Fundamentals of Nutrition 240 Final

physical activity

25-50% of energy expenditure

thermic effect of food

5-10% of energy expenditure

BMR

50-65% of energy expenditure

1/2

Based on the USDA's MyPlate, at least _______ of the plate should be occupied by fruits and vegetables at each meal

400 micrograms/day

Every female of child-bearing age needs what amount of folic acid each day?

Whole protein is better handled by the digestive system and will better promote recovery

Tim who lost a significant amount of weight during an illness, is thinking about taking amino acid supplements to help him regain muscle mass. What advice would. you give him?

bulimia nervosa

You suspect that your new college roommate may have an eating disorder. Although she seems to have a normal body size, you have often heard her vomiting after a meal. Also her tooth enamel is gradually decaying. She frequently eats 3 boxes of crackers at once to relieve stress and feels guilty afterward. These are most likely symptoms of:

iron deficiency anemia

Your best friend complains that she is tired all the time and has a problem concentrating. In addition, she craves for ice. Based on her symptoms, what mineral deficiency does she have?

postive nitrogen balance (retain more nitrogen excreted)

a 10 year old boy is going through a growth spurt. what should his nitrogen status be, given he needs to build new muscle tissue

175 x 0.36 = 63 grams

a 23 year old male college student, who has a sedentary lifestyle weighs 175 pounds. calculate his DRI for protein

zinc inhibits the absorption of iron

a 24 year old man is suffering from iron deficiency. his daily diet includes rich sources of zinc. what is a possible explanation for his iron deficient condition

riboflavin

a b vitamin active in the body's energy-releasing mechanisms

thiamin

a deficiency in _______ causes Wernicke-Korsakoff syndrome

calorie content is high because it has a high fat content

a person eating at a restaurant orders a trimmed grilled pork cutlet, tossed green salad with 2 tablespoons of italian dressing, sweet potatoes with sugar glaze, cheese biscuits, and chocolate mousse for dessert. what assessment would you make about the fat content of his meal

female athlete triad

a potentially fatal triad of medical problems seen in female athletes: low energy availability, menstrual dysfunction, and low bone mineral density

stomach is empty

a rapid drinker can become intoxicated almost immediately when drinking, especially if:

she should increase her weight

a women who is trying to get pregnant has a BMI of 17 and 10 % body fat. What factors should she consider concerning her body composition

49.5%

about what % of calories from fat would be provided by a bowl of soup containing 200 calories and 11 grams of fat? (1 gram provides 9 calories)

45-65%

according the the DRI people should obtain ____ of their daily energy from carbs

Choose foods with less than 10% of calories from saturated fat per serving and no hydrogenated oils in the ingredients list

according to current dietary recommendations, trans fat intake should be limited. How is this best accomplished?

10-35%

according to the DRI, people should obtain ________ of their daily energy from proteins

iron, niacin, thiamin, and riboflavin

according to the US Enrichment Act of 1942, what nutrients are required to be added to refined grain products

solid fats, added sugars, alcohol

according to the USDA Eating patterns which foods should be consumed in limited amounts

sodium

according to the scientific report of the 2015 dietary guidelines advisory committee, which of the following nutrients is over-consumed in US diet

weight stigma

actions against people because of their weight that causes exclusion and marginalization and head to inequities is called _________ __________.

leptin

an appetite-suppressing hormone produced in the fat cells that conveys information about body fatness to the brain; believed to be involved in the maintenance of body composition

preparation

an individual has started to set small goals after writing an action plan for change, which stage of behavior change does this represent

B12

an uninformed person following a strict vegan diet is at special risk of developing a __________ deficiency

Polysaccharides

another term for complex carbs; long strands of many glucose molecules linked together

good source

any food providing 10-19% of the daily value for a nutrient in one serving is considered to be a(n) ______ source of the nutrient

liver

blood leaving the digestive system is routed directly to the ________

dismantling stored fat in fat cells and releasing fatty acids into the blood

body fat is used as a source of energy when not enough energy is available from food. this process involves:

Carcinogen

cancer causing substance; asbestos and tobacco smoke are examples

3 days

cells lining the digestive tract replace themselves every:

extreme restrictions of energy intake, dangerously low body weight, disturbed perception of body weight and shape, mood swings, doesn't recognize how abnormal their actions are

characteristics of patients with anorexia nervosa include:

Triglycerides

chief form of fat in foods and in the human body

eat a balanced and varied diet, fiber rich foods, plant based foods, whole foods, phytochemicals

dietary guidelines for cancer prevention include ___________

mouth

digestion of most starch begins in the______

lactase, maltose, sucrose

disaccharides include:

nerves release neurotransmitters, metabolism speeds up, organs respond, liver releases glucose, fat cells release fat, and digestive system shuts down

during the fight-or-flight reaction the body reacts by:

relative energy deficiency syndrome (RED-S)

energy deficit that leads to disruptions in: Endocrine function, Metabolism, Hematological function, Growth & development, GI function, Mental health, Immune function, and Cardiovascular health

ghrelin

hormone released by the stomach that signals the brain's hypothalamus and other regions to stimulate eating

it emphasizes fruit, vegetables, whole grains, fat free or low fat milk products, fish, poultry, and nuts which increases minerals show to lower blood pressure. It is centered on fresh, unprocessed/lightly process food that is lower in sodium

how does the DASH diet effectively reduce blood sodium levels and blood pressure

157 calories

how many calories are provided by a food that contains 20 grams of carbs, 8 grams of protein, and 5 grams of fat

7

how many calories per gram in alcohol

4

how many calories per gram in carbohydrates

9

how many calories per gram in fats (lipids)

4

how many calories per gram in protein

adequate nutrition

identify the most important factor that can prevent chronic disease to a great extent

insufficient data exists to establish a value

if a nutrient does not have a tolerable upper intake level this means that:

the body cannot store them so it has no choice but to excrete them

if amino acids are oversupplied, ________

a coordinated effort to draw stored energy from various parts of the body

if you do not eat on a regular basis throughout the day, the effect on the body will be:

lactose intolerance

impaired ability to digest lactose due to reduced amounts of the enzyme lactase

epidemiological study

in a study conducted in several countries it was found that a high intake of fish and a low intake of animal fat were correlated with a low breast cancer mortality rate. This study is an example of what?

speeds up protein breakdown

in time of energy shortage due to inadequate carbs or fat in foods, how does the body generate energy

no, real food is superior to supplements. Most healthy people who eat a nutritious diet need no dietary supplements. Supplements lack things that food provides so it cannot take the place of food.

is it possible to take dietary supplements in place of food, why?

glucose and galactose

lactose is made from these 2 monosaccharides

chylomicrons

lipoproteins that are formed when lipids cluster with carrier proteins in the cells of the intestinal lining are called

improve mental functioning, reduced risk for diseases, improve resistance to infection

list 3 potential benefits of physical activity

carbs, proteins, fat, vitamins and minerals, and water

list the 5 components of a nutritious diet (dietary plan)

vegetables, fruits, grains, proteins, and dairy

list the major food groups of the USDA Eating Pattern

precontemplation, contemplation, preparation, action, maintenance, and adoption/moving on

list the stages of behavior change (transtheoretical model of change)

saturated and trans fats

main dietary factor associated with elevated blood cholesterol

magnesium

major mineral, Bone mineralization, enzyme action, heart function, immune function, muscle contraction, nerve function, protein synthesis, and tooth maintenance

2 glucose molecules

maltose is made from these 2 monosaccharides

diabetes

metabolic disease that impairs a person's ability to regulate blood glucose

calcium

most abundant mineral in the body, bone and tooth formation, muscle contraction and relaxation, nerve functioning, blood clotting

glucose and fructose

most common monosaccharides in nature

Adequate Intake (AI)

nutrient intake goals for individuals set when scientific data are insufficient to allow establishment of an RDA value and assumed to be adequate for healthy people

Recommended Dietary Allowance (RDA)

nutrient intake goals for individuals; the average daily nutrient intake level that meets the needs of nearly all (97 to 98 percent) healthy people in a particular life stage and gender group

carbs, fats, proteins, and vitamins

our bodies require 6 classes of nutrients, which ones contain the element carbon

niacin

pellagra is a disease caused by the deficiency of:

hunger

physiological need to eat, experienced as a drive for obtaining food; an unpleasant sensation that demands relief

iron (meat)

population studies across the globe suggest that diets high in __________ promote the risk of colon cancer

phosphorus

second most abundant mineral in the body, Mineralization of bones and teeth, part of phospholipids, important in genetic material, energy metabolism, and buffering systems

daily values

standards used solely on food labels to enable all consumers to compare the nutrient values of foods

glycogen

storage form of glucose in animals

starch

storage form of glucose in plants

catalyst

substance that speeds the rate of a chemical reaction without itself being permanently alter in the process; all enzymes are this

table sugar

sucrose is also know as

they can be rich in phytochemicals

tea and certain spices are not included in the USDA eating patterns. which of the following should one consider while deciding whether to include them in their diet or not?

130

the DRI for total carbs for an average-sized adult is a minimum of ______ grams per day

the manufacturer has voluntarily paid an independent lab to test the produce which confirms that it contains the ingredients listed and it will dissolve in the digestive tract

the USP symbol on the label of a vitamin supplement means that:

Estimated Average Requirement (EAR)

the average daily nutrient intake estimated to meet the requirement of half of the healthy individuals in a particular life stage and gender group

a combination of vegetables, fruits, legumes, whole grains, and seafoods

the benefits of the Mediterranean diet are a result of what

calcium and other minerals

the bones provide reserves of:

peristalsis waves to move the foods down through the digestive tract

the digestion of food includes the mechanical actions of:

Tolerable Upper Intake Level (UL)

the highest average daily nutrient intake levels that are likely to pose no risk of toxicity to almost all healthy individuals of a particular life stage and gender group.

amine group

the nitrogen-containing portion of an amino acid

appetite

the psychological desire to eat; learned motivation and a positive sensation that accompanies the sight, smell, or thought of appealing food

nutrient absorption

the purpose of the villi and microvilli in the intestinal tract is to:

scientific research

the source of valid nutrition info is

natural

the term "______ foods" has no legal definition but is often used to imply wholesomeness

recognizes the weight normative bias and practices

the weight inclusive approach to health care_______

9

there are ______ essential amino acids.

Cholesterol

these are types of fatty acids the body needs but cannot make and so must be obtained from the diet

saturated fatty acid

this is a fatty acid that is carrying the max amount of hydrogen atoms (no points of unsaturation)

cholesterol

this is a soft, waxy substance in the body and also found in animal derived foods; it belongs to the group of lipids called sterois

iodine

trace mineral that regulatesThyroxine

true

true or false: consuming a diet rich in added sugars increases the risk of CVD and diabetes

false

true or false: dietary supplements are tested for safety and effectiveness by the FDA before they are allowed to be sold to consumers

true

true or false: each amino acid has its own distinctive chemical side chain attacked to the center carbon of the backbone

false

true or false: fad diets are effective for long-term weight loss and good health

true

true or false: foods that are associated with particular cultural subgroups within a population are called ethnics foods

true

true or false: for a new finding to be confirmed, it has to pass through rigorous testing in several kinds of experiments performed by different researchers

true

true or false: high blood LDL concentrations increase the risk of heart attack

true

true or false: individuals suffering from a kidney disease should not consume excessive proteins as this can hastens the kidney's decline

true

true or false: nutrient-dense vegetarian diets require much less land, water, fuel, and other resources to produce when compared to diets high in meats, cheeses, and highly processed foods

true

true or false: omega-3 dietary supplements may interact with the medication a person takes, for example high doses of omega-3s may cause bleeding problems when taken with warfarin or other anticoagulant medicines

false

true or false: sugar causes diabetes

false

true or false: the BMI of a person can be used to determine his or her body fat content

true

true or false: the set point theory states that the body's regulatory controls will maintain the body weight over time and resist efforts to lose weight by dieting

false

true or false: there is strong scientific evidence that individual phytochemical supplements safely provide health benefits

true

true or false: varying food choices among and within food groups in the USDA Eating Pattern helps ensure adequate nutrient intakes and protects against consuming large amounts of toxins or contaminants from any one food

true

true or false: weight cycling (yo yo dieting) has been directly connected with compromised health, including higher mortality, higher risk of osteoporotic fractures and gallstone attacks, loss of muscle tissue, hypertension, chronic inflammation, and some forms of cancer such as renal cell carcinoma, endometrial cancer, and non-Hodgkin lymphoma, as well as metabolic disruptions and compromised mental health.

cellulose

type of fiber found in plants that humans cannot digest because we lack the enzymes to do so

Acceptable Macronutrient Distribution Range (AMDR)

values for carbohydrate, fat, and protein expressed as percentages of total daily caloric intake; ranges of intakes set for the energy-yielding nutrients that are sufficient to provide adequate total energy and nutrients while minimizing the risk of chronic diseases

small intestines

vast majority of fat digestion takes place in the _________

eat a high-fiber diet, drink more fluids, develop more regular bowel habits, relaxation, daily exercise

what advice would you give a friend suffering from constipation?

must earn a bachelor's or master's of science degree from an accredited college or university, complete an accredited and supervised practice program, and pass a national examination administered by the academy of nutrition and dietetics

what are characteristics of a legitimate and qualified nutrition expert

cellulose, hemicellulose, pectins, gums, mucilages, and a few non-polysaccharides such as lignins

what are compounds of fiber

provides most of the energy needed to perform the body's muscular work, shock absorbers for internal organs, insulates the body, and transports lipids through the body

what are functions of fat in the human body

oats, barley, legumes, okra, citrus fruit

what are major sources of soluble fiber

you have to be overweight to have it and sugars directly cause it

what are misconceptions about type 2 diabetes

disease prevention and intakes for a healthy person

what are the dietary reference intakes (DRI) designed for

dark green, red and orange, legumes (beans and peas), starchy

what are the vegetable subgroups

protein molecule loses its shape

what causes denaturation of proteins

reduce salt/sodium, saturated, and trans fat intakes, increase potassium intake, and eat more nutrient dense fruit, vegetables, legumes, nuts, fish, and whole grains

what dietary factors protect against CVD

3 units of fatty acids and one unit of glycerol

what does a triglyceride molecule consist of

Phenylalanine

what essential amino acids are used by the body to produce tyrosine

animal fats

what fats are the most saturated

Flaxseed, hemp seeds, chia seeds

what food sources can vegans use to obtain the required quantity of omega-3 fatty acids in their diets

fresh fruits and vegetables, white and sweet potatoes

what foods are good sources of vitamin C

fortified milk, mushrooms, fatty fish, and fortified products

what foods are good sources of vitamin D

plant based foods, orange fruits and vegetables, dark green vegetables, sweet potatoes

what foods are rich in beta-carotene

milk products, fortified/enriched foods, fish, and liver

what foods contain vitamin A

fruits, vegetables, whole grains, and legumes

what foods have cholesterol-lowering effect

pancreas produces no or very little insulin

what happens with type 1 diabetes

pancreas fails to produce insulin

what is a direct cause of type 1 diabetes

high in saturated and trans fat

what is an atherogenic diet characterized as

carbs

what is preferred fuel for the functioning of the brain and nerves

no level of alcohol is safe to consume

what is recommended for pregnant women and alcohol

20-35%

what is the DRI recommendation for fat intake for a healthy person

carbs are convert to glycogen or fat, protein is converted to fat, and food fat is stored as fat

what is the body's response to energy surplus

fructose is converted to glucose

what is the difference between glucose and fructose

thirst

what is the first sign of dehydration

glucose/carbs

what is the primary source of energy for the brain and the nervous system

emulsifies fats

what is the role of bile in fat digestion

disinfected with ozone; treated packaged tap water

what is true about bottled water

pH of 1 is strong acid, 7 is neutral, and 14 is a strong base

what is true of a solution with respect to its pH

water

what makes up 60% of an adult's body weight

insulin

what pancreatic hormones lower the blood glucose level

being physically active

what raises HDL concentration in the body

B6

what vitamin aids in the conversion of tryptophan to niacin

whole foods

when making food choices the best type of foods to include in your diet are:

pancreas

when the blood glucose level rises after a meal, the first organ to respond is the ________

small intestines

which organ completes the absorption process of digestion

liver

which organ is the main site for alcohol breakdown

eat small frequent meals, avoid spicy/greasy foods, dont lie down after eating use low sodium antacids

which strategy should be used by someone experiencing heartburn

white bread

you advise a client to eat high fiber foods for lowering his blood cholesterol levels. what foods would be least effective for this purpose

moderation

you know that you should limit your salt intake for the sake of your health. This doesn't mean that you should never indulge in salty foods. This statement illustrates an important characteristic of a nutritious diet called ________