b vitamin active in the body's energy-releasing mechanisms
thiamin
a deficiency in _______ causes Wernicke-Korsakoff syndrome
calorie content is high because it has a high fat content
a person eating at a restaurant orders a trimmed grilled pork cutlet, tossed green salad with 2 tablespoons of italian dressing, sweet potatoes with sugar glaze, cheese biscuits, and chocolate mousse for dessert. what assessment would you make about the fat content of his meal
female athlete triad
a potentially fatal triad of medical problems seen in female athletes: low energy availability, menstrual dysfunction, and low bone mineral density
stomach is empty
a rapid drinker can become intoxicated almost immediately when drinking, especially if:
she should increase her weight
a women who is trying to get pregnant has a BMI of 17 and 10 % body fat. What factors should she consider concerning her body composition
49.5%
about what % of calories from fat would be provided by a bowl of soup containing 200 calories and 11 grams of fat? (1 gram provides 9 calories)
45-65%
according the the DRI people should obtain ____ of their daily energy from carbs
Choose foods with less than 10% of calories from saturated fat per serving and no hydrogenated oils in the ingredients list
according to current dietary recommendations, trans fat intake should be limited. How is this best accomplished?
10-35%
according to the DRI, people should obtain ________ of their daily energy from proteins
iron, niacin, thiamin, and riboflavin
according to the US Enrichment Act of 1942, what nutrients are required to be added to refined grain products
solid fats, added sugars, alcohol
according to the USDA Eating patterns which foods should be consumed in limited amounts
sodium
according to the scientific report of the 2015 dietary guidelines advisory committee, which of the following nutrients is over-consumed in US diet
weight stigma
actions against people because of their weight that causes exclusion and marginalization and head to inequities is called _________ __________.
leptin
an appetite-suppressing hormone produced in the fat cells that conveys information about body fatness to the brain; believed to be involved in the maintenance of body composition
preparation
an individual has started to set small goals after writing an action plan for change, which stage of behavior change does this represent
B12
an uninformed person following a strict vegan diet is at special risk of developing a __________ deficiency
Polysaccharides
another term for complex carbs; long strands of many glucose molecules linked together
good source
any food providing 10-19% of the daily value for a nutrient in one serving is considered to be a(n) ______ source of the nutrient
liver
blood leaving the digestive system is routed directly to the ________
dismantling stored fat in fat cells and releasing fatty acids into the blood
body fat is used as a source of energy when not enough energy is available from food. this process involves:
Carcinogen
cancer causing substance; asbestos and tobacco smoke are examples
3 days
cells lining the digestive tract replace themselves every:
extreme restrictions of energy intake, dangerously low body weight, disturbed perception of body weight and shape, mood swings, doesn't recognize how abnormal their actions are
characteristics of patients with anorexia nervosa include:
Triglycerides
chief form of fat in foods and in the human body
eat a balanced and varied diet, fiber rich foods, plant based foods, whole foods, phytochemicals
dietary guidelines for cancer prevention include ___________
mouth
digestion of most starch begins in the______
lactase, maltose, sucrose
disaccharides include:
nerves release neurotransmitters, metabolism speeds up, organs respond, liver releases glucose, fat cells release fat, and digestive system shuts down
during the fight-or-flight reaction the body reacts by:
relative energy deficiency syndrome (RED-S)
energy deficit that leads to disruptions in: Endocrine function, Metabolism, Hematological function, Growth & development, GI function, Mental health, Immune function, and Cardiovascular health
ghrelin
hormone released by the stomach that signals the brain's hypothalamus and other regions to stimulate eating
it emphasizes fruit, vegetables, whole grains, fat free or low fat milk products, fish, poultry, and nuts which increases minerals show to lower blood pressure. It is centered on fresh, unprocessed/lightly process food that is lower in sodium
how does the DASH diet effectively reduce blood sodium levels and blood pressure
157 calories
how many calories are provided by a food that contains 20 grams of carbs, 8 grams of protein, and 5 grams of fat
7
how many calories per gram in alcohol
4
how many calories per gram in carbohydrates
9
how many calories per gram in fats (lipids)
4
how many calories per gram in protein
adequate nutrition
identify the most important factor that can prevent chronic disease to a great extent
insufficient data exists to establish a value
if a nutrient does not have a tolerable upper intake level this means that:
the body cannot store them so it has no choice but to excrete them
if amino acids are oversupplied, ________
a coordinated effort to draw stored energy from various parts of the body
if you do not eat on a regular basis throughout the day, the effect on the body will be:
lactose intolerance
impaired ability to digest lactose due to reduced amounts of the enzyme lactase
epidemiological study
in a study conducted in several countries it was found that a high intake of fish and a low intake of animal fat were correlated with a low breast cancer mortality rate. This study is an example of what?
speeds up protein breakdown
in time of energy shortage due to inadequate carbs or fat in foods, how does the body generate energy
no, real food is superior to supplements. Most healthy people who eat a nutritious diet need no dietary supplements. Supplements lack things that food provides so it cannot take the place of food.
is it possible to take dietary supplements in place of food, why?
glucose and galactose
lactose is made from these 2 monosaccharides
chylomicrons
lipoproteins that are formed when lipids cluster with carrier proteins in the cells of the intestinal lining are called
improve mental functioning, reduced risk for diseases, improve resistance to infection
list 3 potential benefits of physical activity
carbs, proteins, fat, vitamins and minerals, and water
list the 5 components of a nutritious diet (dietary plan)
vegetables, fruits, grains, proteins, and dairy
list the major food groups of the USDA Eating Pattern
precontemplation, contemplation, preparation, action, maintenance, and adoption/moving on
list the stages of behavior change (transtheoretical model of change)
saturated and trans fats
main dietary factor associated with elevated blood cholesterol
magnesium
major mineral, Bone mineralization, enzyme action, heart function, immune function, muscle contraction, nerve function, protein synthesis, and tooth maintenance
2 glucose molecules
maltose is made from these 2 monosaccharides
diabetes
metabolic disease that impairs a person's ability to regulate blood glucose
calcium
most abundant mineral in the body, bone and tooth formation, muscle contraction and relaxation, nerve functioning, blood clotting
glucose and fructose
most common monosaccharides in nature
Adequate Intake (AI)
nutrient intake goals for individuals set when scientific data are insufficient to allow establishment of an RDA value and assumed to be adequate for healthy people
Recommended Dietary Allowance (RDA)
nutrient intake goals for individuals; the average daily nutrient intake level that meets the needs of nearly all (97 to 98 percent) healthy people in a particular life stage and gender group
carbs, fats, proteins, and vitamins
our bodies require 6 classes of nutrients, which ones contain the element carbon
niacin
pellagra is a disease caused by the deficiency of:
hunger
physiological need to eat, experienced as a drive for obtaining food; an unpleasant sensation that demands relief
iron (meat)
population studies across the globe suggest that diets high in __________ promote the risk of colon cancer
phosphorus
second most abundant mineral in the body, Mineralization of bones and teeth, part of phospholipids, important in genetic material, energy metabolism, and buffering systems
daily values
standards used solely on food labels to enable all consumers to compare the nutrient values of foods
glycogen
storage form of glucose in animals
starch
storage form of glucose in plants
catalyst
substance that speeds the rate of a chemical reaction without itself being permanently alter in the process; all enzymes are this
table sugar
sucrose is also know as
they can be rich in phytochemicals
tea and certain spices are not included in the USDA eating patterns. which of the following should one consider while deciding whether to include them in their diet or not?
130
the DRI for total carbs for an average-sized adult is a minimum of ______ grams per day
the manufacturer has voluntarily paid an independent lab to test the produce which confirms that it contains the ingredients listed and it will dissolve in the digestive tract
the USP symbol on the label of a vitamin supplement means that:
Estimated Average Requirement (EAR)
the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group
a combination of vegetables, fruits, legumes, whole grains, and seafoods
the benefits of the Mediterranean diet are a result of what
calcium and other minerals
the bones provide reserves of:
peristalsis waves to move the foods down through the digestive tract
the digestion of food includes the mechanical actions of:
Tolerable Upper Intake Level (UL)
the highest average daily nutrient intake levels that are likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage and gender group.
amine group
the nitrogen-containing portion of an amino acid
appetite
the psychological desire to eat; learned motivation and a positive sensation that accompanies the sight, smell, or thought of appealing food
nutrient absorption
the purpose of the villi and microvilli in the intestinal tract is to:
scientific research
the source of valid nutrition info is
natural
the term "______ foods" has no legal definition but is often used to imply wholesomeness
recognizes the weight normative bias and practices
the weight inclusive approach to health care_______
9
there are ______ essential amino acids.
Cholesterol
these are types of fatty acids the body needs but cannot make and so must be obtained from the diet
saturated fatty acid
this is a fatty acid that is carrying the max amount of hydrogen atoms (no points of unsaturation)
cholesterol
this is a soft, waxy substance in the body and also found in animal derived foods; it belongs to the group of lipids called sterois
iodine
trace mineral that regulatesThyroxine
true
true or false: consuming a diet rich in added sugars increases the risk of CVD and diabetes
false
true or false: dietary supplements are tested for safety and effectiveness by the FDA before they are allowed to be sold to consumers
true
true or false: each amino acid has its own distinctive chemical side chain attacked to the center carbon of the backbone
false
true or false: fad diets are effective for long-term weight loss and good health
true
true or false: foods that are associated with particular cultural subgroups within a population are called ethnics foods
true
true or false: for a new finding to be confirmed, it has to pass through rigorous testing in several kinds of experiments performed by different researchers
true
true or false: high blood LDL concentrations increase the risk of heart attack
true
true or false: individuals suffering from a kidney disease should not consume excessive proteins as this can hastens the kidney's decline
true
true or false: nutrient-dense vegetarian diets require much less land, water, fuel, and other resources to produce when compared to diets high in meats, cheeses, and highly processed foods
true
true or false: omega-3 dietary supplements may interact with the medication a person takes, for example high doses of omega-3s may cause bleeding problems when taken with warfarin or other anticoagulant medicines
false
true or false: sugar causes diabetes
false
true or false: the BMI of a person can be used to determine his or her body fat content
true
true or false: the set point theory states that the body's regulatory controls will maintain the body weight over time and resist efforts to lose weight by dieting
false
true or false: there is strong scientific evidence that individual phytochemical supplements safely provide health benefits
true
true or false: varying food choices among and within food groups in the USDA Eating Pattern helps ensure adequate nutrient intakes and protects against consuming large amounts of toxins or contaminants from any one food
true
true or false: weight cycling (yo yo dieting) has been directly connected with compromised health, including higher mortality, higher risk of osteoporotic fractures and gallstone attacks, loss of muscle tissue, hypertension, chronic inflammation, and some forms of cancer such as renal cell carcinoma, endometrial cancer, and non-Hodgkin lymphoma, as well as metabolic disruptions and compromised mental health.
cellulose
type of fiber found in plants that humans cannot digest because we lack the enzymes to do so
Acceptable Macronutrient Distribution Range (AMDR)
values for carbohydrate, fat, and protein expressed as percentages of total daily caloric intake; ranges of intakes set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while minimizing the risk of chronic diseases
small intestines
vast majority of fat digestion takes place in the _________
eat a high-fiber diet, drink more fluids, develop more regular bowel habits, relaxation, daily exercise
what advice would you give a friend suffering from constipation?
must earn a bachelor's or master's of science degree from an accredited college or university, complete an accredited and supervised practice program, and pass a national examination administered by the academy of nutrition and dietetics
what are characteristics of a legitimate and qualified nutrition expert
cellulose, hemicellulose, pectins, gums, mucilages, and a few non-polysaccharides such as lignins
what are compounds of fiber
provides most of the energy needed to perform the body's muscular work, shock absorbers for internal organs, insulates the body, and transports lipids through the body
what are functions of fat in the human body
oats, barley, legumes, okra, citrus fruit
what are major sources of soluble fiber
you have to be overweight to have it and sugars directly cause it
what are misconceptions about type 2 diabetes
disease prevention and intakes for a healthy person
what are the dietary reference intakes (DRI) designed for
dark green, red and orange, legumes (beans and peas), starchy
what are the vegetable subgroups
protein molecule loses its shape
what causes denaturation of proteins
reduce salt/sodium, saturated, and trans fat intakes, increase potassium intake, and eat more nutrient dense fruit, vegetables, legumes, nuts, fish, and whole grains
what dietary factors protect against CVD
3 units of fatty acids and one unit of glycerol
what does a triglyceride molecule consist of
Phenylalanine
what essential amino acids are used by the body to produce tyrosine
animal fats
what fats are the most saturated
Flaxseed, hemp seeds, chia seeds
what food sources can vegans use to obtain the required quantity of omega-3 fatty acids in their diets
fresh fruits and vegetables, white and sweet potatoes
what foods are good sources of vitamin C
fortified milk, mushrooms, fatty fish, and fortified products
what foods are good sources of vitamin D
plant based foods, orange fruits and vegetables, dark green vegetables, sweet potatoes
what foods are rich in beta-carotene
milk products, fortified/enriched foods, fish, and liver
what foods contain vitamin A
fruits, vegetables, whole grains, and legumes
what foods have cholesterol-lowering effect
pancreas produces no or very little insulin
what happens with type 1 diabetes
pancreas fails to produce insulin
what is a direct cause of type 1 diabetes
high in saturated and trans fat
what is an atherogenic diet characterized as
carbs
what is preferred fuel for the functioning of the brain and nerves
no level of alcohol is safe to consume
what is recommended for pregnant women and alcohol
20-35%
what is the DRI recommendation for fat intake for a healthy person
carbs are convert to glycogen or fat, protein is converted to fat, and food fat is stored as fat
what is the body's response to energy surplus
fructose is converted to glucose
what is the difference between glucose and fructose
thirst
what is the first sign of dehydration
glucose/carbs
what is the primary source of energy for the brain and the nervous system
emulsifies fats
what is the role of bile in fat digestion
disinfected with ozone; treated packaged tap water
what is true about bottled water
pH of 1 is strong acid, 7 is neutral, and 14 is a strong base
what is true of a solution with respect to its pH
water
what makes up 60% of an adult's body weight
insulin
what pancreatic hormones lower the blood glucose level
being physically active
what raises HDL concentration in the body
B6
what vitamin aids in the conversion of tryptophan to niacin
whole foods
when making food choices the best type of foods to include in your diet are:
pancreas
when the blood glucose level rises after a meal, the first organ to respond is the ________
small intestines
which organ completes the absorption process of digestion
liver
which organ is the main site for alcohol breakdown
eat small frequent meals, avoid spicy/greasy foods, dont lie down after eating use low sodium antacids
which strategy should be used by someone experiencing heartburn
white bread
you advise a client to eat high fiber foods for lowering his blood cholesterol levels. what foods would be least effective for this purpose
moderation
you know that you should limit your salt intake for the sake of your health. This doesn't mean that you should never indulge in salty foods. This statement illustrates an important characteristic of a nutritious diet called ________
