Exam 3 study guide (Chapter 9)

Iron health condition

A deficiency of this mineral leads to fatigue, pale skin, and decreased mental ability

Click to select factors that can influence hydration status.

Caffeine intake Altitude Alcohol intake Humidity Caffeine intake Altitude Alcohol intake Humidity Water losses are affected by altitude, caffeine intake, alcohol intake, and humidity.

Food sources high in zinc include

Citrus fruits Meats, fish, and poultry Butternut squash, sweet potatoes, and carrots Strawberries, blueberries and raspberries Meats, fish, and poultry

Which is a consequence of a very high intake of calcium

Constipation Muscle cramps Loss of appetite Vomiting Constipation

Potassium health condition

Eating more of this mineral can decrease blood pressure

From the following options, click to select three roles of sodium in the human body.

Energy metabolism Nerve impulse transmission Collagen synthesis Fluid balance Bone structure Nutrient absorption Fluid balance Nerve impulse transmission Nutrient absorption Sodium is important for fluid balance, nutrient absorption and transport, nerve impulse transmission, and maintenance of acid/base balance.

Iodine health condition

Excessive intake of this mineral can inhibit thyroid gland function

Brown spots or mottling of the teeth is associated with a ______ toxicity.

Fluoride Sodium Iodine Magnesium Fluoride

Severe iodine deficiency

Goiter When iodine levels are low, the thyroid gland enlarges, causing a goiter.

Categorize the following foods according to their sodium contents.

High-sodium food: - Deli meat - Canned soup - Cheese Low-sodium food: - Brown rice - Fresh pears - Fresh asparagus Foods that are high in sodium include processed lunch meats, canned foods, and cheese. Whole grains, fruits, and vegetables are naturally low in sodium.

Zinc health condition

Inadequate intake of this mineral can lead to poor growth and sexual immaturity

Which statement is accurate?

Iodine is needed to carry oxygen in the blood. Selenium mineralizes bone to provide strength. Zinc regulates DNA synthesis in a cell. Iron acts as an antioxidant in the body. Zinc regulates DNA synthesis in a cell.

From the following options, click to select three functions of calcium

Nerve impulse transmission Antioxidant defense Blood clotting Muscle contraction Nerve impulse transmission Blood clotting Muscle contraction Calcium is important for much more than bone mineralization. It is also involved in the processes of blood clotting, muscle contraction, and nerve impulse transmission.

There are a number of factors that alter the bioavailability of minerals from foods. Complete each sentence with either increases or decreases.

Phytic acid DECREASES the absorption of zinc from grains. Oxalic acid DECREASES the absorption of calcium from spinach. Refinement of grains DECREASES the mineral content of grain products. Vitamin C INCREASES the absorption of iron from foods. Vitamin D INCREASES the absorption of calcium from foods. Minerals from animal products are better absorbed than those from plants because binders such as fiber are not present to hinder absorption. Spinach contains plenty of calcium, but only 5% of it can be absorbed because of the vegetable's high concentration of oxalic acid (oxalate), a calcium-binder. The more refined a plant food, the lower its content of minerals. During the enrichment of refined grain products, iron is the only mineral added.

Which population is at highest risk for iron deficiency?

Postmenopausal women Adult men > 18 years old Menstruating girls Menstruation girls

The DASH diet is low in fat and sodium and rich in fruits, vegetables, and low-fat dairy products. Complete each sentence by filling in the DASH diet serving recommendations for each food group.

The DASH diet recommends that followers eat 6 TO 8 servings of grain products per day, with most of those coming from whole grains. Low-fat or fat-free dairy products are part of the DASH diet, and adherents should aim to get 2 TO 3 servings of these foods per day. Each day, someone following the DASH diet should aim for 4 TO 5 servings of fruit and the same number of servings of vegetables. For plant-based protein sources, the DASH diet recommends 4 to 5 servings of nuts, seeds or legumes per WEEK. The DASH diet recommends 6 to 8 servings of grains and grain products per day, 4 to 5 servings of both fruits and vegetables per day, 2 to 3 servings of low-fat or fat-free dairy products per day, and 4 to 5 servings of nuts, seeds, or legumes per week.

Nuts, legumes, dark green vegetables, and dark chocolate are good sources of

Zinc Iodine Sodium Magnesium Magnesium

Calcium health condition

A deficiency of this mineral can lead to tetany

Which of the following makes teeth resistant to decay?

Calcium Fluoride Selenium Iodine Fluoride

A variety of factors can influence osteoporosis risk. From each of the following pairs, click to select the factor that increases osteoporosis risk.

Overweight vs. Slender Male vs. Female Smoking cigs vs. Not smoking cigs Caucasian vs. African-American Slender frame Female Smoking cigarettes Caucasian Osteoporosis risk is increased if you are female, a smoker, inactive, slender framed, or Caucasian. Osteoporosis is less likely in males, non-smokers, those who do regular physical activity, overweight or large-framed individuals, and African Americans.

Match the health condition on the left with its corresponding mineral on the right.

Excessive iodine leads to thyroid gland dysfunction. Increasing potassium intake tends to decrease blood pressure. Insufficient fluoride leads to dental caries. Low blood calcium can result in tetany. Zinc deficiency leads to growth problems. Iron-deficiency anemia is characterized by weakness, fatigue, and impaired mental function.

Since the World Health Organization recently categorized processed meat as carcinogenic and red meat as a probable carcinogen, you have been limiting your meat consumption to no more than once or twice a month. At the same time, you are preparing for a hiking trip at high altitude and have heard that altitude sickness is a possibility if you have iron-deficiency anemia. What would you choose to ensure adequate iron status? Which of the following food choices provides the most iron?

1 cup of fortified breakfast cereal (e.g., Wheaties™) 1/2 cup of kidney beans 1 cup of enriched pasta 1 cup of raw spinach 1 cup of fortified breakfast cereal (e.g., Wheaties™) Many breakfast cereals are fortified with a wide array of vitamins and minerals. One serving of Wheaties™ provides 100% of the Daily Value for iron. Beans, spinach, and enriched pasta do contain some nonheme iron, but fortified breakfast cereals are a very concentrated source of iron. Consuming nonheme iron with a source of vitamin C will enhance its absorption.

Osteoporosis is a debilitating disease that impacts quality and length of life. Complete each sentence with the appropriate osteoporosis-related term.

A person with osteoporosis has much less TRABECULAR bone than someone without osteoporosis. This makes the bone fragile and more susceptible to fracture. However, a diet high in CALCIUM AND VITAMIN D and a lifestyle with regular WEIGHT-BEARING exercise can reduce the rate at which bone density declines. Women tend to lose 1% to 3% of their bone mass each year after MENOPAUSE. Men also gradually lose bone mass as they age. Attaining optimal peak bone mass before reaching adulthood is crucial because some bone loss is an inevitable part of aging. Even moderate bone loss can lead to OSTEOPENIA, a disease defined by low bone mineral density that is a precursor to osteoporosis.

Most North American adults exceed current recommendations for sodium intake. Which of the following represents the best way to limit sodium intake?

Choose home-cooked meals prepared with fresh ingredients rather than restaurant and processed foods. Decrease intake of dairy products. Use sea salt instead of iodized salt at the table and in cooking. Avoid adding salt to foods while cooking and at the table. Choose home-cooked meals prepared with fresh ingredients rather than restaurant and processed foods. Although dairy products are naturally high in sodium, the amount of sodium per serving (about 120 milligrams of sodium per cup of milk) is low compared to that of processed foods. The sodium content of sea salt, kosher salt, and similar gourmet products is equivalent to that of common, iodized table salt. Furthermore, iodide, an essential nutrient, is lacking from such products. Only about 10% of our sodium intake comes from salt added during or after cooking foods at home. Comparatively, about 80% of our sodium intake comes from salt added during food manufacturing and food preparation at restaurants. Choosing home-prepared meals instead of commercially prepared foods would have the greatest impact on total sodium intake.

Many factors influence hypertension risk. Click to select the individuals with risk factors for developing hypertension.

Claire was overweight, but she recently lost 15lbs by exercising daily. Linda is an executive who regularly has 2-3 alcoholic drinks each day with clients. Bob is an African-American male in his 70s. Blanche consumes 8-10 servings of fruits and vegetables each day. Lance is overweight and has a knee injury that prevents him from doing any exercise. Charlie reads nutrition labels and makes sure he eats less than 2300 mg of sodium per day. Linda is an executive who regularly has 2-3 alcoholic drinks each day with clients. Bob is an African-American male in his 70s. Lance is overweight and has a knee injury that prevents him from doing any exercise. Inactivity, excessive alcohol intake, overweight, and being of African-American descent all increase hypertension risk. Hypertension risk is decreased by regular exercise, loss of excess body weight, following a DASH diet, consuming less than 2,300 mg of sodium per day, and participating in daily exercise.

Since the World Health Organization recently categorized processed meat as carcinogenic and red meat as a probable carcinogen, you have been limiting your meat consumption to no more than once or twice a month. At the same time, you are preparing for a hiking trip at high altitude and have heard that altitude sickness is a possibility if you have iron-deficiency anemia. What would you choose to ensure adequate iron status? Click to select dietary strategies to enhance the absorption of nonheme iron from foods.

Consume nonheme iron with a source of phytates, such as whole grain bread. Consume nonheme iron with a source of heme iron, such as meat, poultry, or fish. Consume nonheme iron with a source of tannins, such as tea. Consume nonheme iron with a source of vitamin C, such as orange juice. Consume nonheme iron with a source of heme iron, such as meat, poultry, or fish. Consume nonheme iron with a source of vitamin C, such as orange juice. Consuming nonheme iron along with vitamin C or with a source of animal protein can enhance iron absorption.

Iron is part of the hemoglobin in red blood cells. What is the purpose of hemoglobin?

Hemoglobin transports iron from the liver to the body cells. Hemoglobin transports carbon dioxide from the lungs to the body cells and also returns oxygen to the lungs for excretion. Hemoglobin transports oxygen from lungs to body cells and also returns carbon dioxide to the lungs for excretion. Hemoglobin binds oxygen in muscle tissue. Hemoglobin transports oxygen from lungs to body cells and also returns carbon dioxide to the lungs for excretion. Hemoglobin transports oxygen through the blood from the lungs to the body cells and returns carbon dioxide to the lungs, where it can be exhaled. Myoglobin is another iron-containing protein that binds oxygen in muscle tissue.

Fluoride health condition

Inadequate intake of this mineral leads to dental caries

From the following options, click to select three that are functions of water

Lubricant of joints Structure of bones Regulation of body temperature Participant in chemical reactions Lubricant of joints Regulation of body temperature Participant in chemical reactions Water is called the "universal solvent" and therefore ideal for transport of nutrients/wastes, as well as a medium for many chemical reactions. Water also regulates body temperature and moistens, lubricates, and cushions joints. Minerals provide structure for bones.

Click to select the foods that are good sources of calcium. (A good source is one that provides at least 10% of the Daily Value for a nutrient.)

Roast beef, 3oz Cooked spinach, 1 cup Diet cola, 1 cup Milk, 1 cup Salmon (with bones), 3oz Banana, 1 medium Yogurt, 1 cup Calcium-fortified orange juice, 1 cup Tofu, 3oz Cooked spinach, 1 cup Milk, 1 cup Salmon (with bones), 3oz Yogurt, 1 cup Calcium-fortified orange juice, 1 cup Tofu, 3oz Dairy foods, such as milk and yogurt, are good sources of calcium; these foods typically supply about 30% of the DV. Fish with edible bones, like canned salmon with bones or sardines, are good sources of calcium. Fortified breakfast cereals can make a big contribution to calcium intake. A few vegetables, such as spinach and Swiss chard, are good sources of calcium, but recall that certain plant fibers may limit the bioavailability of calcium from these foods. Fruits are not naturally high in calcium, but some fruit juices are fortified with the mineral.

Jerome enjoys listening to his nutrition professor's experiences with successes and failures in advising people on diet change. The instructor says that when people focus on doing something positive in their diet, they automatically start to do less of the negative—like substituting one behavior with another. While at the pharmacy the other day, Jerome stopped at the station to check his blood pressure. He did not like the results. He went to the student health center for a recheck, as advised by the American Heart Association. He was diagnosed as prehypertensive, with a blood pressure of 129/85. Jerome was sad but not shocked. He is African-American and has a family history of hypertension. He exercises four times per week, controls stress through playing piano, is close to his family, enjoys friends, and does not drink or smoke. Jerome lives in an apartment with three friends. His mom taught him to cook, which he does three nights per week. Jerome does not skip meals (eats breakfast) and packs a lunch to eat on campus. However, too often dinner is late and he grabs packaged snack foods to ward off hunger until he can fix dinner. Jerome talks with his nutrition professor about his dilemma. She wants him to stay positive and asks him to focus on potassium. She tells him that if he focuses on including high-potassium foods, he will receive some added benefits. Answer the following questions about Jerome's situation. What are some potassium-rich foods that Jerome could have readily available at home to help him ward off hunger until he is ready to eat his dinner?

fruit punch vegetarian chili made with kidney beans and tomatoes baked potato grilled cheeseburger on a white bun spinach salad with strawberries and blueberries orange juice vegetarian chili made with kidney beans and tomatoes baked potato grilled spinach salad with strawberries and blueberries orange juice A diet with plenty of plant-based foods, especially whole, unprocessed fruits and vegetables, is likely to be rich in potassium.