nutrition

What are some good food sources of monounsaturated fats?

canola oil peanut oil olive oil

The leading cause of death among North American adults is

cardiovascular disease.

Foods that are high in fiber and water promote

satiety

What are some food sources of EPA and DHA?

sardines tuna salmon

Just because a food is high in fat does not mean it is unhealthy. Some high-fat foods, such as plant oils and nuts, should be included in the diet because they are sources of

- fat soluble vitamins - essential fatty acids

Proteins serve which of the following functions?

-Synthesis of enzymes and hormones -Maintenance of fluid balance -Aid in blood clotting -Building block for muscles and bone

avocados

-rich in monounsaturated fatty acids -they can be substituted for 1:1 for butter

Arrange the following foods from lowest percentage of kcal from fat (at the top of the list) to highest percentage of kcal from fat (at the bottom of the list).

1. bread 2. whole milk 3. cheddar cheese 4. canola oil

List the steps of the development of atherosclerosis in the arteries starting with arterial damage and ending with a heart attack.

1. damage occurs in blood vessel lining 2. plaque is deposited at the site of initial damage 3. as plaque accumulates, arteries harden, narrow, and lose elasticity 4. clot or spasm in a plaque-clogged artery leads to a heart attack

Put the steps of protein digestion in the correct order, from start (top of the list) to finish (bottom of the list).

1. partially digested proteins move from the stomach into the small intestine. 2. partially digested proteins trigger the release of the hormone CCK 3. CCK causes the pancreas to release protein splitting enzymes 4. peptides are broken into single amino acids

List the steps of fat digestion and absorption starting in the mouth (top of the list) and ending at the small intestine (bottom of the list).

1. some lipase is released by the salivary glands and stomach 2. salivary lipase and gastric lipase begin digesting short-chain fatty acids in the stomach 3. bile emulsifies the fats 4. pancreatic lipase digests long-chain fatty acids and triglycerides 5. Triglycerides are broken down and absorbed in the small intestine

How many nonessential amino acids exist?

11. Of the 20 amino acids important in human metabolism, 9 are essential and 11 are nonessential.

Long-chain fatty acids contain ______ or more carbon atoms. Multiple choice question.

12

To achieve and maintain a healthy body weight, the Physical Activity Guidelines for Americans recommend a minimum of

150 minutes per week of moderate-intensity physical activity.

What is the Acceptable Macronutrient Distribution Range for lipids according to the Food and Nutrition Board?

20% to 35% of total calories

There are approximately ______ kcal in one pound of fat tissue. Multiple choice question.

3500 there are 9 kcal in one gram on fat

Proteins, while not typically used for supplying daily calorie needs, can supply the body with ______ kcal per gram.

4 kcal

Upper-body obesity is diagnosed in males when the waist circumference exceeds_____ inches

40

The AHA recommends reducing trans fats and limiting saturated fat to no more than _____ of total calories.

5% to 6%

Which of the following is an important concept to have when keeping a weight goal in perspective?

A healthy, sustainable rate of weight loss is 1 to 2 pounds per week.

Jon has used all efforts to gain weight in order to achieve a healthy BMI but has not been successful. Which of the following philosophies should he adapt? Multiple select question.

Add muscle mass through a strength resistance program Prevent health problems associated with underweight Accept his lean frame

Choose the two approaches to treating heart disease that have been shown to cause a reversal of atherosclerosis in the body.

Aggressive LDL-lowering medications. Vegan diet and lifestyle changes that are part of the Dr. Dean Ornish program.

The ratio of body weight (in kilograms) to height (in meters)2 is the _____.

BMI

What are some of the diet and lifestyle recommendations from the American Heart Association?

Be physically active. Limit your intake of saturated fat. Choose whole-grain foods.

______ act(s) to emulsify fats in the small intestine, suspending them in digestive juices to enhance the action of digestive enzymes.

Bile acids

Fat digestion is rapid and thorough in the small intestine under what "right" circumstances?

Bile is released from the gallbladder. Lipase breaks triglycerides down to monoglycerides and free fatty acids.

Which of the following techniques estimates body fat content by measuring the resistance to an electrical current that passes through the body?

Bioelectric impedance analysis

myocardial infarction

Blood flow surrounding the heart is blocked resulting is damage to the heart muscle. Blood flow surrounding the heart is blocked resulting is damage to the heart muscle.

cerebrovascular accident

Blood flow to parts of the brain is blocked resulting in the death of brain cells. Blood flow to parts of the brain is blocked resulting in the death of brain cells.

Blood proteins

Blood proteins help maintain body fluid balance. The presence of blood proteins in capillary beds attracts fluid from the extracellular space back into the blood.

Which of the following elements can be found in amino acids?

Carbon Oxygen Hydrogen Nitrogen

______ is a type of lipid that is found only in foods of animal origin.

Cholesterol

The nucleus is the storage site for ______ in the cell.

DNA

It is the role of ____________, located in a cell's nucleus, to store the instructions for protein synthesis.

DNA or chromosomes

Which of the following are strategies that could help a person control hunger between meals and snacks?

Eat meals and snacks more slowly. Include lean protein in meals and snacks. Consume foods high in fiber and water.

Which of the following may cause a person to become underweight?

Excessive dieting A disease that damages the small intestine Chemotherapy for treatment of cancer

True or false: There is no research to support the idea that atherosclerosis can be reversed.

FALSE. A vegan diet and lifestyle changes that are part of the Dr. Dean Ornish program and aggressive LDL-lowering medications have shown to reverse atherosclerosis.

What are some deficiency symptoms experienced with inadequate consumption of essential fatty acids?

Flaky/itchy skin Impaired wound healing Growth restriction

Which of the following are functions of protein?

Fluid balance Production of enzymes and hormones Blood clotting

Which of the following factors are used to calculate Estimated Energy Requirements for adults with the Food and Nutrition Board's formula?

Height Age Weight

What are some of the risk factors for cardiovascular disease?

High blood cholesterol Family history of cardiovascular disease Hypertension Smoking

What technique could be used to determine the amount of calories a person expends each day?

Indirect calorimetry Equations taking into account height, weight, physical activity, and age Direct calorimetry

Identify the health risks that are caused by fat storage in abdominal adipose cells.

Increases insulin resistance Increases inflammation Increases blood vessel restriction

Oxidation of ______ contributes to plaque formation in the development of atherosclerosis.

LDL

Why is LDL considered "bad" cholesterol? Multiple choice question.

LDL contributes to the development of plaques inside the arteries.

Which enzyme plays an important role in fat digestion?

Lipase

Lipoprotein lipase

Lipoprotein lipase breaks down triglycerides that are part of lipoproteins in the blood vessels.

______ transport lipids from the small intestine and liver to body tissues.

Lipoproteins

north american diet

Mayonnaise, margarine, whole milk

Which of the following would be a valid way to measure or estimate the amount of energy used by the body each day?

Measurement of height, weight, physical activity, and age Direct calorimetry Indirect calorimetry NOT VALID: Measurement of food intake from the various food groups

Which of the following are true about complete protein sources?

Most foods of animal origin are sources of complete protein. Supplies all nine essential amino acids

What are the latest guidelines from the Dietary Guidelines and the American Heart Association for dietary cholesterol?

No limits have been set because dietary cholesterol intake has little impact on blood cholesterol levels.

Which of the following is the amino acid that can be synthesized by a healthy body in sufficient amounts?

Nonessential

Which enzyme is responsible for the majority of triglyceride digestion in the gastrointestinal tract?

Pancreatic lipase

What are some food sources that contain 50% of total calories or more from fat?

Peanut butter Pepperoni Cheddar cheese Avocados

Which of the following are functions of HDL cholesterol in the bloodstream?

Picks up cholesterol from dying cells and other sources Donates cholesterol to other lipoprotein for transport back to the liver for excretion

The factors that help one to maintain an appropriate height/weight value include which of these?

Regularly eating a healthy diet Remaining physically active Learning to follow the body's hunger cues

rRNA

Ribosomal RNA (rRNA) makes up the ribosomes, the site of protein synthesis within the cell.

What are some examples of oils that serve as good sources of polyunsaturated fat?

Soybean oil Safflower oil Corn oil

How does denaturation of a protein affect its function?

The protein loses its normal biological activity.

Why are triglycerides ideal for fat storage?

They are chemically stable. They are energy dense.

Choose the true statements about avocados.

They can be substituted 1:1 for butter in recipes for baked goods. They are rich in monounsaturated fatty acids.

tRNA

Transfer RNA (tRNA) brings amino acids to the ribosomes during protein synthesis.

In the small intestine, lipase breaks down ______ to produce a mixture of fatty acids, glycerol, and monoglycerides.

Triglycerides

Which of the following is the body's most efficient form of stored energy?

Triglycerides

The process of oxidation usually changes the shape and/or function of a substance.

True

True or false: HDL removes cholesterol from cells and returns to the liver for excretion.

True

True or false: HDL removes cholesterol from cells and returns to the liver for excretion. True false question.

True

Changing a protein's shape can destroy its ability to function normally.

True. By changing a protein's shape, its ability to function is destroyed and the protein loses its biological activity.

A long-chain fatty acid is defined as

a fatty acid that contains 12 or more carbon atoms in length.

Three fatty acids combine with glycerol to form

a triglyceride.

A weight loss regimen on the internet claims that 10 minutes of physical activity each day is all you need to lose weight. A more successful plan would

also include dietary strategies to reduce energy intake. incorporate 60 to 90 minutes of physical activity per day. also include behavior modification strategies, such as self-monitoring of diet and exercise.

Most ______ sources of protein provide ample quantities of all nine essential amino acids.

animal

The main sources of saturated fat in American diets are

animal fats.

______ serve to stop the damage done to cells by oxidation.

antioxidants

Primarily, fatty acids are transported through the bloodstream

as part of lipoproteins.

Avocados are classified as

berries

Current cholesterol-lowering medications act to

bind to cholesterol in the GI tract. reduce cholesterol synthesis in the liver.

The method used to estimate total body fat that uses a low-energy electrical current is known as

bioelectrical impedance.

Direct calorimetry measures the amount of

body heat released by a person

Fats and oils contain mixtures of various fatty acids. Which of the following food items are high in saturated fatty acids?

butter cheeseburger coconut oil

The Roux-en-Y gastric bypass procedure requires: Multiple select question.

bypassing a short segment of the small intestine. stomach size reduction to about 30 milliliters.

What are some components of plaque?

calcium cholesterol white blood cells

Fats and oils contain mixtures of various fatty acids. Which of the following food items are high in saturated fatty acids?

coconut oil cheeseburger butter

If height, weight, and physical activity level are held constant, energy requirements ______ as an adult ages.

decrease

The American Heart Association recommends using plant oils rather than animal fats in food preparation to

decrease saturated fat intake

The benefits of physical activity on body composition and metabolic rate include Multiple select question.

decreased fat mass. increased lean muscle mass. increased metabolic rate. increased bone density.

phospholipase

digests phospholipids

Regular consumption of fatty fish provides ______ and ______, which can be slowly synthesized in the body as long as the essential fatty acid alpha-linolenic acid is present in adequate quantities.

docosahexaenoic acid eicosapentaenoic acid

Because blood proteins attract fluid from extracellular spaces into the capillaries, low protein intake can lead to

edema

What are some examples of food sources that contain cholesterol?

eggs chicken ice cream

What are some examples of foods that contain cholesterol?

eggs lean ground beef turkey

The Body Mass Index is defined as:

eight in kilograms divided by the square of the height in meters weight in pounds multiplied by 703, and divided by the square of the height in inches

The study of inherited changes in gene expression that are not due to the DNA sequence is known as ______. Multiple choice question. genetic testing

epigenetics

A(n) ______ amino acid cannot be synthesized by humans in sufficient amounts, or at all, and must be included in the diet.

essential

What deficiency would you suspect if a person has flaky and itchy skin, diarrhea, and poor wound healing with infections?

essential fatty acids

An example of an epigenetic influence on human health would be

exposure to alcohol during gestation influences fetal development.

: During the measurement of bioelectric impedance, greater adipose stores are associated with lower resistance to electrical flow.

false

true or false... Peptide bonds cannot be broken.

false. Peptide bonds are difficult to break, but can be broken by acids and enzymes, especially during digestion.

Upper-body obesity is characterized by _____. Multiple select question.

fat stored primarily in the abdominal area waist circumference 40 inches and above in males waist circumference 35 inches and above in females

Sugar and salt are added to foods to compensate for the loss of taste and texture when _____ are removed.

fats

Macrophages surrounds the fatty deposit on a blood vessel wall producing ________ cells.

foam

Lipid-loaded white blood cells that have surrounded large amounts of a fatty substance, usually cholesterol, on the blood vessel walls are called

foam cells

If you witnessed a person experiencing shortness of breath, nausea and vomiting, irregular heartbeat, sweating, and radiating pain in the upper body, you would suspect that this person is having a(n) _____.

heart attack

The dietary approach that has been most successful in long-term studies is the low-fat, ______ approach.

high fiber

Butter and margarine have about the same amount of fat, but the types of fatty acids in butter and margarine are different. Compared to margarine, butter has a ______ proportion of saturated fatty acids.

higher

The method of estimating total body fat by weighing the individual on a standard scale and then weighing him or her submerged in water is known as ______.

hydrostatic weighing.(underwater weighing)

A high-protein diet can affect the kidneys by

increasing the production of urea. contributing to kidney stones.

What are the major functions of fatty acids and triglycerides in the body?

insulation transport of fat-soluble vitamins energy storage

Typical warning signs of a heart attack include

irregular heartbeat. shortness of breath. intense, prolonged chest pain or pressure, sometimes radiating to other parts of the upper body.

The American Heart Association recommends consuming 2 or more servings of fatty fish each week because fish _____.

is a rich source of omega-3 fatty acids provides trace elements that may provide protective effects for the CV system is a valuable source of protein

Typical warning signs of a heart attack in women include

jaw, neck, and shoulder pain. nausea and vomiting. dizziness.

What are some warning signs of a heart attack?

jaw, neck, shoulder pain chest pain shortness of breath dizziness

Choose the three fish species that are highest in mercury.

king mackerel shark swordfish

A 150-pound person with 30% body fat will weigh _____ hydrostatically (i.e., in the water) compared to a 150-pound person with 20% body fat.

less

Lean tissue provides _____ resistance to the electrical current used when measuring body composition with a bioelectrical impedance device because of the high water content in muscle.

less

A(n) ______ amino acid is the essential amino acid in lowest concentration in a food or diet relative to body needs and limits the amount of protein a body can synthesize.

limiting

The essential amino acid in lowest concentration in a food or diet relative to body needs is the

limiting amino acid.

The gastric ______ enzyme released in the stomach acts primarily on triglycerides that have fatty acids with short-chain lengths.

lipase

Due to their high energy density (9 kcal per gram) ______ are the ideal form of energy storage for the body.

lipids

Fat released directly from abdominal adipose tissue is transported directly to the:

liver

The majority of fatty acids in foods are

long chain fatty acids

Treatment for overweight and obesity should involve healthy, active living with acceptable diet modifications that will promote weight ______ and later, weight ______. Multiple choice question.

loss; maintenance

One risk factor for cardiovascular disease is

low levels of HDL.

The purpose of ______ is to carry the DNA code from the cell's nucleus to the cytoplasm so that protein synthesis can occur.

mRNA

What are the products of fat digestion in the small intestine?

monoglycerides fatty acids

Inadequate intake of essential amino acids may lead to

muscle wasting. slow production of body proteins. impaired growth.

According to the American Heart Association, individuals at risk for cardiovascular disease (or who already have cardiovascular disease) should limit saturated fat intake to

no more than 5% to 6% of total kilocalories.

A(n) ______ amino acid is one that can be synthesized by a healthy body in sufficient amounts.

non essential

Where is DNA located in a cell? Multiple choice question.

nucleus

Heart disease is the ______ leading cause of death among North American adults.

number one

Fatty fish provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are two ______ that are important for brain and heart health.

omega-3 fatty acids

Which of the following is a leading source of fat in the Mediterranean diet?

olive oil

Which type of oil is considered a good source of monounsaturated fat?

olive oil canola oil peanut oil

Mediterranean diet

olive oil, fish, nuts

In a chemical reaction, when a compound loses an electron, that compound has been

oxidized.

What three organs and/or glands produce lipase?

pancreas stomach salivary glands

The majority of fat digestion is accomplished by

pancreatic lipase.

Some plants contain natural cholesterol-lowering compounds called

plant sterols.

______ is a cholesterol-rich substance deposited in the blood vessels

plaque

______ is a cholesterol-rich substance deposited in the blood vessels.

plaque

______________is a nutrient that forms important structures in the body, makes up a key part of the blood, helps regulate many body functions, and can fuel body cells. Amino acids join together to form this nutrient.

protein

The body links amino acids with peptide bonds in order to form

proteins

Which nutrient plays a vital role in keeping the body healthy by forming important structures in the body, making up a key part of the blood, helping regulate many body functions, and fueling body cells?

proteins

Intact proteins are ______ absorbed from the digestive tract.

rarely. Intact proteins are rarely absorbed from the digestive tract, but during infancy the gastrointestinal tract is somewhat permeable, which allows some whole proteins to be absorbed.

Antioxidants may be helpful for preventing cardiovascular disease because they

reduce the oxidation of LDLs.

The need for women to have a higher body fat when compared to men is to maintain

reproductive functions. estrogen production.

glycogen breakdown

requires several enzymes, starting with glycogen phosphorylase.

What are some examples of foods that are considered high in fat?

salad oils avocado butter whole milk

Enzymes that digest fat are secreted by the

salivary glands pancreas stomach cells

Which of the following have the biggest impact on blood cholesterol levels?

saturated fat intake trans fat intake

Compared to plant oils, animal sources of fat are typically higher in

saturated fat.

To promote heart health,

select more plant sources of fat and fewer animal sources of fat.

Bioelectric impedance is used to estimate body fat content by _____. Multiple choice question.

sending a painless, low-energy electrical current through the body and measuring the resistance to the electrical flow

What are some good food sources of polyunsaturated fats? Multiple select question.

soybean oil corn oil

What is added to reduced-fat foods to compensate for the loss of taste and texture when fat is removed?

sugar salt

The health problems associated with excess body fat include

surgical risks. liver damage. bone and joint disorders.

Megadoses of nicotinic acid, a form of a B vitamin, can lower

triglycerides.

An individual with more body fat will demonstrate greater electrical resistance than a lean person when tested with a bioelectrical impedance device for measuring body composition.

true

Protein synthesis takes place in the cytoplasm.

true

Proteins serve in the regulation and maintenance of the human body by aiding in blood clotting, fluid balance, and visual processes.

true

The more the fat (adipose) storage, the more the resistance (impedance) to the flow of electric current.

true

True or false: Amino acids serve as a source of nitrogen for the human body.

true

True or false: During transcription, an mRNA copy of the DNA code moves out from the cell's nucleus, into the cytoplasm, and to the ribosomes.

true

True or false: Research indicates that the benefits of fish intake in reducing the risk of cardiovascular disease outweigh the risks of mercury contamination. True false question.

true

True or false: The higher body fat in women compared to men is necessary for reproductive functions. True false question.

true

To reduce heart attack risk, the American Heart Association recommends consuming fish

twice per week.

Rapid weight loss at the beginning of a weight loss program is a result of Multiple select question.

water loss. lean muscle mass depletion.

Rich food sources of plant sterols include

wheat germ. sesame seeds. pistachios and sunflower seeds.