NUTR100 Exam 3 - QUESTIONS

Maintaining normal immune function

Vitamin A

What is the best way to maintain blood glucose levels during an endurance event? Protein loading a week before the event. Consume a sports drink during the event. Take electrolyte or salt tablets during the event. Consume a low-carbohydrate (20% of daily calories) on a regular basis.

Consume a sports drink during the event. Correct! Drinking sports drinks during an endurance event can help to replace fluids, carbohydrates, and electrolytes. In fact, the electrolytes give athletes the desire to keep drinking/hydrating.

Match the vitamin(s) with its(their) function. Connective tissue formation Normal low light vision Healthy epithelial tissue Coenzymes in energy metabolism and for other cellular functions

Vitamin C Vitamin A Vitamin A B Vitamins

Which of the following is a function of vitamin A? night vision calcium regulation blood-clotting nerve transmission

night vision

Select the factors that increase vitamin D synthesis Summer or Winter Texas vs Pennsylvania Age 23 vs 62 Working Outdoors vs Indoors

itamin D synthesis by the skin is increased by youth, duration of sun exposure, summer months, and closer latitude to the Equator.

Folate is especially important for which population? children with autism women of child-bearing age endurance athletes post-menopausal women

women of child-bearing age

Which person is most likely to develop osteoporosis? A.A child who drinks chocolate milk but not white milk B.A slender menopausal woman C.An obese man D.An overweight but physically active woman

B

What Form(s) of Iron does this food contain? Any Promoters or Inhibitors? Iron: Non heme, Heme Promoter: MFP factor, Vit C Inhibitor: Phytates, Tannins 1. Steak 2. Orange 3. Coffee 4. Eggs 5. Bacon 6. Whole Wheat Bread 7. Black Beans 8. Fish Sandwhich 9. Cabbage 10. Parmesean Cheese 11. Peanut Butter 12. Tea 13. Strawberries

1, Heme Iron (only found in Animal Flesh) and Non-Heme Iron (mainly found in plants; meats contain non-heme iron and MFP factor which enhances the absorption of non-heme iron...4mg iron in this steak 2. Non Heme Iron w/ Vitamin C promoting non-heme iron absorption. <1mg iron 3. NO IRON. Tannins in coffee inhibit iron absorption so if coffee is consumed, want to have it separately from iron containing foods to maximize iron absorption... 4. ONLY Non-heme. 1mg iron. B/c HEME is only in animal FLESH not animal products 5. Heme, MFP 1 mg iron 6. Non Heme; Inhibitor: Phytates 7. Non Heme; Phytates in legumes inhibit iron absorption. 1/2 cup black beans, contains 2mg iron 8. Fish Sandwhich 9. Non Heme; Vit C promotor 10. Non Heme 11. Non Heme; Phytates inhibitor 2 tbsp 1 mg 12. NO IRON. Only tannins to inhibit 13. Non Heme; Vitamin C promoter. 1 cup 1mg

Determine whether each label describes water-soluble or fat-soluble vitamins. 1. Vitamins travel as party of chlyomicrons through the bloodstream 2. Vitamins are readily excreted from the body 3. Vitamins are easily lost during food processing and preparation 4. Vitamins include the B vitamins and Vitamin C 5. Vitamins K A D E 6. Vitamins are stored mostly in liver and fatty tissues

1. FS 2. WS 3. WS (ie leaching when boiling) 4. WS 5. FS 6. FS

Julie decides she would rather focus on getting her nutrients from foods. How can she get the most vitamins and minerals out of the foods she eats? 1. Select all of the factors that can damage or reduce vitamins in food. Light Antioxidants Heat Oxygen Alkalinity Air 2. Does FS or WS destruct more upon exposure? 3. Some vitamins can be leached into _________ and ________ during food prep 4. What do antioxidants do?

1. Light, Oxygen, Heat, Alkalinity, Air 2. WS 3. cooking Water or fat 4. Prevents the oxidative damage of vitamins

When storing fruits and vegetables in her apartment, what steps can Julie take to minimize nutrient losses? Click to select the correct responses. 1. Store fresh produce in closed containers in the fridge 2. Delay washing and peeling fresh produce until just before eating 3. Freeze fresh produce if it will not be eaten within a few days 4. Allow produce to ripen on the windowsill

1. Store fresh produce in closed containers in the fridge 2. Delay washing and peeling fresh produce until just before eating 3. Freeze fresh produce if it will not be eaten within a few days

Which combination of foods will increase BOTH iron content of the diet AND iron absorption? A.Hamburger sandwich & orange juice B.Egg & cheese omelet C.Whole wheat cereal & milk D.Lettuce salad with ranch dressing & sliced almonds

A

Which symptom or consequence of a mineral deficiency is FALSE? A.Iodine deficiency during pregnancy: bowed legs in the offspring B.Iron deficiency: fatigue and chewing on ice C.Iron deficiency: inability to concentrate D.Zinc deficiency: poor growth

A *Remember that bowed legs is associated with a deficiency of vitamin D in childhood leading to Rickets.

Which of the following is one of the criteria that must be met in order to classify a compound as a vitamin? The body cannot make the substance. The body synthesizes enough of the compound to maintain health. Absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly cured when the substance is resupplied. A synthetic version of a compound is provided in amounts of one gram or more per day in supplemental form.

Absence of the compound from the diet for a defined period produces deficiency symptoms that, if caught in time, are quickly cured when the substance is resupplied.

Why are fruits and vegetables so often implicated in cancer prevention? They provide antioxidant vitamins and minerals. Diets high in fiber can aid weight management efforts. They provide phytochemicals. All of these responses are correct.

All of these responses are correct.

Scientific evidence indicates that dietary supplements are often necessary for all of the following EXCEPT Athletes Pregnant women Chronic dieters Infants

Athletes

Which foods are usually LOW in sodium? A.Canned soups B.Fresh meats C.Hot dogs and smoked sausage D.Soy sauce and ketchup

B

Evaluate and improve the sodium content of these diets Diet A 16 oz grapefruit juice 1 pop tart 1 c baby carrots 1 c cottage cheese 1 apple 2 c salad (iceberg lettuce, gr onion, cucumber, tomato) 3 Tbsp ranch dressing ½ c croutons 12 oz diet soda Diet B 2 granola bars Quarter-pound hamburger & bun, w/ cheese (no lettuce, tomato, or onion) 2 oz corn chips 16 oz fountain drink 2 c ramen noodles 3 oz tuna fish 1 large bagel Banana split

Be able to recognize good food sources of sodium... L is 1840mg R is 4036

3 vitamins with antioxidant functions?

Beta Carotene Vitamin C Vitamin E

Dietary and Fluid Recommendations Activity Bodybuilder which of these would be essential to consider? Hydration Post Activity Eating/Drinking Pre Activity Meal Daily Diet Choose the correct recommendations (1) Daily diet, (2) hydration, (3) Post-activity eating/drinkin

Bodybuilder: ALL BUT NO pre activity meal Daily Diet: For Phil, the timing of protein is important - to optimize protein synthesis, consume about 20-25 g of protein 3-4 times a day. Phil can met this through following the USDA Eating Pattern, as well as the AMDR for carbohydrates (45-65% of total calories), fat (20-35%), and protein (10-35%). Hydration: Water Post-activity eating & drinking: Eat 1½ cups of Greek yogurt to help with muscle repair and to enhance muscle protein synthesis.

Which is NOT a major role of calcium in the body? A.Blood clotting B.Muscle contraction C.Blood glucose regulation D.Nerve transmission

C.Blood glucose regulation

Several phytochemicals, such as lycopene and resveratrol, may help the body ward off cancer. What is the best way to incorporate phytochemicals into your diet? Take a multivitamin and mineral supplement with added phytochemicals. Consume a variety of brightly colored fruits and vegetables. Take a supplement made of natural plant extracts. Consume fortified foods and beverages.

Consume a variety of brightly colored fruits and vegetables.

Dietary and Fluid Recommendations Activity Endurance Athlete which of these would be essential to consider? Hydration Post Activity Eating/Drinking Pre Activity Meal Daily Diet Choose the correct recommendations (1) Daily diet, (2) hydration, (3) Post-activity eating/drinkin

Hydration Post Activity Eating/Drinking Pre Activity Meal Daily Diet Daily diet: Bill should consume a high carbohydrate diet (65% of calories) daily Hydration: Bill should have sports drinks during the activity to replace fluids, glucose and electrolytes. Pre-activity meal: It should be high in carbohydrates and low in high-fat meats, dairy foods, and high fiber foods. Post-activity eating & drinking: Eat normal foods that provide both carbohydrates and protein.

How does vitamin A support the immune system? It maintains the health of epithelial tissue, which forms a barrier against infection. It improves vision, so you can see bacteria and viruses. It promotes the formation of free radicals. It increases acid production in the stomach

It maintains the health of epithelial tissue, which forms a barrier against infection. which makes up the skin and the mucous membranes that line the GI tract, lungs, and urinary tract. Healthy epithelial cells form a barrier against invading germs.

Which is a criterion for choosing a multivitamin-mineral supplement? The supplement ________. Contains phytochemicals and vegetable extracts. Provides nutrients less than or close to the recommended intake. Releases nutrients over time, not all at once. Provides nutrients missing from plants grown on today's soils.

Provides nutrients less than or close to the recommended intake.

Which vitamin needs to be protected from ultraviolet light? Vitamin D Vitamin C Riboflavin Niacin

Riboflavin

select three good food sources of vitamin B-12. Tea Scrambled Eggs Orange Juice Turkey Sausage Sliced Melon Multigrain Cherios

Scrambled Eggs Turkey Sausage Multigrain Cherios

What are the best cooking methods for preserving vitamin content of foods? Select those that apply Steaming Deep-frying Microwaving Boiling Stir-frying Baking or grilling

Steaming, Microwaving, Stir-frying Using quick cooking methods, (microwaving) Avoiding overcooking vegetables Using a lid on the cooking pot can reduce cooking time, helping to preserve vitamin content.can help to retain nutrients Higher temperatures and longer cooking times increase vitamin losses. Fat-soluble vitamins, such as vitamin A and carotenoids, can be lost in fat used for cookin use minimal fat during cooking or add any fats for flavoring after the food is cooked

What function do many B vitamins serve in the production of energy? They function as enzymes. They function as coenzymes. They function as energy sources. They function as hypoenzymes.

They function as coenzymes.

Identify U.S. populations at risk for mineral deficiencies and excesses. 1. Too little: 2. Too much:

Too little: Calcium (children & teens; adult women & 51+) Potassium (those with hypertension) Iron (women, childbearing years) Magnesium Too much: Sodium

Maintaining blood calcium levels

Vitamin D

Blood clotting Antioxidant Bone health Night vision

Vitamin K Vitamin C, Vitamin A Vitamin D Vitamin A

main function of vitamin K in the body is activation of blood clotting factors. DNA synthesis. formation of red blood cells. collagen synthesis.

activation of blood clotting factors. It also helps certain bone proteins bind to calcium.

Which of the following is a function of Vitamin E? calcium regulation preventing birth defects nerve transmission antioxidant

antioxidant

Which is NOT a function of iron in the body? A.Carrier of oxygen in hemoglobin B.Carrier of oxygen in myoglobin C.Necessary for use of energy D.Necessary for absorbing calcium

d

Evaluate & Improve these Diets for calcium Diet A: 16 oz grapefruit juice 1 pop tart 1 c baby carrots 1 c cottage cheese 1 apple 2 c salad (iceberg lettuce, gr onion, cucumber, tomato) 3 Tbsp ranch dressing ½ c croutons 12 oz diet soda Diet B: 2 granola bars Quarter-pound hamburger & bun, w/ cheese (no lettuce, tomato, or onion) 2 oz corn chips 16 oz fountain drink 2 c ramen noodles 3 oz tuna fish 1 large bagel Banana split

ie add cheese on salad, yogurt etc.

Vitamin D is important for bone health because it regulates the absorption and excretion of calcium and phosphorus. is needed for collagen synthesis. is part of the crystalline structure of bones. can be converted into calcium in the liver and kidneys

regulates the absorption and excretion of calcium and phosphorus. by influencing absorption of these minerals from the small intestine, deposition or release of minerals from the bone, and excretion of these minerals via the kidneys.

Which of the following foods is a good source of Vitamin K? peanuts spinach milk strawberries

spinach

Which of the following foods is a good source of vitamin C? strawberries peanut butter fish milk

strawberries

Glycogen stores are most likely to be depleted in endurance events, such as a marathon. True False

Correct! True Endurance events, such as a marathon, utilize glycogen stores. After some time (~ 2 hours), glycogen stores will be depleted without replenishing glucose through food or fluids during the event.

Dietary and Fluid Recommendations Activity Zumba Dancer (30 min 3x week) which of these would be essential to consider? Hydration Post Activity Eating/Drinking Pre Activity Meal Daily Diet Choose the correct recommendations (1) Daily diet, (2) hydration, (3) Post-activity eating/drinkin

Daily diet and hydration Daily Diet: Jill's daily diet should follow the USDA Eating Pattern as well as the AMDR for carbohydrate (45-65% of total calories), fat (20-35%), and protein (10-35%). Hydration: Water