nutrition quiz 1

general functions of vitamins

- Starch/bread, thiamin, riboflavin, niacin : SERVE AS ENERGY COENZYMES AND CAPTURE ELECTRONS (Energy coenzymes help us capture electrons from our food so that we can make ATP) - help with DNA/RNA synthesis - act as antioxidants - key to nutrient density (don't give us calories like macros do) - Thiamin (b1, b2, b3)- help capture energy in krebs and glycolysis from food to make atp

6 classes of nutrients and the atoms they are composed by

-Carbohydrates (C6H12O6) -Fats (lipids) (C, H, N, water) -Proteins (C, H, O, N and some sulfur), -Vitamins (C, H, O, some have nitrogen, some contain minerals) -Minerals (H2O-H O), water (H2O) -water

how many kilocal from each macronutrient?

-Carbohydrates— 4 kcal/g -Fat- 9 kcal/g -Protein- 4 kcal/g

general function of minerals

-Iron and Zinc -> cell growth, organ growth, maintenance; dna/rna synthesis - good for bones and teeth - found in fluids of the body which influence fluid balance and distribution -nerve conduction/muscle contraction -iron: carry hgb for oxygen - Sodium: fluid volume; hold water so we can circulate water in our blood and can deliver oxygen

what percentage of our body is composed of water

60%

function of fats (lipids)

= Triglycerides, phospholipids, cholesterol -Linoleic acid and linolenic acid must be supplied in the diet; -Only linoleic and linolenic are essential; we cannot make them and they are critical for our health -Help us form hormone-like substances called eicosanoids which help regulate BP, blood clot formation, regulate blood lipids, help with immune response to injury and infection -Phospholipids are good for cell membranes and cholesterol are used for hormones but they are non-essential -Aerobic metabolism (triglycerides)

define nutrient density

A measure of the nutrients a food provides relative to the energy it provides. the more nutrients and the fewer kCalories, the higher the nutrient density.

What is meant by the term energy density? How do you determine energy density?

Taking calories of food product divided by its weight and it tells you how many calories you're getting per gram. Can be achieved if we look at diets and don't eat high fat or high sugar. We want a more nutrient dense food. if we increase energy density we decrease nutrient density.

Define the RDA for most vitamins and minerals . (general standard )

The RDA for a given nutrient represents a point that lies within a range of appropriate and reasonable intakes between toxicity and deficiency. Both of these recommendations are high enough to provide reserves in times of short-term dietary inadequacies, but to so high as to approach toxicity. Nutrient intakes above or below this range may be equally harmful.

where are carbs and fats stored in the body?

carbs: liver, muscles, blood (always store carbs first; glucose as glycogen; liver supports our blood which then gives glucose to our brain and nervous system) fats: primarily around subcutaneous tissue of the body

define nutrient

chemical substances obtained from food and used in the body to provide energy, structural materials, and regulating agents to support growth, maintenance, and repair of the body's tissues. Nutrients may also reduce the risks of some diseases

define variety

eating a wide selection of foods within and among the major food groups. Improves nutrient adequacy especially micronutrients and phytochemical consumption

difference between organic and inorganic

inorganic are minerals and organic are carbon containing

What type of food group provides us with fat soluble vitamins?

milk meat fat groups

does fiber contribute to energy?

no but means you're eating better foods (whole foods) and contain a lot of nutrients, vitamins, minerals, and water

define essential nutrient

nutrients a person must obtain from food because the body cannot make them for itself in sufficient quantity to meet physiological needs; supports growth, maintenance, and repair of tissues

functions of water

o Solvent for our minerals, vitamins, and macronutrients o Lubricant for joints, spinal cord, eyes o Regulates body temp o Keeps blood flowing; maintains blood volume o Carries nutrients and waste products throughout the body o Participates in chemical reactions such as metabolism o Critical to keeping our brain and skin cool when we exercise in hot environments

define adequacy

providing all the essential nutrients, fiber and energy in amounts sufficient to maintain health

define balance

providing foods in proportion to one another and in proportion to the body's needs. Enough food but not too much food from each of the food groups. foods eaten in proper proportions to each other.

two classifications of vitamins

water soluble and fat soluble

Discuss what happens if individuals have too little or too much energy or nutrients

• Can cause problems with liver and kidney function if taken too much. • If the deficiency or excess is significant over time, the person experiences symptoms of malnutrition (symptoms— diarrhea, skin rashes, and fatigue). • With a deficiency of energy the person may display the symptoms of malnutrition by becoming extremely thin, losing muscle tissue and becoming prone to infection and disease. • With excess of energy, the person may become obese and vulnerable to diseases associated with over nutrition, such as heart disease and diabetes. • Nutrient overdose-hot flashes, yellowing skin, rapid HR, low BP -Carbohydrate deficiency -Loss of lean body mass

What are the key objectives in the healthy people 2020 and weight status objectives that will help to prevent chronic diseases.

• Consume a variety of nutrient-dense foods within and across the food groups, especially whole grains, fruits, vegetables, low-fat or fat-free milk or milk products, and lean meats and other protein sources. • Limit the intake of saturated and trans fats, cholesterol, added sugars, sodium (salt), and alcohol. • Limit caloric intake to meet caloric needs. • Try to get people to eat leaner meats • Lower cholesterol • Prevent obesity • Reduce saturated fats/animal protein • Reducing sodium • Stay away from solid fats and added sugars (high fructose corn syrup) • Limit risk factors like tobacco, fatty diet, sedentary, saturated fats (obesity is central to cardiac risk factors and DM)

Know how to use an exchange system and what are the advantages and disadvantages of using exchange program.

• Exchange program— provide additional help in achieving kcal control and moderation. Unlike the USDA food lists group foods according to their energy-nutrient contents. • Has many subdivisions available under meats and milk products that can give differ calories • More macronutrient focus • Sometimes foods do not always appear on the food list where you might first expect to find them (example— starchy veggies such as corn, green peas, and potatoes are listed with grains on the starch list rather than under veggies)

how to assess nutrient deficiency

• Get diet history • Health history • Lab tests (Look at hgb, hematocrit, wbc) • Physical exam - outward signs (hair, teeth, skin, nails, BP, pulse, % body fat)

What type of food group provides us with water soluble vitamins

• Grains • Fruits • Veggies • Milk • Carb groups

how to improve the nutrient density of a diet

• More vitamins/minerals/kcal • Dependent on the variety of food • Promotes adequacy and kcal control • Eat foods that deliver the most nutrients for the least food energy.

function of carbs

• Must replace each day because of limited storage capacity and they cannot be manufactured in the body • Immediate energy— available inside of the cell for anaerobic metabolism (high intensity activities) • Stored energy —> muscle and liver • spare the use of lean muscle mass • Exclusive for fast glycolytic fibers • Brain and central nervous system rely exclusively on carbs • Help run Krebs cycle for aerobic metabolism (endurance activities)

What are the risk factors contributing to chronic disease?

• Obesity • Diabetes • Poor diet • Unbalanced diet • Tobacco • Alcohol • Microbial agents • Toxic agents

Describe the factors that influence food choices

• Personal preference • Taste • Availability • Ethnic heritage or tradition • Social interactions - eating with friends/family • Convenience • Economic • Body image • Values - religious beliefs influence types of foods • Emotional comfort

define the energy RDA

• Recommended dietary analysis- the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good healthy by the food and nutrition board • Recommendation on the amount of vitamins and minerals one needs • Set at the mean -sets goals for the individual • SET AT 98% OF THE MEAN

function of proteins

• Use them to build muscle, repair organs and cells. • Hormones, enzymes, hair, nails, teeth, antibodies • Not used for energy storage

Define the DRI and describe how it is developed?

• a set of nutrient intake values for healthy people in the US and canada. These values are used for planning and assessing diets and include (EAR, RDA, AI, UL) • dietary reference intakes- nutrient recommendations based on research from the us and canada • based on four nutrient intake values • guideline for vitamin and mineral intakes based on scientific recommendation

Which macronutrient will serve as the entry substance for glycolysis and forms ATP anaerobically?

Glucose (Stored in muscles for high, immediate, intense activities and forms atp quickly without need for oxygen; restores immediate energy; sits in cytosol of muscle; Liver sends carbs out to blood to support brain and nervous system; have to have glucose to run the body - it supports our ability to function anaerobically)

Discuss what happens to lean body mass if carbohydrates are not maintained adequately in the diet.

Goes back to not having a balanced diet. The lack of the amount of carbs that a person needs results in an active person to loss lean body mass (i.e.- from a low carb diet)

define kilocalorie control

Management of food energy intake. Select foods with higher nutrient density

What is meant by adequate intake of a nutrient

Nutrient goal for nutrients in which there is insufficient scientific evidence to determine an estimated average requirement (which is needed to set the RDA). AI is expected to exceed average requirement but it may cover more of fewer than the RDA

define moderation

Providing enough but not not too much of a substance. Lower in fats and sugars

Describe the advantages and disadvantages of the USDA food and My Plate Tool which illustrates the USDA food Patterns.

The USDA food patterns assign foods to five major groups— fruits, vegetables, grains, protein foods, and milk/milk products— and recommend daily amounts of foods from each group to meet nutrient needs Encourages greater consumption from certain food groups to provide the nutrients most often lacking in the diets of americans— more vegetables, fruits, whole grains, seafood, and milk/milk products Less sodium, saturated fat, trans fat, cholesterol, and fewer refined grains and foods and beverages with solid fats and added sugar My PLATE: developed to help people choose a balanced and healthful diet missing fats, no subgroups, my plate doesn't give enough instruction

Which macronutrient will serve as the entry substance for the Krebs cycle and forms ATP aerobically?

Triglycerides (Store primarily around subcutaneous tissue of the body; Carbs stores energy as triglycerides around our bodies and is delivered into the cell and in the mitochondria; Used for more endurance, less intense - mild to moderate intensity activities; Be able to list aerobic exercises (cross country running, long distance swimming, etc); Anaerobic = short quick and intense; Deliver to mitochondria of muscle cells)

How many servings of food do you need from each food group in the exchange program and in the USDA food pattern recommendation?

USDA— 2,000 kcal/day for women my age fruits (2 cups), vegetables (2 1/2 cups), grains (6 oz), protein foods (5 1/2 oz), milk/milk products (3 cups), oils (6 tsp), USDA groups food more on vitamin and mineral content exchange is for more macronutrient content