Nutrition Exam 2

What is the recommended dietary allowance for sodium for you age group?

1.5 g

What is the recommended dietary intake for sodium for a 19-50 year old?

1.5 g

How many milligrams of calcium does a normal healthy middle-aged adult need?

1000 mg

What is the recommended dietary allowance for calcium for you age group?

1000 mg

How many phytochemicals are there?

4,000 different phytochemicals

Understand the amount of calories alcohol has per gram

7 cal/gram

What is beta-carotene? What happens when you eat beta-carotene? Can beta-carotene cause vitamin A toxicity?

Beta-carotene is a red-orange pigment found in plants and fruits. The human body converts beta-carotene into vitamin A (retinol) - beta-carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision. When eating a diet high in beta-carotene, the skin can begin to have a orangish color look, that of what an artificial tan can cause. It does not cause vitamin A toxicity because it is a precursor for vitamin A and appears to be inhibited when vitamin A levels are rather high.

What are some environmental factors that influence your eating and weight?

Environmental factors would be the area around me and that being so, my work area would be an example. when I come to work there are various food places around me to choose from and those that are not considered healthy for me. When I eat at these places it influences my weight because i am not nurishing my body from eating these foods and I am also eating more calories in turn making me gain weight from these unhealthy choices.

How does vitamin E reduce the risk of heart disease?

It reduces the risk of heart disease because vitamin E also fights off free radicals that enter our bodies.

Understand cholecystokinin (CCK) and how it is activated.

formely called pancreozymin is a digestive hormone that is released with secretin when food from the stomach reaches the first part of the small intestine. It is activated when the food reaches the small intestine and once there, it stimulates the gallbladder to contract and release stored bile into the intestine.

What are 3 behaviors of people that are able to maintain a healthy weight long-term?

having high self-efficacy will help an individual lose weight long-term. decreasing the amount of stress endured, and obtaining realistic weight-loss goals and achieving them can boost and motivate individuals to keep pushing themselves.

What do free-radicals do to polyunsaturated fats?

high amounts of polyunsaturated fats may potentially lead to cancer, resulting in a generation of free radicals.

What are 3 characteristics of water soluble vitamins?

increase in urine excretion, toxicity uncommon, needs consumption everyday.

What food did they fortify with iodine? Why?

iodized salt

What is metabolic syndrome? What body type is at the highest risk of this syndrome?

it is a cluster of conditions including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels — that occur together, increasing your risk of heart disease, stroke and diabetes

Why do they give newborn infants a vitamin K shot?

it is to help prevent hemorrhagic disease in the newborn

What is the primary organ that metabolizes alcohol?

the liver

Why are water soluble vitamins less likely to be toxic at high levels?

they are not likely to be toxic at high levels because the kidneys release the excess vitamins through the urine

What role do phytochemicals serve to plants they are in?

they work as protective mechanism against environmental stressor; the more stressor in the environment, the more phytochemical a plant produces.

List the water soluble vitamins. (B vitamins and Vitamin C)

thiamin, riboflavin, niacin, vitamin C, B vitamins, folate, biotin

What is the definition of satiating?

to resolve your need for food or in other words, to relieve your hunger with food

What type of fat distribution is thought to be the most dangerous to a person's health?

visceral fat is the most dangerous because that is the fat that is within your abdomen and surrounds your vital organs

Name two vitamins and/or minerals important to bone health other than calcium?

vitamin D and phosphorous

If you see the words, "alpha-tocopherol" on an ingredient list, what vitamin does that product contain?

vitamin E

What is one fat-soluble vitamin that is an antioxidant?

vitamin E

Understand that vitamin E is an antioxidant and what the means.

vitamin E is an antioxidant and aids in vision health. Vitamin E is a fat-soluble vitamin, which plays a role as an antioxidant in the body. It also helps to prevent free radical damage to specific fats in the body that are critical for your health. Vitamin E is an important vitamin that is required for the proper function of many organs in the body and is extremely useful in naturally slowing aging

What is another source of vitamin K other than food?

vitamin K supplements

How does drinking alcohol relate to vitamin absorption?

when drinking alcohol is large quantities or abusing it regularly, alcohol can interfere with the absorption of vitamins and minerals such as B vitamins and calcium for example.

Be able to name one pro and one con using BMI to classify people.

when trying to determine where you lie on the scale of healthy, underweight, or overweight BMI classification can be inaccurate because it is just simply based on your weight in reference to your height. To give an example I could be 4 feet 11 inches and weigh 160 pounds and be classified as overweight but just have a lot of muscle and be physically fit and healthy. A pro about this is if you are trying to reference it in this way and you know that you aren't the healthiest, it can sort of tell you where you stand.

What types of foods can you find phytochemicals in?

apples, onions, soybeans, vegetables

What is a chief function of the B vitamins? a. antioxidation b. anticoagulation c. antibody stabilization d. coenzyme participation

d. coenzyme participation

How can free radicals increase your risk of heart disease?

damaging of cells caused by free radicals can lead to an increase in heart disease.

What are the symptoms of anemia?

dizziness, pale skin, leg cramps, insomnia, easily fatigued and loss of energy

How can you do to minimize free-radical damage in your body?

eating foods rich in antioxidants, exercise regularly, and stay away from polluted areas as much as possible.

Name 3 ways phytochemicals benefit your health.

eye health, cancer prevention, immune support.

What is beriberi?

Beriberi is a disease caused by a vitamin B1 (thiamine) deficiency. There are two types of the disease: wet beriberi and dry beriberi. Wet beriberi affects the heart and circulatory system. In extreme cases, wet beriberi can cause heart failure. Dry beriberi damages the nerves and can lead to a loss of muscle strength and eventually, muscle paralysis. Beriberi can be life-threatening if it isn't treated.

What is a pro-oxidant?

A pro-oxidant is a substance that triggers oxidative stress by increasing free radicals, reactive molecules known to damage cells

Be able to list the fat soluble vitamins.

A, D, E, K.

Why would someone refer to alcohol as "empty calories?"

Alcohol has a large amount of calories per drink but they have no nutritional value so they can be referred to as "empty calories"

What is an antioxidant?

Antioxidants help prevent or stop cell damage caused by oxidants. Antioxidants occur naturally in plant-based foods such as fruits, vegetables, coffee, tea, wine, and chocolate.

How do antioxidants neutralize free radicals?

Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction.

Using general terms, be able to describe what role B vitamins have in the body.

B vitamins help keep our bodies fueled throughout the day. They help keep our bodies energized and often work together to perform these tasks.

What other vitamin does B12 depend on for activiation?

B12 depends on folate to activate itself

Why are people who live in cold climates more likely to be vitamin D deficient than those in warmer climates?

Because they are exposed to the sunlight less than those who live in warmer climates

Why is toxicity with fat soluble vitamins a greater concern than with water soluble vitamins?

Because water-soluble vitamins can be absorbed through the kidneys and released via urination and fat-soluble vitamins cannot because the body can only store fat-soluble vitamins rather than absorb and release them.

Why do they recommend all women of child-bearing age get a least 400 micrograms of folate?

Because women of this time are at risk of insufficient folate intakes.

Explain fat cell development.

fat cells are developed and never disappear rather they shrink. we have fat cells because they are needed to maintain a healthy lifestyle but the amount of fat and the size of the cells are what cause us to be overweight

Do fat cells ever disappear?

fat cells do not disappear but rather they shrink in size when weight is being lost and muscle is being built

Understand visceral fat and central obesity.

Fat that is stored within the abdomin and therefore around the major vital organs. Central obesity is the worst form of obesity because it surrounds your internal organs. When doing this, it starts to attack the internal organs more and can cause greater health problems.

What other vitamin does folate depend on for activation?

Folate depends on B12 to activate itself

Folic acid and folate- Which is found in food and which does your body actually absorb?

Folate is a naturally occur form of B9 and folic acid is a synthetic form of B9. It is used in supplements and added to processed food products, such as flour and breakfast cereals.

Severe depletion of iron stores can result in what?

fatigue, poor skin and nail conditions, developmental delays, and poor work productivity.

What can a folic acid deficiency in early pregnancy cause in the offspring? Why?

folic acid deficiency can cause spina bifida in some offspring

What is leptin?

Leptin, a hormone released from the fat cells located in adipose tissues, sends signals to the hypothalamus in the brain. This particular hormone helps regulate and alter long-term food intake and energy expenditure, not just from one meal to the next. The primary design of leptin is to help the body maintain its weight

What is lipoprotein lipase?

Lipoprotein lipase is an enzyme that is important for the transfer of triglycerides from your blood lipoproteins into your tissues

Can you take a supplement and get the benefits of a phytochemical? Explain.

No, because typically when they are from foods, they active interactively and there are multiple rather than just one supplement.

Which food group has the greatest thermic effect on foods?

foods high in protein have the greatest thermic effect on food

What is pernicious anemia?

Pernicious anemia is an autoimmune disorder that occurs when your body can't absorb enough vitamin B-12, which is needed to make healthy red blood cells. Possible complications of pernicious anemia include heart problems, chronic anemia, stomach cancer, and brain and nerve damage.

What is a phytochemical?

Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties.

How do phytochemicals benefit humans?

Plant-based foods, such as fruit, vegetables, and whole grains, which contain significant amounts of bioactive phytochemicals, may provide desirable health benefits beyond basic nutrition to reduce the risk of chronic diseases.

What are rickets?

Rickets is a skeletal disorder that results from a lack of vitamin D, calcium, or phosphate. These nutrients are important for the development of strong, healthy bones. People with rickets can have weak and soft bones, stunted growth, and, in severe cases, skeletal deformities.

What is scurvy?

Scurvy is a disease caused by a diet that lacks vitamin C (ascorbic acid). Individuals develop anemia, debility, exhaustion, edema (swelling) in some parts of the body, and sometimes ulceration of the gums and loss of teeth.

Be able to describe the set-point theory.

Set point is the weight range in which your body is programmed to function optimally. Set point theory holds that one's body will fight to maintain that weight range.

Why would cigarette smokers require more vitamin C?

Studies consistently show that smokers have lower plasma and leukocyte vitamin C levels than nonsmokers, due in part to increased oxidative stress

What is another way you can get vitamin D other than food?

Through direct sunlight on your bare skin or Vitamin D supplements

What is osteoporosis?

a medical condition in which the bones become brittle and fragile from the loss of tissue, typically as a result from hormone changes or deficiency calcium or vitamin D

What is a niacin flush?

The skin becomes red, warm and is often accompanied by a burning sensation and occasionally some itching. It may feel as though you have a sunburn. This can happen when taking high doses of niacin.

What is a coenzyme? What group of vitamins function as coenzymes?

a nonprotein compound that is necessary for the functioning of an enzyme. B vitamins such as: Thiamin, biotin, cobalamin, folic acid, riboflavin, niacin, pyridoxine, pantothenic acid.

How does vitamin D help with bones?

Vitamin D helps with bones because it aids in the absorption of calcium and phosphorous, both in which your body needs for healthy bones.

Understand vitamin D production and sun exposure.

Vitamin D is produced in the body by being exposed to sun light or by taking vitamin D supplements.

What is vitamin K's primary role in the body?

Vitamin K is a fat-soluble vitamin that is most well known for the important role it plays in blood clotting

Which of the following is NOT among the general characteristics of the fat-soluble vitamins? a. Excesses are eliminated by the kidneys b. Absorption is via the lymphatic circulation c. Several of them require protein carriers for transport d. They can be stored in relatively large amounts in certain body tissues

a. Excesses are eliminated by the kidneys

What are 3 characteristics of a fat soluble vitamin?

absorbed in intestine, stored in liver and fatty acid tissue until needed, and requries bile for absorption.

What is the definition of bioavailability? Why is this important when we are talking about vitamins?

amount absorbed and used by the body that comes from food.

What is gherlin?

an enzyme produced by stomach lining cells that stimulates appetite.

What are some cooking tips to help preserve most water soluble vitamins?

When choosing vegetables, a healthy tip is to choose the freshest ones and the ones with the deepest of color. when preparing fruits and vegetables, cook them as soon as possible and reduce the amount of time they soak because the vitamins are being absorbed into the water the longer they soak.

What is pellagra?

a deficiency disease caused by a lack of nicotinic acid or its precursor tryptophan in the diet. It is characterized by dermatitis, diarrhea, and mental disturbance, and is often linked to overdependence on corn as a staple food.

What is meant by the bioavailability of a vitamin in food? a. the total amount available from plant and animal food b. the amount absorbed and subsequently used by the body c. the amount that escapes destruction from food processing d. the number of different chemical forms of the same vitamin

b. the amount absorbed and subsequently used by the body

Why would a vegan (a person who doesn't eat dairy or meat) be more likely to have a B12 deficiency?

because the most naturally occurring B12 comes from animal products

What is one water-soluble vitamin that is an antioxidant?

beta-carotene

What 3 vitamins are also antioxidants?

beta-carotene, vitamin C, vitamin E

How is your BMI calculated?

body mass index can be calculated using your height and weight. typically it is measured by using your weigh in kilograms over your height squared in centimeters.

What is the primary source of most dietary sodium?

bread

What is a precursor? a. a conditionally essential vitamin b. a sign or symptom of a vitamin deficiency disorder c. a substance that is used to synthesize another compound d. a substance that is recycled through the liver and intestines

c. a substance that is used to synthesize another compound

Which of the following describes the basic function of a coenzyme? a. attaches to RNA to assist in the synthesis of an enzyme b. attaches to cell membranes to assist in uptake of an enzyme c. attaches to an enzyme and allows a chemical reaction to take place d. attaches to an enzyme, which allows for transport of the enzyme through the circulation

c. attaches to an enzyme and allows a chemical reaction to take place

Cooking a food in liberal amounts of water is least likely to affect its content of a. folate b. thiamin c. vitamin A d. riboflavin

c. vitamin A

Name one possible health outcome of a high-sodium diet?

cardiovascular disease

What do free-radicals do to your body?

cells break down and die, resulting in cancer and heart disease.

How can having a higher percentage of lean muscle vs. fat help your metabolic weight? Please explain.

lean muscle, created by physical activity, creates an increase in ones metabolism. while an individuals basic metabolism makes up for about 70% of the calories you burn each day, adding muscle to the equation, results in an uprise in ones metabolic rate; this occurs when the body is put under tension from activity, and requires a higher amount of calorie consumption to help refuel itself.

What are 3 categories in which you can improve your eating patterns?

less carbohydrates, less fat, and healthier protein.

Know the 3 major roles of vitamin A in the body.

maintenance of normal vision, healthy immune function, and cell growth

Why are people with darker skin colors more likely to be vitamin D deficient than those with lighter skin colors?

melanin in skin, provides a natural sunscreen, which in then helps protect people from the suns UV rays. the reason for dark skinned people to be vitamin D deficient, is because their tissue is rich with melanin, which makes it more difficult for vitamin D to be absorbed from natural sunlight.

What is one of the first detectable signs of vitamin A deficiency?

night blindness

How do free-radicals come into your body?

processed foods, pollution, cigarette smoke

What food group is considered the most satiated?

protein-rich foods such as fish, meat, baked-beans, pasta, rice, and eggs just to name a few

What is a deficiency of vitamin C called?

scurvy

Goiter is the deficiency of what mineral?

sodium

What are some behavior and attitude factors that can influence body weight?

stress can cause an increase in weight because your immune system is being decreased, and being stressed also can cause individuals make poor eating choices.

What is the definition of basal metabolic rate?

the amount of energy expended in a neutrally temperate state

Understand the thermic effect of food.

the amount of energy needed to digest, absorb, and transport food