Exam 3 Study Guide Quizzes

Click to select the two food groups that have the best sources of thiamin.

- Grains - Protein foods

Click to select the following with antioxidant functions. - beta-carotene - Vit E - Niacin - Vit C

- beta-carotene - Vit E - Vit C

Many factors influence hypertension risk. Click to select the individuals with risk factors for developing hypertension.

- bob is an african american male in his 70s - lance is overweight and has a knee injury that prevents him from doing any exercise Inactivity, excessive alcohol intake, overweight, and being of African-American descent all increase hypertension risk. Hypertension risk is decreased by regular exercise, loss of excess body weight, following a DASH diet, consuming less than 2,300 mg of sodium per day, and participating in daily exercise

Jerome enjoys listening to his nutrition professor's experiences with successes and failures in advising people on diet change. The instructor says that when people focus on doing something positive in their diet, they automatically start to do less of the negative—like substituting one behavior with another. While at the pharmacy the other day, Jerome stopped at the station to check his blood pressure. He did not like the results. He went to the student health center for a recheck, as advised by the American Heart Association. He was diagnosed as prehypertensive, with a blood pressure of 129/85. Jerome was sad but not shocked. He is African-American and has a family history of hypertension. He exercises four times per week, controls stress through playing piano, is close to his family, enjoys friends, and does not drink or smoke. Jerome lives in an apartment with three friends. His mom taught him to cook, which he does three nights per week. Jerome does not skip meals (eats breakfast) and packs a lunch to eat on campus. However, too often dinner is late and he grabs packaged snack foods to ward off hunger until he can fix dinner. Jerome talks with his nutrition professor about his dilemma. She wants him to stay positive and asks him to focus on potassium. She tells him that if he focuses on including high-potassium foods, he will receive some added benefits. Answer the following questions about Jerome's situation. What are some potassium-rich foods that Jerome could have readily available at home to help him ward off hunger until he is ready to eat his dinner?

- vegetarian chili made with kidney beans and tomatoes - baked potato - orange juice - spinach salad with strawberries and blueberries A diet with plenty of plant-based foods, especially whole, unprocessed fruits and vegetables, is likely to be rich in potassium.

Since the World Health Organization recently categorized processed meat as carcinogenic and red meat as a probable carcinogen, you have been limiting your meat consumption to no more than once or twice a month. At the same time, you are preparing for a hiking trip at high altitude and have heard that altitude sickness is a possibility if you have iron-deficiency anemia. What would you choose to ensure adequate iron status? Which of the following food choices provides the most iron? 1 cup of fortified breakfast cereal (e.g., Wheaties™) 1/2 cup of kidney beans 1 cup of enriched pasta 1 cup of raw spinach

1 cup of fortified breakfast cereal (e.g., Wheaties™) Many breakfast cereals are fortified with a wide array of vitamins and minerals. One serving of Wheaties™ provides 100% of the Daily Value for iron. Beans, spinach, and enriched pasta do contain some nonheme iron, but fortified breakfast cereals are a very concentrated source of iron. Consuming nonheme iron with a source of vitamin C will enhance its absorption.

To reduce risk for chronic diseases, the Physical Activity Guidelines recommend that most adults should perform at least 10 to 15 minutes of physical activity per day. 60 to 90 minutes of physical activity per day. 150 to 300 minutes of physical activity per day. 150 to 300 minutes of physical activity per week. 300 to 500 minutes of physical activity per week.

150 to 300 minutes of physical activity per week. To decrease risk for chronic diseases, the Physical Activity Guidelines recommend all adults should engage in at least 150 to 300 minutes of moderate-intensity physical activity per week.

Which athlete is at highest risk for iron deficiency? 19-year-old female long-distance runner 20-year-old female swimmer 18-year-old male bicyclist 21-year-old male baseball player

19-year-old female long-distance runner

For every pound lost during a workout, ______ cup(s) of water should be consumed during or after exercising. 1/2 to 1 1 to 2 2 to 3 3 to 4

2 to 3

Since being accepted into the business program, your courses are getting tougher and you are staying up late doing homework. You also need work experience, so you are putting in 20 hours a week at the bookstore. Between classes, homework, work, and socializing, you are only getting about 4 to 5 hours of sleep a night and barely have time to eat. You are feeling exhausted and looking for a good, quick energy source. Refer to the Supplement Facts panels to answer the following questions. The supplement facts label from the Nature Made B-Complex with Vitamin C dietary supplement indicates that one caplet contains thiamin, riboflavin, niacin, and vitamin B-6 in concentrations 2.5 to 10 times the Daily Value. The information provided for this Nature Made supplement states that "Vitamin B helps to convert food into energy." Do the amounts of any of the B vitamins in the Nature Made® supplement exceed the Upper Level (UL)? 50 mg of niacin 10.2 mg of riboflavin 15 mg of thiamin 5 mg of vitamin B-6 None of these amounts exceeds the UL.

50 mg of niacin The amounts of the B vitamins listed do exceed the Recommended Dietary Allowances for these nutrients, but only niacin exceeds the Upper Level. There is no UL set for thiamin, riboflavin, or pantothenic acid; thus any negative effects of taking high doses of these vitamins is unknown. The UL for niacin is set at 35 milligrams per day to avoid side effects such as skin flushing and damage to the GI tract or liver. However, the UL pertains to the nicotinic acid form of niacin only; the form of niacin in this supplement is niacinamide, which does not have the same pharmacologic effects as the nicotinic acid form. In addition, adverse effects are typically only seen at intakes in excess of 100 milligrams per day. It is recommended that no more than 100% of the daily value for vitamins and minerals be taken in a dietary supplement.

What is the recommendation for a pre-event meal? A high fiber, low-calorie meal A carbohydrate-rich, high quality protein meal A high-protein meal 20-60 minutes before the game A low-protein meal with lots of raw vegetables

A carbohydrate-rich, high quality protein meal

Osteoporosis is a debilitating disease that impacts quality and length of life. A person with osteoporosis has much less BLANK bone than someone without osteoporosis. This makes the bone fragile and more susceptible to fracture. However, a diet high in BLANK and BLANK and a lifestyle with regular BLANK exercise can reduce the rate at which bone density declines. Women tend to lose 1% to 3% of their bone mass each year after BLANK. Men also gradually lose bone mass as they age. Attaining optimal peak bone mass before reaching adulthood is crucial because some bone loss is an inevitable part of aging. Even moderate bone loss can lead to BLANK, a disease defined by low bone mineral density that is a precursor to osteoporosis.

A person with osteoporosis has much less trabecular bone than someone without osteoporosis. This makes the bone fragile and more susceptible to fracture. However, a diet high in calcium and vitamin D and a lifestyle with regular weight-bearing exercise can reduce the rate at which bone density declines. Women tend to lose 1% to 3% of their bone mass each year after menopause. Men also gradually lose bone mass as they age. Attaining optimal peak bone mass before reaching adulthood is crucial because some bone loss is an inevitable part of aging. Even moderate bone loss can lead to osteopenia, a disease defined by low bone mineral density that is a precursor to osteoporosis.

Which of the following is one of the criteria that must be met in order to classify a compound as a vitamin? The body cannot make the substance. The body synthesizes enough of the compound to maintain health. Absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly cured when the substance is resupplied. A synthetic version of a compound is provided in amounts of one gram or more per day in supplemental form.

Absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly cured when the substance is resupplied. To be classified as a vitamin, a compound must meet the following criteria to be an essential nutrient: (1) the body is unable to synthesize enough of the compound to maintain health, and (2) absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly cured when the substance is resupplied. A substance does not qualify as a vitamin merely because the body cannot make it. Evidence must suggest that health declines when the substance is not consumed.

When designing a fitness program, include a variety of activities to improve all dimensions of fitness and keep your workouts interesting. Click and drag each of the following activities to indicate whether it mainly enhances aerobic fitness, muscular fitness, or flexibility. - hamstring stretch - step aerobics - biceps curl - side bends - cross-country skiing - kettlebell workout

Aerobic Fitness - cross-country skiing - step aerobics Muscular Fitness - kettlebell workout - biceps curl Flexibility - hamstring stretch - side bends Cross-country skiing and step aerobics are examples of exercises that improve aerobic fitness. Kettlebell workouts and biceps curls are exercises that build muscular fitness. Hamstring stretches and side bends are examples of exercises to improve flexibility.

Choose the statement that is true about sports drinks. They replenish glucose and electrolytes They replenish fluids Their flavor encourages athletes to drink All of the choices are correct.

All of the choices are correct.

Why are fruits and vegetables so often implicated in cancer prevention? They provide antioxidant vitamins and minerals. Diets high in fiber can aid weight management efforts. They provide phytochemicals. All of these responses are correct.

All of these responses are correct. When it comes to getting the most nutrients from your calories, whole fruits and vegetables offer phytochemicals, antioxidants, and fiber in a low-calorie package. Follow the suggestion of MyPlate to fill half your plate with fruits and vegetables.

Insufficient intake of vitamins and minerals can result in a variety of deficiency diseases. Vitamin B-12 micronutrient with its deficiency symptoms.

Anemia characterized by many large red blood cells in the bloodstream despite adequate folate intake; can lead to nerve degeneration, paralysis, and health insufficient vitamin B-12 intake can result in anemia

Scientific evidence indicates that dietary supplements are often necessary for all of the following EXCEPT Athletes Pregnant women Chronic dieters Infants

Athletes

Describe the relationship of Beta-carotene and Vitamin A and list the key functions

Beta-carotene is an antioxidant. It is also a precursor for vitamin A which functions in vision (night blindness, cornea), mucus membranes, epithelial tissues, and immunity

Three functions of calcium

Blood clotting Muscle contraction Nerve impulse transmission Calcium is important for much more than bone mineralization. It is also involved in the processes of blood clotting, muscle contraction, and nerve impulse transmission.

If Matt continues to eat this way for months, which might he experience? Beriberi Bruise easily Nerve damage Pellagra

Bruise easily His diet lacks vitamin C. A function of vitamin C is collagen production. With decreased collagen bleeding and bruising is more likely.

Indicate which of the following foods are high in vitamin A value per cup. Mark all that apply. Cantaloupe Cauliflower Cucumber Green pepper Iceberg lettuce Peas Pumpkin Radishes Spinach Zucchini squash

Cantaloupe Pumpkin Spinach Vitamin A is high in yellow-orange fruits and vegetables and dark, leafy greens.

While Matt is running a 100-meter dash, what fuel is his body primarily using? Carbohydrate Fat Protein

Carbohydrate When muscles use energy at a very high rate, like during a 100-meter dash or sprint, they rely more on anaerobic parts of metabolism. Glucose is the primary fuel that can be broken down to support anaerobic metabolism. Fats require oxygen (aerobic metabolism) to be broken down and therefore they are not used during high-rate energy demand exercises. Protein contribution to muscle fuel is relatively small. Protein is reserved for building and repairing tissues and synthesizing enzymes, hormones, and transporters.

List the criteria for pre-event meals for athletes.

Carbohydrate rich, moderate in fat or fiber, include high-quality protein.

Which of the following would be the best way for a college student to increase his or her intake of provitamin A carotenoids? Choose a baked sweet potato instead of a baked russet potato. Choose whole milk instead of skim milk. Choose plant oils instead of animal fats in food preparation. Consume a whole, fresh orange instead of orange juice.

Choose a baked sweet potato instead of a baked russet potato. Plants with yellow, orange, and red pigments tend to be rich dietary sources of provitamin A carotenoids, which are plant chemicals that can be converted to vitamin A in the body. One large baked sweet potato provides about two times the RDA for vitamin A. Although oranges do have an orange color, citrus fruits are not particularly rich sources of provitamin A carotenoids. All commercially available milk is fortified with similar levels of vitamin A, regardless of fat content. Plant oils are excellent sources of vitamin E, but not vitamin A.

Most North American adults exceed current recommendations for sodium intake. Which of the following represents the best way to limit sodium intake? Choose home-cooked meals prepared with fresh ingredients rather than restaurant and processed foods. Decrease intake of dairy products. Use sea salt instead of iodized salt at the table and in cooking. Avoid adding salt to foods while cooking and at the table.

Choose home-cooked meals prepared with fresh ingredients rather than restaurant and processed foods. Although dairy products are naturally high in sodium, the amount of sodium per serving (about 120 milligrams of sodium per cup of milk) is low compared to that of processed foods. The sodium content of sea salt, kosher salt, and similar gourmet products is equivalent to that of common, iodized table salt. Furthermore, iodide, an essential nutrient, is lacking from such products. Only about 10% of our sodium intake comes from salt added during or after cooking foods at home. Comparatively, about 80% of our sodium intake comes from salt added during food manufacturing and food preparation at restaurants. Choosing home-prepared meals instead of commercially prepared foods would have the greatest impact on total sodium intake.

Which is a consequence of a very high intake of calcium? Constipation Muscle cramps Loss of appetite Vomiting

Constipation

Which statement is accurate about optimizing muscle protein synthesis? Consume 45% of daily calories from fat. Take an amino acid supplement at least 5 times per week. Consume a sport drink containing 6-8% of carbohydrate before weight training. Consume 20-30 grams of protein per meal spaced throughout the day.

Consume 20-30 grams of protein per meal spaced throughout the day.

What could Laurie do to reduce her risk of cancer?

Consume a high plant-based diet, including fruits and vegetables Consume a low saturated fat, high fiber diet Continue maintaining a healthy weight

Of the following options, which would be the best way for a college student to increase his or her intake of folate? Consume a spinach salad topped with strawberries and slivered almonds for lunch. Choose an animal source of protein rather than a plant source of protein at dinner. Choose skim milk instead of calcium-fortified orange juice as a beverage at breakfast. To prepare a sandwich, choose whole grain bread instead of bread made from enriched wheat flour.

Consume a spinach salad topped with strawberries and slivered almonds for lunch. The best sources of folate/folic acid are leafy green vegetables (e.g., spinach), fruits (e.g., orange juice, strawberries), plant sources of protein (e.g., dried beans, nuts), products made from enriched wheat flour (because folic acid is part of the enrichment program), and fortified breakfast cereals. Except for liver, animal sources of protein are not particularly good sources of folate. Dairy products are also quite low in folate.

Several phytochemicals, such as lycopene and resveratrol, may help the body ward off cancer. What is the best way to incorporate phytochemicals into your diet? Take a multivitamin and mineral supplement with added phytochemicals. Consume a variety of brightly colored fruits and vegetables. Take a supplement made of natural plant extracts. Consume fortified foods and beverages.

Consume a variety of brightly colored fruits and vegetables. Phytochemical supplements and fortified foods contain isolated plant compounds with purported health benefits. Dietary supplements are not tightly regulated in the United States, so the quality and composition of any dietary supplement are questionable. In addition, there are components of whole foods that likely contribute to cancer prevention beyond the effects of an isolated phytochemical.

Laurie's daughter, 18-year-old Ashley (5'7", 140 pounds) is a senior in high school and lives at home. She is a vegan. For breakfast, she eats oatmeal, applesauce, and soymilk. Lunch is a pasta with tomato sauce and spinach salad. She snacks on carrots and trail mix throughout the day. For dinner, she eats stir-fry vegetables with rice. Ashley recently noticed her skin has turned a bright yellowish-orange color. What is most likely responsible for this condition? Consuming a diet high in vitamin D Consuming a diet high in folic acid Consuming a diet high in beta-carotene Consuming a diet high in vitamin C

Consuming a diet high in beta-carotene

Laurie (51 years old, post-menopausal, height 5'5", weight 138 pounds) works full time as a teacher. Each day she eats a bagel with cream cheese for breakfast, and takes a lunchmeat sandwich and diet soda to work for lunch. When she gets home from work she fixes dinner for the family, which generally consist of meat, enriched breads or pastas, and dessert. Laurie uses many convenience foods such as helper mixes and canned soups, plus condiments to enhance the flavor of the grains. The family drinks bottled water or soda with their meals. They eat little produce, because they believe that America's soils are depleted, resulting in foods that aren't very nutritious. They keep cookies, candy, chips, crackers and similar foods on hand for convenient snacking. What, if any, foods in Laurie's diet provide sodium? Indicate whether her intake is probably too high, probably adequate, or probably too low.

Convenience foods/canned soup, condiments, snack foods provide sodium. Intake is probably too high. Contrary to popular belief, soda pop is not high in sodium. A 12 oz. drink has about 35-50 mg per 12 oz drink, compared to ~170 mg in 1 Tbsp. of ketchup, 800-1000 mg in many frozen entree meals, ~1000 mg in 1 Tbsp. of soy sauce or up to ~4500 mg in some "helper" mixes.

Insufficient intake of vitamins and minerals can result in a variety of deficiency diseases. Niacin micronutrient with its deficiency symptoms.

Initial symptoms include poor appetite, weakness, and weight loss; advanced symptoms include dementia, diarrhea, and dermatitis pellagra is a niacin-deficiency disease

Insufficient fluoride

Insufficient fluoride leads to dental caries.

Iron-deficiency

Iron-deficiency anemia is characterized by weakness, fatigue, and impaired mental function.

In the dietary supplements aisle of the grocery store, the choices are endless—and expensive. Julie, a college sophomore, just read the Academy of Nutrition and Dietetics' Position Paper on nutrient supplementation for her class. She learned that dietary supplements, such as a basic multivitamin and mineral supplement, can be a good backup plan to ensure adequate nutrition, but the jury is still out when it comes to demonstrating a long-term benefit of dietary supplements. About one-third of U.S. adults regularly take nutrient supplements, but interestingly, it is usually the people who already consume a healthy diet who take them. Getting more than the recommended amount of a nutrient does not confer additional health benefits. In fact, too much of some vitamins and minerals can lead to ill health and toxicities. Julie decides she would rather focus on getting her nutrients from foods. How can she get the most vitamins and minerals out of the foods she eats? When storing fruits and vegetables in her apartment, what steps can Julie take to minimize nutrient losses? Click to select the correct responses.

Delay washing and peeling fresh produce until just before eating Freeze fresh produce if it will not be eaten within a few days Store fresh produce in closed containers in the refrigerator

Excessive iodine

Excessive iodine leads to thyroid gland dysfunction

Determine whether each label describes water-soluble or fat-soluble vitamins. Vit A, D, E, and K Vit that travel as part of chylomicrons through the bloodstream Vit that are easily lost during food processing and preparation Vit that are readily excreted from the body Vit that include the B vit and vit C Vit that are stored mostly in the liver and fatty tissues

Fat-soluble - Vit A, D, E, and K - Vit that travel as part of chylomicrons through the bloodstream - Vit that are stored mostly in the liver and fatty tissues Water-soluble - Vit that are readily excreted from the body - Vit that are easily lost during food processing and preparation - Vit that include the B vit and vit C

Sherry has a desk job where she sits and talks on the phone all day. As soon as she gets home she sits on the couch and watches her favorite television shows until it's time to go to bed. What type of fuel provides much of her energy throughout the day? Glucose Fatty acids Amino acids

Fatty acids

Which is accurate about energy metabolism? Fatty acids and glucose can both be used during aerobic metabolism. Fat is the only fuel used during anaerobic metabolism. Anaerobic metabolism yields a relatively large amount of energy. Aerobic metabolism yields a relatively small amount of energy.

Fatty acids and glucose can both be used during aerobic metabolism.

Brown spots or mottling of the teeth is associated with a ______ toxicity. Fluoride Sodium Iodine Magnesium

Fluoride

Which of the following makes teeth resistant to decay? Calcium Fluoride Selenium Iodine

Fluoride

Hydration is an important concern during physical activity. Complete each sentence with the appropriate hydration term. For most athletes who are exercising for less than an hour or not losing significant amounts of weight during exercise, the best beverage for replacing fluid losses is BLANK. A sports drink may be beneficial when exercise surpasses BLANK minutes or if weight loss is greater than BLANK to BLANK pounds during a workout. While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to consume too much water, which leads to the dangerous condition known as BLANK.

For most athletes who are exercising for less than an hour or not losing significant amounts of weight during exercise, the best beverage for replacing fluid losses is water. A sports drink may be beneficial when exercise surpasses sixty minutes or if weight loss is greater than five to six pounds during a workout. While special consideration should be paid to ensuring adequate hydration during exercise, it is also possible to consume too much water, which leads to the dangerous condition known as hyponatremia. For sports that require less than 60 minutes of exertion or when total weight loss is less than 5 to 6 pounds, the primary concern is replacing the water lost in sweat, because losses of carbohydrate stores and electrolytes (sodium, chloride, potassium, and other minerals) are not usually very great. Although electrolytes are lost in sweat, the quantities lost in exercise of brief to moderate duration can be easily replaced later by consuming normal foods, such as orange juice, potatoes, and tomato juice. Keep in mind that sweat is about 99% water and only 1% electrolytes and other substances. It is also possible for some athletes to drink too much water and thereby develop water intoxication (hyponatremia).

Matt is running a high-intensity 100-meter dash. What fuel is his body primarily using? Glucose Fatty acids Amino acids

Glucose

Which of the following is a consequence of severe iodine deficiency?

Goiter

Iron is part of the hemoglobin in red blood cells. What is the purpose of hemoglobin? Hemoglobin transports iron from the liver to the body cells. Hemoglobin transports carbon dioxide from the lungs to the body cells and also returns oxygen to the lungs for excretion. Hemoglobin transports oxygen from lungs to body cells and also returns carbon dioxide to the lungs for excretion. Hemoglobin binds oxygen in muscle tissue.

Hemoglobin transports oxygen from lungs to body cells and also returns carbon dioxide to the lungs for excretion. Hemoglobin transports oxygen through the blood from the lungs to the body cells and returns carbon dioxide to the lungs, where it can be exhaled. Myoglobin is another iron-containing protein that binds oxygen in muscle tissue.

Categorize the following foods according to their sodium contents. - brown rice - canned soup - fresh pears - deli meat - cheese - fresh asparagus

High-sodium food - deli meat - canned soup - cheese Low-sodium food - brown rice - fresh pears - fresh asparagus

Factors that can influence hydration status.

Humidity Altitude Caffeine intake Alcohol intake Water losses are affected by altitude, caffeine intake, alcohol intake, and humidity.

Determine whether each factor increases or decreases with regular, moderate physical activity. - muscle mass and strength - blood pressure - flexibility and balance - risk of colon cancer - stress - bone and joint strength

Increased by Exercise - muscle mass and strength - flexibility and balance - bone and joint strength Reduced by Exercise - blood pressure - risk of colon cancer - stress

Increasing potassium

Increasing potassium intake tends to decrease blood pressure.

Insufficient intake of vitamins and minerals can result in a variety of deficiency diseases. Riboflavin micronutrient with its deficiency symptoms.

Inflammation of the mouth and tongue, inflamed skin, and cracking of the tissue at the corners of the mouth riboflavin deficiency results in cheilosis

How does vitamin A support the immune system? It maintains the health of epithelial tissue, which forms a barrier against infection. It improves vision, so you can see bacteria and viruses. It promotes the formation of free radicals. It increases acid production in the stomach.

It maintains the health of epithelial tissue, which forms a barrier against infection. Vitamin A is involved in vision, but no matter how good your vision is, you will still need a microscope to see microbes! Vitamin A maintains the integrity of the epithelial tissue, which makes up the skin and the mucous membranes that line the GI tract, lungs, and urinary tract. Healthy epithelial cells form a barrier against invading germs.

Which use of protein for exercise is accurately described? It contributes a major part of fuel in strength training. It spares carbohydrate from being used for fuel. It repairs muscle tissue after exercise. It is converted to glycogen for storage in muscles.

It repairs muscle tissue after exercise.

In the dietary supplements aisle of the grocery store, the choices are endless—and expensive. Julie, a college sophomore, just read the Academy of Nutrition and Dietetics' Position Paper on nutrient supplementation for her class. She learned that dietary supplements, such as a basic multivitamin and mineral supplement, can be a good backup plan to ensure adequate nutrition, but the jury is still out when it comes to demonstrating a long-term benefit of dietary supplements. About one-third of U.S. adults regularly take nutrient supplements, but interestingly, it is usually the people who already consume a healthy diet who take them. Getting more than the recommended amount of a nutrient does not confer additional health benefits. In fact, too much of some vitamins and minerals can lead to ill health and toxicities. Julie decides she would rather focus on getting her nutrients from foods. How can she get the most vitamins and minerals out of the foods she eats? Click to select all of the factors that can damage or reduce vitamins in food.

Light Oxygen Heat

Low blood calcium

Low blood calcium can result in tetany.

From the following options, click to select three that are functions of water. Lubrication of joints Participant in chemical reactions Structure of bones Regulation of body temperature

Lubrication of joints Participant in chemical reactions Regulation of body temperature

Nuts, legumes, dark green vegetables, and dark chocolate are good sources of Zinc Iodine Sodium Magnesium

Magnesium

Matt wants to optimize muscle protein synthesis, what recommendations would you give him regarding timing of protein intake each day (include timing throughout the day in your answer)?

Matt could distribute his protein intake more evenly throughout the day. For most people this would mean ~20-30 grams of protein every meal (about every 3-4 hours).

Food sources high in zinc include Citrus fruits Meats, fish, and poultry Butternut squash, sweet potatoes, and carrots Strawberries, blueberries and raspberries

Meats, fish, and poultry

Which population is at highest risk for iron deficiency? Postmenopausal women Adult men > 18 years old Menstruating girls

Menstruating girls

Which word is used to describe the movement of cancer cells from one body part to another? Migration Progression Metastasis Initiation Translocation

Metastasis

Which of the following is true about the protein intake of athletes? Most athletes require protein supplements to get enough protein. Amino acid supplements are the best way to deliver amino acids because they do not need to be digested. Most athletes eating an adequate dietary pattern will easily meet their protein needs.

Most athletes eating an adequate dietary pattern will easily meet their protein needs.

Which of the following is true about the vitamin and mineral intake of athletes? Most athletes do not consume enough supplements. Most athletes should take iron supplements to enhance their aerobic capacity. Most athletes should take antioxidant supplements to reduce muscle damage caused by workouts. Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs.

Most athletes obtain ample vitamins and minerals through whole foods if they meet their caloric needs.

Click to select three roles of sodium in the human body.

Nerve impulse transmission Fluid balance Nutrient absorption

Excessive intake of some vitamins can result in toxicity. Match each vitamin with its signs of toxicity. Niacin Vitamin A Vitamin C Folic acid

Niacin Skin flushing Vitamin A Birth defects Vitamin C Diarrhea Folic acid Can mask vitamin B-12 deficiency Vitamin A toxicity can lead to fetal malformations, hair and skin changes, and bone pain or fractures. Excessive niacin supplementation leads to skin flushing. High intakes of vitamin C may cause diarrhea and interfere with some diagnostic tests. Consuming folate above the Upper Level can mask vitamin B-12 deficiency.

Laurie (51 years old, post-menopausal, height 5'5", weight 138 pounds) works full time as a teacher. Each day she eats a bagel with cream cheese for breakfast, and takes a lunchmeat sandwich and diet soda to work for lunch. When she gets home from work she fixes dinner for the family, which generally consist of meat, enriched breads or pastas, and dessert. Laurie uses many convenience foods such as helper mixes and canned soups, plus condiments to enhance the flavor of the grains. The family drinks bottled water or soda with their meals. They eat little produce, because they believe that America's soils are depleted, resulting in foods that aren't very nutritious. They keep cookies, candy, chips, crackers and similar foods on hand for convenient snacking. What, if any, risk factors does Laurie have for iron deficiency anemia?

No specific evidence of risk: Diet includes meat, enriched cereals. She is past menopause, so the RDA for females for iron is now the same as for males.

List at least two foods that supply magnesium

Nuts, legumes, whole grains, dark green vegetables, seafood, chocolate, cocoa

Which combination of the following foods would increase iron absorption the most? Eggs, legumes, and tea eaten at the same time. Peanut butter on enriched wheat bread, and orange juice. Refried beans on a whole wheat tortilla with milk.

Peanut butter on enriched wheat bread, and orange juice. Bread is enriched with non-heme iron, orange juice has vit C and acid which increase absorption

There are a number of factors that alter the bioavailability of minerals from foods. Complete each sentence with either increases or decreases. Phytic acid BLANK the absorption of zinc from grains. Oxalic acid BLANK the absorption of calcium from spinach. Refinement of grains BLANK the mineral content of grain products. Vitamin C BLANK the absorption of iron from foods. Vitamin D BLANK the absorption of calcium from foods.

Phytic acid decreases the absorption of zinc from grains. Oxalic acid decreases the absorption of calcium from spinach. Refinement of grains decreases the mineral content of grain products. Vitamin C increases the absorption of iron from foods. Vitamin D increases the absorption of calcium from foods.

Laurie (51 years old, post-menopausal, height 5'5", weight 138 pounds) works full time as a teacher. Each day she eats a bagel with cream cheese for breakfast, and takes a lunchmeat sandwich and diet soda to work for lunch. When she gets home from work she fixes dinner for the family, which generally consist of meat, enriched breads or pastas, and dessert. Laurie uses many convenience foods such as helper mixes and canned soups, plus condiments to enhance the flavor of the grains. The family drinks bottled water or soda with their meals. They eat little produce, because they believe that America's soils are depleted, resulting in foods that aren't very nutritious. They keep cookies, candy, chips, crackers and similar foods on hand for convenient snacking. What, if any, risk factors does Laurie have for osteoporosis?

Post-menopausal woman, very low calcium intake, no regular physical activity.

Which is a criterion for choosing a multivitamin-mineral supplement? The supplement ________. Contains phytochemicals and vegetable extracts. Provides nutrients less than or close to the recommended intake. Releases nutrients over time, not all at once. Provides nutrients missing from plants grown on today's soils.

Provides nutrients less than or close to the recommended intake.

Laurie (51 years old, post-menopausal, height 5'5", weight 138 pounds) works full time as a teacher. Each day she eats a bagel with cream cheese for breakfast, and takes a lunchmeat sandwich and diet soda to work for lunch. When she gets home from work she fixes dinner for the family, which generally consist of meat, enriched breads or pastas, and dessert. Laurie uses many convenience foods such as helper mixes and canned soups, plus condiments to enhance the flavor of the grains. The family drinks bottled water or soda with their meals. They eat little produce, because they believe that America's soils are depleted, resulting in foods that aren't very nutritious. They keep cookies, candy, chips, crackers and similar foods on hand for convenient snacking. What, if any, foods in Laurie's diet provide a good source of calcium? Indicate whether her intake of calcium is probably too high, probably adequate, or probably too low.

She does not consume any good food sources of calcium. There may be small amounts in various foods, but not much. Intake is probably too low.

Which cooking method is best for preserving vitamin content of fresh vegetables? Steaming or stir-frying Baking or grilling Deep-frying Boiling

Steaming or stir-frying Steaming, microwaving, and stir-frying are the best cooking methods for preserving vitamin content of foods. During food preparation, some vitamins may be destroyed by heat or leached into cooking water or fat, thus reducing nutrient availability. Boiling vegetables, for example, results in losses of B vitamins, especially folate. Higher temperatures and longer cooking times increase vitamin losses. Using quick cooking methods, such as microwaving, and avoiding overcooking vegetables can help to retain nutrients. Using a lid on the cooking pot can reduce cooking time, helping to preserve vitamin content. When vegetables are steamed, fewer water-soluble vitamins are lost in cooking water. Fat-soluble vitamins, such as vitamin A and carotenoids, can be lost in fat used for cooking, so use minimal fat during cooking or add any fats for flavoring after the food is cooked.

What factor(s) would interfere with vitamin D activation in the body? Mark all that apply. Sunscreen Low calcium intake Far northern or southern latitude Heavy clothing

Sunscreen Far northern or southern latitude Heavy clothing Northern latitudes, concealing clothing, sunscreen impair vitamin D status through inadequate sun exposure.

The DASH diet is low in fat and sodium and rich in fruits, vegetables, and low-fat dairy products. Complete each sentence by filling in the DASH diet serving recommendations for each food group. The DASH diet recommends that followers eat BLANK to BLANK servings of grain products per day, with most of those coming from whole grains. Low-fat or fat-free dairy products are part of the DASH diet, and adherents should aim to get BLANK to BLANK servings of these foods per day. Each day, someone following the DASH diet should aim for BLANK to BLANK servings of fruit and the same number of servings of vegetables. For plant-based protein sources, the DASH diet recommends 4 to 5 servings of nuts, seeds or legumes per BLANK.

The DASH diet recommends that followers eat 6 to 8 servings of grain products per day, with most of those coming from whole grains. Low-fat or fat-free dairy products are part of the DASH diet, and adherents should aim to get 2 to 3 servings of these foods per day. Each day, someone following the DASH diet should aim for 4 to 5 servings of fruit and the same number of servings of vegetables. For plant-based protein sources, the DASH diet recommends 4 to 5 servings of nuts, seeds or legumes per week. The DASH diet recommends 6 to 8 servings of grains and grain products per day, 4 to 5 servings of both fruits and vegetables per day, 2 to 3 servings of low-fat or fat-free dairy products per day, and 4 to 5 servings of nuts, seeds, or legumes per week.

What function do many B vitamins serve in the production of energy? They function as enzymes. They function as coenzymes. They function as energy sources. They function as hypoenzymes.

They function as coenzymes.

Laurie's son, 20-year-old Matt (5'10", 160 pounds) is away at college. He wants to be more muscular, so he lifts weights, has a protein shake 2 times a day, and eats many protein bars for snacks during the day. His meals consist of meat, bread, rice and peanut butter. He recently started using the college's indoor track to run the same routines he practiced in high school when he was on the track and field team, including the 100, 200- and 400-meter races. His routine allows for about 30 minutes of actual activity each day, and Matt is trying to decide which beverage will help him most. His roommate, talks about eating a lot of carbs as a way to improve performance on the field. His roommate also tells him to eat a substantial, high-protein meal of steak and ribs before running. How adequate is Matt's diet in vitamins A & C? Too low in vitamin A only Too low in vitamin C only Too low in both vitamins A and C Adequate in vitamins A and C

Too low in both vitamins A and C Diet lack dark green leafy vegetables or deep orange/yellow fruits and vegetables which are sources of vitamin A. Diet lacks citrus fruits, peppers, potatoes, strawberries, which are sources of vitamin C

Laurie (51 years old, post-menopausal, height 5'5", weight 138 pounds) works full time as a teacher. Each day she eats a bagel with cream cheese for breakfast, and takes a lunchmeat sandwich and diet soda to work for lunch. When she gets home from work she fixes dinner for the family, which generally consist of meat, enriched breads or pastas, and dessert. Laurie uses many convenience foods such as helper mixes and canned soups, plus condiments to enhance the flavor of the grains. The family drinks bottled water or soda with their meals. They eat little produce, because they believe that America's soils are depleted, resulting in foods that aren't very nutritious. They keep cookies, candy, chips, crackers and similar foods on hand for convenient snacking. What, if any, foods in Laurie's diet provide potassium? Indicate whether her intake is probably too high, probably adequate, or probably too low.

Very few foods she is eating have potassium. There is some potassium in meat. (Potassium is mostly found in foods she is not eating: such as fruits, vegetables, legumes, and milk). Intake is probably too low.

Certain foods are noted for being a good source of a specific vitamin. Match the food source with the appropriate vitamin. Vit E Vit K Vit D Vit C

Vit E - plant oils Vit K - dark green leafy veggies Vit D - fortified milk Vit C - citrus fruits

Match the following nutrient description with the associated condition (Choices may be used once, more than once, or not at all.) Vitamin A toxicity Niacin deficiency

Vitamin A toxicity - Birth defects Niacin deficiency - Pellagra

What is the nutrient-related cause of the problem you just described above? Vitamin C deficiency Excessive Niacin intake Excessive Thiamin intake Vitamin A deficiency intake

Vitamin C deficiency His diet lacks vitamin C. A function of vitamin C is collagen production. With decreased collagen bleeding and bruising is more likely.

Give your reasoning for your choice in the question above.

Vitamin C enhances absorption of non-heme iron in bread and peanut butter.

Which beverage would be best for Matt to drink during his 30 minute exercise routine at the indoor track? Water Sports drink Chocolate milk Regular soda pop (not diet)

Water His routine is only 30 minutes long, water is adequate for hydration. The exercise is not long enough to require replacing carbs or electrolytes with a sports drink. Chocolate milk may be useful as a recovery drink, but it is not needed during routine 30 minutes of physical activity. Regular soda pop is not recommended during exercise.

Insufficient intake of vitamins and minerals can result in a variety of deficiency diseases. Thiamin micronutrient with its deficiency symptoms.

Weakness and loss of appetite, nervous tingling throughout the body, poor coordination, and severe edema Beriberi is a thiamin-deficiency disease

Zinc deficiency

Zinc deficiency leads to growth problems.

Which statement is accurate? Iodine is needed to carry oxygen in the blood. Selenium mineralizes bone to provide strength. Zinc regulates DNA synthesis in a cell. Iron acts as an antioxidant in the body.

Zinc regulates DNA synthesis in a cell.

The main function of vitamin K in the body is activation of blood clotting factors. DNA synthesis. formation of red blood cells. collagen synthesis.

activation of blood clotting factors. Vitamin K is involved in the activation of blood clotting factors. It also helps certain bone proteins bind to calcium.

As the intensity of exercise increases from low to high intensity, the proportion of ______ used to fuel activity increases. carbohydrates ketones fatty acids protein

carbohydrates Anaerobic breakdown of glucose (also called glycolysis) is used to supply energy during short, intense exercises. This allows for quick generation of ATP, but it cannot be sustained for a long time. As the intensity of exercise decreases and the supply of oxygen can be sustained, aerobic glucose metabolism and use of fat for fuel increases. These processes are slower, but generate more energy. Protein is a minor source of energy during exercise, typically supplying only 5% of the body's energy needs. Ketones are generated when glucose is synthesized from fatty acid precursors during a fasted state, but this is a slow process that does not supply a significant amount of energy during exercise.

Click to select dietary strategies to enhance the absorption of nonheme iron from foods.

consume nonheme iron with a source of vit C, such as orange juice consume nonheme iron with a source of heme iron, such as meat, poultry, or fish Consuming nonheme iron along with vitamin C or with a source of animal protein can enhance iron absorption.

The concept of relative energy deficiency in sport (RED-S) addresses the full range of concerns to include female athlete triad, male bone spurs, vitamin D and calcium deficiencies, increased risk of undernutrition, diverticulitis, and type 1 diabetes mellitus. female amenorrhea, male reduced testosterone levels, suboptimal mineral status, increased risk of stroke and dehydration, impaired training performance and capacity. female athlete triad, male reduced androgens, suboptimal vitamin D status, increased risk of shin splints, malabsorption disorders, and insulin resistance. female amenorrhea, male reduced testosterone levels and libido, suboptimal bone health, increased risk of illness and injuries, gastrointestinal disturbances, cardiovascular disease, impaired training capacity, and poor performance.

female amenorrhea, male reduced testosterone levels and libido, suboptimal bone health, increased risk of illness and injuries, gastrointestinal disturbances, cardiovascular disease, impaired training capacity, and poor performance. The concept of relative energy deficiency in sport (RED-S) addresses the full range of concerns to include amenorrhea (females), reduced testosterone levels and libido (males), suboptimal bone health, increased risk of illness and injuries, gastrointestinal disturbances, cardiovascular disease, impaired training capacity, and poor performance.

List at least two foods that provide zinc

meats, fish, shellfish, poultry, grains, yogurt

Vitamin D is important for bone health because it regulates the absorption and excretion of calcium and phosphorus. is needed for collagen synthesis. is part of the crystalline structure of bones. can be converted into calcium in the liver and kidneys.

regulates the absorption and excretion of calcium and phosphorus. Vitamin D has hormone-like activity in the body. Along with the parathyroid hormone, it regulates blood calcium and phosphorus levels by influencing absorption of these minerals from the small intestine, deposition or release of minerals from the bone, and excretion of these minerals via the kidneys.

The following breakfast menu includes foods from various food groups. From the following options, click to select three good food sources of vitamin B-12. If you're not sure, use the Single Nutrients Report in NutritionCalc Plus to analyze the vitamin B-12 content of a serving of each of these foods. scrambled eggs turkey sausage orange juice tea multigrain cheerios sliced melon

scrambled eggs turkey sausage multigrain cheerios Vitamin B-12 is naturally found in foods of animal origin. Some foods, such as soy milk and breakfast cereals, are fortified with vitamin B-12. Fruits, vegetables, and unfortified grains are not sources of vitamin B-12.

A variety of factors can influence osteoporosis risk. From each of the following pairs, click to select the factor that increases osteoporosis risk. overweight vs slender male vs female smoking cigarettes vs not smoking caucasian vs African American

slender female smoking caucasian

A meal representative of what an endurance athlete should eat before an athletic event is steak, eggs, milk, and hash browns. a turkey sandwich, cottage cheese, milk, and a chocolate bar. two scrambled eggs, a bran muffin, bacon, and orange juice. spaghetti with marinara sauce, green beans, and low-fat milk.

spaghetti with marinara sauce, green beans, and low-fat milk.

From each pair, click to select the factor that increases vitamin D synthesis. Summer vs winter living in Pennsylvania vs living in Texas age 23 vs age 62 working outdoors vs working indoors

summer living in texas age 23 working outdoors

Insufficient intake of vitamins and minerals can result in a variety of deficiency diseases. Vitamin C micronutrient with its deficiency symptoms.

weakness, slow would healing, bone pain, bleeding gums, and pinpoint hemorrhages on the skin scurvy can occur without adequate vitamin C in the diet.

Click to select the foods that are good sources of calcium. (A good source is one that provides at least 10% of the Daily Value for a nutrient.)

yogurt - 1 cup milk - 1 cup calcium fortified orange juice - 1 cup salmon (with bones) - 3 ounces Dairy foods, such as milk and yogurt, are good sources of calcium; these foods typically supply about 30% of the DV. Fish with edible bones, like canned salmon with bones or sardines, are good sources of calcium. Fortified breakfast cereals can make a big contribution to calcium intake. A few vegetables, such as spinach and Swiss chard, are good sources of calcium, but recall that certain plant fibers may limit the bioavailability of calcium from these foods. Fruits are not naturally high in calcium, but some fruit juices are fortified with the mineral.