nutrition exam

What is the RDA for protein?

0.8 g/kg multiply his or her weight in kg of 0.8 g

Know the steps of the scientific method

1. make observations that generate questions 2. formulate hypothesis to explain events 3. review current scientific literature ( published studies) that relate to the questions 4. design studies, perform tests, and collect data 5. analyze data and draw conclusions based on the results 6. share result with peers ( report findings) 7. conduct more research, the results of which may confirm or refute previous findings

Protein recommendations for athletes (grams per kg)

1.2 to 2.0 grams

According to the 2015-2020 Dietary Guidelines for Americans, added sugar intake should be limited to less than ________% of total daily calories.

10%

According to the 2015-2020 Dietary Guidelines for Americans, saturated fat intake should be limited to less than ________% of total daily calories.

10%

What is the ADMR for protein?

10-35%

According to the 2015-2020 Dietary Guidelines for Americans, most healthy people should limit their daily sodium intake to less than ________ mg/day.

2300

The Dietary Guidelines recommend limiting sodium to _____ mg per day.

2300 mg about 1 tsp.

How many calories does one pound of body fat contain?

3500

A person who is 5-feet, 6-inches tall and weighs 260 pounds has a body mass index of ________.

42

pumpkin pie has 54 g of carbohydrate, 15 g of fat, and 6 gram of protein. Determine how many calories are in this.

54g of Carbohydrate X 4 kcal = 216 kcal 15 g of fat X 9 kcal = 135 kcal 6 g of protein X 4 = 24 kcal add the kcal 216 + 135 + 24 = 375 kcal

Carbohydrate recommendations for athletes (grams per kg)

6 to 10g

How many calories are contained in 1 gram of fat?

9 cal

what is chylomicron function

A chylomicron is a type of lipoprotein formed in enterocytes to transport lipids away from the GI tract

Food Allergies vs. Food Intolerances...what are the differences?

A food allergy is an inflammatory response that results when the immune system reacts inappropriately to an allergen in a food. while a food intolerances are unpleasant physical reactions following consumption of certain foods.

What makes a food a "high quality" source of protein? Name an example of a high quality protein.

A high quality protein contains all nine of the essential amino acids. Any animal product is essential amino acids. Any animal product is considered a high quality protein. considered a high quality protein.

List the AMDRs for carbohydrates, fat and protein (ranges)

Carbohydrate = 45-65% Fat = 20-35% Protein = 10-35%

What are the basic chemical units of each of the macronutrients?macronutrients?

Carbohydrates: monosaccharides *(3 most *(important) Proteins: amino acids Fats: fatty acids

Compare and contrast the metabolic pathways catabolism and anabolism. The combination of both refer to a person's _________.

Catabolism = metabolic reactions that break down larger molecules into smaller ones. Anabolism = metabolic reactions that build larger molecules from smaller ones. METABOLISM!

Which of the following is an example of mechanical digestion in the GI tract?

Chewing food up into smaller pieces in the mouth

What are the different types of lipoproteins and what are their functions?

Chylomicrons. Transport fat and cholesterol fro ma mean via the lymphatic system to your cells. ... Very-Low-Density Lipoproteins (VLDLs) produced mainly in the liver, transport fat to the cells. ... Low-Density Lipoproteins (LDLs) releases cholesterol into body cells. ... High-Density Lipoproteins (HDLs)

________ is a major treatment approach for those with bulimia nervosa and binge-eating disorder. This type of treatment involves addressing unhealthy emotions and behaviors and involves goal-oriented therapy.

Cognitive behavioral therapy

List the three components of the female athlete female athlete triadtriad.

Energy imbalance (with or without an eating disorder) Menstrual disturbances Decreased bone mineral density (with or without osteoporosis)

Explain the difference between an enriched product and a fortified product

Enriched = nutrients that were lost during food = nutrients that were lost during food processing have been added back. Example: adding adding nutrient to white, all-purpose flour Fortified = vitamins and/or minerals have been added to a food that were not originally in the food. Example: adding calcium and vitamin D to orange juice

Know the functions of fat in food and in the body

Fat insulates your body, cushions vital organs, and can be converted into energy. Fat is used to build new cells and is critical for normal brain development and nerve function. Fatis also needed to carry and help absorb fat-soluble vitamins, such as vitamins A, D, E, and K, and carotenoids.

Fueling before, during and after exercise (best foods/food combinations)

Handful of dried apricots

Know in which parts of the digestive system different nutrients are absorbed

Iron is absorbed in the duodenum. Vitamin B12 and bile salts are absorbed in the terminal ileum. Water and lipids are absorbed by passive diffusion throughout the small intestine. Sodium bicarbonate is absorbed by active transport and glucose and amino acid co transport. Fructose is absorbed by facilitated diffusion.

Which of the following topics is one of the five overarching guidelines of the 2015-2020 Dietary Guidelines for Americans?

Limit calories from added sugars and saturated fats and reduce sodium intake.

Which of the following conditions or behaviors is a characteristic sign of a person with anorexia nervosa?

Maintaining a BMI of 17.5 or less

risk factors for Cardiovascular Disease (CVD)

Modifiable- diabetes mellitus, elated blood cholesterol especially LDL cholesterol, excess body fat, hypertension, physical inactivity, tobacco use or tabaco smoke, unhealthy diet, untreated sleep apnea Non-modifiable- FAMILY HISTORY, increasing age, race/ethnic background, male sex

What are the water soluble vitamins?

Niacin, riboflavin, and thiamin

Which of the following organs produces and secretes enzymes that are essential for proper digestion?

Pancreas

How much energy does each macronutrient provide?

Protein 4 cal Carbohydrate 4 cal fat 9 cal Alcohol 7 cal

Which of the six classes of nutrients provide energy?

Protein, fats, and carbohydrates

What are chemical pathways?

Series of specific chemical reactions in the cell

NCAA rules on banned substances in competition: What substances are monitored/regulated/banned?

Stimulants. Anabolic agents

What makes a nutrient "essential" and what happens if inadequate amounts of a particular happens if inadequate amounts of a particular essential nutrient are consumed?

The body does not make/synthesis an essential nutrient or enough of it to meet needs. Inadequate intakes lead to a nutrient deficiency with accompanying symptoms. Example: Niacin and Pellegra

All ll DDogs EEat at KKale is an acronym that can be ale is an acronym that can be used to remember the what?

The fat soluble vitamins: A, D, E and K

What are the different types of fatty acids and what are common food sources of each?

Triglycerides, Phospholipids, and Sterols (ex. Cholesterol)

What are the fat soluble vitamins?

Vitamins K, D, and A

Having an increased abdominal circumference over ____ inches in females and ____ inches in males increases risk for developing cardiovascular disease?

Waist circumference over 35 for women and 40 for men

List 4 benefits of regular exercise

Weight control Reduces risk of cardiovascular disease Reduces risk of type 2 diabetes and metabolic syndrome Reduces risk of some types of cancers Strengthens bones and muscles improves mental health (depression, anxiety) and mood

Brandon is 6' 0'' and weighs 145#. What is his BMI and what classification does is fall under?

Weight in pounds x 702 / ht in inches / ht in inches 145 x 703 = 101, 790145 101, 790 / 72 (inches) = 1413.75 1413.75/72= 19.64 This is at the low end of the This is at the low end of the "normal/healthy weight" "normal/healthy weight" range

What are complementary proteins? What are some common examples of complementary proteins?

When 2 incomplete proteins together contain all 9 amino acids. (Grains and legumes, legumes and nuts, nuts and vegetables, vegetables and grains.)

Energy density

a food that has a large amount of calories in a smaller weight.

transport

amino acids are then transported of specific carrier systems into the absorptive cells

After absorption

amino acids travel to the liver via the hepatic portal vein.

Enzymes found in the digestive system

amylase, lipase, and protease

Anabolism vs catabolism - what is the different and name examples of these processes

anabolism: involves metabolic reactions that build larger molecules from smaller ones. catabolism: refers to metabolic pathways that break down larger molecules into smaller ones.

what is the most severe food allergy

anaphylaxis

Your best friend tells you that she has lost 15# by simply drinking a new "detox tea." She reports that she dropped drinking a new "detox tea." She reports that she dropped the weight by drinking the tea twice a day, while the weight by drinking the tea twice a day, while changing nothing else about her diet and without changing nothing else about her diet and without exercise. This is a type of what type of advertisement?

anecdote

What foods are examples of high quality proteins?

animal protein sources: milk, eggs, cheese, meat, fish, poultry, and soy bean products

What are the three main types of eating disorders we discussed in class?

anorexia nervosa, bulimia nervosa, and binge eating disorder.

What are the names for substances that protect our cells from free radicals/oxidation?

antioxidants

dietary fiber

are complex carbohydrate comprised of monosaccharides connected of bonds that humans cannot digest

protein digestion

begins in the stomach

most common weight loss drugs

bitter orange: increase metabolic rate and suppress appetite side effects: chest pain and elevated blood pressure

Know the BMI classifications/categories

body mass index

A primary function of the digestive system is the

breakdown of food into nutrients.

what minerals are involved in osteoporosis

calcium and vitamin d

sources of major minerals

calcium: green leafy vegetables, dairy, grains, and protein chloride: grains, protein, vegetables ( processed food ) magnesium: fruits, vegetables, dairy, grains, protein phosphorus: protein, grains, and dairy sodium: dairy (cheese)

What are macronutrients?

carbohydrates, fats, proteins

digestive tract disorders

constipation, diverticulosis and diverticulitis, diarrhea, vomiting, acid reflux

unreliable sources of nutrition

dietsnomore4u.com

What are the different methods for screening for/assessing overweight/obesity?

direct calorimetry, indirect calorimetry, heart rate monitors, and accelerometer

Chyme moves from the stomach into the

duodenum

Food sources of cholesterol

egg yolk, liver, meat, poultry, and dairy products made from animal products

Scientists who investigate lifestyle factors that influence the prevalence of obesity among different population groups are conducting a(n) ________ study.

epidemiological

Sources of Vitamin D

fish liver oils and fatty fish, milk is fortified with vitamin d, and some brands of cereals, orange juice, and margarine

Which of the following minerals is associated with a reduced risk of dental caries?

fluoride

Which B Vitamin has been associated with neural tube defects such as spina bifida? Name neural tube defects such as spina bifida? Name three good sources of this vitamin.

folic acid ( leafy greens, fortified orange juice supplement (take prior to pregnancy).

Sources of Trace Minerals

grains, protein, dairy, and vegetables

Risk factors for eating disorders include ________.

having a history of frequent attempts to lose weight

Insulin

helps glucose enter cells.

Types/severities of food allergies

hives, swollen, itchy lips, eczema, difficulty swallowing, wheezing and difficulty breathing, abdominal pain, vomiting, diarrhea

which two hormones are involved in blood sugar regulation

insulin and glyogen

What is the definition of a high quality protein?

is a protein that contains all essential amino acids in amounts that support the deposition of protein in tissues and the growth of a young person.

Know the role/functions of water in the body.

is a solvent, is a major component of blood, saliva, sweat, tears, mucus, and joint fluid removes waste helps transport substances lubricate tissue regulate body temperature helps digest food participates in many chemical reaction helps maintain proper blood ph

What are antioxidants?

is a substance that protects our cells vulnerable molecules from free radicals.

What is celiac disease and what foods need to be avoided?

is an inherited condition in which the protein gluten cannot be absorbed; results in damage to the small intestine and poor absorption of nutrients. foods that need to be avoided is gluten

functions of cholesterol

is essential to health, is a lipid found in animal foods; precursor for steroid hormones, bile, and vitamin d

What is ketosis? What are the by products produced by ketosis?

is the formation of excess ketone bodies. The diet induces a metabolic state called ketosis

What does the term "denaturation" refer to?

is the process that changes the normal shape of a protein and, as a result, the molecule loses its usual function.

what are the functions of folic acid in the body

it's for energy metabolism, dna synthesis, and homocysteine metabolism, folate affects cells that rapidly divide, such as red blood cells

During exercise that not enough oxygen is available, muscles convert pyruvate into what?available, muscles convert pyruvate into what? Hint* it is what makes you sore

lactic acid

The ________ helps form feces by absorbing excess water and some minerals from chyme.

large intestine

What is a chylomicron?

lipoprotein

What is osteoporosis?

loss of bone mass and structure

A scientist is creating a formula diet that supplies all essential nutrients. One of the minerals in her formula has a Recommended Dietary Allowance of 130 mg/day. How should she classify this particular mineral?

major mineral

functions of vitamin d

metabolism of the minerals calcium and phosphorus, and the production and maintenance of healthy bone, stimulate small intestine cells to absorb calcium and phosphorus with food

Food sources of Riboflavin.

milk, yogurt, and other milk products, enriched cereal, liver, and green leafy vegetables

Where does ATP synthesis occur?

mitochondria

simple carbohydrates

monosaccharides and disaccharides

organs of the digestive tract

mouth, pharynx, esophagus, stomach, small intestine, large intestine

Where are carbohydrates digested?

mouth, stomach, small intestine

trace mineral

needed by the body in quantities < 100 mg/day (Iron, Flouride, Iron, Zinc, etc.)

major mineral

needed by the body in quantities > 100 mg/day (Sodium, Potassium, Phosphorus, Calcium, mg/day (Sodium, Potassium, Phosphorus, Calcium, Magnesium, Sulfur, Chloride)

Researchers conduct a study and find that as the number of minutes of daily activity in adults the number of minutes of daily activity in adults increases, the incidence of CVD decreases. This increases, the incidence of CVD decreases. This is an example of a _________ correlation.

negative correlation

Every amino acid has ______ in it's chemical structure which sets it apart from sugars and structure which sets it apart from sugars and lipids.

nitrogen

complex carbohydrates

oligosaccharides and polysaccharides, starch, glycogen, and fiber

Small amounts of food move from the back of the mouth and through the esophagus by involuntary muscular movements called

peristalsis

Where are antioxidants found?

plants, animals, fungi, and bacteria, fruits and vegetables

what groups need to make sure that they get enough folic acid in the body and why

pregnant women who are deficient in folate increase the risk of their infant being born with neural tube defects

What is the basic structure of proteins? What are they made up of?

primary structure and they are made up of a linear chain of amino acids linked by peptide bonds.

What are the roles of Vitamin K in the body?

production of active blood clotting factors

Typical treatment for eating disorders includes ________.

professional counseling

list the five food groups and examples of each

protein: meat, eggs, etc vegetables: any fruit: any grains: oats, cereal, etc dairy: milk and milk products

The ________ sphincter is located between the stomach and small intestine.

pyloric

Know the benefits of exercise is treating and preventing disease.

reducing risk of type 1 diabetes, improved body composition, and prevention of many disease

In the human body, water is involved in ________.

regulating body temperature

Know how to find reliable sources of nutrition information online

reliable sources of nutrition : choosemyplate.gov eatright.org nutrition website that have edu are reliable sources of nutrition.

Digestion begins in the mouth with THIS enzyme enzyme that begins to break down starch.

salivary amylase

What are electrolytes?

sodium, potassium, chloride

Which minerals are involved in fluid balance?

sodium, potassium, chloride, phosphorus, and magnesium ( SODIUM PLAYS AN IMPORTANT ROLE )

electrolytes function in the body

sport, fitness level, and environmental condition

Salivary glands secrete amylase, an enzyme that enables a minor amount of ________ to be digested in the mouth.

starch

nutrient density

supplies more nutrients in relation to total calories.

accessory organs

teeth, tongue, salivary glands, liver, gallbladder, pancreas

How are fat soluble vitamins best absorbed?

the fat soluble vitamins are similar to oil and do not dissolve in water. Fat soluble vitamins are most abundant in high-fat foods and are much better absorbed into your bloodstream when you eat them with fat.

What accessory digestive organ both produces digestive organ AND secretes enzymes to aid in the digestive process?

the pancreas

Who is most at risk for osteoporosis?

those who consume less vitamin k

What are the main functions of protein in the body?

to make and repair cells build muscle and body tissue helps regulate body processes supplies energy can be converted to glucose which is fuel for brain function.

Know the AMDR and Dietary Guideline recommendations for total fat and saturated fat

total fat: 20-35% of total calories saturated fat: less than 10% of total calories

The RDA for iron is 8 mg and 18 mg, for young men and women, respectively. Based on this information, iron is a ________ mineral.

trace mineral

A major underlying personal characteristic of both anorexia nervosa and bulimia nervosa is having a distorted body image.

true

The lining of the small intestine is covered with ________, tiny, finger-like structures that absorb nutrients from food.

villi

The name for the type of fat deep within your body that surrounds organs. Harmful if maintained in large surrounds organs. Harmful if maintained in large quantities. Opposite of subcutaneous fat which insulates quantities. Opposite of subcutaneous fat which insulates the outer body.

visceral fat

What are micronutrients?

vitamins and minerals