Nutrition- Test 3 review

What is considered to be a safe rate of maximum weight loss on a long term basis for most overweight people?

1/2 -2 lb per week

What is the NEW normal range of body fat content for men (as discussed this semester)? 5-10 % 18-27 % and it's based on age 13-21 % 22-30 %

18-27% and it's based on age

What is the NEW normal range of body fat content for women (as discussed this semester)? 9-17 % 23-34 % and it's based on age 33-37 % 38-44 %

23-34% and it's based on age

Calculate the BMI of a person that weights 180 LB (81.8 kg) and 5 ft. 9 in. tall. (1.75 m). (Hint: Don't forget to square the m!) And is this in the healthy range? 26.7, no--it's in the overweight range 46.7, no--it's off the chart

26.7, no-- it's in the overweight range

Approximately what percentage of people who lose weight by dieting alone actually maintain the weight loss?

5%

Approximately what percentage of weight loss during STARVATION is lean body mass?

50%

In a weight reduction regimen, the most realistic time frame for losing 10% of initial body weight is

6 months

Which of the following would be a part of a successful program of weight gain in an UNDERWEIGHT individual

All of the above

Which of the following is the precursor for vitamin A in the body? cholesterol chorophyll folate B-carotene

B-carotene

What is the most likley explanation for why women readily store fat around the hips whereas men readily store fat around the abdomen?

Differences in the activity of LPL

An important aid in any weight loss program is to

Increase physical activity get used to smaller portion sizes increase intake of complex carbs

Which would NOT be a recommendation of weight-reduction counseling ?

Just quit eating

Which of the following is known to promote fat storage in adipose tissue?

Lipoprotein (LPL)

Which of the following is used by the body to synthesize vitamin D? bone B-carotene calcium exposure to sunlight

exposure to sunlight

Fast foods are generally rich in vitamin A. True False

false

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

What is the major factor that determines basal metabolic rate (BMR)? (Remember this one--It's an important point!) age gender amount of fat tissue amount of lean body mass

amount of lean body mass

If you don't get out much, or live in an area where sun exposure is limited (like up north in the winter), you can obtain sufficient vitamin D from which of the following food items? meat fortified milk fruits and veggies enriched breads and cereals

fortified milk

Vitamin E has been shown to reduce one's risk for heart disease because it is an anticoagulant antiviral agent antioxidant antibiotic

antioxidant

Which of the following describes the process of thermogenesis? burning of fat synthesis of fat generation of heat generation of water

generation of heat

Which of the following is NOT a result of vitamin D deficiency? rickets osteoporosis osteomalacia hemophilia

hemophilia

Which of the following diets was most likely to lead to beri-beri? low intakes of whole grains high intakes of polished rice high intakes of unrefined rice low intakes of fruits and veggies

high intakes of polished rice

What kind of diet is potentially low in B-vitamins? diets high in processed foods diets low in enriched grains just a just b both a and b

both a and b

Damage to the esophagus, dental decay, and electrolyte imbalances are health risks of what disorder? anorexia nervosa bulimia nervosa binge-eating disorder chronic dieting

bulimia nervosa

All of the following describes the behavior of fat cells EXCEPT

The number of fat cells decreases when fat is lost from the body

A decrease in 500kcal per day can result in a wight loss of 1 LB/wk

True

During NORMAL weight loss, the composition of the weight lost is usually about 75% fat and 25% lean tissue

True

Ghrelin wants to increase your appetite, thereby promoting a positive energy balance.

True

Gradual changes are most likely to be maintained than quick losses

True

Leptin suppresses appetite and enhances the drive for energy expenditure, thereby promoting a negative energy balance.

True

People who consume high fat diets get more efficient at fat storage

True

Peptide YY acts to decrease appetite

True

Fat-soluble and water-soluble vitamins behave differently. What's the difference in how they are stored in the body AND what does our body do with the excess? (Select 1 answer for each part of the question, so a total of 2 answers. The point is, know the solubility table.) Water-soluble vitamins are stored in the watery compartments between cells and fat-soluble vitamins are stored in fat tissues. Fat-soluble vitamins are stored in the watery compartments between cells and water-soluble vitamins are stored in fat tissues. Our body excretes excess water-soluble vitamins and stores excess fat-soluble vitamins. Our body excretes excess fat-soluble vitamins and stores excess water-soluble vitamins.

Water-soluble vitamins are stored in the watery compartments between cells and fat-soluble vitamins are stored in fat tissues. Our body excretes excess water-soluble vitamins and stores excess fat-soluble vitamins.

An example of someone who has a high BMI, that is overweight, but not overfat is __________ . (Hint: Think of Arnold S.!) a bodybuilder an obese person someone with anorexia

a bodybuilder

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

What fraction of the day's energy expenditure for the average person is represented by basal metabolism? about 1/10 up to 1/2 about 2/3 over 9/10

about 2/3

Which of the following is a factor that influences BMR? stress the amount of lean body mass a person has whether or not a person is in a stage of growth (childhood, pregnancy) age (the younger a person is, the higher the BMR) how tall a person is all the above

all of the above

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

What type of container is best for protecting the riboflavin content of milk? airtight cardboard or opaque plastic clear glass clear plastic

cardboard or opaque plastic

The feeling of satiety from weight-loss diets is best promoted by diets rich in ____ because they fill you up and they crowd out fat from the diet

complex carbohydrates

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

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

If a dancer and typist are the same height and have the same exact body build, the dancer will be heavier because she has more body fat stronger bones stronger muscles more muscle mass

more muscle mass

Which of the following health problems is associated with anorexia nervosa? oily skin and hair nausea and diarrhea teeth staining and decay muscle wasting and organ damage

muscle wasting and organ damage

Vitamin A supplements are helpful in treating which of the following conditions? beri-beri pellagra hyponatremia night blindness hypoglycemia

night blindness

All of the following are good sources of vitamin A (or it's precursor) EXCEPT _________. (Hint: Think of the color!) pumpkin pear apricot sweet potato carrot

pear

What niacin deficiency disease appeared in people who subsisted on a diet high in corn and low in protein? (Hint: This disease is also associated with "the 3Ds".) avidin beri-beri pellagra goiter

pellagra

Which of the following defines the body's set point?

the point at which the body has set its "normal" kind of like a thermostat

Beri-beri results from a lack of _________ in the diet. niacin thiamin (B1) riboflavin vitamin B6

thiamin (B1)

What is the primary function of B vitamins? energy source to act as a coenzyme to get energy from the food we eat to act as an anticoagulant to stabilize antibodies

to act as a coenzyme to get energy from the food we eat

About 10% of our energy is spent on just processing the food we eat. This is called the Thermic Effect of Food. True False

true

An index of a person's weight in relation to height is called Body Mass Index (BMI). The main problem with this calculation is that it doesn't tell you anything about the person's metabolism, where the body fat is located, or what part of the weight is muscle. True False

true

Anorexia can affect every system in the body (kidneys, bone, muscles, brain, skin, etc.). True False

true

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

true

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

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 False

true

Avidin is a protein found in raw egg whites. It binds up biotin, so that we can not access it for absorption. The good thing, though, is once you cook the eggs, avidin is denatured (Remember that egg whites turn from clear to white when you cook them?), so it is then no longer an issue. True False

true

B-vitamins accomplish this by participating in numerous pathways of glycolysis, TCA cycle, and Electron Transport System (Chain). True False

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 False

true

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

true

Fat-soluble vitamins need bile so they can be absorbed. True False

true

For someone who struggles with their body image, it is most likely that they see their body differently than everyone else does. (Recall the "Amy" video clip from Dove.) True False

true

Given enough time in the sun (but not too much to get burned), it's not necessary to have vitamin D in the diet. True False

true

Knowing that we are bombarded with high-pressure media on a daily basis, it's imperative to teach our children to love themselves and to understand that their beauty comes from within. (And this goes for us grown-ups, too!) True False

true

Many of the B-vitamins in this chapter can be obtained from MFP (meat, fish, poultry) and enriched grains. True False

true

Many vitamins are broken down when exposed to heat for too long. True False

true

Most fat-soluble vitamins are stored in the liver and fat tissues. True False

true

Studies in developing countries have demonstrated that the mortality rate of children with measles can be significantly decreased by providing vitamin A supplements. True False

true

To get all the vitamin D you need, you only need 10-15 minutes of sun exposure per week for a fair-skinned person or up to 3 hours per week for a darker-skinned person. True False

true

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

true

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

true

When someone increases PUFA in their diet, the need for vitamin E also increases. True False

true

When you measure how much of a vitamin is in a food, you need to measure not just the vitamin itself, but also its precursor. (Hint: Remember the example about niacin.) True False

true

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 surrounding organs)

usually spreads quickly, commanding its own blood supply

Which of the following are major sources of vitamin E in the diet? meats citrus fruits vegetable oils milk and dairy products

vegetable oils

Among the following groups, which has the highest metabolic rate? (You can go back to you notes to find the answer!) females older individuals younger individuals people with smaller surface areas

younger individuals

Which of the following explains why B-vitamin deficiencies lead to a lack of energy? B vitamins are a source of kcals. Coenzymes needed for energy metabolism are not available in sufficient amounts. Oxygen for energy metabolism cannot be transported to the cells.

Coenzymes needed for energy metabolism are not available in sufficient amounts.

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

a substance used to synthesize another compound

When we talked about where our country is today, we discussed that while most people have a lower dietary fat intake, obesity is still on the rise. What is the reason for this? People are taking in more kcal per day. People are not expending as much kcal per day. All the above.

all of the above