Nutrition exam 3
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?
18-27% based on age
What is the NEW normal range of body fat content for women
23-34% based on age
Approximately what percentage of people who lose weight by dieting alone (no exercise) actually maintain the weight loss?
5%
Approximately what percentage of weight loss during STARVATION is lean body mass?
50%
In a weight reduciton regimen, the most realistic time frame for losing 10% of initial body weight is
6 months
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? A)People are taking in more kcal per day. B)People are not expending as much kcal per day.
All the above.
Which of the following is the precursor for vitamin A in the body?
B-carotene
All of the following describe the behavior of fat cells EXCEPT? A)The storage capacity for fat depends on both cell number and cell size. B)During the growing years, when fat cells exceed their storage capacity, the cells divide to make more cells to accommodate the excess fat. C)The number increases many times during the growth years and tapers off when growth stops in adulthood. D)The number of fat cells decreases when fat is lost from the body.
D)The number of fat cells decreases when fat is lost from the body.
Which of the following is NOT among the recommendations issued by health professionals to reduce cancer risks?
Increase intake of foods high in iron
Which of the following is known to promote fat storage in adipose tissue? glucagon lipoprotein lipase (LPL) cellulite synthetase triglycerides
Lipoprotein Lipase (LPL)
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?
No, its in the overweight range
All of the following are good sources of vitamin A (or it's precursor) EXCEPT pumpkin pear apricot sweet potato carrot
Pear
What kind of diet is potentially low in B-vitamins?
diets high in processed foods diets low in enriched grains
What is the most likely explanation for why women readily store fat around the hips whereas men readily store fat around the abdomen? differences in blood insulin levels differences in the activity of LPL differences in lipid transport proteins increase appetite, increase energy expenditure
differences in the activity of LPL
Which of the following is used by the body to synthesize vitamin D?
exposure to sun
For a colon cancer patient, which of the following dietary components is thought to improve GI health when consumed in large quantities?
fiber
What is the major factor that determines basal metabolic rate (BMR)?
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?
fortified milk
Vitamin E has been shown to reduce one's risk for heart disease because it is an
antioxidant
Which of the following describes the process of thermogenesis?
generation of heat
Which of the following is NOT a result of vitamin D deficiency?
hemophilia
Which of the following diets was most likely to lead to beri-beri?
high intakes of polish rice
Damage to the esophagus, dental decay, and electrolyte imbalances are health risks of what disorder?
bulemia nervosa
A decrease in 500kcal per day can result in a weight loss of 1 LB/wk
True
About 10% of our energy is spent on just processing the food we eat. This is called the Thermic Effect of Food. T or F
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. T or F
True
B-vitamins accomplish this by participating in numerous pathways of glycolysis, TCA cycle, and Electron Transport System (Chain).
True
Fat-soluble vitamins need bile so they can be absorbed through the intestinal wall and carried through the blood.
True
Many of the B-vitamins in this chapter can be obtained from MFP (meat, fish, poultry) and enriched grains.
True
Many vitamins are broken down when exposed to heat for too long
True
When someone increases PUFA in their diet, the need for vitamin E also increases.
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.
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?
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
a bodybuilder
What is a free radical?
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 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
Which of the following would be a part of a successful program of weight gain in an UNDERWEIGHT individual? Increase pysical exercise. Eat more energy-dense foods. Drink energy-dense beverages. Eat more in the first 20 minutes of a meal.
all the above
Which of the following describes the actions of a carcinogen?
cancer-initiating substance
What type of container is best for protecting the riboflavin content of milk?
cardboard or opaque plastic
The feeling of satiety from weight-loss diets is best promoted by diets rich in ______________ because they fill you up (which delays gastric emptying) and they crowd out fat from the diet.
complex carbohydrates
An important aid in any weight loss program is to __________________.
increase physical activity, get use to smaller portion sizes and increase intake of complex carbs
Which of the following is NOT a contributing risk factor for cancer?
insulin resistance
Which would NOT be a recommendation of weight-reduction counseling?
just stop eating
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 muscle mass
Which of the following health problems is associated with anorexia nervosa?
muscle wasting and organ damage
Vitamin A supplements are helpful in treating which of the following conditions?
night blindness
What niacin deficiency disease appeared in people who subsisted on a diet high in corn and low in protein?
pellegra
Which of the following defines the body's set point? the minimum weight of a person the maximum weight of a person the point at which a dieter plateaus and then drops weight quickly the point at which the body has set its 'normal', kind of like a thermostat
the point at which the body has set its 'normal', kind of like a thermostat
What is the primary function of B vitamins?
to act as a coenzyme to get energy from the food we eat
Anorexia can affect every system in the body (kidneys, bone, muscles, brain, skin, etc.).
true
Antioxidants also help to slow the progression of macular degeneration and cataract formation.
true
Antioxidants can help reduce low-grade inflammation, which reduces one's risk for heart disease.
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
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
During NORMAL weight loss, the composition of the weight lost is usually about 75% fat and 25% lean tissue.
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
Fat-soluble vitamins need bile so they can be absorbed.
true
For someone who struggles with their body image, it is most likely that they see their body differently than everyone else does
true
Ghrelin wants to increase your appetite, thereby promoting a positive energy balance.
true
Gradual changes are more likely to be maintained than quick losses
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.
true
Leptin suppresses appetite and enhances the drive for energy expenditure, thereby promoting a negative energy balance
true
Most fat-soluble vitamins are stored in the liver and fat tissues.
true
People who consume high fat diets get more efficient at fat storage
true
Peptide YY acts to decrease appetite.
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
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
Usually a B vitamin toxicity is due to taking too many supplements, not from getting too much in the diet.
true
Usually vitamin toxicity is due to taking too many supplements, not from getting too much in the diet.
true
Which of the following is NOT a trait of malignant tumors?
usually has a well-defined perimeter
Which of the following is NOT a trait of a benign tumor?
usually spreads quickly, commanding its own blood supply
Which of the following are major sources of vitamin E in the diet?
vegetable oils
Among the following groups, which has the highest metabolic rate?
younger individuals
Which of the following explains why B-vitamin deficiencies lead to a lack of energy?
Coenzymes needed for energy metabolism are not available in sufficient amounts.
Fast foods are generally rich in vitamin A.
False
Beri-beri results from a lack of _________ in the diet.
Thiamin B1
What is a precursor?
a substance used to synthesize another compound