NUT 10V Final

What is the RDA for vitamin C for smokers?

+35mg/day on top of their RDA

What's the average amount of American's calories come from empty calories (added fat, added sugar, and alcohol)? How many total calories are empty?

-Added Fat → 32-36% calories -Added sugar → 15-20% -Alcohol (1-2 drinks daily) → 5-10% -Added up, 52-66% of total is EMPTY CALORIES

Bioactive food components can impact...

-Apoptosis (cell death, how long a cell lives) -DNA repair -Cell differentiation -Hormone regulation -Carcinogen metabolism -Inflammatory response -Cell growth cycle

What's the function of calcium?

-Bone and teeth structure (99% of body Ca in bone and teeth) -Blood clot process -Muscle contraction/nerve function

How does aging impact bioavailability?

-Decrease bioavailability as we age -Can also stay the same for some minerals

Since the liver is busy dealing with alcohol, problems arise. Name the 3 problems.

-Decreased ability to convert amino acids to glucose -Decreased protein synthesis -Increased fat accumulation

When iron stores are low, the body...

-Excretes less iron -Reuses iron from dead blood cells -Increases iron absorption in the small intestine -Stores extra iron in storage proteins

What are the early warning signs of dehydration?

-Fatigue -Loss of appetite -Nausea -Poor concentration -Flushed skin (cold and clammy) -Light-headness -Dark urine -Muscle cramps

What are the 3 symptoms of sodium and potassium deficiency? Which one is a sign of primarily sodium lost and which 2 are signs of both sodium and potassium lost?

-Heavy sweating (primarily sodium lost) -Vomiting (both sodium and potassium lost) -Diarrhea (both sodium and potassium lost)

What are the 4 ways alcohol interferes with nutrition/diet?

-Ingestion (Reduced appetite, substitution for food with drinking) -Absorption (Reduced or impaired absorption of micronutrients - Thiamin, folic acid, Vitamin B12, Iron) -Metabolism (Altered or impaired metabolism of micronutrients - Niacin, Vitamin D, Vitamin B6, Vitamin A) -Excretion (Alcohol increases urine production - Nutrients are lost in the urine: Folic acid, zinc, magnesium, calcium and potassium)

Name some risks/causes of osteoporosis.

-Long-term low calcium intake (and/or vitamin D) -Estrogen loss (menopause, amenorrhea) -Inactivity -Genetics (race) -Increasing age -Being female -Smoking -Heavy alcohol consumption

Americans are low/marginal/good in fruits and vegetables, low/marginal/good in whole grains, low/marginal/good dairy, low/marginal/good on protein sources, low/marginal/good on healthy fats, under-consuming, good, or over-consuming on added sugar, solid fats, and sodium.

-Low in fruits and vegetables -Low in whole grains -Low in dairy -Marginal on protein sources -Low on healthy fats -Over-consuming on added sugar, solid fats, and sodium

What are the 4 main roles of electrolytes in sports drinks?

-Maintains fluid balance -Replaces electrolytes lost in sweat -Enhances the drive to drink -Enhances palatability (taste)

Name some Vitamin C food sources.

-NOT MEAT OR MILK -Fruit (50-80mg) -Orange juice (90mg) -Tomato, grapefruit (40mg) -Broccoli, cauliflower, pepper (55 mg)

With calcium deficiency in adults, we see _______, _____, and ______.

-Osteoporosis -Fragile/weak bones -Decreased mineral content

How does pregnancy impact bioavailability?

-Pregnant women building calcium for her and her baby so she absorbs more calcium -Bioavailability can increase for some minerals and stay the same for other minerals

Name some of the symptoms of Fetal Alcohol Syndrome.

-Small head -Low nasal bridge -Epicanthal folds -Small eye openings -Flat mid-face -Short nose -Smooth philtrum -Underdeveloped jaw -Drooping eyelids -Eyes don't meet

The sodium requirement (dietary reference intake) is ____ mg. What is the typical intake? The potassium dietary reference intake is ____mg. Is it recommended to have more potassium or more sodium in the diet?

-Sodium: 1,500 mg (typical intake is 3,000 mg+) -Potassium: 4,700 mg -Recommended to have more potassium

How does medications impact bioavailability?

-Taking antibiotics over a long period of time can lower the bioavailability for calcium

Dietary supplements are products intended to supplement the diet that contains at least one of the following: ________ (list all the answers)

-Vitamin -Mineral -Herb or other botanical -Amino acid -Metabolite -Concentrate -Extract -Dietary substance

Iron deficiency: The body tries hard to not lose iron so what 4 abilities does your body have to not lose iron?

-You have the ability to recycle iron (from old blood cells) -You have the ability to store iron -Change in iron absorption (bioavailability) -Entry into body is modifiable

Osteoporosis will affect 1 in ___ women and 1 in ___ men.

1 in 2 women and 1 in 4 men

As you're watching these videos, you get hungry and grab a bag of chips. You look at the Nutrition Facts food label and see the servings per bag is 8 and the calories per servings is 140 kcals. How many calories are in the entire bag?

1,120 kcals (8 x 140kcals)

If you are older than 51 years and/or have hypertension risk, the recommendation for sodium intake is _____ mg/day. This means ___ of the US population is recommended to eat this intake.

1,500 mg/day; 1/2 of US population

How much water do athletes lose in one hour? Is most of the water intracellular or extracellular fluid?

1-2 liter; extracellular

The body energy stores in a 70kg male (10% body fat) for... 1. Fat (weight in kg and calories?) 2. Glycogen in the liver and muscle (weight in kg and calories?) 3. Blood glucose (weight in kg and calories?)

1. Fat: 7kg and 63,000 calories 2. Glycogen: 0.08-0.1 kg (liver) and 0.3-0.4 kg (muscle) and 300-400 calories (liver) and 1,200-1,600 calories (muscle)

Energy use during exercise: Describe when each is in use (Less than 30 sec, 30 sec-2 min, 2 min- 5 hours) and what kind of exercise type (Sprints, Basketball, Swimming, Soccer, Cycling, Walking, Running) 1. High energy phosphate stores (creatine, ATP) 2. Glucose (anaerobically) 3. Glucose (aerobically) 4. Fat

1. High intensity (less than 30 sec) and exercise type: sprints 2. High intensity (30 sec - 2 min) and exercise type: sprints 3. 2 min-5 hours and exercise type: basketball, swimming, running 4. 2 min-5 hours and exercise type: soccer, cycling, walking

What 4 circumstances require vitamin and mineral supplements?

1. If calorie intake is less than 1,500 kcal/day female,elderly 2. If alcohol is heavily consumed 3. If pregnant (cannot meet iron requirements from diet alone) 4. If irregular eating habits and poor selection of food

Risk factors for heart disease: 1. LDL (we want higher/lower levels) and HDL (we want higher/lower levels) cholesterol 2. Blood pressure 3. Total cholesterol 4. Waist circumference (greater than ___ inches for men and ___ for women is risky) 5. Amount of activity per day 6. Triglyceride levels (higher/lower is desirable)

1. LDL (lower levels) and HDL (higher levels) 4. Men: greater than 40 inches and women: greater than 35 inches 6. Lower levels of triglyceride is desirable

What 6 things can happen due to deficiency in Vitamin A?

1. Night blindness 2. Stunting of growth in children 3. Zeropthalamia (cornea sloughs off causes blindness) 4. Infection of the skin and lungs 5. Hyperkeratosis (the skin excretes a lot of keratin and rough dry particles lead to cracked skin) 6. Keratomalacia (dryness of the cornea leading to blindness)

Name the 4 regulatory roles of water.

1. Temperature regulation (sweat) 2. Body fluid (blood) 3. Transport of nutrients 4. Waste removal

What 2 functions does vitamin A have?

1. Vision cycle - ability to perceive black/gray/white/night vision 2. Maintenance of epithelial tissue "covering tissue" (large area of the body including skin, sinus/lung lining, urinary tract, intestines)

Supplement risks to consider: 1. Dietary supplements are/are not checked for quality and quantity of active ingredients 2. Some supplements interact with _______ and over the counter _______ 3. Some supplements may increase/decrease complications during surgery 4. Many supplements with unsafe side effect are widely unavailable/available (out of FDA's control)

1. are not 2. prescriptions and over the counter medicines 3. increase 4. available

Iodine's path through the food chain: 1. If a glacier is going through a region or erosion up in the mountains occurs, the water and soil become saturated/deficient in iodine 2. _____ take up iodine deficient soil and water 3. Animals that only eat those plants and drinking that water are high/low in the mineral too 4. The people are now eating plants, animals and drinking water that are high/low in iodine

1. deficient 2. plants 3. low 4. low

5 Dietary Guidelines for Americans: 1. Follow a healthy ______ ______ across the lifespan 2. Focus on _____, nutrient density and amount 3. Limit calories from ______ and _____ and reduce ______ 4. ____ to healthier food and beverage choices 5. Support healthy eating patterns for ____

1. eating pattern 2. variety 3. added sugars and saturated fats and reduce sodium 4. Shift 5. all

3 Key Rationales of the Dietary Guidelines: 1. Maintain a ______ weight 2. Promotion of overall _____ 3. Prevention of ______ chronic diseases

1. healthy 2. health 3. diet-chronic

How to build muscle? 1. Eat _____ throughout the day 2. After exercise, eat ____-___ grams of protein with ____ grams of carbohydrate 3. Research shows that protein foods with ____ (an EAA amino acid) trigger protein synthesis 4. Must also eat sufficient calories throughout the day (no _____) 5. Consume ___-___ grams of protein ___ hour(s) prior to sleep to help promote protein synthesis

1. high quality protein (complete protein or complimentary protein to give you all 9 EAA) 2. 20-25 grams of protein with 35 grams of carbohydrate 3. leucine 4. fasting 5. 30-40 grams; 1 hour

When looking at the RDA for iron requirement, there is an assumed ___% bioavailability incorporated in the RDA.

10%

Limit your intake of saturated fats to less than ___% of total calories or less than ___gram/day of a 2,000 calorie diet.

10%; 20 gram/day

You should limit your added sugar intake to less than ____% of total calories or less than ___ grams/day for 2,000 calorie diet

10%; 50 grams/day

The recommended daily calcium intake in milligrams for adults age 19-50 is ____ mg. When you go over this intake (more than 500 mg in one sitting, it increases/decreases bioavailability).

1000mg; decrease

Major (macro) minerals are required in amounts greater than ___ mg per day. Their functions are ____ and ____ roles.

100mg; structural and regulatory

There are ___ (number) of vitamins each with a unique structure and the requirements for vitamins are small/large.

13, small

Calcium requirements (adequate intake) for children ages 9-18 years old is ____ mg and for adults age 19-50 years old is ____ mg. Does pregnancy and lactation in the same age group change the intake level? Why?

1300mg, 1000 mg -No, pregnancy and lactation doesn't change the intake level because bioavailability goes up

Most people with average body weight can process ___ grams of alcohol per hour, which is equivalent to __ drink(s) per hour. How does this translate in ounces of beer, wine, and distilled spirits (gin and rum)?

15 grams; 1 drink per hour; 12 oz beer, 5 oz wine, 1.5 oz distilled spirits

What is the RDA for iodine?

150 micrograms

After exercise, you should drink fluids ( ___ oz for every pound lost) eat ___ g/lb of carbohydrates for the first 30 min, eat ___-____ grams of protein for muscle repair and immune system support as well as eat ____ and other essentials.

16 oz; 0.7g/lb of carbs; 20-25 grams of protein; antioxidants

What is the RDA for Vitamin B12 and Folate for... a. 19+ year old (male and female)? b. Pregnancy? c. Lactation?

19+ years (male and female): B12: 2.3 micrograms/day Folate: 400 micrograms/day Pregnancy: B12: 2.6 micrograms/day Folate: 600 micrograms/day Lactation: B12: 2.8 micrograms/day Folate: 500 micrograms/day

You should drink ____ cups of fluid prior to exercise and drink ___-____cup every 15-20 minutes during exercise and drink beyond thirst post-exercise.

2 cups prior to exercise; ¼-¾ cup every 15-20 minutes during exercise

Calcium is ___% of body weight.

2%

What is the tolerable upper limit of Vitamin C?

2,000 mg/day

An athlete's pre workout meal should be eaten ___-___ hours before the event and should be high in ______ (100-200 grams) and low in _____ and moderate in _____ (15-20 grams).

2-4 hours; high in carbohydrates, low in fat, moderate in protein

When you go over the daily intake of calcium and get close to the max safe daily amount, which is ____ mg, calcium starts to interfere with the absorption of ____.

2500mg, iron

More than ___ drinks a day increases cancer risk and the combination of drinking alcohol and ____ dramatically increases the risk.

2; smoking

Consume ____-____ g carb every hour or 100 calories every half hour if training more than 2.5 hours

30-60 grams

Estimated ___-___% of cancer is preventable through diet modification.

30-60%

Adequate intake of fluoride is ___ mg/day.

4 mg/day

_____ calories or more per serving is high and ____ calories per serving is moderate.

400 calories: high 100 calories: moderate

How many grams of carbohydrates do athletes need?

450-600 g/day for athletes

You should have ___ full bladders for the day.

5

Dietary guidelines for Americans are issued every __ years from USDA and Department of Health and Human Services. They are based on latest ______ from diet-health research and are intended for use by ______.

5 years; scientific evidence; all individuals

When talking about Daily Values, ___% or less per serving is low and ___% or more per serving is high.

5% or less per serving is low; 20% DV or more per serving is high

Minerals contribute approx. ___-___% of body weight

5-6%

Do athletes need more protein? Why are protein needs increased for athletes?

50-100% above RDA. 1.2 -1.6 grams/kg day. Protein is used to repair muscles after exercise. Protein is used as a fuel source for athletes, especially for those doing endurance training.

Trace (micro) minerals are required in amounts less than ___ mg per day. Their functions are ____ roles.

50mg; primarily regulatory roles

More than ___% of Americans take some form of dietary supplement.

60%

___ % of body weight is water. (⅓ or ⅔) of it is in intracellular fluid and the major electrolyte inside cells is sodium/potassium. (⅓ or ⅔) of it is in extracellular fluid and the major electrolyte outside the cells is sodium/potassium. Electrolyte distribution is controlled and fluid balance regulated.

60%, 2/3 is intracellular fluid, inside cells is potassium; 1/3 is extracellular fluid, outside cells is sodium

When alcohol is utilized as fuel, how many calories do we get per gram?

7 calories per gram

____% of sodium intake comes from processed or packaged food.

70%

Calcium requirements (adequate intake) for children ages 1-3 years old is ____ mg and for children ages 4-8 years old is ____ mg.

700mg, 1000mg

What is the RDA for vitamin C for women?

75 mg/day

Alcohol contributes ___ calories/gram. Does it also have potential energy?

7; Yes! If you took alcohol and set it on fire, you would get energy from it. Alcohol has both potential energy and physiologically available energy

For vegetarian women and men, you have to increase the iron RDA by ___% due to bioavailability problem.

80%

What is the RDA for vitamin C for pregnant women?

85 mg/day

What is the RDA for vitamin C for men?

90 mg/day

If you consume no calcium for 4 weeks, what would be your main symptom of deficiency?

A net loss of calcium from the bone to maintain blood levels of calcium

Which actions will help decrease muscle cramp development? a. Making sure you're hydrated before exercising b. Eating high potassium foods, such as bananas c. Stopping your exercise and resting d. Drinking fluids when cramping starts e. Eating a low sodium diet

A, C, and D

The 1920s was when it was first discovered that iodine deficiency was the cause of goiter. What did the US government do in response?

Added iodine to salt (first fortified food in the US)

Deficiency in Vitamin B12 and folate can lead to ____.

Anemia

Iron deficiency due to poor diet or blood loss leads to _____.

Anemia (sick blood)

What is the main function of Vitamin E?

Antioxidant protects cell membranes from oxidation (like beta carotene and vitamin C)

What role do antioxidants play in the cell?

Antioxidants "extinguish" cellular damage. Oxidative damage is believed to be what's in part responsible for many chronic disease such as cancer, cardiovascular disease and Alzheimer's

Which food source has the greatest bioavailability of iron: a. Black beans b. Ground beef c. Spinach d. Oranges?

B

Thiamin deficiency leads to the disease _____, which leads to ____ dysfunction, ____ fatigue and ____ failure.

Beriberi; central nervous system dysfunction, muscle fatigue, and heart failure

____ is the carotenoid that is most efficiently converted to vitamin A in the body.

Beta-carotene

Close to half of our added sugar comes from ____.

Beverages

Name some whole grain food sources.

Brown rice, whole wheat, popcorn, barley, oats, whole corn and millet

Give an example of a nutrient that needs increase with aging.

Calcium

Many Americans do not consume enough of this key nutrient: _____. It is commonly found in almost all dairy products.

Calcium

What is the most prevalent mineral in the body?

Calcium

What are the 2 main functions of Vitamin D?

Calcium metabolism and emerging roles in cancer prevention, protection against CVD and auto immune diseases

Name some macro nutrients.

Calcium, phosphorus, magnesium, sodium, potassium

What 3 components are in an energy bar?

Carbohydrate (mix of simple and complex), protein, vitamins/minerals

Sources of energy in the body: Carbohydrate: ____ (in limited/unlimited supply) Fat: _____ stores (in limited/unlimited supply) Protein: Functional _____ (used minimally/constantly) What are the major sources of energy in the body for exercise are ____ and _____.

Carbohydrate: Glycogen in limited supply Fat: Fat stores in unlimited supply Protein: Functional tissue used minimally Carbohydrate and fat

What are carotenoids? Name a few of them and their function. They give fruits and vegetables their specific ______.

Carotenoids: alpha-carotene, beta-carotene, lutein, lycopene, zeaxanthin, etc. They neutralize oxidation reactions that damage cellular compounds. They are what gives fruits and vegetables their specific colors

What are good examples of nutrient dense foods?

Carrots, skim milk, legumes, lean beef

Children should engage in ____ minutes of physical activity daily and adults (ages 18-64) should engage in ___ minutes of moderate physical activity weekly ( ___ minutes per day).

Children: 60 min daily Adults: 150 minutes weekly (30 min per day)

What percent of your body weight is water?

Close to 60%

Name some food examples of complete and incomplete protein.

Complete protein = eggs, fish, meat, milk, cheese Incomplete protein = beans, soybeans, peanuts, bread

If a pregnant women has iodine deficiency, the infant can have ______ (child is born deaf and cannot speak and has low IQ)

Cretinism

Which of the following is best to consume during continuous exercise lasting for 90 minutes or more? a. Carbs only b. Water only c. Protein only d. Carbs and water e. Protein and water

D

Name some calcium food sources.

Dairy milk, cheese, plain yogurt, tofu, black strap molasses, broccoli (cooked), salmon, tortilla, fish sauce

With calcium deficiency in children, we see _______, _____, and ______.

Decreased skeletal growth, soft bones, and rickets

What are 3 limitations to prolonged, strenuous exercise?

Dehydration, depletion of muscle glycogen stores and low blood glucose

Zinc deficiency leads to what 4 things?

Delayed sexual development, impaired immune function (elderly), decreased taste perception (elderly), reduce sperm count

What are clinical signs of pellagra?

Dermatitis, diarrhea, delirium, and death

What key nutrients do you get from vegetables?

Dietary fiber, minerals (potassium, iron, copper, magnesium); vitamins (A, C, E, K, folate, B6, thiamin, niacin); phytonutrients (from the bright colors)

What key nutrients do you get from fruits?

Dietary fiber, potassium; vitamins (A, C); phytonutrients (from the bright colors)

When the body is deficient in calcium, what does your body do?

Draws calcium from your bones (out of storage)

Calcium requirements (adequate intake) for the elderly ages 51-70 years old is ____ mg for men and ____mg for women and for seniors ages 71+ years old is ____ mg.

Elderly men - 1000mg Elderly women - 1200 mg Senior - 1200 mg

Think of the "fire extinguishers in the kitchen" metaphor about the antioxidants in the cell. The fire extinguisher "beta-carotene" is the antioxidant in the ______.

Endoplasmic reticulum

True or False: Iron supplements increase iron absorption.

False, they decrease iron absorption

True or False: Manufacturers must be able to substantiate structure/function statements are truthful and required to provide substantiation. FDA does approve statements of nutritional support and the FDA can object to them

False: Manufacturers must be able to substantiate structure/function statements are truthful but NOT required to provide substantiation. FDA does NOT approve statements of nutritional support, but FDA can object to them

True or False: It is not possible to meet an athlete's protein needs through diet alone and supplements are necessary.

False; It is possible to meet an athlete's protein needs through diet alone. Supplements are not necessary.

True or False: Women have higher body water content and alcohol is water-soluble so it is more diluted in the Blood Alcohol Content as compared to men who have lower body water content

False; Men have higher body water content and alcohol is water-soluble so it is more diluted in the Blood Alcohol Content as compared to women who have lower body water content

True or False: Diet the direct cause of muscle cramps

False; Part of syndrome related to fatigue (or underlying disease in rare cases) and diet is NOT direct cause

True or False: The liver continues to function normally when alcohol enters the body.

False; The liver stops what its doing and treats the alcohol first compared to other vitamins and minerals

True or False: You can meet your need for vitamin D either from animal sources or from plant sources from foods that contain carotene, specifically beta-carotene

False; Vitamin A

True or False: You can target specific areas on your body to burn fat.

False; Weight loss happens when the calories coming in are less than the calories going out

True or False: Zinc bioavailability increases with phytate (grains) and oxalate (greens)

False; it decreases

True or False: Whole grains, fruit and veggies are in the top 10 sources of calories for Americans.

False; mainly grain-based desserts, pizza, soda/energy drinks, yeast breads, chicken and mixed chicken dishes

True or False: Vitamin C is required by most animals and is not made from glucose.

False; not required by most animals and is made from glucose

True or False: Minerals are not essential nutrients.

False; they are essential nutrients

True or False: Vitamins provide some energy and some structure.

False; vitamins provide no energy and no structure

When alcohol is utilized as storage, what is it converted and stored as?

Fat

Daily Value Based on a 2,000 calorie diet: Fat: ___ grams Saturated fat: ___ grams Cholesterol: ____ mg Total carbohydrates: ____ grams Fiber: ____ grams Added sugars: _____ grams Sodium: Nearly half of the US population needs to get less than _____ mg due to hypertension Protein: _____ grams

Fat - 65 grams Saturated fat - 20grams Cholesterol - 300 mg Total carbohydrates - 300 grams Fiber - 25 grams Added sugars - 50 grams Sodium - Nearly half of the US population needs to get less than 1,500 mg due to hypertension Protein - 50 grams

Fuel Use during exercise: Fat cells: _______ Blood: _______ Muscle: _______

Fat cells: triglyceride Blood: Free fatty acids that are circulating in the bloodstream Muscle: Intramuscular (if you are more fit, you have droplets of TG tucked away in your muscle as well as glycogen)

Name the 8 factors that impact cancer risk.

Fat, fiber, antioxidants, salt-cured, char-broiled, pickled, or smoked foods, protective factors in food called phytochemicals, alcohol, mutagens are naturally occurring carcinogens, additives and pesticides

What are some food sources of Vitamin D?

Fatty fish (salmon, tuna), fortified milk, mushrooms exposed to UV light, liver, fortified breakfast cereal

What is the zinc requirement for male and female? What does the typical American diet supply in zinc (out of 1000 kcal)?

Female: 8mg Male: 11mg Typical American diet supplies around 6mg/1000 kcal

Bioavailability of iron: For females, it's good/poor and they have low/high iron stores and low/high iron absorption. For males, it's good/poor and they have low/high iron stores and low/high iron absorption.

Females: Poor (low iron stores and high iron absorption) Males: Good (high iron stores and low iron absorption)

In what 3 ways does alcohol impact liver function?

Fewer regulatory proteins are produced in the liver, fat accumulates in the liver, and the liver converts fewer amino acids to glucose

Diets in vegetables, fruits, and grains linked to decreased cancer risk. Why?

Fiber may dilute carcinogens and decrease exposure time

Electrolytes (minerals dissolved in water) function in ____ homeostasis and ____ _____ transmission. Electrolytes in sodium and potassium attract ____ and are able to control what organ? What role do hormones play with that organ and sodium and potassium?

Fluid homeostasis and nerve impulse transmission; water, kidneys, hormones send messages go to the kidneys and tell them to excrete more sodium or to hold on to potassium to regulate body fluid

Excess fluoride (water supply) causes ______.

Fluorosis: mottling of teeth (chalking appearance to dark stains), no health problems, only cosmetic issue

Alcohol interferes with excretion: alcohol increases urine production. Nutrients are lost in the urine: ____, ____, ____, _____, and ____.

Folic acid, zinc, magnesium, calcium and potassium

What is the RDA for vitamin E? What is the tolerable upper limit per day? What can the overconsumption of vitamin E lead to?

For male and female, 15mg (22IU); Tolerable upper limit is 1000mg/day; Overconsumption of Vitamin E can lead to flu-like symptoms and bleeding

Name foods that have heme iron. What percentage of heme iron is bioavailable?

Found in meats, blood; 20-30% bioavailable

Name foods that have non-heme iron. What percentage of non-heme iron is bioavailable?

Found in plants, beans, grains, and a portion of meat, dairy; Less than 1-10% bioavailable

The carbon units in alcohol can be processed and utilized quickly either as ____ or ____.

Fuel or storage

______ stores are being rapidly depleted during an exercise session.

Glycogen

When you eat carbs post-exercise, it rebuilds ______.

Glycogen stores

Name some thiamin food sources.

Grain, meat (poultry, fish), liver, pork, legumes, most breakfast cereals provide 50-100% of thiamin RDA

Thiamin deficiency is found among cultures that relied on _____ for majority of calories.

Grains

Based on a 2,000 calorie diet, the recommended daily intake for grains is ____ oz, ____ cups for vegetables, ___ cups for fruit, ____ cups for dairy, and ___ oz for protein.

Grains: 6 oz Vegetables: 2.5 cups Fruits: 2 cups Dairy: 3 cups Protein: 5.5 oz

Major (macro) minerals are less/greater than 0.01% of body weight.

Greater

The functions of B12 and folate are that they are both coenzymes in the ___ and ____ of new cells. Based on this, what of cells is this related to?

Growth and turnover; High turnover cells (blood, immune, intestine)

Zinc's function plays a role in what 5 biological processes?

Growth/sexual maturation, wound healing, immune function, taste perception, and reproduction

What is the RDA for whole grains?

Half of grains you eat daily should be whole grains

Some research supports moderate consumption of alcohol. It can decrease _____ and _____ risk. But drinking more than moderately increases risk of these disease and many others like diabetes, stroke, and obesity. What does "moderate" mean in terms of number of drinks for men and women?

Heart disease and Alzheimer's; Moderate for men is 2 drinks a day and for women is 1 drink a day

What ailments can cause deficiency of sodium or potassium?

Heavy sweating, food poisoning, the flu, bulimia,

Can supplement companies say that their supplement "Helps promote urinary tract health" or that their supplement "Protects against urinary tract infections"?

Helps promote urinary tract health

What are the 2 forms of iron in food?

Heme iron and non-heme iron

What condition can occur with Vitamin E deficiency?

Hemolytic Anemia (blood cells break)

Beta-carotene is not toxic except "coloring" to the skin called ______.

Hypercarotenosis

The kidneys respond to low calcium levels and they decrease/increase bioavailability.

Increase

With pregnancy and lactation, the need for vitamin B12 and folate increases/decreases.

Increases

Which groups of people are in the risk group for iron deficiency?

Infants, children, and women in childbearing years

If a normal cell gets a exposed to a carcinogen through a process called _______, the cell DNA is altered and the set of instructions are messed up. Once you have an altered cell, the next step is ________ via fat and alcohol and there is increased cell division, leading to cancer cells The cancer cells can further progress to other areas of the body and cause cancerous tumors throughout the body and this stage is called _______.

Initiation, promotion, and progression

What 2 things should athletes consider when making a decision about what to drink during their workout?

Intensity of exercise and duration of exercise

What is the leading cause of poisoning death in toddlers?

Iron poisoning

Name some trace nutrients.

Iron, iodine, fluoride, selenium, zinc

What does turning a milled grain into a refined enriched grain do?

It adds back B1, B2, B3, folate, and iron to levels in whole grain

How does the RDA for Vitamin D change for pregnant women? How does it change for elderly people?

It doesn't change for pregnant women. It stays the same as the RDA for people within the age group of 1-70+ years old. It does increase with age and gets slightly higher for elderly people.

____ is the organ responsible for major mineral homeostasis.

Kidney

Trace (micro) minerals are less/greater than 0.01% of body weight.

Less

Why are salt-cured, char-broiled, pickled, or smoked foods a factor that can impact cancer risk?

Linked to increased cancer risk due to carcinogens formed

Name some food sources of Vitamin A.

Liver, egg, milk, orange and yellow fruit and vegetables

Name some folate food sources.

Liver, green veggies, orange juice, navy beans, enriched breakfast cereal

With iron deficiency, you have low/high iron stores, low/high hemoglobin, and poor/strong oxygen transport that leads to what 3 symptoms?

Low iron stores, low hemoglobin, and poor oxygen transport --> result: fatigue, smooth tongue, spooned nails

Pellagra is due to what 3 dietary things?

Low niacin diet, low bioavailability in corn, and poor quality protein

What are the 2 minerals categories?

Major (macro) and trace (micro)

What is the iron requirement for males, females, and pregnant women? Which group needs a iron dietary supplement?

Male - 8mg Female - 18 mg Pregnant - 27 mg (dietary supplement a must)

Name some food sources of niacin.

Meat, fish, poultry, grains, cereals, nuts, and beans

How do people meet their needs for vitamin D? How does this change based on skin color?

Meet needs through sunlight exposure 30 min to 2 hrs (skin color based; darker skin needs more exposure to sunlight while fairer skin needs less)

What is the.bioavailability for minerals (generally) vs. for protein, fats, and carbs?

Minerals: less than 2% up to 60% in the foods that you eat are available for absorption Protein, fats and carbs: 90-95% are available for absorption

35% of our saturated fats in the US come from ____.

Mixed dishes (frozen food and burgers)

_________ are naturally-occurring carcinogens. Some foods contain natural carcinogens and this is a/not a significant risk.

Mutagens; not a significant risk

_______ is a federal symbol that serves as a reminder to build healthy eating patterns by making healthy choices across the food groups.

MyPlate

Alcohol interferes with metabolism: altered or impaired metabolism of micronutrients: ____, ____, ____, and ____.

Niacin, Vitamin D, Vitamin B6, Vitamin A

______ deficiency was a killer disease observed in the South U.S. during the early 1900s where the main diet for African slaves was mainly grits (corn), black eyed peas, and salt pork. The deficiency is called _____.

Niacin; Pellagra

Does water provide you with calories?

No

What the distribution of total calories for non-athletes and athletes for carbs, protein, and fat? Which group is the same for both groups? Why?

Non-athletes: Carbs - 50-55% Athletes: Carbs - 60-65% Non-athletes: protein - 12-15% Athletes: Protein - 12-15% (stays the same because as the athlete increases their overall caloric intake, this protein amount goes up) Non-athletes: Fat - 25-35% Athletes:Fat - 20-25%

Beta-carotene is excreted which means consuming too much beta-carotene is toxic/non-toxic.

Non-toxic

Name some Vitamin B12 food sources. What is it NOT found in?

Not found in fruit, veggies, and grains. Found in meat, milk, fish yogurt, eggs, miso soup, and kimchi

Fat soluble vitamins are soluble/not soluble in water, stored in the ____ parts of cell and body, slow/fast turnover (need regular/less frequent need).

Not soluble in water, fatty parts of the cell and body, slow turnover, less frequent need

Which nutrients do you need to get more of (get 100% DV of these)? Which nutrients do you need to eat less of (get less than 100% DV of these)?

Nutrients to get more of: -Calcium -Dietary fiber -Iron and potassium -Vitamin D Nutrients to get less of: -Cholesterol -Saturated Fat -Trans fats -Sodium

Vitamins are a class of nutrients that are inorganic/organic substances and are essential/nonessential nutrients that function in the body as structural support/regulators.

Organic, essential, regulators

What condition can adults get with deficiency of vitamin D? Describe that condition.

Osteomalacia, forms when bones becomes soft

____ (acid in leafy greens) and ____ (acid in whole grains), high fiber diets, and tannins (in coffee, tea, wine) all increase/decrease bioavailability of non-heme iron.

Oxalate and phytate; decrease

Name some zinc food sources.

Oysters, fortified breakfast cereal, beef, turkey, wheat germ, garbanzo bean, milk, and kidney beans

A piece of unleavened bread is high in _____, which lowers the availability of zinc.

Phytates

Within in the body cell, potassium has a negative/positive charge and it is outside/inside the cell attracting water. Sodium has a negative/positive charge and it is outside/inside the cell attracting water.

Potassium: positive charge, inside the cell Sodium: positive charge, outside the cell

What is the primary role of zinc's function?

Primary role in cell replication

Can supplement companies say that their supplement "Promotes regularity" or that their supplement "Laxative"?

Promotes regularity

What is the definition of bioavailability?

Proportion or % of a nutrient (mineral) available/absorbed by the body

What key nutrients do you get from protein?

Protein, B vitamins, minerals (iron selenium, zinc, copper), and fiber from plant sources (you only get fiber from the plant sources not the animal sources)

Nutrient increases are necessary for pregnancy in what 4 nutrients? What nutrient need doesn't change with pregnancy and why?

Protein, iron, folate, and vitamin B12; Calcium needs do not change because bioavailability goes up during pregnancy and so much so that the woman can meet her needs simply by absorbing more

What key nutrients do you get from dairy?

Protein, vitamins (A, B12, D), riboflavin, and calcium

What is iron's function? What process is it important for?

Regulation; oxygen transport, important for aerobic energy metabolism

What condition can children get with deficiency of vitamin D? Describe that condition.

Rickets; soft bones, overgrowth of cartilage, enlarged head

Additives and pesticides create some carcinogenic potential but not a significant risk. Whats the best thing to do with your produce in order to reduce the risk of pesticide residue?

Rinse in water before consuming

Where do minerals originate?

Rocks and soil

Give some examples of nutrient dense foods.

Salmon (Omega 3s) Kale (folate, fiber, vitamin A) Seaweed (folate and vitamin A) Garlic (phytonutrients that help fend off cancer) Shellfish (zinc) Liver (almost everything, B12, iron) Sardines (Omega 3s) Blueberries (rich in antioxidants, vitamin C, fiber) Eggs (high quality protein, B vitamins, health fats) Brown rice Low-fat plain yogurt Oranges

What disease occurs with Vitamin C deficiency? What are the symptoms associated with that disease?

Scurvy; Swollen bleeding gums, loose teeth, sore, painful joints, fragile bones, hemorrhages under skin, death

What types of carbs are in fruit?

Simple carbs, fructose

Name some clinical signs for deficiency of water-soluble vitamins (6-8 weeks for all of these signs)

Skin changes, intestinal changes, tongue (smooth, purple), fatigue

Match the food to the nutrient you want to reduce: Saturated fats, sodium, and. added sugars. Soda and chocolate muffins: ______ Chocolate milkshake and burger: _______ Processed pizza and fast food: _________

Soda and chocolate muffins (added sugars) Chocolate milkshake and burger (saturated fats) Processed pizza and fast food (sodium)

What are the 4 stops in the mineral's path through the food chain?

Starts in the water and soil and rocks → Gets taken up into plants → The animals eat the plants and drink the water → Humans eat animals as well as plants and drink water

Excess fat soluble vitamins in the diet/supplements stay in the body/excreted in the urine. How does this impact toxicity?

Stay in the body; toxicity problem

Vitamin A excess from supplements will be stored in the _____ and ______ and lead to _____ and _____.

Stored in the liver and fatty tissue; birth defects and enlarged liver

What roles does fluoride's function have?

Structural and regulatory

What are the 2 basic functions of minerals?

Structure and regulation

What are water's 2 basic functions?

Structure and regulation

Water soluble vitamins are suited to be dissolved in water/to be around fat and includes which vitamins?

Suited to be dissolved in water; Includes B vitamins (8 total vitamins) and Vitamin C

What is a foot note on a nutrition label?

The footnote at the bottom of the level has changed to better explain the meaning of %DV. The %DV helps you better understand the nutrition information in the context of a total daily diet

What does the milling/refining process do the parts of the grain kernel?

The process removes the hull and germ of the grain kernel and within the starch, it loses much of its fiber, B1, B12, B3, B6, folate, iron, zinc, and magnesium

Alcohol interferes with absorption: Reduced or impaired absorption of micronutrients: ______, ______, _____, ______).

Thiamin, folic acid, Vitamin B12, Iron

What are the water soluble vitamins?

Thiamin, niacin, vitamin b12 and folate, vitamin C

Iodine function: Iodine is incorporated into ____ hormones. What does these hormones do? Name 3 other functions of iodine.

Thyroid hormones; these hormones direct oxygen use of body cells 1. Setting BMR 2. Reproduction 3. Growth

Deficiency of water-soluble vitamins leads to ____ in 3-4 weeks and ____ in 4-6 weeks.

Tissue depletion in 3-4 weeks and biochemical lesion in 4-6 weeks

Fat soluble vitamins are suited to be dissolved in water/to be around fat and includes which vitamins?

To be around fat; Vitamin A, D, E and K

How does fiber impact bioavailability?

Too much fiber can attract these elements and take them out of the stool → reduce bioavailability

True or False: "All Natural" does NOT mean "organic", "no artificial ingredients", or that a product is safe to take.

True

True or False: 2-3 times the RDA for Vitamin D is toxic to children and can cause bone malformations and calcification of soft tissue.

True

True or False: Alcohol is an example of an empty calorie food

True

True or False: Athletes may not want to have too much fiber in the diet before an athletic event because extra fiber means more rapid digestive tract movement and more frequent bowel movements and athletes may not want to have more bowel movements during an event.

True

True or False: Bioavailability is taken into account in the mineral's RDA

True

True or False: Calcium bioavailability is increased with pregnancy and lactation, increased in youth and decreased in elderly men and especially elderly women (post-menopause)

True

True or False: If you eat meat at a meal, it actually boosts the bioavailability of non-heme iron so bread in a hamburger bun with ground beef

True

True or False: If you increase the amount of carbohydrates in your diet, you can run, cycle, swim, etc. for greater distances and longer times.

True

True or False: Males generally have bigger livers than women so they can handle more alcohol

True

True or False: Research has shown that eating whole grains work synergistically in providing additional health benefits that go above and beyond fiber supplements and isolated bran. Essentially, whole grain is greater than the sum of its parts

True

True or False: Poor folate status/intake pre and during early pregnancy may lead to birth defects (neural tube). What did the US govt. do with this information?

True; Due to its importance in preventing serious birth defects, all grain products in the U.S> are fortified with folate (folic acid)

Excess sodium intake signals hormones to tell the kidneys to get rid of the excess in the ____.

Urine

Name some food sources of Vitamin E.

Vegetable oils, nuts and seeds, whole grains (not enriched grains), avocado

To increase bioavailability for non-heme iron, you add vitamin ___ rich food with it. For example, you get non-heme iron from breakfast cereal and by eating orange juice, strawberries, jalapenos, etc, with it, you increase the bioavailability

Vitamin C

What is the best cure for a hangover?

Water for rehydration

What are the two classifications of vitamins?

Water soluble and fat soluble

What are sources of fluroride?

Water, toothpaste, mouthwash, communities, with fluoridated water supply

Instead of carbo loading, what is recommended for athletes to eat before their big event? How should they train the week before their event?

What is recommended for athletes is to the lower the amount of their training the week before and then emphasize carbohydrates in your diet

Beta-carotene is found in what foods?

White rice, cooked golden rice, red and orange fruits and vegetables, parsley, spinach, and swiss chard

What key nutrients do you get from whole grains? Enriched grains?

Whole grains: dietary fiber, B vitamins (but not b12 - only from animal products), vitamin E, iron Enriched grains: all but vitamins B6, E and fiber

Why shouldn't you carbo load?

Why? Because you do not get as good a glycogen reloading effect when you do that and that's a lot of calories to take in before you have your event. When you store a lot of glycogen, all of a sudden, glycogen likes to hang out with water (together in the muscles) so if you carbo loaded the day before your event, you would gain about 5 pounds because of lots of water weight gain

What different types of anemia occur with folate deficiency vs. B12 deficiency?

With anemia - large, immature blood cells → folate deficiency Pernicious anemia - same anemic, nerve damage → B12 deficiency

Can you just drink sports drinks during a race and not have any solid carbohydrates?

Yes, as long as you figure out how much you need to drink to get 30- 60 grams per hour (at about half a cup every 15 minute should be fine)

Can the body makes it own water? If so, how? Is it enough to meet our needs?

Yes, we can make water (through aerobic energy metabolism), but not enough to meet our needs.

How does growth impact bioavailability?

You can absorb more minerals in your body during growth spurts

What is nutrigenomics?

Your genetics, combined with your food choices impact your "personal" risk for chronic diseases

Vitamin C function: a. Needed in the formation of ____, a structural protein (bones, blood vessels, gums) b. Aids in heme/non-heme iron absorption c. _____: Protects fats and other substances against oxidation

a. Collagen b. Non-heme c. Antioxidant

Anatomy of a Grain Kernel: a. Hull: Contains ___-soluble fiber, B vitamins ____ and ____, and _____ b. ______: The bulk of the kernel is this part c. Germs: The germ sprouts into a ____ and contains minerals, ___ vitamins, and Vitamin ___.

a. Hull: Contains water-soluble fiber, B vitamins thiamin and niacin, and iron b. Starch c. The germ sprouts into a new plant and contains minerals, B vitamins, and vitamin E

For each of these foods, say if it's higher in sodium or higher in potassium: a. meat b. deli meat c. tomato d. tomato sauce e. frozen dinners, packaged foods, fast foods

a. potassium b. sodium c. potassium d. sodium e. sodium

B12 special considerations: a. Requires a special carrier for absorption made in _____ - we make something called "intrinsic factor" b. The mineral, ____, is part of the B12 structure c. B12 stored in the ___ (approx. a __ year supply) d. Found only in ___ products or ____ food

a. stomach b. cobalt c. liver, 2 year d. animal-based, fermented

Studies show good intake of beta carotene from diet decreases risk of ______, ____, _____, _____ and other disease.

age-related diseases: cataracts, cancer, CVD, and others

Vitamin C, E, and beta carotene are rich in ____. Diets rich in fruits, vegetables and grains linked to decreased cancer risk as well as protect cells from oxidative damage.

antioxidants

Vitamin C is also known as ____ acid.

ascorbic

The blood vessels move ____ in and out of the ___ structure.

blood, bone structure

Fluoride is incorporated into ___ and ___ mineral structure.

bone and teeth

High fat diets are linked to increased risk for ___, ___, and ___ cancer.

breast, colon and prostate

Osteoporosis is the loss of ____.

calcium

Minerals are elemental substances other than ___, ___, ____, and ___.

carbon, hydrogen, oxygen, and nitrogen

With fluoride, teeth become more resistant to to decay, known as dental ____ disease (acid formed as bacteria ferment carbohydrate, the bacteria produce acid which dissolves tooth enamel which leads to tooth decay)

caries

The marrow cavity is the ____ of the bone containing (color) bone marrow and is the main manufacturer of ____ blood cells.

center, reddish, red blood cells

Through the action of sunlight, your liver, and kidney are doing chemical modifications of _____ in your body, you are able to make Vitamin __. Without proper sunlight exposure, you can't make that vitamin.

cholesterol, vitamin D

Niacin (B3)'s function is as a ____ in carbohydrate, protein, and fat energy metabolism and ___ production.

coenzyme, fat

The function of thiamin (B1) is as a _____ in carbohydrate and energy _____.

coenzyme; metabolism

Some of the causes of hangovers include substances in alcohol called _____ as well as _____ of brain cells.

congeners; dehydration

Carbohydrate stores are the limiting factor for ____ _____ exercise

continuous endurance

Think of the "fire extinguishers in the kitchen" metaphor about the antioxidants in the cell. The fire extinguisher "vitamin C" is the antioxidant in the _______. Why is it in this part of the cell?

cytoplasm; it's a watery environment and so we need the water-soluble antioxidant of vitamin C

Ingest caffeine (coffee/energy drink) 45 minutes before exercise can make you feel better and greater _______. Dose: ____ mg (10 oz coffee or one 5 Hour Energy). During long distance exercise (marathon) dosing with 30 mg helps improve performance by stimulating _________.

endurance; 200 mg; central nervous system

With high carb diet, you boost glycogen stores even more and you have better and prolonged ______ with a mixed diet. There is also improved ______ from endurance exercises. This proves that athletes need more carbohydrates in their diet to support their continuous exercise efforts.

endurance; recovery

Water soluble vitamins function as a coenzyme and facilitate ____ action.

enzyme

Zinc is a cofactor in over 100 _____ reactions.

enzyme

Vitamin A derivatives used in acne treatment to cause an increase in _____ tissue turnover.

epithelial

Empty calorie foods provide little or nothing in the way of ______ nutrients relative to the number of _____ per serving. Name some examples of empty calorie foods.

essential; calories; candy, chips, alcohol

As glycogen stores get drained in prolonged exercise, you feel ____ and cannot keep up the pace. Runners call it "hitting the wall".

exhausted

Baking soda (aka sodium bicarbonate) loading (0.3g/kg body weight) delays _____ during exhaustive exercise and bicarbonate loading does/does not increase work capacity and improve endurance performance.

fatigue; does not

Following a workout, _____ needs to be replenished and ____ synthesis in the muscle is increased.

glycogen stores; protein

The phytate (found in ____) and oxalate (found in ____) decreases/increases calcium bioavailability.

grains, greens, decreases

A genetic defect found in 1 in 250 people called ______ (iron overloaded).

hemochromatosis

The trabecular bone is the ____ like structure that supports the inner/outer shell of the cortical bone.

honeycomb; outer

Daily training stresses the muscles. Adaptive mechanisms that occur with training include increase/decrease in muscle protein and increase/decrease in ability to utilize fuel.

increase; increase

Hormones/vitamin D has a way of talking to your ______ (calcium absorption), _____ (calcium "bank), and _____ (calcium excretion).

intestinal tract, bones, and kidneys

Non-heme iron is/is not readily available for absorption and has good/lower bioavailability. Name some non-heme iron food sources

is NOT readily available, lower bioavailability; Food sources: leafy greens, breakfast cereal, grain (whole and refined with iron added), beans, meat (meat has both heme and non-heme iron), dried fruit

Heme iron is/is not readily available for absorption and has good/lower bioavailability. Name some heme iron food sources

is readily available, good bioavailability; Food sources: liver, meat (beef, dark poultry, fish), and blood

Nutrient dense foods have the _____ amount of nutrients relative to the number of ____ per serving.

largest; calories

Trace minerals are present in the body in large/small amounts (less than ____% of body weight) and you need less than ____ mg daily. Their function is is generally ____.

less than 0.01% of body weight; less than 50 mg daily; generally regulation

Alcohol is processed in the ____ by specific enzymes.

liver

When we take brown rice and put it through the milling process (removing the hull), the new "polished" white rice is high/low in B1.

low

When you are deficient in sodium and potassium, you have higher/lower blood pressure, and you feel nauseous and dizzy

lower

If you happen to have a large blood loss, a female that is menstruating or someone who has significant blood loss from an injury, your body _________. This is really the only way we're going to lose iron in significant amounts In the liver, you're able to store iron and recycle the iron by dismantling red blood cells that are tired and old and we take that iron out and we incorporate it back in again.

make more blood cells

Energy gels are a unique delivery system of concentrated carbohydrate gel of ____ (complex carb), ____ and _____ (both simple carbs).

maltodextrin (complex), fructose and dextrose (both simple carbs)

Vitamin E sits in the cell ______. It protects saturated/unsaturated fatty acid from oxidation and prevents lipid peroxidation. What is peroxidation? What can they cause?

membrane, unsaturated, peroxidation; If the double bond in polyunsaturated fats are exposed to oxygen, cigarette smoke, or air pollution, they disrupt the double bond and the unbroken bond forms free radicals which cause damage

Think of the "fire extinguishers in the kitchen" metaphor about the antioxidants in the cell. The fire extinguisher "vitamin E" is the antioxidant along the membrane of the ______.

mitochondria

Vitamin B12 function in the manufacturing of ____ fiber coverings (myelin sheath).

nerve

Beets (beetroot juice) and spinach increases ____ production and relaxes ____ and dilates them a little bit which increases performance.

nitric oxide, blood vessels

Osteoporosis: A condition seen in younger/older persons in which the bones become ___ and ___ due to loss of ____.

older, porous and fragile, minerals

Protective factors in food called ________ block cancer-causing agents and inhibit cancer cell growth.

phytochemicals

RDA for Vitamin B12 and folate: 50+ year olds may need supplement or fortified foods since _____ production occurs.

poor acid

Both vitamin B12 and folate are needed for metabolism of ____ metabolite, homocysteine ( ____ disease risk).

protein (heart disease risk)

Protein drinks and powders provide quality ____ and it's extracted from real food. It can range from ____-____ grams/serving.

protein, 10-30g

Deficiency of vitamin D is found in areas with increased/reduced exposure to sunlight.

reduced

Calcium metabolism is a function of Vitamin D. That includes calcium absorption, _____ of blood calcium levels in the _____, and bone mineralization by maintaining calcium _______.

regulation, kidney, concentrations

The cortical bone forms the ___ of the bone and the inner/outer mineral coating.

shafts; outer

Iodine deficiency: Low levels of thyroid hormones signals increase in the ______, which leads to the condition, _____. Name symptoms of that condition.

size of the gland, goiter: symptoms include: enlarged neck, sluggish, weight gain

The small/large intestine controls how much iron is absorbed. The kidneys are not involved in this absorption and recycling of iron, they are involved with ____ minerals. In trace minerals, the typical route of control is at the level of the intestinal tract

small intestine; major minerals

Most Americans easily have twice the recommended intake of _____ (3,000-5,000 mg daily).

sodium

Water can move freely through the cell membrane so it needs ____ and ___ to direct it to which compartment it must be in and how much fluid should be there.

sodium and potassium

Alcohol is absorbed through the ____ and ____ (food slows absorption) and appears in the blood slowly/rapidly.

stomach and small intestine; rapidly

With excessive absorption, iron is deposited in the ____, which can lead to ____ failure and cancer.

tissues, liver

The ____ bone acts as a "bank" of material. Once you've drawn too much "cash" out of your savings account, it can lead to osteoporosis.

trabecular

Alcohol is a one/two/three carbon molecule, it is/is not a nutrient, and when consumed requires/requires no digestion.

two, not a nutrient, requires no digestion

Excess water soluble vitamins from the diet/supplements are filtered from blood into ____.

urine

Calcium bioavailability: Calcium absorption requires vitamin ___ for synthesis of a carrier protein in intestines. Calcium has approximately ___% bioavailability

vitamin D, 30%

Water soluble vitamins are found in ____ parts of the cells, fast/slow turnover in the body (approx. ___ - ___ hours; regular/less regular need for these vitamins).

watery; fast turnover, 24-48 hours, regular need