Nutrition final exam

List the type of cell fat is stored in

Adipocytes

List the AI for water. List some forms of water you can ingest to meet your AI

Women:11 cups/day or 2.7L men: 15.5 cups/day or 3.7L

Explain why refined white sugar and honey are relatively equal choices in the diet

Your body doesn't distinguish source of sugar

Define moderation

means not eating to the extremes, neither too much nor too little. Variety refers to consuming different foods from within each of the food groups on a regular basis.

Describe the structure and functions of the stomach

muscular sac •holds 4 -6 cups (average) food and drink after a meal•once in stomach -food is broken down chemically and mechanically (but the majority of digestion does NOT occur here)•Chemically -gastric juice (hydrochloric acid and enzymes)•Mechanically -muscular movement of stomach and peristalsis•once food is digested àCHYME (semisolid liquid) •on average -3 -4 hours after meal for stomach to empty chymeinto small intestine•Watery meals require less time, fatty and/or larger meals require more time

List the first good solid foods to introduce to infants

rice cereal or oatmeal

List examples of both structured and unstructured physical activity

structured physical activity:planned and intentionally directed by an adult. Examples of unstructured physical activity unstructured:"free time" or "self-selected free play."

List and describe the 5 tastes detected by the taste buds

sweet•sour•salty•bitter•umami importance:stimulate appetite•detect nutrients or toxins•combines with smell to ID food flavors

Define placenta

the organ of pregnancy where exchange of oxygen, nutrients, and wastes occurs between a mother and fetus

Describe the structure and function of the small intestine

tube that connects stomach and large intestine•~ 16 feet long with 1 inch diameter•3 sections•duodenum •jejunum -middle section; where most chemical digestion and nutrient absorption occurs•ileum

List the micronutrients

vitamins and minerals-needed in small amounts- miligrams and micrograms, does NOT supply energy for cell

Describe the three major types of eating disorders

- Anorexia nervosa : Self-imposed starvation, Results in malnutrition and very low body weight --Bulimia nervosa: Binging and purging, Results in normal appearance, Acid in vomit can erode tooth enamel and damage esophagus and stomach -- Binge-eating disorder: Recurrent overeating episodes NOT followed by purging, Results in normal, overweight or obese appearance

List and describe the environmental and other factors that contribute to weight loss and obesity

- Appetite: desire to eat appealing food ( Influenced by presence of appealing food, advertising) - Large portion sizes: Supersized = more fat and calories in a "serving"' - Sedentary vs active lifestyles ( Working in offices, Commuting, Modern homes -"energy-saving" devices)

List and describe the five major types of pathogens

- Bacteria -simple, single-celled microorganisms; some can live without oxygen - Viruses -piece of genetic material coated with protein; must reproduce inside of living cells- Fungi -mostly multi-cellular organisms that live on dead/decaying matter-Protozoa -single-celled microbes that are more complex than bacteria- Parasitic worms -organisms that obtain their nutrients from host (other living things)

Describe the element of calorie reduction and list some tips that help with this step

- Caloric intake range for weight loss= 1200 -1500/day (women) , 1500 -1800/day (men)- Low calorie diets NOT RECOMMENDED = Leads to rapid weight-loss, But not sustainable- Should still follow AMDRs for calories= 20 -35% from fat, 45 -65% from carbs, 10 -35% from protein Tips to reduce calories: -Reduce intake of added sugars, solid fats and alcohol - Increase intake of fruits and veggies (High-fiber so promote satiety)

ist ways to protect yourself from Traveler's diarrhe

- Carry hand-sanitizer and use before eating, Avoid consuming food or beverages from street vendor, Be sure meat has been fully cooked, Avoid raw foods that have been washed in water, Avoid water and iceSafe beverages are bottled and sealedUse bottled water to brush teeth!

List the functions of lipids

- Fatty acids --triglycerides -Phospholipids -Cholesterol

Describe heat-related illnesses:

- Heat cramps: muscle spasms that may result from loss of electrolytes in sweat; treatment -rest, replacing electrolytes and stretching/massage - Heat exhaustion: cramps, excessive sweat, faintness or dizziness; treatment -rest, cool the person down, replace fluids and electrolytes - Heatstroke: elevated body temperature, lack of sweating, confusion, coma; treatment -medical emergency that requires 911

Describe the location of visceral fat and why it is not good

- In abdominal cavity (stomach) - It is not good because type of fat is "worse" for your health, makes substances that contribute to inflammation (not good in large amounts

List the factors that influence metabolic rate and briefly describe how they influence it

- Increased muscle mass-Body temperature (fever increases metabolism) -Exess thyroid hormone-Periods of growth (pregnacy) -Greater body surface area (tall height) -Lactation (milk production for breasffeeding) -Exercise recovery-Stimulant (drugs) -Emotional stress

List the functions of subcutaneous fat and describe its distribution in the body

- Insulation-Protection (cushion) -- Is unevenly distributed in the body and between men and women- When subcutaneous tissue has more adipose cells than other cells -subcutaneous fat

Describe the recommendations for physical activity for healthy adults under the age of 65

- Moderate-intensity physical activity for 150 minutes/week OR high-intensity physical activity for 75 minutes/week- 8 -10 strengthening exercises (with 8 -12 reps each) for major muscle groups -2X/week

Describe fad diets in general and explain the differences between the three main groups of fad diets, including examples from each

- Offers a quick fix-Limits diet to certain food groups-Requires buying a book or expensive supplements, patches, etc.Does not emphasize need to change eating habits and physical activity patterns-THREE TYPES: low-carb approaches, low fat diets, diets and gimmicks What are low-fat diets ( fad diets):- Less than 20% of calories from fatLimited or no sources of animal protein-Limited nuts and seedsExamples include Pritikindie What are low carb aprroaches ( fat diet):Severely restricts carb intakes-Usually produce rapid weight loss initially because of water loss-Over time produces about the same weight loss as low-fat diets-More studies need to be performed to determine long-term health risks-Examples include Keto diet, Paleo diet, Atkins diet What are with gimmicks?Promotes certain substances, nutrients, foods or food combos-Examples include Beverly Hills diet, Eat Right for Your Type diet, Cookie diet

Describe the different types of vegetarian diets

- Semivegetarian: All except red meats -Lactovegetarian: Milk and milk products, no animal flesh or eggs -Ovovegatrian: Eggs but no other animal foods -Lactoovovegeraian: Milk and milk products and eggs but no other animal foods -Vegan: No animal foods-Fruitarian: No animal foods( just nuds and seeds only) - Macrobiotic: Willl eat organically grown whole grains, fruits and veggies, soups made with vegatables, seaweed, grains, beans and miso

Describe the elements of a good work out/fitness plan

- Shoot for a goal of 150 minutes a week for moderate intensity - Each time you work out think about:Warming upWorking outType -both low-impact and weight-bearingDuration -should last at least 20 to 30 minutesFrequency -should be at least 5 times per weekIntensity -at least moderate intensityProgression -gradu-gradually increase frequency, intensity and durationally increase -Cool down- ncorporate some strength trainingMix it upDifferent types of exercise (variety)Balance (do cardio, endurance and flexibility exercises)Moderation (don't have to overdo it)

List the major functions of water in the body

- Solvent for other nutrients to dissolve in -Major component of blood, saliva, sweat, tears, mucus, joint fluid -Removes wastes - Helps transport substances-Lubricates tissue -Regulates body temperature- Helps digest food -Participates in many chemical reactions -Helps maintain proper blood pH

List the key federal agencies that regulate food and describe their roles in food regulation

- U.S. Food and Drug Administration (FDA): Regulates nearly all food sold in interstate trade, Establishes standards for safe food manufacturing, including predicting hazards that might occur in a food production facility and ensuring appropriate measures are taken to prevent illness -U.S. Department of Agriculture (USDA: Food safety and inspection service enforces food safety laws for domestic and imported meat and poultry - Environmental Protection Agency (EPA): Monitors quality of drinking water, Regulates toxic substances and wastes

List ways pathogens get into food

- Vermin can contact food: Flies, cockroaches, mice and ratsCan mechanically transfer pathogens to food- Poor personal hygiene- Cross-contamination: Pathogens from one food are transferred to another food- Improper food handling: Failing to keep foods at the proper temperatures

List many ways to prevent foodborne illness at the various stages of food preparation

- Wash hands with soap and water very thoroughly before and after touching food- Before preparing food -clean surfaces and other preparation equipment (cutting boards, knives, dishes, etc.)- Use cutting boards made of easy-to-clean, nonporous materials- If possible, have a cutting board for meats and a separate one for vegetables- Sanitize surfaces that have come into contact with raw meat, fish, poultry and eggs as soon as possible- Wash and dry kitchen towels frequently

For each of the major food groups: List examples,approximate size of 1 serving,the major macronutrients, the major micronutrients and any other nutrients provided by that group (you do not need to memorize the number of servings required per day

--Grains: example ( pasta bread, flour tortillas, popcorn) serving size of grain is equal to: 1 slice of bread, 1 cup ready to eat cereal, 1/2 cup cooked rice, pasta oatmeal. Women 19-50 5 servings a day. Men 19-40 8 servings a day. Macronutrients: Carbohydrates and proteins. Micronutreints: variety of vitamins and minerals, depending on grain.guidelines suggest whole grains rather than refined grains (at least half your servings per day) àmore fiber and micronutrients --Dairy foods: example (yogurt cheese icecream pudding) foods made from soy or other nuts cna be subistitues for cows milk if high in calcium. Cream cheese, butter and cream are NOT considered dairy bc not high in calcium. Serving size: one serving is equal to q cup fat free milk, i cup plain low fat yogurt, 1 1/2 ounces natural cheese( swiss or cheddar), 2 ounces of processed cheese ( american) macronutrients: protein Micronutrients: calcium (mineral), phosphorus (mineal), riboflavin (bvitamin), usually fortified with viyamin a and d --Protein-rich foods: Example: meats (beef, pork, lamb, poultry) eafood (fish, shellfish), liver, eggs, beans, tofu, nuts and seeds. serving size:1 ounce of meat, poultry or fish¼ cup cooked dry beans or dry peas1 egg1 tablespoon of peanut butter½ ounce of nuts or seeds Macronutreints: protein Micronutrient: iron, zinc, and b vitamins-Fruits: example(includes fresh, dried, frozen, sauced and canned fruit and 100% fruit juice) servong size:1 cup of fruit or fruit juice1/2 cup of dried fruit Macronutreint: carbs Micronutreint: potassium, vitamin C and folate Other important nutreunts:phytochemicals, fiber, wate --Vegetables: Examples(includes fresh, cooked, canned, frozen and dried/dehydrated vegetables and 100% vegetable juice) serving:1 cup of raw or cooked veggies1 cup of vegetable juice2 cups of uncooked leafy greens macronutrient: carbs micronutrient: a variety of vitamins and minerals, depending on veggie -Other foods ( oils, solid fats, empty calorie food)

List steps we can take to reduce risk of atherosclerosis

--Limit saturated fats in diet -Go for unsaturated fats in foods like olive oil, almonds, avocado, corn oil -Incorporate plenty of omega-3 fatty acids through foods like salmon, tuna, shrimp, canola oil, walnuts and flaxseeds -Trim the fat in your diet,: Choose leaner cuts of meatTenderize those leaner cuts instead of cooking fatty meat that is often times more tender and less expensiveTrim visible fats from meatDrain fat when cooking ground beefLimit deep-frying as much as possibleWhen you do fry, place items on paper towels after frying to soak up as much excess oil as possibleDrink fat-free milk Eat plenty of fiber: Remember that it helps with reducing cholestero

List the subunits of proteins

--amino aicds -contain carbon, hydrogen, oxygen and nitrogen

List the MyPlate recommendations for proteins

-Choose lean meats and poultry, Lean cuts of beef (round, loin, top sirloin, chuck roast)•Lean or extra lean ground bee -Trim visible fat before cooking or eating beef-Eat lean turkey, roast beef or low fat lunchmeat instead of ham, bacon, sausage, salami (lots of saturated fat and added sodium)-Vary your protein,Add fish when possible•Go meatless àbeans, peas, soy-Snack on peanuts, almonds, cashews rather than meat and/or cheese

For the Dietary Reference Intakes: give the full name, acronym (shortened version) and description

-EER=Estimated energy requirement: Average daily intake that matains needs of healthy person mantaning weight --EAR= estomated average requiremtn: daily amount of nutrient that meets the needs of 50% of people in a particular lifestyle/sex group -Rda= recommended dietary allowance: standards for recommending daily intakes for certain nutrients, meets needs of 97-98% of healthy individuals in a group, has an added margin of safety to EAR -AL= adequate intakes: standards for nutrients with adeqaute information to determine EAR or RDAs, estimate of daily intake based on eating patterns of healthy people - UL: Tolaerable upper intake level: Highest average amount of nutrient that is unlikley to harm most people when the amount is consumed daily -ADMR: range of carbs, fat and protein intakes that may reduce risk of diet related chronic disease

List environmental factors that contribute to childhood obesity

-Easy access to empty-calorie foods and drink at or near schoo-Targeted advertising-Lack of physical activity at schoo-Larger portion sizes-Sedentary lifestyle at home (TV, video games, other media)

List steps caregivers should take to help school-age children

-Eat breakfast (can be fast, can be non-traditional) Kids who eat breakfast are more likely to have better diets and healthier body weights-Are eating nutritious meals at schoolInquire about what is being served in the cafeteria, vending machines

Describe the physiological factors associated with weight gain(including hormones)

-Eating behavior is driven by hungerand satiety- Physical sensations also influence eating ( Stomach contracts (hunger pangs) -signals time to eat, Stomach stretches as it fills -signals satiety)- Hypothalamus (part of brain) controls hunger and satiety.- Food composition ( Fatty foods -associated with excess calorie intake)- Genetic factors ( Play a major role, Metabolic rate, hormone production, body frame and fat distribution pattern = inherited traits)

Determine the types of food groups represented in a specific meal

-Example: 1 slice of pizza•Crust made of flour (grain group)•Tomato sauce (vegetable group)•Cheese (dairy group) --Example: Turkey and cheese sandwich•Bread (grains group)•Turkey (protein-rich group)•Swiss cheese (dairy group)•Mayo (oils)•Lettuce and tomato (vegetable group)

Calculate the target heart rate zone for moderate intensity activity given the age of an individual (can bring a calculator to the exam

-First calculate age-related max heart rate: 220 -your age- Your target heart rate zone for MODERATE intensity activity should be 50 -70% of your age-related max heart rate- Age related rate X 0.50 and age related rate X 0.70Example: if you are 20220 -20 = 200, Target zone = 100 -140 beats per minute- For VIGOROUS exercise (70-85% of age related max heart rate)Example: 140-170 for a 20 year old

List steps you can take to preserve vitamin content of food

-Fresh fruit and veggies are highly perishable so should be eaten as soon as they are harvested or purchased to ensure maximum vitamin retention .-Select fresh produce carefully -avoid produce that is bruised, wilted or has mold -Trim, peel and cut raw fruits and veggies just before eating or serving to reduce loss of vitamins due to light and air exposure -can destroy certain vitamins, especially vitamin C -Store fruits and veggies at proper temperatureMost fresh fruits and veggies should be chilledSome can be stored at room temp (tomatoes, bananas, garlic)-Quick cooking methods can preserve vitaminsMicrowaving, steaming, stir-frying-Frozen veggies can be a good source of vitamins

List the components of a triglyceride. List the two major types of triglycerides

-Generally a mixture of unsaturated and saturated fatty acids -fats and oils

List dietary concerns for adolescents

-Generally establish future eating and physical activity habits as teenagers,Many don't follow healthy diets, skip breakfast, don't meet recommended levels of physical-Also a time when eating disorders can emerge-Also might be a time when teens adopt a vegetarian diet -make sure supplement vitamins and minerals-Need to get adequate iron and calcium intakes to accumulate bone mass

List the primary energy source for high-intensity exercise

-Glucose

List the three most important monosaccharides with their functions and sources

-Glucose (blood sugar)•Function: primary energy source for cells•Sources: fruits and veggies -•Fructose (fruit sugar)•Function: converted to glucose for energy•Sources: fruit, honey and some veggies -•Galactose•Function: necessary for production of milk suga

Describe the outcomes of supplying more than or less than the Dietary Reference Intakes

-If average daily intake for each nutrient meets the RDA or AI ànutritionally adequate diet --If you consistently supply less than the EAR àpossibility of deficiency --•If you consistently supply more than the UL àpossibility of toxicity

List the functions of phospholipids. List the major phospholipid in foods.

-Important component of cell membranes and function of nerve cells --Usually found in salad dressing, mayo and ice cream for that reason --Lecithin: major phospholipid in food• -Sources = egg yolks, liver, wheat germ, peanut butter, soybeans

List nutritional concerns for preschoolers

-Iron deficiency(Can lead to decreased physical stamina, decreased learning ability and increased susceptibility to infectionPrevent by providing foods like lean meat and enriched bread and cerealsDairy is a poor source of iron) -Dental caries(Reduce risk by brushing teeth twice daily, providing routine dental care Reduce number of sugary snacks and provide more nutrient-dense snacks; chew sugarless gum if applicabl)

Describe the nutrition-related signs of pregnancy.

-Morning sickness -nausea that can be accompanied by vomiting; can happen any time of the day; may be result of body adapting to higher levels of hormones -Fatigue -can be explained by physiological anemia (condition characterized by lower concentration of red blood cells in the blood due to blood volume expanding more than blood cell number); improves in second trimester -Edema -extra fluid that causes minor swelling, especially in hands and feet; caused by high levels of certain hormones -Digestive tract issues: Constipation can occur because hormones are causing digestive tract to relax; take adequate fiber, Heartburn can occur as fetus grows and pressure on stomach increases, causing stomach acid to enter esophagus

List the functions of proteins

-Muscle development and maintenance -used for new cells -Hair and nails -enzymes-hormones -antibodies- Help with fluid balance and pH balance

Describe how energy balance can lead to weight loss or weight gain

-Negative energy balance (Calorie intake lower than calorie output -leads to weight loss -Positive energy balance(Calorie intake greater than calorie output -leads to weight gain)

Describe the requirements of structure/function and nutrient content claims on food items

-Nutrient plays a role in maintaining a structure like bone or heart or a function like digestion•Claims can be general and cannot claim to prevent or treat serious health conditions - -Nutrient content claims•Sugar free: food provides less than 0.5 grams of sugar per serving•Reduced sugar: food contains at least 25% less sugar per serving than the reference food•Low calorie: food supplies 40 Calories or less per serving•Reduced calorie: food contains at least 25% less calories per serving than the reference food•Fat free: food provides less than 0.5 grams of fat per serving

For oils, solid fats and empty-calorie foods: describe and give examples

-Oils: Help us absorb fat-soluble vitamins in other foods•Examples: canola, corn and olive oils, tub margarine, mayo, salad dressing -Solid fats:Source of "unhealthy" saturated fats•Should be limited in diet•Examples: beef fat, butter, shortening,stick margarine, heavy cream and coconut oils --Empty-calorie: Source of energy but nothing else•Recommendations limit this group to 200 calories per day•Examples: candy, chips, soda, alcohol, jelly

Describe the additional types of energy needed in addition to the BMR

-Physical activity (PA) --Thermic effect of food (TEF) -Nonexercise activity thermogenesis (NEAT)

List the behavior modification tips that can help with planning, cooking, eating, etc.

-Plan meals out and make grocery lists (and stick to the list!) -Plan your menu to meet your AMDRs - Don't deprive and binge -instead develop strategies to reduce intake of those "problem" foods -- Read food labels when shopping - Reduce use of solid fats in cooking (try not to fry!) - Keep to a single portion -use measuring cups if you need to - Don't keep serving dishes on table - Keep low-cal, nutrient dense foods on hand (fruits and veggies) for snack - Do not skip meals

List and describe the basic parts of the cell

-Plasma membrane•Nucleus•Organelles•Cytoplasm List the function and major structures of the cardiovascular system

Describe the general dietary recommendations for pregnant mothers

-Quality of food is important -what you are eating should be nutritious-Need to increase folate and iron -need 50% more than non-pregnant women (supplement can help)-Pregnant women can develop pica (Practice of eating nonfood items like laundry detergent, chalk, soilNot sure if it is a result or cause of a mineral deficiencyBe sure to avoid this when pregnant and tell your doctor if you are feeling these unusual cravingsSupplement might help)

Describe physiological changes associated with aging

-Reduced saliva, gastric acid and intrinsic factor secretionIncreased heartburn and constipationStiff and painful jointsDecreased cardiac output

List reasons school-age children have nutritionally inadequate diets

-Skipping breakfastConsuming more foods away from homeConsuming more fried items and sweetened beveragesNot eating recommended amounts of fruits, veggies and dietary fiber

List the three types of complex carbohydrates and their functions and sources

-Starch•Function: storage of energy in plants•Sources: wheat, rice, oats, corn, beans, potatoes, jicama• --Glycogen•Function: short-term storage of energy in humans•Sources: no dietary source of glycogen; stored in liver and muscle cells of humans but lost every 24 hours if not replenished --•Fiber•Complex carb with monosaccharides connected by bonds humans can't digest•Function: contributes bulk to feces

Describe other substances that can enter the food supply

-Substances that accidentally enter during processing -unintentional food additives/contaminants (Insect parts, rodent feces, dust, metal bits, Not harmful when consumed in minute amounts,Action levels -amounts that are above what is considered acceptable; regulatory action can take place above that level) Chemical contaminants (Chemical contaminants) Pesticide (EPA sets pesticide tolerances (max residue on crops)Pros: helps protect food supply and make food reasonably pricedCons: can harm humans, animals or environment)

Describe type 1 diabetes, type 2 diabetes and gestational diabetes, including the population of people most affected by each

-Type 1: once known as juvenile diabetes or insulin-dependent diabetes, is a chronic condition in which the pancreas produces little or no insulin. Insulin is a hormone needed to allow sugar (glucose) to enter cells to produce energy. -Type 2:Diabetes means your blood glucose, or blood sugar, levels are too high. With type 2 diabetes, the more common type, your body does not make or use insulin well. Insulin is a hormone that helps glucose get into your cells to give them energy. Without insulin, too much glucose stays in your blood. -Gestational diabetes: s a type of diabetes that develops during pregnancy. Diabetes means your blood glucose, also called blood sugar, is too high. Too much glucose in your blood is not good for you or your baby. Gestational diabetes is usually diagnosed in the 24th to 28th week of pregnancy.

Describe how essential nutrients are characterized

-ability to cause deficiency disease if missing from diet, deficiency disease symptoms are explained by specific role of nutrient in body, resoulution of deficiency once nutrient is added back to diet

List the accessory organs of the digestive system

-accessory organs -teeth, tongue, salivary glands, liver, gallbladder, pancreas

List the primary organs of the digestive system

-gastrointestinal (GI) tract -muscular tube that extends from mouth to anus -primary/main organs -mouth, esophagus, stomach, small and large intestines

Describe energy intake and energy output

-intake:- energy we get from food; we need a constant supply-Body uses oxygen and biological fuels for energy -output:-energy cells use up to carry out activities- ATP generated from nutrient conversion is used to fuel different activities in the body like breathing, digestion, physical activity, etc.

Define denaturation. Describe some techniques used to denature proteins to tenderize meat

-loss of protein's 3D shape due to high temperature or change in pH -During food prep/ cooking :High heat during cooking process denatures proteins and makes it safe to eat Physical agitation (whipping egg whites) denatures proteins Tenderizing using marinades denatures proteins -wine (alcohol), citrus, and vinegar (acid) are common ingredients in marinades -During digestion: HClin stomach denatures proteins

Describe disaccharides and list the three major disaccharides and what two simples sugars they are made of

-maltose -malt sugar (glucose and glucose)•Not found naturally in many foods -•sucrose -table sugar (glucose and fructose)•One of our major sweeteners -•lactose -milk sugar (glucose and galactose)•Found in milk and milk products --one of the few animal foods that are a source of carbohydrates

List the metric units for length, weight and volume

-meter- for length -gram- for weiht -Liter- for volume

List the range of percentage of water in the body

50-76% water

List the AMDR for protein

10-35%

List the AMDR for fat.

20 -35% of total calories

Describe the differences between the three types of fatty acids

A fatty acid with a single double bond is monounsaturated, whereas a fatty acid with more than one double bond is polyunsaturated (Figure 1). The carbon-carbon double bond found in monounsaturated or polyunsaturated fatty acids can exist in the cis or trans configuration.

Describe a healthy eating pattern as described by the 2015-2020 Dietary Guidelines for Americans

A variety of vegetables from all subgroups, including dark green, red and orange veggies, legumes (beans and peas), starchy and other veggies•Fruits, especially whole fruits•Grains, especially whole grains•Fat-free or low-fat dairy products•A variety of protein foods•Oils

List genetic factors that contribute to childhood obesity

Weight of parents-Mother gaining too much weight during pregnancy-Mother smoking during pregnancy

Describe vitamin deficiency and toxicity

Dificiency:not getting enough of a vitaminGenerally uncommon in US except in the following high-risk populationsAlcoholics, the elderly, patients with extended hospital stays, those with anorexia nervosa, patients with intestinal issues Toxicity:taking in too much of a vitamin Usually only occurs due to ingestion of megadosesof supplements or regular consumption of large quantities of vitamin-fortified foods

List factors that influence your diet

Economic status, how hungry your are, your culture

Define energy dense food

Energy density is the amount of energy or calories in a particular weight of food and is generally presented as the number of calories in a gram (kcal/g). Foods with a lower energy density provide fewer calories per gram than foods with a higher energy density.

Define enrichment and fortification:

Enrichment: adding back some vitamins and minerals lost during milling Fortification: adding vitamins and minerals beyond what is naturally in the food.

Define empty calorie food

Foods and drinks that contain no significant nutrients but are high in calories are said to have "empty calories." These are mainly foods and drinks that have a high sugar, fat, or alcohol content, but little or no other nutritional value.

Give examples of high-quality protein and low-quality protein

High:-Contains all essential amino acids•Well-digested and absorbed by the body-Example:Meat, fish, poultry, eggs, milk, milk products, quinoa, soy-Means: complete Low:Lacks one or more of the essential amino acids•Not digested as efficiently as high-quality-Example:Most plant foods are sources of low-quality proteinMeans: incomplete

List the foods you should avoid feeding infants and why

Honey -can contain spores of C. botulinum and can produce a fatal reaction in children under 1 year old-Excessive formula or milk (keep it to less than 30 ounces a day)-Candy or soft drinks (no nutrients)-Small pieces of hard foods (choking hazard)-Excessive amounts of apple or pear juice (diarrhea risk)-Raw milk (can contain bacteria or viruses)-Formula, juice or sugar-sweetened drink in baby bottle in their cribs (can cause cavities)

List the functions of cholesterol

Important component of cell membranes, precursor to vitamin D, estrogen, testosterone and bile•Only found in animal products and is also produced by liver•Too much cholesterol -increased risk of CVD

List common nutrition related concerns in older adults

Increased risk of nutritional deficiencies due to illness, medication, low income and lack of social support-Intestinal and stomach issues can contribute to lack of nutrients-Weight loss due to: Loss of teethLoss of ability to taste or smell foodDifficulty swallowingDecreased mobility impacts ability to shop and cookDepression

Which organ is the major regulator of body's water content and ion concentration?

Kidneys

Identify if a substance is acidic, basic or neutral based on a given pH value

Lemon juice=2.3- acidic tomatoes=4.0= acidic pure water= neutral=7.0 blood= neautral-7.4 Household ammonia- 11.0=basic Oven cleaner=13.4= basic

Describe what causes water intoxication and list the symptoms

No UL for water but water intoxication can occurWater intoxicationExcessive amount in short time period OR kidneys can't easily filter water from bloodDisrupts water balanceSymptoms: dizziness, headache, confusion, poor muscle coordination, seizures, coma death

Define nutrient dense food

Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

List the bond that holds amino acids together in a protein

Peptide bonds

Describe positive and negative nitrogen balance and who would be experiencing these types of situations

Positive:body retains more nitrogen in tissues than it loses; person must increase protein intake; happens during pregnancy, puberty, convalescence and weight training Negative:body loses more nitrogen than it retains; person is starving, very ill or seriously injured

List the primary sign of diabetes. List additional signs and symptoms of diabetes

Primary: Hyperglycemia ( elevated blood glucose) -Excessive thirst•Frequent urination•Blurred vision•Poor wound healing

List ways you can save on protein foods with respect to your budget

Reduce intake of animal protein -remember you only need 10 -35% of your daily calories from this•At a meal -only include one animal source (example -if you are eating ham and eggs for breakfast, either skip the ham or skip the eggs) •OR reduce its serving size (if you have bacon and eggs then just have 2 strips of bacon with one egg)•Eat vegetarian once a week•Use more turkey, chicken and fish; Red meats are usually most expensive•Make meals with less animal protein and more plant protein•Mix pasta with meat or cheese•Mix rice with chicken, beef or seafood in a stir fry•Have pancakes! -extends protein in eggs and milk by combining with grains

Explain the differences between soda and juice in terms of nutrition

Soda: 12oz:About 37 grams of high fructose corn syrupThat's 150 kcal of added sugar•More than ½ of intake of empty calories for the day•average American drinks ~ 15oz of soft drinks, sweet tea, vitamin waters, fancy coffees and sports drinks and/or energy drinks per day12oz fruit juice:no added sugar but still contains sugar•also contains water-soluble vitamins and antioxidants

Describe soluble and insoluble fibers, including benefits and sources

Soluble:Dissolve or swell in water•Added benefit: can reduce blood cholesterol•Soluble fiber interferes with bile recycling; causes bile to be eliminated; when liver makes more, that removes cholesterol from blood Also delays stomach emptying and slows glucose absorption•Sources: oat bran, beans, apples, carrots, citrus fruits, psyllium seedsInsouluble: Do not dissolve in water•Added benefit: eases bowel movements and increases fecal bulk•Sources: whole grains, wheat bran

Give examples of nutrient dense food

Vegetables, fruits, whole grains, beans, nuts and seeds, and lean protein

Describe the following: types of PEM, food allergy, celiac disease, PKU

What are the forms of PEM\ -:Kwashiorkor:Occurs primarily in developing countries where mothers breastfeed until they give birth again toddler must consume traditional diet which lacks sufficient complete proteinSigns -stunted growth, brittle hair, loss of normal coloration in patches of skin -Marasmic Kwashiorkowor:Happens if kwashiorkor is not resolvedMore severe than kwashiorkorCharacterized by edema (build up of fluid in tissues) and wasting (tearing down of organ and muscle proteins -Marasmus:The most severe form of PEMAlso known as starvationSigns are weakness and wasting, bones visible through skinCan result in death Decribe food alergy:Inflammatory response to harmless substances (usually proteins) in foodEvoke variable responsesSwelling of lips and tongue, hives, skin flushing, difficulty breathing, abdominal pain, vomiting, diarrhea, anaphylactic shock (in severe cases only)The most allergenic proteins are found in:Cow's milkEggsPeanuts and other nutsWheatSoybeansFish and shellfishTreatment: avoid offending foods; read labels! Describe celiac disease::Inherited condition with environmental triggersPoor absorption of nutrients in small intestineCannot tolerate gluten (protein in wheat, barley, rye and triticale (wheat/rye combo)Signs and symptoms vary but include bloating, chronic diarrhea and weight lossTreatment: gluten-free diet Describe PKU ( Phenylketonuria ): Rare Individuals cannot make an enzyme that converts phenylalanine to other compoundsPhenylalanine and toxic by-products build up in body àleading to tissue and cell damageCan lead to intellectual impairments in infantsMust follow a restrictive diet and test blood oftenAllowed: fruits, veggies and special low-phefoodsAvoided: nuts, milk and milk products, eggs, meats and other animal sources of food, aspartame

List examples of diuretics

caffeine (in coffee, tea, energy drinks, soda)Alcohol

Give examples of empty calorie food

carbohydrate-based desserts, such as cakes, cookies, biscuits, donuts, muffins, granola bars, and more. sugary drinks, including soda, energy drinks, and fruit juice.

List the macronutrients

carbohydrates, proteins, lipids, Water is NOT considered because it does not provide energy -Need in large amoints in grams each day, supplies energy for cells

List the primary energy source for low to moderate-intensity exercise

fat

List the function and major structures of the cardiovascular system

function of cardio system: circulating blood through body -Heart: provide oxygen to body -Blood: bring oxygen and nutreints to muscle -Blood vessels:arteries (carry blood away from heart) and veins (carry blood to heart)

List the function of the carbohydrates

important source of energy for body

Describe the difference between an infection and intoxication

infection:-illness that results when a pathogen in food inflames intestinal tract or other body tissues- symptoms usually develop within 24 -48 hours after ingesting the pathogen (after incubation period -length of time pathogens grow and multiply in digestive tract before they cause illness) intoxication:-illness that results when poisons (toxins) produced by certain microbes contaminate food- symptoms usually develop more rapidly because the pathogens don't need time to multiply -only toxin needs to work

Describe how insulin and glucagon maintain blood glucose and include where these two hormones are produced

insulin -produced by BETA CELLS of pancreas; signals cells to take up glucose•Glucagon -produced by ALPHA CELLS of pancreas; signals cells to release glucose (by breaking down stored glycogen

Describe arterial plaques

is made up of fat, cholesterol, calcium, and other substances found in the blood. Over time, plaque hardens and narrows your arteries. This limits the flow of oxygen-rich blood to your organs and other parts of your body

Describe the structure and function of the large intestine

~ 5 feet long•Wider in diameter than small intestine•Made up of the colon and rectum•Function: additional water absorption•This water absorption causes chymeto become semisolid (stools or feces)•Process takes about 18 -24 hoursrectum stores feces until muscular contractions move it into anal canal and out the anus•external anal sphincter to control release is voluntary

Describe arteriosclerosis and what it can lead to

•Called hardening of the arteries •Flexibility of arteries is reduced due to presence of plaques •Can lead to hypertension (high blood pressure) àmajor risk factor for atherosclerosis and heart disease