Nutrition exam 3 and final quizzes

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

About what day does the neural tube close?

18

Some of our energy is just spent on digesting the food we eat. This is called the Thermic Effect of Food (TEF). For someone who takes in 1850 kcal per day, about how much energy is spent on TEF?

185 kcal

Calculate the BMI of a person that weighs 120 LB (54.5 kg) and 5 ft. 1 in. tall. (1.5m). And is this in the healthy range?

24.2, yes, it's in the healthy range

Approximately what percentage of weight lost during STARVATION is lean body mass?

50%

What is the correct amount of calcium that we can absorb at one time?

500 mg

In a weight reduction regimen, the most realistic time frame for losing 10% of initial body weight is

6 months.

What is the RDA for folate during pregnancy?

600ug

Which of the following properties do vitamins D and K share?

Both are synthesized in the body.

Which of the following features do vitamins C and E share?

Both function as antioxidants.

Minerals are fragile like vitamins are and you have to be extremely careful when cooking them.

False

Minerals are organic.

False

The % calcium we absorb is constant through all stages of life.

False

All of the following are features of vitamin K in nutrition EXCEPT

Gut microflora synthesis supplies sufficient amounts to meet the needs of most healthy adults.

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 would NOT be a recommendation of weight-reduction counseling?

Just quit eating.

Which of the following promotes a negative energy balance?

Leptin

Both B cells and T cells originate in the bone marrow, but which one is responsible for killing foreign microbes that enter the body?

T cells

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 the activity of LPL

Which of the following is NOT among the features of the fat-soluble vitamins?

excess is readily excreted in the urine

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 polished rice

What is the precursor for vitamin A?

beta-carotene

Vitamin K mostly functions to aid in

blood clotting

What kind of diet is potentially low in B-vitamins?

both a and b

All of the following are characteristics of vitamin D nutrition EXCEPT

The requirement is increased in most people who are exposed to the sun.

All of the following describe the behavior of fat cells EXCEPT

The number of fat cells decreases when fat is lost from the body.

A decrease in 500kcal per day can result in a weight loss of 1 LB/wk

True

After about 20 minutes of moderate exercise, your glycogen supply is running low. The body starts to shift gears to utilize fat as a long-term energy source. In this transition, you will use a little bit of protein (but not too much b/c the body wants to keep amino acids available to for tissue repair when the exercise is over and also to make glucose if the brain needs it). The body is now preparing to utilize fat so that it can sustain you for the duration of your activity. If your goal is to lose weight, then it will happen b/c you are now using up your fat stores. YAY!!!

True

An excess of one mineral can cause a deficicency in another. Likewise, a deficiency in one mineral can cause an excess in another. For this reason, balance is extremely important.

True

An index of a person's weight in relation to height is called Body Mass Index (BMI). Some shortcomings of this calculation, though, are 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 from muscle.

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

Antisera, in response to snake or insect bites, results in passive immunity because the last long enough to ensure your survival through the incident without providing permanent (active) immunity.

True

Avidin is a protein found in raw egg whites. It binds up vitamin B6, so that we can not access it for absorption. The good thing, though, is once you cook the eggs, avidin is denatured, so it is then no longer an issue.

True

Besides milk, you can obtain calcium from other dairy products such as cheese and yogurt.

True

Blood pressure is regulated through 3 organs: the heart, kidneys, and adrenal glands. Because there are so many contributing factors, compounded by the various regulating organs, it can be difficult to pinpoint the exact cause of hypertension.

True

During NORMAL weight loss, the composition of the weight lost is usually about 75% fat and 25% lean tissue.

True

For a colon cancer patient, a high fiber diet is recommended because it speeds up transit time in the GI tract, thereby decreasing one's exposure to potentially harmful substances (because there is less time for waste to be reabsorbed).

True

For this reason (the reason is in the previous question), it is recommended that you exercise for at least 30 minutes at a time. For added cardiorespiratory benefit, up 60 minutes of continued activity is even better.

True

Gradual changes are more likely to be maintained than quick losses.

True

High dietary salt does not cause hypertension, but decreasing salt may lower blood pressure.

True

Iron-deficiency anemia has 3 stages of progression: 1) depletion of iron stores, 2) decreased iron transport, and then 3) decrease in RBC production, ultimately leading to iron-deficiency symptoms, such as palor, weakness, fatigue, etc.

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

Maximum output = high intensity = anerobic.

True

Now lets suppose you decide to step it up a notch and increase the intensity of your exercise. Your activity becomes more ANAEROBIC (meaning no oxygen present). What does this mean for glycolysis? Without oxygen, glycolysis can not continue to the TCA Cycle and Electron Transport System to give you the most ATP to fuel you. Oh, no!!!!!! What will you do now?!?!?!? Your body will do what it can to give you energy, but without oxygen, it can't produce much at all and you will only be able to continue this intensity for a short period of time. Without oxygen, your body can't even utilize fat as an energy source. Boo!!!! Anyway, without oxygen, lactic acid is starting to build up in your muscles and they are getting sore! So you need to slow down (decrease intensity) and get back into an aerobic zone of activity. (Incidentally, and we didn't really talk about this in the lecture, but you can tell where you are in your activity--aerobic or anaerobic--by monitoring your heart rate. Optimal activity is conducted in your target heart range. When your heart rate is too high, you get into that anaerobic zone and are not utilizing fat, but glucose and your rapidly building up lactic acid.) WHEW!!! This was a long one! :)

True

One sign of cardiorespiratory fitness is how quickly your heart rate returns to its normal resting rate after exercise.

True

Oxalates and phytates are two binders that interfere with the bioavailability of certain minerals.

True

People who compete can tailor their diet by adding more carbohydrate to enhance athletic performance (carb loading).

True

Potassium helps regulate muscle contractions (along with sodium) and it also helps lower blood pressure.

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

The DIETARY availability of folate (not from a supplement) is only 50%. That's why it is so important that a pregnant woman take a folate supplement, which is 100% available.

True

The best time to "pack in" calcium is during the growing years. This will help ensure that when bone calcium loss does occur later in life, that the calcium loss won't dip too low, causing osteoporosis.

True

The bioavailability of a vitamin in food is dependent upon how much of the vitamin is in the food to begin with and also how much of it gets absorbed.

True

The body loses, on average, 2 1/2 L of water every day (through urination, evaporation, exhalation, sweating, and feces).

True

The bones serve as a calcium bank. When blood calcium levels are low, the bones silently give up their calcium to help maintain our calcium homeostasis.

True

Three benefits of weight training are improved bone mass, increased muscle strength, and increased muscle endurance.

True

Training conditions muscles to use oxygen more efficiently so they can therefore burn fat longer, which is helpful for body composition and weight control.

True

Training--repeated aerobic activity--produces adaptations that permit the body to draw more heavily on fat for fuel.

True

Usually vitamin toxicity is due to taking too many supplements, not from getting too much in the diet.

True

Vaccination is an example of active immunity.

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

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

We can override hunger and satiety signals by either eating when we are not hungry or by not eating when we are hungry. Which of the following is an example of this?

all the above

Which of the following is a factor that influences BMR?

all the above

Which of the following would be a part of a successful program of weight gain in an underweight individual?

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

What does grehlin promote?

increase appetite

Which of the following is NOT a contributing risk factor for cancer?

insulin resistance

An anemia in which red blood cells can't carry enough oxygen to the tissues is a deficiency in __________. This is due to not enough of this mineral, so there is less hemoglobin to bind with oxygen, thereby reducing the RBC's oygen-carrying capacity.

iron

Hypertension is high blood pressure. Which of the following is NOT a contributing factor to the development of hypertension?

lactose intolerance

People who live in areas with "hard" water tend to have a lower risk for heart disease. What mineral is in the "hard" water?

magnesium

Vitamin A supplements are helpful in treating which of the following conditions?

night blindness

Which type of bone cell is reponsible for the break done of bone mass so that calcium can be released into the blood (resorption)?

osteoclasts

All of the following are good sources of vitamin A EXCEPT _________.

pear

What niacin deficiency disease appeared in people who subsisted on a diet high in corn and low in protein?

pellagra

What mineral is used to make phospholipid membranes for cells? (Hint: Look at the word PHOSPHO-)

phosphorus

Since obesity apparently has many causes, even in a single individual, the best approach to the condition seems to be

prevention

Almost all (99%) of the calcium in the body is used to

provide a rigid structure for bones and teeth

Which of the following is a type of neural tube defect?

spina bifida

Which of the following is not an example of non-specific immunity? (Think about what barriers the body provides.)

teeth

Which of the following defines the body's set point?

the point at which the body has set its 'normal', kind of like a thermostat

The diseases most common today include all of the following EXCEPT

tuberculosis

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

If a person didn't consume any water-soluble vitamins for a long time, deficiency symptoms would appear LAST for ______. (Hint: Think about which one gets recycled.)

vitamin B12

Pernicious anemia, an anemia that changes the shape of the red blood cells, is due to a lack of ________ .

vitamin B12

What percentage of the body is water?

~60%

Which of the following explains why B-vitamin deficiencies lead to a lack of energy?

Coenzymes needed for energy metabolism (glycolysis, TCA cycle, ETC) are not available in sufficient amounts.

A high-carbohydrate diet enhances endurance by enlarging glycogen stores.

False

Antioxidants have been shown to not help much against the low-grade inflammation that leads to heart disease.

False

If B-carotene accumulates in the body's fat tissues, it will produce a greater toxicity than vitamin A.

False

Which of the following is a feature of vitamin D?

Fortification of milk with the vitamin is common in order to provide people with a reliable dietary source.

What does leptin promote?

decrease appetite and increase energy expenditure