Nutrition Final
T or F Hemoglobin molecules contain functional zinc and copper in their core
False
State the major differences between the two broad classes of vitamins
Fat soluble (need protein carrier) water soluble (can go right into blood)
Identify 2 micronutrients that pregnant women need in amounts 40% or greater (according to RDAs) than healthy non pregnant women
Folate Iron
Which type of diet would be more beneficial for obtaining sufficient fiber in the diet: low fat or low carb? Explain.
Low carb because carbs are filling and would take up more of the caloric intake than plant foods rich in fiber
The mean energy intake of boys and girls peak at about what ages
15 to 16 for boys; 10 to 11 for girls
the calcium-to-phosphate ratio should be
1:1
Recommended weight gain of a healthy mother over her pregnancy should be ___________ pounds
25-35
What Als have been provided for water
Adult males: 3.7 liters/day Adult females: 2.7 liters/day
What reflects typical change of BMR throughout adult life
BMR decreases
What is an optimal dietary ratio of calcium to phosphorus (Ca:P) for adults and children? Explain
Between 0.5:1 to 0.8:1 for adults A little less than 1:1 for kids Children need more calcium in the ratio to support healthy bone growth and development
Identify 1 plant superfood and 1 animal superfood that is rich in protein
Blueberries and salmon
Calculate protein RDA
Body weight = 150 lbs 150/2.2=68 68x0.8=54.4 RDA=54.4
List 3 different foods that are fortified with calcium
Breads, cornbread, corn tortillas
State 3 major differences in macronutrient composition between breast milk and cow's milk
Breast milk has more energy Less protein More fat
What is NOT considered a serum electrolyte
Calcium
To maintain a healthy adult weight, which 2 lifestyle changes, including diet, play important roles in weight maintenance? Explain.
Exercise and extremely little to no alcohol consumption. These combined with a healthy diet can help lose weight and keep that weight off. It will most likely improve the whole quality of heath of the individual.
Bulimia nervosa displays all of the following characteristics except
loss of large percentage of body weight over time
Vitamin D status of the elderly is generally low because of which of the following
low dietary intake from vitamin D-rich food sources low skin production of vitamin D because of thinning of skin limited exposure to sunlight ALL OF THE ABOVE
A mineral needed for the activation of approximately 300 different enzymes
magnesium
A widely available mineral in foods needed to make high energy cell molecules
phosphate
A mineral found mainly inside cells that maintains membrane charge differential
potassium
Explain why obtaining sufficient dietary fiber on a diet rich in animal products is difficult.
primarily plant foods have the nutrients and dietary fiber molecules that are needed. We cannot get all that we need from an animal product rich diet
Major benefits gained by nursing infants, instead of using formula, include which of the following
proteins are not allergenic (allergy causing) provides immunoglobulins for defense against microorganisms easier to digest and absorb essential nutrients ALL OF THE ABOVE
Specify 3 common features of the diverse Mediterranean diets that are instrumental in health promotion and disease prevention
seafood, red wine, and olive oil
A mineral that is involved in combination of cysteine and methionine becoming part of several selenoproteins, and exists as a part of an antioxidant called glutathione peroxidase
selenium
The most sensitive blood marker used to assess iron status is
serum ferritin concentration
A mineral found mainly in extracellular fluids
sodium
Describe the typical distribution of body fat in females and males. Explain why the fat distributions differ.
Males - apple - (android) - this is an excess fat accumulation in the waist, which is common in men. This increases the risk of several chronic diseases, including type 2 diabetes, coronary heart disease, stroke, hypertension, and kidney failure. Females - pear (gynoid) - due to gynoid fat distribution, females store more body fat around the thighs and buttocks, mostly surrounding needs for childbirth. This fat accumulation pattern has lower risks for the above chronic diseases
What is the number 1 health problem facing children and adolescents in the US today? Explain why this condition is so prevalent
Obesity Sedentary lifestyles, access to an abundance of food, high calorie-low nutrient foods are consumed in abundance, hereditary and environmental factors
Using the current definitions of BMI, define overweight and obesity.
Overweight has a BMI of 25-29 Obesity has a BMI of 30+
The major hormone regulating serum calcium concentration is
Parathyroid hormone (PTH)
When calcium intake is chronically low, which hormonal mechanism(s) help the body maintain calcium homeostasis? Explain
Parathyroid hormone is secreted, which increases bone reabsorption and increases phosphate excretion in an attempt to regain the needed balance.
Extended longevity in some nations can be attributed to specific lifestyle variables that operate independently of hereditary determinants. State 2 healthy lifestyle variables, other than a healthy diet, that impact favorably or adversely on health and longevity.
Physical activity and having wine in their diet
Explain the importance of healthful eating practices and proper dental hygiene to prevent dental carriers
Poor oral hygiene combined with a poor diet can lead to periodontal disease. We need proper dental hygiene and healthful eating practices to strengthen, rather than deteriorate our teeth and gums.
Identify 3 problem nutrients for athletes, especially female athletes. Explain why deficits in these nutrients can be detrimental to athletic performance
Protein - they need this to replace damaged muscle tissues with new amino acids. Iron - this helps replenish iron losses, especially in the GI system and especially for runners, who lose iron from the impact of their feet repeatedly hitting the ground Calcium - this helps support the increased bone formation triggered by their physical activity
List the 3 minerals that are classified as electrolytes. Identify 1 function of each and state where it is concentrated in the body
Sodium: maintain fluid volume of the body; concentrated in blood serum and other extracellular fluids Potassium: enzyme cofactors in several reactions; concentrated in intracellular fluids Chloride: balance cations in solution; concentrated mostly in extracellular fluids and some intracellular fluids.
Explain what a nutritional ergogenic aid is
Substances or mixtures of substances that enhance physical performance They usually provide energy and contain nutrients that speed up metabolic processes so that the athlete can better perform in their sport or activity that they're participating in.
How can vegan athletes obtain sufficient nutrients and energy to support their physical activity? Explain.
Supplements are probably the best way for them to get the nutrients they need, but they can help by consuming balanced proteins (ie. bean and rice, etc.). They can also try to consume more of a variety of plant foods and some that are lower in fiber so that their body can actually process more of the food that they're taking in.
Identify one unprocessed food that has high sodium levels. List 3 foods in which sodium additives greatly increase the sodium content.
Sweet potato Soups, chips, and ham
What molecule carries (transports) iron from the intestinal absorbing cells through the blood to body tissues for uptake by cells? What molecule circulating in blood acts as an enzyme that aids the uptake of iron ions by forming blood cells in the bone marrow
Transferrin Ferritin
T or F Breast milk is better for infant growth than either cow's milk or formula milk
True
T or F Colostrum, the first milk of a mother, is rich in immunoglobulins
True
T or F Protein synthesis in cells requires DNA-directed RNA and ribosomes
True
T or F Solid food is usually not introduced to nursing infants until about 6 months of age
True
T or F WIC is a supplemental food program for Women, Infants, and Children that offers food for pregnant women and their young children up to five years of age
True
In what ways is water released from the body?
Urine, feces, sweat, and evaporation via the skin and lungs.
State one function of each of the following molecules: retinol/retinal, retinoic acid, 1,25-dihydroxycholecalciferol, vitamin E, vitamin K.
Vitamin A (retinol)-visual process Retinoic acid- influences gene expression Vitamin D- bone health, cancer prevention Vitamin E- antioxidant Vitamin K- blood clotting, bone growth
Identify the deficiency diseases or conditions that occur when prolonged deficits of each of the following occur: vitamin A, vitamin D, vitamin E, vitamin K
Vitamin A- night blindness, eye probs Vitamin D-rickets, maybe osteoporosis Vitamin E- potentially increase the risk of heart disease, cancers, alzheimer's, etc. Vitamin K- impaired blood clotting
Identify 1 superfood that is rich in the following micronutrients: Vitamins A, E, D, and K; calcium; and iron.
Vitamin A: broccoli;Vitamin E: blueberries; Vitamin D: salmon; Vitamin K: broccoli; Calcium: broccoli; Iron: beans
Name one food rich in each of the following: Vitamin C thiamin, riboflavin, niacin, pyridoxine, folate, cobalamin, thiamin
Vitamin C - orange Thiamin - pork Riboflavin - liver, dairy products Niacin - chicken Pyridoxine -green leafy veggies, liver Folate - green leafy veggies Cobalamin - animal foods (cheese and meats)
Name the deficiency disease or condition associated with each of the following vitamins: vitamin C, niacin, folate, cobalamin, thiamin
Vitamin C - scurvy Niacin-pellagra Folate- neural tube defect Cobalamin- macrocytic, megaloblastic anemia Thiamine - beriberi
Name 2 water-soluable vitamins for which toxic or adverse effects may occur when high supplemental doses are consumed.
Vitamin c, niacin
A mineral essential for muscle contraction and cell secretion processess
calcium
Allowances are significantly increased during pregnancy for some nutrients but not for
calcium
Which RDA is increased in the elderly
calcium
Protein quality is based on
complete array of all essential amino acids
a mineral that may become deficient if too much zinc supplement is consumed
copper
In North American diets, almost 60% of calcium is provided by
dairy foods
Identify 2 animal foods and 2 plant foods that provide high levels of iron per serving
dark green vegetables, soybeans meats, fish
Dietary sources containing the greatest amounts of magnesium are
dark green, leafy vegetables
What is the current RDA for men and women between ages of 19-50
1000mg per day
Of the 2 calorically excessive diets, high-carb or high-fat, which is more likely to contribute to to type 2 diabetes? Explain.
High Carbohydrate. Because of disordered carbohydrate metabolism
a mineral that supports thyroid function and is incorporated in hormones that govern basal metabolic rate
iodine
Adult protein RDA for men and women are
56 and 46
What % of body weight is water?
60%
What is the specific recommendation for folic acid (folate) for a pregnant woman
800 micrograms/day
Approximately 20 amino acids are needed for protein synthesis. How many are considered essential and how many non essential for adults
9 and 11
Identify one food that is rich in the following: Vitamin A, vitamin D, vitamin E, and vitamin K.
A-carrots, D-egg yolk, E-veggies, oils, nuts K-dark green leafy veggies
Name 3 additional chronic diseases that obesity promotes in adults
Cancer Heart disease Hypertension
identify 2 specific phytochemicals and the foods in which they occur.
Carotenoids in blueberries. Lycopene in tomatoes
Describe the absorption of cobalamin. Start in the stomach with gastric secretion and end with ileal receptor-mediated absorption by mucosal cells (enterocytes)
It requires intrinsic factor to be released by the stomach and then it is absorbed by the small intestine
List 3 raw unprocessed foods, other than dairy, that contain high levels of phosphorous. List 2 foods that contain added phosphates
Eggs, bananas, apples Coke, bread
List 3 functions of water in the body.
It's an essential component of molecules synthesized by cells in oxidation processes It's a solvent for carrying molecules and ions It's a thermoregulator
Which foods tend to be high in potassium? Explain why many people have low potassium intakes that are exacerbated by high sodium intakes.
Fruits and vegetables Many Americans don't eat adequate amounts of plant foods each day This offsets the sodium-potassium balance because many Americans consume too much sodium and not enough potassium. The balance is intended to regulate the concentrations inside of the cell, but the amounts that most of us consume are so off that the pump can't even function right.
What major differences in body composition typically distinguish athletes from nonathletes
Higher LBM, lower BMI than non-athletes
Excessive alcohol intake may have adverse health effects. Do you agree or disagree with this statement? Explain in terms of organs affected
I agree. This intake can lead to alcoholism and it takes a huge toll on the liver, which in turn harms the rest of the body and can eventually lead to death, through things like liver sclerosis
Consider the following statement: -Nutrient supplements are widely recommended for adults." Do you agree or disagree with this statement? Why or why not?
I think it depends on the person, but on a broad spectrum, I think that the majority of adults aren't getting adequate nutrients and they could potentially get these through supplements. However, I think it would be more beneficial for them to improve their diets, rather than compensating with supplements. This would be better for their overall health.
How does estrogen status in women affect bone mass and bone density as they proceed through the various stages of adulthood? Explain
In the years leading up to menopause, estrogen production decreases Then during menopause, they begin to lose estrogen, which causes bone mass to decline, they lose from 15-30% of their total skeletal bone mass
Why is iodine needed by the body? Name 2 molecules that require iodine for their function. Explain the potential adverse effects of goitrogens on the utilization of iodine for its functional molecules
Iodine is required for thyroid function and brain function. Thyroxin (T4) and triiodothyronine (T3) The thyroid makes too much thyroglobulin in an attempt to make more iodine, but it's not enough and the individual is left with inadequate amounts of iodine in the blood.
How does vitamin C act within cells to protect macromolecules against damage
It acts as antioxidant neutralizes free radicals
How does Vitamin C affect iron absorption?
It can enhance absorption of iron, if consumed in the same meal
Name the USDA food program that provides high quality foods for pregnant women. Why is this program so beneficial in terms of pregnancy outcomes
SNAP It ensures that the women have access to adequate nutrition throughout the pregnancy, ensuring that the baby and mother both are getting the required nutrients and greatly increasing the risk of a positive pregnancy outcome and a healthy baby
electrical charge of living cell membranes results because of
both a greater concentration of sodium ions outside of cells and a greater concentration of potassium ions inside cells
Explain why overweight/obesity can so easily lead to type 2 diabetes
The excess fat around the abdomen area can lead to insulin resistance, which is a precursor for and can lead to type 2 diabetes.
Explain what happens to fat cells when weight loss occurs
The fat cells shrink, because fat cells can not be gained or lost
What is the major role of magnesium ions in metabolism
They help other enzymes that are magnesium-dependent properly function in nucleic acid metabolism.
Why might distance runners become iron deficient or develop iron deficiency anemia
They lose iron, especially in their GI system due to the constant impact of their feet hitting the ground. This is also worsened because physical activity creates a high demand for iron that they are not able to meet through their diets alone. This is especially worse for women who have menstrual losses on top of loss due to physical activity.
The incidence of neural tube defects declined in the US and Canada by 30% to 40% in the late 1990s due to fortification of foods with folic acid. Developing countries that started requiring fortification have seen even larger decreases. Why do you think this might be
They probably were getting even less folate in their diets, causing the rate of neural tube defects to be much higher
Identify 1 function for each of the following: thiamin, riboflavin, niacin, biotin, pantothenic acid, pyridoxine, folate, cobalamin
Thiamin- assists energy producing pathways. Riboflavin- energy producing Niacin- energy producing Biotin -coenzyme in dozens of reactions Pantothenic acid-structure of coenzyme A Pyridoxine- energy and protein synthesis Folate- essential for the renewal of tissues that are turned over because they facilitate cell division Cobalamin - essential for the renewal of tissues that are turned over because they facilitate cell division
Too much phosphate in the diet relative to calcium results in which metabolic alteration(s)
a lowering of serum calcium concentration an elevation of serum phosphate concentration an increase in serum PTH concentration ALL OF THE ABOVE
Simple goiter may result from
a soil deficiency of iodine goitrogens consumed in a common food source lack of iodine-fortified salt ALL OF THE ABOVE
One cup of milk contains
approximately 300mg of calcium
Magnesium ions function primarily
as enzyme cofactors, especially of reactions involving ATP
In the U.S., the average adult protein intakes of both genders tend to
be considerable greater than the current RDAs
During the elder years 80 and older, what does not decline
fat mass
A mineral that increases the hardness of hydroxyapatite
fluoride
Optimal pre-conceptional nutrition is especially important for which nutrient to help precent neural tube defects
folate
Median intakes of sodium by adults in the USA are
greater than RDA
When gastric function decline in the elderly, what changes occur
hypochlorhydria reduced production of intrinsic factor decline in absorption of cobalamin ALL OF THE ABOVE
Transamination means that an amino group is
transferred from one amino acid to a keto acid to form a new amino acid
In starvation, the body adapts by
using alanine released from muscle in the gluconeogenesis pathway in the liver to generate glucose and release into the blood
Which trace mineral acts as a component of "fingers" needed for DNA directed protein synthesis
zinc
a mineral that activates approximately 100 enzymes
zinc