NUTR 3362 Final

What is Gluten Intolerance/Non-Celiac Gluten Sensitivity? How is it different from Celiacs?

- Approximately 20 million self-identify - Not celiac disease - No diagnostic biomarkers - Sufferers feel better when gluten is restricted - Incidence unknown

Pantothenic Acid (Vitamin B5)

- Coenzyme form: Pantothenic Acid - Chief Function: Part of Coenzyme A, used for energy metabolism - Food Sources: nutritious foods, pantos= everywhere - Toxicity Symptoms: none reported - Associated conditions: easily destroyed in food processing

What are some of the main issues with traditional diets?

- Disruption of hunger/satiety cues - Unsustainable long term - Potential loss of muscle mass - Nutrient deficiencies - Nutrient imbalances - Decreasing BMR - Promotion of disordered eating patterns - Binge-Restrict cycle most common - Weight fluctuations - "The Diet Cycle

What are characteristics of the Paleo Diet?

- Emulates "pre-agricultural" nutrition - Eliminates grains, dairy, legumes (beans or peas), sugar, added salt,processed foods - Incorporates meat, fish, shellfish, poultry, eggs, vegetables (lots), nuts, seeds, roots, fruits and berries (little) Nutrient profile: - High in fat and protein, low in carbohydrate, most carbohydrates are complex

Folate (Vitamin B9) Toxicity

- Excess from food is unlikely - Food folate is less bioavailable - UL - 1000 µg/d - Can achieve this with supplementation - Toxic effects - May mask B12 deficiency

Vitamin B6 (Pyridoxine) Toxicity

- Excess from food is unlikely - UL - Established based on adverse effects from pharmacological doses - Sensory neuropathy, skin lesions - Pharmaceutical uses - Treatment of carpal tunnel** - Morning sickness** - PMS - unsupported and possibly dangerous

Vitamin C Toxicity

- Gastrointestinal upset and diarrhea - Increased risk for kidney stones UL: - Set to prevent these effects

What are some of the main sources of carbohydrates in the diet?

- Grains - Fruits - Vegetables - Dairy - Naturally occurring sugars - Added sugar

What are the two forms of iron in foods? Where is iron stored? When is iron absorption greatest?

- Heme (found in meats, absorbed most easily) - Non-heme (found in plants, more difficult to absorb) liver when iron levels are low

What are some of the key messages of MyPlate?

- Make half your plate fruits and vegetables - Eat a little more vegetables than fruits - Eat a little more grain than protein - Choose plant proteins as well as animal proteins - Eat calcium-rich foods with every meal

What is disordered eating?

- Mild-to-moderate changes in eating patterns - often ignoring of cues - Can be short-term or chronic - Occur in response to: - Stressful event/life stage - Illness - Desire to modify diet - May lead to changes in body weight and nutritional issues - Sometimes requires professional attention

What is an eating disorder?

- More severe distortions of eating process - Can develop into life-threatening conditions - Most common include: - Anorexia nervosa - Bulimia nervosa - Binge-eating disorder - EDNOS (Eating Disorder Not Otherwise Specified) - Often multi-behavioral - not often one exists by itself

How can someone promote healthy, sustainable weight management?

- Naturally ↑↑ BMR - Consistent food intake patterns - Physical activity - Focusing on incorporation rather than exclusion - Reducing portions, not specific foods - Emphasizing variety - Learning how to follow natural hunger/satiety cues - "Smart Swaps" - Eliminating disordered eating patterns - Restricting - calories or groups - Overeating - "Meal compensation" - Labeling of foods (good, bad)

What are the main functions of iron?

- Part of hemoglobin (oxygen transport) - Part of myoglobin - Muscle protein (increases oxygen available for contraction ) - Essential for ATP production

Disease prevention/management diet

- Primary goal = symptom reduction - Usually based on theories of nutritional science/human physiology - Often include macronutrient restrictions - May be associated with weight loss - Include a specific, focused, dietary regimen Examples: - Anti-inflammatory Diet (arthritis, cancer) - The Specific Carb Diet (IBS, IBD) - The Feingold Diet (ADHD) - Gluten-free diet (everything)

Overall caloric restriction

- Primary goal = weight loss - Calories in < Calories out - Prevailing dietary paradigm - Generally restrict all macronutrients equally - May make claims of disease reduction based on weight loss Examples: - Weight Watchers - Jenny Craig - Weight loss clinics

What are the general characteristics of fad diets?

- Slick packaging/advertisements/marketing - Big promises - Food restrictions related to weight loss - Promises of rapid weight loss - Short-term timeline - Little discussion of associated lifestyle changes

What specific water-soluble vitamins are affected by alcohol abuse? What is Wernicke-Korsakoff syndrome?

- Thiamin - Riboflavin - Niacin (needed for alcohol metabolism) - Vitamin B-6 - Vitamin B-12 - Folate Wernicke-Korsakoff syndrome brain disorder caused by vitamin B1 or thiamin

What are the components of the Female Athlete Triad?

- disordered eating (low calorie/fat consumption) - decreased bone density (lack of estrogen) - amenorrhea (lack of estrogen)

Characteristics of the Standard American Diet

- high in sodium, refined sugar, saturated fat - low in micronutrients and phytochemicals - fruit and vegetable deficiency - high in caloric density - low in nutrient density

What increases someone's water needs?

- increased activity - increased temperature - decreased humidity - high-salt diet - high-fiber diet - alcohol intake

What are characteristics of vegan diets?

- low fat, whole foods - NO animal products - environmentally sustainable

When are protein needs higher?

- physical stress - exercise - pregnancy and breast feeding

What is the PCr-ATP energy system? Does it require oxygen or no oxygen? How is energy produced and how long does that energy last? How and when is PCr reformed?

- system in resting muscle cell that allows quick production -no oxygen - creatine and phosphate break apart - lasts a couple of seconds - bond back together and reform PCr

What is the Oxygen energy system? Does it require oxygen or no oxygen? How is energy produced and how long does that energy last? How much energy is produced with this system compared to the other two?

- system used for continuous, low-to-moderate intensity exercise - needs oxygen - metabolizes glucose - 18x more ATP-energy produced

Which athletes are at high risk for iron deficiency?

- women - endurance athlete - vegetarian/vegan

What is the first step of glucose metabolism? What does it produce? Does it require oxygen or no oxygen?

-Glycolysis -forms pyruvate and ATP -both oxygen and no oxygen

How do cells actually get energy from ATP molecules? What bonds are broken apart?

-during exercise/physical activity cells break apart ATP for energy -phosphate is broken off

What are the 4 categories of energy expenditure for the body? What portion spends the greatest amount of energy? The least?

1. Basal metabolism - greatest amount of energy 2. Physical activity 3. Thermic effect of food (TEF) 4. Thermogenesis - least amount of energy

Vitamin C functions

1. Collagen synthesis 2. Fatty acid breakdown 3. Neurotransmitter synthesis 4. Enhances iron absorption 5. Antioxidant - Helps maintain the immune system - Regenerates active antioxidant form of vitamin E

How many ounces is a standard "drink" of beer?

12 ounces

How many minerals are needed by the body? What is the difference between major minerals and trace minerals?

20 minerals Major mineral - Need >100 milligrams/day - Sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur Trace mineral - Need <100 milligrams/day - Iron, copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum, and others

Recommended distribution of MyPlate foods

25% grains 25% proteins 35% vegetables 15% fruits

Why is the study of nutrition important?

3 out of the top 5 causes of deaths are due to malnutrition

What is the criteria for binge drinking for men and for women?

4 or more drinks for women 5 or more drinks for men

Which fat-soluble vitamin is responsible for proper vision/eye health? A. A B. E C. D D. K

A. A

In scientific research, what is a Correlation? A. A relationship between variables B. A relationship of cause-and-effect C. The name for coincidences during research projects D. When you have positive experimental results

A. A relationship between variables

Who of the following tend to have a higher prevalence of eating disorders/disordered eating? A. Athletes B. Pregnant women C. Teenage boys D. Elderly individuals

A. Athletes

What contributes the greatest amount to someone's daily energy expenditure? A. Basal Metabolism B. Physical Activity C. Thermic Effect of Food (TEF) D. Non-exercise Activity Thermogenesis (NEAT)

A. Basal Metabolism

___________ transports cholesterol to cells in the body. A. LDL B. HDL C. lipoproteins D. triglycerides

A. LDL

Which of the following systems does the cell rely on for the quickest energy production? A. PCr-ATP system B. lactic acid system C. oxygen system

A. PCr-ATP system

What is the smallest unit of lipids? A. fatty acids B. triglycerides C. phospholipids D. fat cells

A. fatty acids

How do cells get energy from an ATP molecules? A. from breaking apart phosphate from ATP B. from multiplying ATP C. from building ATP D. cells do not obtain energy from ATP

A. from breaking apart phosphate from ATP

What is the best indicator of nutritional adequacy in an infant? A. growth B. weight C. height D. BMI

A. growth

Which of the following is a good source of non-heme iron? A. lentils B. red meat C. chicken D. yogurt

A. lentils

Nutrient dense foods contain ____________. A. more vitamins and minerals in relation to unhealthy fats, added sugar, and/or alcohol B. a large portion of their energy from unhealthy fats, added sugar, and/or alcohol C. an excessive amount of healthy fats and calories

A. more vitamins and minerals in relation to unhealthy fats, added sugar, and/or alcohol

Every amino acid has _______ in its chemical structure. A. nitrogen B. iron C. potassium D. chloride

A. nitrogen

The PCr-ATP Energy System provides quick energy for the cell by breaking apart a _________ molecule to provide fast, easy energy to muscle cells. A. phosphocreatine B. phosphorus C. phosphate carnitine D. phosphate potassium

A. phosphocreatine

Gluten is a A. protein B. carbohydrate C. fat D. phytochemical

A. protein

A catabolic reaction A. results in the breakdown of a molecule or structure B. results in the formation of a molecule or structure C. has no direct effects on molecules or structures

A. results in the breakdown of a molecule or structure

Which of the following can cause intrauterine growth restriction? A. smoking B. gestational diabetes C. excess maternal weight gain D. all of the above

A. smoking

Where does a fetus receive its nutrition from? A. the placenta B. fetal capillaries C. amniotic fluid D. amniotic cavity

A. the placenta

Which of the following statements is true regarding non-nutritive sweeteners? A. they usually taste sweeter than table sugar B. they do not have a safe intake level C. they provide a little less calories than regular sugar D. all of the above are true statements about non-nutritive sweeteners

A. they usually taste sweeter than table sugar

Which B-vitamin deficiency often occurs as a result of excessive alcohol intake? A. thiamin B. niacin C. folate D. B12

A. thiamin

In research, the _____ group receives the treatment and the _____ group receives no treatment and sometimes a placebo. A. treatment, control B. participant, non-participant C. control, treatment

A. treatment, control

What is hydrogenation? Why is it a dangerous product?

Adds hydrogens to unsaturated fatty acids - Makes liquid fats solid Cause increase in LDL, make LDL more atherogenic May cell membranes more susceptible

What factors decrease BMR?

Aging (Drops 1-2% per decade after age 30) Being female Low calorie diet Fasting/starvation Hypothyroidism

Where can alcohol be found?

Alcohol is found wherever water is distributed in the body

Protein rich food

Animal protein sources - Beef, pork, lamb, fish, shellfish, liver, poultry, eggs Macronutrients: protein & fat Other nutrients: B-vitamins & minerals Plant protein sources - Beans, peas, nuts, seeds - Tofu and other processed soy products Macronutrients: carbohydrate and protein Other nutrients: fiber, B-vitamins, minerals Nuts & seeds: healthy fat

What are some common co-occurring conditions that eating-disorders are often associated with?

Anorexia nervosa Bulimia nervosa Binge-eating disorder EDNOS (Eating Disorder Not Otherwise Specified)

What are some of the main behaviors, physical effects and characteristics associated with anorexia, bulimia, binge-eating disorder, and orthorexia?

Anorexia-Overwhelming fear of gaining weight, self-starvation, distorted body image, loss or denial of appetite, Amenorrhea BMI below 17.5, decreased body temperature, metabolism, and hormone synthesis (1% of US female adolescents) Bulimia-Overwhelming fear of gaining weight, binge eating (consumption of large amounts of food at one time), purging behaviors (fasting, self-induced vomiting, laxative use, excessive exercise), shame, low self-esteem, erosion of teeth, swollen glands, stomach/esophageal ulcers Binge-eating disorder-New addition to DSM-5, most common eating disorder, recurrent binge eating seems unstoppable, no regular purging, shame, self-hatred regarding body weight, associated depression Orthorexia-Adoption of restrictive diet, pathological approach to diet, diet is a method of feeling pure, perfect, or superior, diet interferes with social life/social health Physical/psychological impact-Malnutrition, severe weight loss, or other medical complications, interpersonal distress or impairment of social, academic, or work functioning as a result of the diet, and positive body image that's excessively dependent on compliance with diet

Type 1 diabetes

Auto-immune destruction of β-islet cells - No insulin produced/released symptoms: - Polydipsia, polyuria, hyperglycemia, hunger, weight loss Death without treatment

What is Celiac Disease?

Autoimmune reaction triggered by presence of (most typically) gliadin in the GI tract - Approximately 1% of world population (approx 1 in 133 individuals)

Estimated Energy Requirement (EER)

Average daily energy (calories) intake that meets needs of a healthy person who is maintaining his/her weight - estimate can vary based on numerous lifestyle factors Prevents deficiency AND toxicity

What is the recommendation protein intake for most athletes? A. 0.8g/kg of body weight B. 1.2-1.7g/kg of body weight C. 2.0g/kg of body weight D. 2.0-3.0g/kg of body weight

B. 1.2-1.7g/kg of body weight

"Embryo" is the term for a developing offspring that is _______ during gestation. A. 0-2 weeks B. 2-8 weeks C. 8+ weeks D. 16+ weeks

B. 2-8 weeks

What percentage of Americans do not meet the minimum exercise guidelines? A. 25% B. 50% C. 75%

B. 50%

Which of the following weights would be considered low birth weight (LBW)? A. 7lbs 2oz B. 5lbs 2oz C. 6lbs 0oz D. 2lbs 5oz

B. 5lbs 2oz

Which of the following is an example of a Positive Correlation? A. As intake of whole grains increases, the risk for certain cancers decreases B. As intake of trans fats increases, the risk for heart disease increases C. As intake of fruits and vegetables decreases, the risk for high blood pressure increases D. None of the above

B. As intake of trans fats increases, the risk for heart disease increases

Which of the following is NOT one of the discussed ways to promote healthy weight maintenance? A. Making smart substitutions B. Eliminating high fat food groups C. Increasing BMR through physical activity D. Focusing on reducing portion sizes

B. Eliminating high fat food groups

What is ALWAYS the first step of glucose metabolism? A. Lactic Acid energy system B. Glycolysis C. Aerobic respiration D. none of the above

B. Glycolysis

Which type of fat is associated with a higher risk of disease? A. Subcutaneous fat B. Visceral fat C. Upper body fat D. All body fat is associated with high risk of disease

B. Visceral fat

Which type of vitamins are prone to leaching (or "leaking") out into water? A. Fat-soluble vitamins B. Water-soluble vitamins

B. Water-soluble vitamins

Which of the following meals would require the most amount of energy to process? A. a high fat meal B. a high protein meal C. a high carbohydrate meal D. a small meal

B. a high protein meal

Which of the following is not a significant source of carbohydrates in a diet? A. pasta B. almonds C. strawberries D. white potatoes

B. almonds

The basic building blocks of proteins are A. hormones B. amino acids C. dipeptides D. tripeptides E. enzymes

B. amino acids

Which type of energy system can cause acid accumulation and muscle fatigue/soreness? A. aerobic B. anaerobic

B. anaerobic

Which food option would best provide energy for an endurance athlete? A. beans B. bananas C. peanut butter D. avocados

B. bananas

All of the following are good sources of insoluble fiber except A. spinach B. cashews C. kale D. whole wheat pasta

B. cashews

Most B-vitamins function as A. fat-soluble vitamins B. coenzymes for energy metabolism C. antibodies D. caloric energy

B. coenzymes for energy metabolism

Food containing all essential amino acids in the proportion needed by the body are called A. incomplete proteins B. complete proteins C. dispensable proteins D. high-quantity proteins

B. complete proteins

Marasmus is characterized by A. edema B. extreme weight loss and fat loss C. excess energy intakes D. allergy to cow's milk

B. extreme weight loss and fat loss

What is the cause of 12% of maternal deaths in the US? A. gestational diabetes B. gestational hypertension C. excess pregnancy weight gain D. all of the above

B. gestational hypertension

Which of the following is the body's preferred fuel source? A. amino acids B. glucose C. fatty acids D. vitamin B12

B. glucose

If an athlete has excessive sweating, gray-colored skin, and severe cramps, then they are most likely experiencing A. heat cramps B. heat exhaustion C. heat stroke

B. heat exhaustion

Which mineral can cause liver damage in excess amounts? A. calcium B. iron C. copper D. lead E. zinc

B. iron

Which of the following is not a component of the Female Athlete Triad? A. decreased bone density B. low protein intake C. amenorrhea D. disordered eating patterns

B. low protein intake

Which athlete would be at the LOWEST risk for iron deficiency? A. female runner B. male weight lifter C. male swimmer D. a meat-free athlete

B. male weight lifter

Which of the following substances do the kidneys reabsorb? A. blood B. sodium C. proteins D. all of the above

B. sodium

The Atkins diet is an example of which type of fad diet? A. overall caloric restriction B. specific macronutrient restriction C. disease prevention

B. specific macronutrient restriction

What is the storage form of carbohydrates in plants? A. glycogen B. starch C. fiber D. disaccharides

B. starch

What is the main goal of protein in an athlete's diet? A. to provide quick energy B. to aid in growth and repair C. to provide lasting energy D. to help create hormones

B. to aid in growth and repair

What is the storage form of lipids in the body? A. fatty acids B. triglycerides C. phospholipids D. sterols

B. triglycerides

Which of the following statements is not true about disordered eating? A. Disordered eating patterns can be both long term or short term B. Disordered eating can quickly progress into clinical eating disorders C. Disordered eating is only starvation or binge-purge D. Disordered eating often begins with the ignoring of hunger and satiety cues

C. Disordered eating is only starvation or binge-purge

Which fat-soluble vitamin deficiency results in hemolytic anemia? A. A B. D C. E D. K

C. E

Which statement is true about the hormone glucagon? A. It is released in a fed-state B. It shuts off glucose production from glycogen and fat stores C. It is released in a fasted-state D. It helps clear glucose when levels are too high

C. It is released in a fasted-state

Which of the following is NOT a common characteristic of the Standard American Diet? A. Excessive amounts of processed foods B. Deficiency of fruits and vegetables C. Low sodium and saturated fat intake D. High intake of calorie-dense foods

C. Low sodium and saturated fat intake

____________ is when energy/caloric intake is greater than energy/caloric output (often resulting in weight gain). A. Energy Balance B. Energy Equilibrium C. Positive Energy Balance D. Negative Energy Balance

C. Positive Energy Balance

Which of the following is a risk associated with a mother who was underweight during pregnancy? A. C-section delivery B. Preeclampsia C. Premature birth D. LGA baby E. Birth injury/trauma

C. Premature birth

Which level of protein organization determines the overall function of a protein? A. Primary B. Secondary C. Tertiary D. Quaternary

C. Tertiary

Who would be at the greatest risk for iron deficiency? A. a male sprinter B. a paleo athlete C. a female swimmer D. a gluten-free athlete

C. a female swimmer

Which of the following is an example of a catabolic reaction? A. building proteins from amino acids B. storing glycogen C. breaking down carbohydrates to monosaccharides D. creating fat from excess proteins

C. breaking down carbohydrates to monosaccharides

Which of the following is not a function of electrolytes in solution? A. maintain proper fluid balance B. nerve impulse conduction C. caloric energy D. cell signaling E. all of the above

C. caloric energy

What should be the most abundant nutrient in an athlete's dietary intake? A. fats B. protein C. carbohydrates D. antioxidants

C. carbohydrates

Which of the following is NOT a main function of folate? A. DNA synthesis B. amino acid synthesis C. collagen synthesis D. neural tube formation

C. collagen synthesis

Which of the following is an example of exercise? A. walking across campus B. cleaning the house C. crossfit D. none of the above

C. crossfit

The Paleo diet focuses on A. decreased protein consumption B. decreased fat consumption C. decreased grain consumption D. decreased plant consumption

C. decreased grain consumption

Which condition can cause maternal death during pregnancy? A. gestational HTN B. morning sickness C. eclampsia D. preeclampsia

C. eclampsia

What occurs in an individual during hyponatremia? A. electrolyte concentration in the blood is high B. sodium concentration in the blood is high C. edema in the tissues D. water buildup in the blood

C. edema in the tissues

What makes up the majority of gestational weight gain? A. uterus B. maternal blood C. fetus D. amniotic fluid

C. fetus

Which nutrient is required for cell differentiation during pregnancy? A. calcium B. iron C. folate D. essential fatty acids E. vitamin D

C. folate

Which of the following is not associated with dehydration? A. low blood volume B. slower circulation C. high blood pressure D. poor waste removal

C. high blood pressure

Which nutrient deficiency during pregnancy specifically increases the risk of low birth weight and preterm birth? A. protein deficiency B. fatty acid deficiency C. iron deficiency D. all of the above

C. iron deficiency

Which stage of breastmilk has the highest fat content? A. colostrum B. transitional milk C. mature milk D. weaning milk E. all breastmilk is high in fats

C. mature milk

Which of the following is folate not responsible for during pregnancy? A. cell division B. neural tube formation C. oxygen transport D. DNA synthesis

C. oxygen transport

The ability to perform moderate-to-vigorous-intensity activities without becoming excessively fatigued is the definition of: A. exercise B. cardiovascular health C. physical fitness D. endurance

C. physical fitness

What types of fatty acids are the essential fatty acids (omega-3 and omega-6)? A. saturated fatty acids B. monounsaturated fatty acids (MUFAs) C. polyunsaturated fatty acids (PUFAs) D. trans fatty acids

C. polyunsaturated fatty acids (PUFAs)

Who of the following is at the greatest risk for osteoporosis development? A. male athletes B. adolescents C. smokers D. all of the above

C. smokers

All of the following are disaccharides, EXCEPT A. sucrose B. lactose C. starch D. maltose

C. starch

Which of the following vitamins would be stored in adipose (fat) tissues? A. folate B. vitamin C C. vitamin E D. B12

C. vitamin E

What is the most abundant component of breast milk? A. protein B. fats C. water D. carbohydrates

C. water

Which food option would be the best for post-exercise recovery? A. bananas B. carrots C. yogurt D. whole wheat toast

C. yogurt

Energy from food

Carbohydrates = 4 kcal/gram Proteins = 4 kcal/gram Lipids = 9 kcal/gram Alcohol = 7 kcal/gram

Macronutrients

Carbohydrates: starches, sugars, fiber - grains, sugars Protein: amino acids - meats, dairy, beans Lipids: fatty acids, triglycerides - fats, oils

Riboflavin (Vitamin B2)

Coenzyme (FAD): ENERGY METABOLISM - TCA Cycle - Electron Transport Chain - Formation of glutathione - Beta oxidation Vitamin Activation: - Folate, niacin, B6, K

Vitamin B6 (Pyridoxine)

Coenzyme (PLP): ENERGY METABOLISM - Transamination: Necessary for ALL non-essential amino acids - Neurotransmitter synthesis - Niacin synthesis - Release of glucose from glycogen - Heme synthesis

Folate (Vitamin B9)

Coenzyme (Tetrahydrofolate, THF): energy metabolism - DNA synthesis - Rapidly-dividing tissues - Red blood cells, skin cells - Amino Acid synthesis - Converts homocysteine to methionine* - Neural tube formation - Early pregnancy - Notocord closes days 21 - 28 - Brain and spinal cord develops - Folate facilitates closure and formation

Vitamin B12 (Cobalamin)

Coenzyme: ENERGY METABOLISM - Conversion of homocysteine to methionine** - Recycles folate - DNA methylation - Breakdown of fats for energy - Coenzyme formethlymalonyl mutase

Biotin (Vitamin B7)

Coenzyme: ENERGY METABOLISM - TCA Cycle - Gluconeogenesis - Breakdown of AA'sfor energy - Fatty acid synthesis

Choline Functions

Component of phospholipids - Cell membranes - Lipid transport Precursor for Acetylcholine - Neurotransmitter

What is gluten? What is it comprised of?

Composite of two proteins found in some grains (Gliadin + glutenin)

Niacin (Vitamin B3)

Comprise NAD+/NADP+ Coenzyme: ENERGY METABOLISM - Necessary for over200 metabolic reactions - Very critical nutrient - Cellular respiration

Which of the following BMI's would generally be considered within healthy range? A. 17 B. 32 C. 45 D. 24

D. 24

Which of the following is considered a Primary Source for information? A. PhD Dissertations B. Review Papers C. Conference Papers D. A and C E. All of the above

D. A and C

Soluble fiber has which of the following characteristics? A. it can dissolve in water B. it increases satiety and lowers GI diseases C. it helps maintain proper blood sugar levels D. Both A and C E. All of the above

D. Both A and C

Which of the following steps does NOT take place during the translation phase of protein synthesis? A. mRNA sequence is read by ribosome organelles B. amino acids form proteins C. pairing of amino acids D. DNA becomes accessible from the nucleus

D. DNA becomes accessible from the nucleus

Which of the following statements does NOT describe an aerobic energy system? A. It occurs in the mitochondria of the cell B. It requires oxygen C. It produces 18x more ATP energy than anaerobic energy systems D. It does not require oxygen

D. It does not require oxygen

Where is water stored in the human body? A. In cells B. In between cells C. Both A and B D. None of the above--water is not stored in the human body

D. None of the above--water is not stored in the human body

Which of the following does NOT describe a vitamin? A. They are essential organic substances B. They are classified as either fat- or water-soluble C. They are needed in relatively small amounts D. They provide a rich source of energy

D. They provide a rich source of energy

________ deficiency can result in the formation of scurvy, due to poor collagen formation. A. Folate B. Thiamin C. Biotin D. Vitamin C

D. Vitamin C

What are some of the health effects of unsaturated fatty acids? A. increased HDL cholesterol levels B. increased LDL cholesterol levels C. decreased risk for heart disease D. both A and C E. all of the above

D. both A and C

What is a main function for sterols? A. hormone backbone B. emulsification C. fat absorption D. both A and C E. all of the above

D. both A and C

What is a major purpose of phospholipids? A. cell membrane component B. storage form of lipids in the body C. emulsifier D. both A and C E. all of the above

D. both A and C

What is one of the main nutritional concerns with high protein diets? A. overworking the kidneys B. decreased risk for heart disease C. excess fluid loss in the urine D. both A and C E. all of the above

D. both A and C

Which minerals are required for optimal bone health? A. calcium B. vitamin D C. phosphorus D. both A and C E. all of the above

D. both A and C

Which of the following is a major mineral? A. iron B. copper C. zinc D. calcium E. iodine

D. calcium

Which of the following is considered a trace mineral A. sodium B. calcium C. potassium D. copper E. phosphorus

D. copper

A nonessential amino acid A. cannot be found in animal foods B. cannot be found in plant foods C. cannot be found in any foods and must be made by the body D. does not need to be consumed in food because the body can make it

D. does not need to be consumed in food because the body can make it

Which condition would most likely result in negative nitrogen balance? A. recovery from an injury B. weight training C. pregnancy D. kwashiorkor

D. kwashiorkor

Which of the following is not naturally a source of gluten? A. wheat B. rye C. barley D. oats

D. oats

__________ is a result of excessive insulin production that causes a low in blood sugar levels. A. persistent hyperglycemia B. fasting hypoglycemia C. reactive hyperglycemia D. reactive hypoglycemia

D. reactive hypoglycemia

What is the main difference between whole grains and refined grains? A. refined grains contain the entire kernel of a grain B. whole grains have had bran removed C. whole grains are processed to remove fiber and vitamins D. refined grains only have the starch component of a kernel

D. refined grains only have the starch component of a kernel

Which statement is NOT true about saturated fatty acids? A. all of their carbons are filled with hydrogens B. they are liquid at room temperature C. they have no double bonds D. they are solid at room temperature

D. they are liquid at room temperature

What is the purpose of increased body fat in pregnancy? A. to deliver more nutrients to the fetus B. to remove waste products C. to accommodate fetal growth D. to provide mom with energy in the third trimester

D. to provide mom with energy in the third trimester

What is the main mineral involved in DNA/RNA synthesis? A. calcium B. copper C. iron D. zinc

D. zinc

What are the functions of zinc in the body?

DNA/RNA synthesis, spermatogenesis

Estimated Average Requirement (EAR)

Daily amount of a nutrient that meets the needs of 50% of same age/sex healthy people - used to evaluate dietary adequacy within a group prevents deficiency

Recommended Dietary Allowance (RDA)

Daily amount of nutrient that meets the needs of 97-98% of same age/sex healthy people - used to evaluate dietary adequacy for individuals prevents deficiency

Choline Deficiency/Toxicity

Deficiency = Very rare - Fatty liver and liver damage noted in adults - Can interfere with fetal brain development Toxicity = rare, mild - Supplementing in excess of the UL can cause: - GI upset - Fishy odor - Low blood pressure - Liver damage

What are some of the differences between vitamin deficiencies and vitamin toxicities?

Deficiency: - absence in diet leads to symptoms - will sometimes resolve with addition of vitamins - sometimes irreversible Toxicity: - ingesting too much leads to symptoms - will sometimes resolve with addition of vitamins -sometimes irreversible - SUPPLEMENTS are the cause

What is primarily responsible for the digestion of nutrients in the GI tract?

Different nutrient-specific enzymes

Which of the following is an example of malnutrition? A. Overconsumption of calories B. Nutrient deficiency C. Calorie deficiency D. B and C E. All of above

E. All of above

Nutrients contribute to which of the following functions in the body? A. Cellular energy B. Muscle and tendon structures C. Blood pressure regulation D. A and B E. All of the above

E. All of the above

What are some of the main issues with traditional, restrictive diets? A. Weight fluctuations B. Lack of long-term sustainability C. Decreasing basal metabolism D. Both A and C E. All of the above

E. All of the above

A vegan diet may be low in which essential nutrient? A. vitamin B12 B. iron C. calcium D. both A and C E. all of the above

E. all of the above

Which phytochemical interferes with the absorption or iron? A. oxalates B. tannins C. phytates D. both A and B E. all of the above

E. all of the above

Which statement is true regarding calcium? A. the majority is found in bones and teeth B. it plays a role in blood clotting C. it can be found in cells and in fluids D. both A and B E. all of the above

E. all of the above

Which of the following statements is true about type 1 diabetes mellitus? A. it occurs as a result of gestational diabetes B. it is the most common occurrence of diabetes C. it is a result of poorer lifestyle choices D. it occurs primarily in adults E. it is an autoimmune disorder

E. it is an autoimmune disorder

What is the difference between an empty-calorie food and a nutrient-dense food?

Empty-calorie food: large portion of energy is from unhealthy fats, added sugars, and/or alcohol ex. donut Nutrient-dense food: contains more vitamins and minerals in relation to unhealthy fats, added sugar, and/or alcohol ex. broccoli

Positive energy balance

Energy exceeds energy expenditure and results in weight gain

How is energy produced in the body?

Energy produced through catabolic ("breaking down") reactions of carbohydrates, fats, some protein, and alcohol

What are the three main functions of nutrients in the body?

Energy: the fuel our cells use to do work Structure: muscles, bones, water, tendons, etc. Regulation: body temp, blood pressure, metabolism, etc.

Which type of nutrient absorption requires no energy but does require the use of a carrier protein?

Facilitated Diffusion

True or False: All scientific research in papers has been through the peer review process.

False

True or False: Overweight and obesity issues are usually a result of only genetics or dietary intake.

False

True or False: The majority of public nutrition information is awesome and not absolute garbage/made up. (Hint: no one should get this wrong!)

False

What are the fat soluble and water-soluble vitamins? What does it mean to be categorized as a fat-soluble or a water-soluble vitamin?

Fat: Vitamins D-E-A-K Water: Vitamins B & C Fat-soluble requires lipids to be synthesized; water-soluble requires water

How many food groups does MyPlate emphasize? Which ones are they?

Focuses on 5 food groups - Fruits - Vegetables - Protein foods - Grains - Dairy

Macrocytic anemia

Folate (Vitamin B9) Deficiency - Reduced cell division - Large, immature red blood cells - Same symptom for B12 deficiency Causes: - Poor diet - Alcoholism Symptoms: - Anemia - Reduced GI absorption, diarrhea - Reduced immune capacity

Neural Tube Defects (e.g. Spina bifida)

Folate (Vitamin B9) Deficiency Causes: - Inadequate intake of folate within week 1-4 of pregnancy - Genetic predisposition (in mother) - Adequate intake prior to pregnancy is preventative - Women of child-bearing years need 400 µg daily

What is the difference between a food allergy and a food intolerance?

Food allergy: protein in food is improperly labeled as foreign and immune/allergic response is triggered Food intolerance: not an immune/allergic response; lack of enzyme necessary for digestion

Grains

Foods made from cereal grasses - Wheat, rice, oats, barley, rye, corn Primary macronutrients - Carbohydrate and protein Remarkable nutrients - Fiber, B-vitamins, minerals

Fruits

Fruits in all forms - Fresh, dried, frozen, canned fruit - 100% juice (but minimize) Primary macronutrients - Carbohydrates (simple sugars) Remarkable nutrients - Fiber (except juice) - Vitamins (especially C) & minerals

What factors contribute to the development of disease?

Genes, diet and lifestyle, and environment

Type 1 diabetes causes

Genetic component - Non-Hispanic whites at greatest risk Some environmental links - Born to mom with gestational diabetes - Breastfeeding decreases risk of T1DM

Understand the affect on vitamin content for different levels of cooking and storage.

High nutrient methods: raw, steamed, roasted, stir-fried, fresh, frozen Low nutrient methods: microwave, boiled, canned

What are unsaturated fatty acids? How do they pack together and how do they appear at room temperature?

Hydrogens are replaced by 1 or more double bonds - Carbons are no longer saturated with hydrogens cannot pack together and are liquid at room temp

What is it called when blood sugar is excessively high or low?

Hyperglycemia = Excessively high blood sugar (higher than normal) Hypoglycemia = Excessively low blood sugar (lower than normal)

What makes alcohol absorption faster and what slows absorption of alcohol?

If food is ingested with alcohol, especially high fat foods, absorption is slowed

What two hormones are responsible for blood sugar regulation? When are they released and what do they each do?

Insulin: "Fed-state" hormone Released by β-islet cells of pancreas when blood glucose levels are high. Triggers uptake of glucose by other cells in body Glucagon: "Fasting-state" hormone Released by α-islet cells of pancreas when blood glucose levels are low. Triggers production of glucose from glycogen, fat, protein

Low-carb/No-carb diets

Ketogenic Diet - 5% carbs (pediatric epilepsy) Atkins - 10% carbs South Beach - 28% carbs (maintenance phase) Paleo - 23% carbs

Which alcohol metabolism pathway is also used to metabolize drugs and other foreign substances and can be compromised when excessive alcohol intake overloads the pathway?

MEOS pathway

Vitamin B12 (Cobalamin) Deficiency

Macrocytic anemia - Lack of B12 traps folate in inactive form Causes: - Vegan diet without supplementation - Issues with absorption* Nerve degeneration Symptoms: - Peripheral neuropathy - dementia

Tolerable Upper Intake Levels (UL)

Maximum daily intake without adverse health effects Prevents toxicity

Dairy

Milk, and products made from milk Primary macronutrients - Fat, protein, carbohydrate Remarkable nutrients - Calcium, phosphorus - B-vitamins & fat-soluble vitamins

Digestion begins in the ____________, but the majority of digestion and absorption occurs in the ____________.

Mouth; small intestine

Pellagra

Niacin (Vitamin B3) Deficiency Causes: - Eating untreated corn as staple, poor diet, insufficient protein, alcoholism Symptoms: - The 4 D's: diarrhea, dermatitis , dementia, death

What is fetal alcohol syndrome? What are the recommendations for drinking during pregnancy?

No safe level of intake in alcohol when pregnant Most serious form of FASD - Facial malformations - Growth deficits - Central nervous system problems - May be the result of alcohol or compounds produced during alcohol metabolism

What are the types of claims allowed on food labels/packages?

Nutrient Content Claims: characterize the level of a nutrient in the food Health Claims: Characterize relationship of any substance to a disease or condition - Require "significant scientific agreement" Structure-Function Claims: Describe effect of a nutrient/ingredient on a structure or function of the human body

Low fat diet

Ornish Diet - 16% fat Engine 2 Diet - 9-15% fat - 2-6% protein

Which of the following is NOT an organ of the GI tract?

Pancreas

Type 2 diabetes

Peripheral cells become resistant to insulin - Insulin released, cells do not respond to signal - Eventually, β-islet cells are damaged Symptoms: Polydipsia, polyuria, hyperglycemia, hunger

Which of the following is a contributor to the development of GERD (heartburn)?

Poor esophageal sphincter function

Type 2 diabetes causes

Primarily lifestyle - High intake of simple sugars/refined carbs - Obesity present in 80% of cases - Risk increased if mom had gestational diabetes - Breastfeeding reduced risk Also genetic component - Native Americans, African-Americans, Hispanics at greatest risk

Specific macronutrient restriction

Primary goal = weight loss - May be masked by disease claims - low carb/no carb - low fat

What is the Recommended Dietary Allowance (RDA) for carbohydrates? What is the Acceptable Macronutrient Distribution Range (ADMR)?

RDA: 130 g/day for adults AMDR: 45-65%

Biotin (Vitamin B7) Deficiency

Rare Caused by: - Biotinidase enzyme deficiency (can't break down protein-bound form of biotin) - Excessive consumption of raw eggs (>12/d) Avidin binds biotin Symptoms: - Nausea, thinning hair, tingling in hands and feet, red skin rash, depression, lethargy, hallucinations

Adequate Intake (AI)

Recommended intake level similar to RDA - assume a population's average daily intakes are adequate because no deficiency diseases are present Set either: - when no deficiency disease is present OR - when not enough evidence exists to set an RDA

Which of the following is one of the primary functions of the liver?

Repackage and produce certain nutrients

Vitamin C Deficiency

Scurvy - Deficient 20-40 days - Poor collagen structure Causes: - Poverty - Vegetable deficiency Symptoms: - Bleeding gums, loose teeth - Skin hemorrhages - Easy bruising - Impaired wound/fracture healing - Joint pain - Reduced iron absorption - Depression

What are short, medium, and long chain fatty acids?

Short: less than 6 carbons Medium: 6-12 carbons Long: more than 12 carbons

_______ and _______ are the primary nutrients absorbed in the large intestine.

Sodium and water

What are the major food sources for saturated fats? What are their negative healthy effects?

Solid fats: Lard, butter, coconut Oil, palm Oil, cocoa butter Animal products: Beef, dairy, pork - Increased LDL cholesterol - Increased risk for CVD

What is a standard drink defined as? How much beer, wine, or liquor is this?

Standard drink provides 14g of alcohol Beer: 12 ounces Wine cooler: 10 ounces Wine: 5 ounces Hard liquor: 1.5

Where is glycogen synthesized and where is glycogen stored?

Synthesized and stored in liver & skeletal muscle when glucose is abundant

What is blood sugar? When is it naturally highest and lowest?

The concentration of glucose in blood Elevated after a meal (fed-state, post-prandial) and Reduced prior to eating (fasting-state)

Where do we get amino acids from?

The diet & cell breakdown

What are triglycerides? What are they composed of? What are their functions in the body and common food sources?

Three fatty acids attached to a molecule of glycerol and each fatty acid molecule can be the same or different Primary storage form of fat in the body, created by body to store fatty acids, fatty acids removed and used to meet energy needs Food sources Fatty foods, fats, oils, meat, and dairy

What are the purposes of sphincters along the GI tract?

To keep food from moving forward in the GI tract too quickly and To prevent backflow of food and digestive juices into another organ

What is the purpose of prebiotics?

To promote the growth of beneficial bacteria in the GI tract

Gestational diabetes

Transient high blood glucose during pregnancy

True or False: Peristalsis is the physical movement of food throughout the GI tract by muscular tissues of the different organs.

True

Vegetables

Vegetables in all forms - Fresh, cooked, frozen, canned, dehydrated - 100% juice (but minimize) - Can include beans and peas Primary macronutrient - Carbohydrates (some protein) Remarkable nutrients - Fiber - B-vitamins, vitamin C, calcium & other minerals

Microcytic hypochromic anemia

Vitamin B6 (Pyridoxine) Deficiency Cause: - Poor diet - Alcoholism - Convulsions, depression, confusion - Peripheral nerve damage

Micronutrients

Vitamins: Thiamin, Vitamin C - fruits, vegetables, grains, meats Minerals: calcium, iron - vegetables, meats, grains, fruits

What are the differences in storage and excretion for water-soluble and fat-soluble vitamins?

Water: not stored, filtered through kidneys, excess excreted Fat: stored in liver (vitamin A), sequestered in adipose (vitamin D & E), little excretion

What alcohol-related nutrition deficiency causes serious neurological disturbances and changes, including false memories and other memory related issues?

Wernicke-Korsakoff syndrome

What reactions are B-vitamins generally coenzymes for?

a non protein compound that is necessary for the functioning of an enzyme - ENERGY PRODUCTION

Vitamin D: a. What is the main function of vitamin D discussed in class? b. What are the signs/conditions associated with vitamin D deficiency?

a. calcium absorption and gene expression b. rickets: severe bone weakness and malformation in children Osteomalacia: severe bone weakness and malformation in adults

fatty acids that have all of their carbons bonded to hydrogen atoms are called a. saturated fatty acids b. unsaturated fatty acids c. monounsaturated fatty acids d. polyunsaturated fatty acids

a. saturated fatty acids

which of the following fatty acids would be solid at room temperature? a. saturated fatty acids b. unsaturated fatty acids c. monounsaturated fatty acids d. polyunsaturated fatty acids

a. saturated fatty acids

Where does the majority of sodium in the standard American diet (SAD) come from?

added sodium to processed food

What is the biggest contributor of sodium in the standard American diet (SAD)?

added to processed foods

What is the difference between aerobic and anaerobic conditions for the body? What are exercise related examples of each? What are the physical results (or consequences) of each?

aerobic: -large muscle groups -maintained continuously -rhythmic muscular contractions -running, biking, swimming anaerobic: -short duration intense activity -weights, sprinting, jumping

What is the main goal of protein for athletes?

aid in tissue growth and muscle repair

What are the building blocks of proteins?

amino acids

What two sources supply amino acids and proteins?

animal and plant protein

What is the main function of vitamin E?

antioxidant - protects lipids in cell membrane - reduces risk of heart disease, cancer, Alzheimer's, macular degeneration

Who is BMI not appropriate for?

athletes

what is the storage form of lipids in the body? a. fatty acids b. triglycerides c. phospholipids d. sterols

b. triglycerides

What determines how proteins are synthesized?

based on DNA template and through gene expression

Which of the following is NOT a function of vitamin A?

blood clotting

a. What is the main function of vitamin K discussed in class? b. Who is one of the populations most at risk for vitamin K deficiency and why?

blood clotting and bone health newborns

What is a catabolic reaction?

breaking down reactions

What are potential issues with high protein diets/intake? a. What two organs are burdened? b. What are increased disease risks?

burden on the kidneys and liver - increased calcium excretion for urine - increased fluid excretion in urine - increased risk for heart disease - increase red meat intake linked to colon cancer

What is a NOT major food source for unsaturated fatty acids? A. olive oil B. canola oil C. animal sources D. avocados

c. animal sources

which of the following statements is true regarding type 2 diabetes? a. it is an autoimmune disorder b. it is due to a lack of insulin production c. it is caused mostly by lifestyle choices d. it is typically diagnosed at a young age

c. it is caused mostly by lifestyle choices

what type of fatty acid are the essential fatty acids? a. saturated fatty acids b. monounsaturated fatty acids c. polyunsaturated fatty acids

c. polyunsaturated fatty acids

what is one of the issues with extremely high fiber intake? a. weight control b. overconsumption c. poor nutrient absorption d. reduced risk for heart disease

c. poor nutrient absorption

Which B-vitamin is responsible for the creation of ALL non-essential amino acids? A. thiamin B. niacin C. vitamin B6 D. B12

c. vitamin B6

Can alcohol be stored in the body? What are the 3 metabolic pathways alcohol can go through? Describe each.

cannot be stored in the body 1. Alcohol dehydrogenase (ADH) pathway - Low to moderate intakes - Uses 2 enzymes - Converts alcohol into some energy and fatty acids 2. Microsomal ethanol oxidizing system (MEOS) - Moderate to high intakes - Also used for drug metabolism - Responsible for "tolerance" 3. Catalase pathway - Minor metabolism

Which macronutrient should be the most abundant with athletes?

carbohydrates

Choline is a major component of ____ in the body.

cell membranes

Thiamin (Vitamin B1)

coenzyme: ENERFY METABOLISM Decarboxylase reactions, energy production E.g. transition reaction - Nerve function: Neurotransmitter synthesis, Nerve impulse conduction Two types: Beriberi and Wernicke-Korsakoff Syndrome Beriberi Causes: - Poor diet (e.g. majority of calories from polished white rice) - Extreme Need, as with prolonged fever, HIV - Symptoms can occur within 6-10 days Wernicke-Korsakoff Syndrome Causes: - Alcoholism - reduces thiamin absorption, reduces food intake, increases thiamin excretion - Symptoms can occur within 6-10 days

What is the protein matrix of bones? What nutrients are required?

collagen (protein and vitamin C)

What is the difference between complete proteins and incomplete proteins? What sources provide each type of protein?

complete proteins: all essential amino acids present in adequate amounts - source: animal proteins (except gelatin) incomplete proteins: inadequate amounts of 1 or more essential amino acids - source: plant proteins & gelatin

What are some signs and symptoms of alcohol poisoning?

confusion, vomiting, seizures, slow and irregular breathing, pale skin, low body temperature, loss of consciousness

which of the following is not true regarding soluble fiber? a. it slows digestion b. it can bind cholesterol c. it can be digestive by gut bacteria d. it causes an increase in satiety e. it helps regulate blood sugar

d. it causes an increase in satiety

which statement is true about glucagon? a. it causes the uptake of glucose into cells b. it is the hormone released in a fasted-state c. it is released from the pancreas with blood sugar levels are high d. it is the hormone released in a fed-state

d. it is the hormone released in a fasted-state

which of the following factors will cause a DECREASE in BMR? a. exercise/physical activity b. higher muscle mass c. being younger d. lower calorie diets

d. lower calorie diets

which of the following statements is not true about trans fat? a. they have an increased shelf life b. they have a straight shape c. they have been processed by adding hydrogens d. they are liquid at room temperature

d. they are liquid at room temperature

What is the primary function of the small intestine?

digestion and nutrient absorption

what factors are needed to determine someone's individual estimate energy requirements? a. weight b. gender c. age d. both A and C e. all of the above

e. all of the above

which of the following would fall into a disorder eating/eating disorder behavior? a. emotionally overeating b. eating a regular or larger sized meal without being hungry c. ignoring hunger cues to restrict calorie intake d. both A and C e. all of the above

e. all of the above

Negative energy balance

energy intake is less than energy expended, resulting in weight loss

What are the three basic factors of all diseases/conditions?

environmental, genetic, social

which type of amino acids can the body not produce quickly enough or in high enough amounts to satisfy the body's needs?

essential amino acids

Define vitamins. What are they needed for? How much energy do they provide?

essential organic carbon containing micronutrients - promote/regulate processes necessary for growth, reproduction, and maintenance of health - allow for reactions - provide 0 energy!!!

What form of alcohol do we consume?

ethanol

What are some factors affecting alcohol metabolism?

ethnicity (Asian), gender (women), and age

Marasmus is characterized by

extreme fat loss

True or False: triglycerides have a glycerol backbone and three identical fatty acids attached to it.

false

True or False: vitamin D is directly absorbed by bones to strengthen them.

false

Who are some people at the highest risk for the development of eating disorders and disordered eating patterns?

females and athletes

What is the definition of fluid balance?

fluid intake must equal water output

What are some of the biggest factors contributing to abnormal/disordered eating?

genetic, psychological, and social

What is the body's preferred fuel source?

glucose

What is the storage form of carbohydrates in humans? In animals?

humans and animals = glycogen

Where is the majority of calcium stored? What is the role of calcium in cells and fluids?

in bones and teeth - Muscle contraction - Neurotransmitter release - Cell communication - Blood clotting

An overly high (toxic) intake of vitamin E can

interfere with vitamin K's blood-clotting activity

Nutrients

life-sustaining substances in food

What are lipoproteins? What are the two main lipoproteins discussed in class and what are their functions?

lipoprotein = carrier LDL Transports cholesterol from the liver to body cells Recommendation = decrease blood levels of LDL (LDL, lethal, low) HDL Transports cholesterol from body cells to the liver so they can be excreted Recommendation = increase blood levels of HDL (HDL, healthy, high)

The main organ responsible for ethanol metabolism is the

liver

Which organs make up the accessory organs?

liver, pancreas, gall bladder

Non-essential

made by the body - optional in the diet

What is a potential drawback of plant based protein sources?

minerals can be less bioavailable

Basal metabolism rate (BMR)

minimum amount of energy to keep organs functioning while fasting in a warm, quiet environment - 60-70% of total energy expenditur

What are the types of unsaturated fatty acids? What are some of the major food sources? What are their positive health benefits?

monounsaturated fatty acids and polyunsaturated fatty acids -Liquid fats: Olive oil, canola oil, sunflower oil, peanut oil, sesame oil - Plants: Nuts, avocados - Fish - Increased HDL cholesterol - Decreased total & LDL cholesterol - Decreased CVD risk

Order of GI tract

mouth, esophagus, stomach, pancreas, liver, gall bladder, small intestine, large intestine, rectum, anus

Which organs make up the GI (gastrointestinal) tract?

mouth, esophagus, stomach, small intestine, large intestine

Which organs make up the Digestive System?

mouth, esophagus, stomach, small intestine, large intestine, liver, pancreas, and gall bladder

physical activity

movement contraction of skeletal muscle - Unstructured - Daily living tasks

amino acids are different than carbohydrates and lipids because they contain?

nitrogen

What are the major points of the dietary recommendations for fat intake?

no goal for fat intake - limited amounts for butter (saturated fat) - Total fat (Acceptable Macronutrient Distribution Range): 20%-35% of total calories - Saturated fat: Less than 10% of total calories Less than 7% of total calories if at risk for heart disease - Cholesterol: Less than 200 mg per day - Avoid: Trans-fat, added sugar, high salt - Increase: Fruits, vegetables, fiber, potassium, omega-3s, plant sterols/stanols

What are non-essential and essential amino acids?

non-essential: 11, body synthesizes them, do not need to be obtain in diet essential: 9; cannot be synthesized in the body or made fast enough to meet the body's needs; must be obtained from food

Essential nutrients

not made by the body - must be consumed in the diet

Amino acids are linked together to form proteins by what type of bond?

peptide bonds

exercise

planned and structured physical activities for a specific purpose - Endurance - Competitive

Where does the majority of absorption occurs in the GI tract?

primarily occurs in the small intestine

What are the functions of vitamins?

promote and regulate body processes necessary for growth, reproduction, and the maintenance of health

Which B-vitamin is responsible for the formation of all non-essential amino acids?

pyridoxine (B6)

Which of the following is not a function of vitamin C?

red blood cell formation

What functions is water involved in?

regulate body temp

Which B-vitamin deficiency results in cheilosis (cracked sides of the mouth)?

riboflavin

Ariboflavinosis

riboflavin deficiency Causes: Poor diet, advanced age, low income, cancer Symptoms: - Mouth, skin, red blood cells - Itchy eyes, cheilosis, rash, glossitis - Delayed wound healing, sensitivity to light

Which method of cooking would maintain the highest amount of micronutrients?

roasted

Nutrition

scientific study of nutrients and how the body uses them

What are the basic social, genetic, and environmental factors that affect someone's body composition?

social: - Diet and lifestyle (exercise, caloric intake) - Healthcare access - Social norms and customs - Income & employment status genetic: - 100+ genes associated with body composition - 20-30 "obesity genes" affect eating, energy expenditure, energy storage environmental: - Home environment - Neighborhood environment ("built environment") - Media culture & advertisement - Access to food/healthy food/play spaces

Where does alcohol absorption occur?

stomach and small intestine

physical fitness

the ability to perform moderate- to vigorous-intensity activities without becoming excessively fatigued - All aspects of physical health - Nutrition essential for optimum performance

What is bioavailability? What is it affected by? a. Ex. adequate absorption of fat-soluble vitamins depends on _______________.

the body's ability to utilize a specific nutrient (1) Specific absorption requirements - Fat-soluble vitamins need dietary fat (2) Molecular structure - Vitamin D2 vs. Vitamin D3, Folic acid vs. Folate (3) Presence of other nutrients - phytochemicals, Oxalates and phytates in vegetables and grains, Thiaminases

Which organ is responsible for regulating fluid balance? How does it work?

the kidney regulates fluid balance - the kidney acts as a filter and excretes waste - excretes urea and reabsorbs minerals (Na, K)

Energy balance

the relationship between energy intake and energy expenditure

What generally happens with excess water-soluble vitamins?

they are readily excreted in the urine

Which of the following does NOT describe a vitamin?

they provide a rich source of energy

Beriberi

thiamin deficiency "Dry Beriberi" - Impairment of nervous and muscular systems - Wasting & paralysis - Weakness & pain - Peripheral neuropathy - Death "Wet Beriberi" - Additional impairment of CV system - Cardiac enlargement - Congestive heart failure

Wernicke-Korsakoff Syndrome

thiamin deficiency - caused by excessive alcohol intake - Vision changes - Ataxia - Peripheral neuropathy - Emotional disturbances

What is the purpose of glycogen?

to provide energy when fasting or at glucose deficit; Main source of fuel for our cells. In the liver it contributes to blood sugar, and in the muscles it provides glucose for the

Malnutrition

undernutrition: lack of essential nutrients or calories Overnutrition: excessive intake of nutrients or calories

Absorption

uptake of nutrients from the GI tract into the blood or lymph

Diet

usual pattern of food choices

Is water stored in the body?

water is NOT stored in the body - water exists in 3 places: 1. inside cells 2. in between cells 3. in blood

What is BMI? What is the value for underweight? Generally healthy? Overweight? Obese?

weight for height standard underweight: <18.5 healthy: 19-24 overweight: 25-29 obese: 30-39

Energy used by the body can be estimated with a BMR formula that uses what factors?

weight, height, gender, age, and physical activity

What is "moderate alcohol intake" for men and for women per day?

women: 1 standard-size drink men: 2 standard-size drinks

What factors increase BMR?

↑ body mass Lean body mass Exercise Being male Hot/cold temperatures Fever Hyperthyroidism Rapid growth/pregnancy