Final Exam

recommended intake for sodium

3,400

Minerals are organic.

False

What's Vitamin A pre-cursor?

Beta-carotene

Vitamin D Deficiencies (3)

Rickets Osteomalacia Osteoporosis Elderly

Fat-soluble vitamins need bile so they can be absorbed through the intestinal wall and carried through the blood.

True

Potassium -Cause of most electrolyte imbalances

-During processing, sodium is added, which displaces potassium in foods.

Hypertension -salt sensitivity

-measures taken to reduce hypertension -"normal" bp

Vitamin K 1/2 comes from ___________ and ½ comes from ______________.

1/2 of our vitamin K comes from the diet. The other 1/2 of our vitamin K actually gets synthesized in the GI tract

What is the correct amount of calcium that we can absorb at one time?

500 mg

Which of the following is not an example of non-specific immunity? (Think about what barriers the body provides.) skin tears sneezing/coughing teeth stomach acid mucous membranes

teeth

( vitamin A ) Night blindness - What's going on with that?

A deficiency really depends on the adequacy of vitamin A stores in the body (liver and adipose tissue). About 90% of the body's vitamin A is stored in the liver. If someone didn't obtain any vitamin A, a deficiency wouldn't show up for 1-2 years in an adult. That's how much we have stored already!

Vitamin A, Role as an antioxidant

Beta-carotene

Vitamin A -Sources—think of the color!

Carrots, sweet potatoes, pumpkin--these seem obvious because of their color. When you think of vitamin A, think of the orange and yellow colors in foods.

Minerals are fragile like vitamins are and you have to be extremely careful when cooking them.

False

The % calcium we absorb is constant through all stages of life.

False

What happens to a regular cell to make it a cancerous cell?

In cancerous cells, however, there is a mutation in the gene that regulates cell division. There are no built in brakes to stop the cell division process, so the mutant cells can quickly multiply and take over. They even command their own blood supply.

Which of the following is NOT among the recommendations issued by health professionals to reduce cancer risks? Moderate or stop intake of alcohol. Increase intake of foods high in iron. Limit intake of salted foods and smoked meats. Eat at least 5 servings a day of other fruits and vegetables year-round and 7 servings a day of whole grains, starchy vegetables, and legumes. Prepare and store foods safely. Maintain a healthy body weight and get plenty of exercise.

Increase intake of foods high in iron.

Vitamin D what's the precursor in our skin?

It has a precursor in our skin that the body makes form cholesterol. This precursor (cholecalciferol, which is made from cholesterol) is activated by sunlight, which is the catalyst to make the whole reaction go

Vitamin E as an Antioxidant

Once vitamin E is oxidized, it is excreted OR it's regenerated by the help of vitamin C.

Both B cells and T cells originate in the bone marrow, but which one is responsible for killing foreign microbes that enter the body? B cells T cells

T cells

Vitamin C -Role as an antioxidan

enhances the absorption of iron

For a colon cancer patient, which of the following dietary components is thought to improve GI health when consumed in large quantities? fiber saturated fats sugars proteins from animal sources

fiber

differences between benign and malignant tumors

benign tumor is a tumor that does not invade its surrounding tissue or spread around the body. A malignant tumor is a tumor that may invade its surrounding tissue or spread around the body

What's the single greatest source of sodium in the diet

bread

A high-carbohydrate diet enhances endurance by enlarging glycogen stores.

True

After about 20 minutes of moderate exercise, your glycogen supply is running low. The body starts to shift gears to utilize fat as a long-term energy source. In this transition, you will use a little bit of protein (but not too much b/c the body wants to keep amino acids available to for tissue repair when the exercise is over and also to make glucose if the brain needs it). The body is now preparing to utilize fat so that it can sustain you for the duration of your activity. If your goal is to lose weight, then it will happen b/c you are now using up your fat stores. YAY!!!

True

An excess of one mineral can cause a deficicency in another. Likewise, a deficiency in one mineral can cause an excess in another. For this reason, balance is extremely important.

True

Antioxidants also help to slow the progression of macular degeneration and cataract formation.

True

Antioxidants can help reduce low-grade inflammation, which reduces one's risk for heart disease.

True

Antioxidants help us eliminate free radicals by donating an electron to stabilize them, thereby preventing further tissue damage (by stopping the stealing cycle).

True

Antisera, in response to snake or insect bites, results in passive immunity because the last long enough to ensure your survival through the incident without providing permanent (active) immunity.

True

Besides milk, you can obtain calcium from other dairy products such as cheese and yogurt.

True

Blood pressure is regulated through 3 organs: the heart, kidneys, and adrenal glands. Because there are so many contributing factors, compounded by the various regulating organs, it can be difficult to pinpoint the exact cause of hypertension.

True

CLEAN, SEPARATE, CHILL, and COOK are all important in fighting bacteria in foods. Abiding by the guidelines should keep us from getting a food-borne illness.

True

Contaminant minerals compete with nutrients for absorption into our system. For example, lead binds up with hemoglobin, so it can't bind to oxygen, which leads to less oxygen delivered to the tissues.

True

Fat-soluble vitamins are stored in the liver and fat tissues. And because they are stored, their upper limits are much lower than that of water-soluble vitamins.

True

For this reason (the reason is in the previous question), it is recommended that you exercise for at least 30 minutes at a time. For added cardiorespiratory benefit, up 60 minutes of continued activity is even better.

True

For your safety, you should only cook foods in the microwave in microwave-safe containers. Do not cook with certain plastics or styrofoam as they can melt and the chemicals can leach out into your food. For foods that contain cooking packaging for the microwave, follow directions on packaging EXACTLY. Do not overcook, overheat, or reuse b/c they are not made to withstand any more heat.

True

High dietary salt does not cause hypertension, but decreasing salt may lower blood pressure.

True

Maximum output = high intensity = anerobic.

True

Microbes need an entry way into food. Temperature, humidity, acidity, and oxygen content all play a role in how an environment accommodates organisms.

True

Now lets suppose you decide to step it up a notch and increase the intensity of your exercise. Your activity becomes more ANAEROBIC (meaning no oxygen present). What does this mean for glycolysis? Without oxygen, glycolysis can not continue to the TCA Cycle and Electron Transport System to give you the most ATP to fuel you. Oh, no!!!!!! What will you do now?!?!?!? Your body will do what it can to give you energy, but without oxygen, it can't produce much at all and you will only be able to continue this intensity for a short period of time. Without oxygen, your body can't even utilize fat as an energy source. Boo!!!! Anyway, without oxygen, lactic acid is starting to build up in your muscles and they are getting sore! So you need to slow down (decrease intensity) and get back into an aerobic zone of activity. (Incidentally, and we didn't really talk about this in the lecture, but you can tell where you are in your activity--aerobic or anaerobic--by monitoring your heart rate. Optimal activity is conducted in your target heart range. When your heart rate is too high, you get into that anaerobic zone and are not utilizing fat, but glucose and your rapidly building up lactic acid.) WHEW!!! This was a long one! :)

True

One sign of cardiorespiratory fitness is how quickly your heart rate returns to its normal resting rate after exercise.

True

Oxalates and phytates are two binders that interfere with the bioavailability of certain minerals.

True

People who compete can tailor their diet by adding more carbohydrate to enhance athletic performance (carb loading).

True

Potassium helps regulate muscle contractions (along with sodium) and it also helps lower blood pressure.

True

The best time to "pack in" calcium is during the growing years. This will help ensure that when bone calcium loss does occur later in life, that the calcium loss won't dip too low, causing osteoporosis.

True

The bioavailability of a vitamin in food is dependent upon how much of the vitamin is in the food to begin with and also how much of it gets absorbed.

True

The body loses, on average, 2 1/2 L of water every day (through urination, evaporation, exhalation, sweating, and feces).

True

The bones serve as a calcium bank. When blood calcium levels are low, the bones silently give up their calcium to help maintain our calcium homeostasis.

True

To reduce potential exposure to mercury, it is recommended that you consume no more than 2 servings of fish per week. (By the way, remember that the omega 3 eggs area good alternative to fish. How much to consume? Well, 1 fish = 2 omega-3 eggs. So that means 2 servings of fish = 4 eggs. And the ADA has also said that you should only have 4 eggs per week, so that evens out on the fish side and on the egg side.)

True

Training conditions muscles to use oxygen more efficiently so they can therefore burn fat longer, which is helpful for body composition and weight control.

True

Training--repeated aerobic activity--produces adaptations that permit the body to draw more heavily on fat for fuel.

True

Usually vitamin toxicity is due to taking too many supplements, not from getting too much in the diet.

True

Vaccination is an example of active immunity.

True

Vitamin E prevents the oxidation of PUFA and protects other lipids

True

hree benefits of weight training are improved bone mass, increased muscle strength, and increased muscle endurance.

True

iron-deficiency anemia has 3 stages of progression: 1) depletion of iron stores, 2) decreased iron transport, and then 3) decrease in RBC production, ultimately leading to iron-deficiency symptoms, such as palor, weakness, fatigue, etc.

True

What is a free radical? a political activist a highly unstable molecule with an unpaired electron a vitamin used to fight oxidation

a highly unstable molecule with an unpaired electron

Which of the following describes the actions of a carcinogen? cancer-initiating substance cancer-inhibitory substance cancer treatment substance cancer anti-promoter substance

cancer-initiating substance

Beta-Carotene role as an antioxidant

capable of protecting the body against disease

Which of the following is NOT a contributing risk factor for cancer? tobacco use carcinogens from food preparation and storage too much sun exposure sedentary lifestyle many poor dietary choices insulin resistance

insulin resistance

An anemia in which red blood cells can't carry enough oxygen to the tissues is a deficiency in __________. This is due to not enough of this mineral, so there is less hemoglobin to bind with oxygen, thereby reducing the RBC's oygen-carrying capacity. magnesium calcium B12 iron

iron

Calcium -99% of calcium in our body is used for _________

is essential for strong bones and teeth, which is where 99 percent of this mineral is stored in the body.

Hypertension is high blood pressure. Which of the following is NOT a contributing factor to the development of hypertension?

lactose intolerance

People who live in areas with "hard" water tend to have a lower risk for heart disease. What mineral is in the "hard" water?

magnesium

Beta-Carotene

one of the carotenoids; an orange pigment and vitamin A precursor found in plants

Which type of bone cell is responsible for the break done of bone mass so that calcium can be released into the blood (resorption)?

osteoclasts

What mineral is used to make phospholipid membranes for cells? (Hint: Look at the word PHOSPHO-)

phosphorus

What's a carotenoid

pigments commonly found in plants and animals, some which have vitamin A activity. The carotenoid with greatest vitamin A activity is beta-carotene

Almost all (99%) of the calcium in the body is used to

provide a rigid structure for bones and teeth

Vitamin D Where do we get it?

sun

What is oxidation

the process or result of oxidizing or being oxidized.

Vitamin E is a fat-soluble vitamin

true

The diseases most common today include all of the following EXCEPT

tuberculosis

Which of the following is NOT a trait of malignant tumors? commands its own blood supply spread quickly through the body (metastasis) usually has a well-defined perimeter communicates with other tumors through signal transduction has a spiky shape with far-reaching 'tentacles' usually mimics neighboring organs or tissues

usually has a well-defined perimeter

Which of the following is NOT a trait of a benign tumor? usually slow-growing usually spreads quickly, commanding its own blood supply usually has a well-defined perimeter usually not harmful to us (unless putting pressure on surounding organs)

usually spreads quickly, commanding its own blood supply

What percentage of the body is water?

~60%

What's a carcinogen?

a substance capable of causing cancer in living tissue.

What is a precursor?

a substance used to synthesize another compound