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Nutrition Chapt. 4-6

QuestionAnswer
1. What provides more than double the calories than carbs or proteins in equals amounts Fats
2. Saturated fats and trans fats are which type of fats Bad fats
3. What is the biggest source of saturated fats for American diets Ground beef
4. Lipids are made up of what 3 different types of fats Triglycerides (fats, oils) phospholipids and sterols
5. What is defined as water insoluble, energy-yeilding compounds composed of carbon, hydrogen and o2 atoms Lipids
6. What form is the major storage form of fats in the body Triglycerides
7. All foods contain what type of fats Saturated, monounsaturated and polyunsaturated
8. Which fats are labeled good fats Unsaturated fats, including monounsaturated and polyunsaturated fats
9. What are the two types of polyunsaturated fats Omega-6 -- safflower, soybean oil Omega- 3 – fish oils, fatty fishes
10. What type of fats is said to lower LDL-cholesterol Monounsaturated fats
11. What has been shown to lower serum triglyceride levels, lower BP, decrease stroke risks and certain types of cancers Omega – 3
12. What type of fats are said to raise LDL-cholesterol Bad fats – saturated, hydrogenated, trans fats
13. What adds texture to foods, is solid at room temp and raises LDL-cholesterol Saturated fats
14. Where are you going to find most of the hydrogenated fats consumed which contribute trans fats In commercially prepared goods
15. What is a safe amount of trans fat per day 2 g.
16. Cholesterol is exclusively found in what Animals – (meat and eggs)
17. Cholesterol is a ______ and is in every cell membrane used to make what A sterol, makes bile acids, steroid hormones, and vitamin D
18. What are some general functions of fats in the body Provide energy, provide protection for organs, insulate against the cold, absorption of vitamins A,D,K and E
19. Fats provide what percent of the body’s calorie needs at rest 55% 9 cal/g
20. What type of cells solely rely on glucose for every Brain cells and CNS cells
21. Each pound of body fat provides how many calories 3500 calories
22. What are the only fruits with natural fat Avocado, coconut, olives
23. The majority of calories in nuts come from what Fats
24. White meat is lower in fat than dark (T/F) True
25. What are some examples of lean meats Beef loin and round, veal, lamb, pork tenderloins, deer
26. High fat diets are high in calories and increases the risk of what Obesity, which increases the risk of heart disease, hypertension, stroke, type 2 diabetes
27. What advise might you give a PT who needs to eat less fat Think small changes, make changes gradually, be positive, use the plate method, and watch portion sizes
28. What are some strategies for reducing and modifying fat intake Eat less meat, eat leaner meets, sub low-fat for non-fat, limit fats for flavoring, and eat more veggies, use good fats in moderation
29. What is the RDA of cholesterol intake 200-300 mg/ day or less
30. What is Olestra A Fat replacer
31. What is produced through the hydrogenation process Trans fats
32. What do fat replacers do Reduce fat intake, calorie intake, though it can cause GI problems b/c it is not absorbed
1. What is it called when you add nutrients back into a produce that was lost during processing Enrichment
2. What is it called what you add nutrients that are not naturally found in a food Fortification
3. Vitamins are referred to as Micronutrients
4. What are individual molecules that do not provide energy but are needed for energy metabolism Vitamins
5. Can the body make vitamins, with a few exceptions No, they are essential in the diet
6. All B vitamins work as what Coenzymes to facilitate chemical conversions that extract energy
7. What are major antioxidants in the body Vitamins C, E and beta-carotene
8. In megadoses vitamins function as what A drug – ex. Niacin –lowers LDL-cholesterol Vit. C – promotes healing
9. Which Vitamins are fat-soluble A,D, E and K
10. What are sources of Vitamin A Retinol (liver, milk, egg yolk) and Beta-carotene (green leafy veggies, broccoli, carrots)
11. What are some issues that may arise with lack of Vit. A Night blindness, bone growth development,
12. What are some sources of vitamin D Sunlight on skin, egg-yolks, fortified milks, cereals
13. Where is Provitamin A carotenoids found In plants
14. What is Vitamin A best know for in humans Normal vision, gene expression, reproduction, embryonic development, immune system functioning
15. How much sunlight is needed to get a daily requirement of vitamin D 5- 10 min of exposure
16. What 3 foods provide vitamin d naturally Fatty fish, liver and egg-yolks
17. Where is Vitamin K is mostly found In plants, leafy greens, liver and milk
18. How does Vitamin K help with blood clotting It’s a coenzyme essential for synthesis of prothrombin and 6 other proteins needed for normal blood clotting
19. What type of vitamins are absorbed directly into the blood stream and are needed daily because there is no reserve storage Water soluble
20. How are water-soluble vitamins excreted when consumed in excess In urine
21. What are some sources for Thiamin (b1) Whole grains, enriched breads and cereals, nuts, dried beans and peas
22. What are some sources for Riboflavin (B2) Milk, dairy, whole grain cereals and breads, eggs, meats, leafy veggies
23. What are some sources for Niacin (B3) Meat, fish, poultry, fruits, leafy greens, whole grains, nuts, dried peas & beans
24. What are some sources for Folate Leafy green veggies, dried peas and beans, seeds, liver, OJ, fortified stuff with folic acid
25. What are some sources for Vitamin B12 Animal products, meats, fish, poultry, shellfish, milk, eggs, and fortified foods
26. What is the importance of Folic acid for an expectant mother Prevents neural tube defects by 50%
27. Who is advised to increase their Vitamin C intake Smokers, chronic users of aspirin, and oral contraceptives
28. Who needs vitamin supplements Women capable of becoming pregnant, people over 50, vegans, dieters, picky eaters, alcoholics
29. When is the best time to take a supplement With meals
30. What is different about the mature formula of vitamins They have less iron and vitamin k
31. What does the solubility of vitamins determine How they are absorbed, transported, stored and excreted
32. What is the percent of Americans who consume 5 or more servings of fruits and veggies 23.1%
1. What are some of the functions of water Provide shape and structure to cells, regulated body temp., aids in digestion and absorption, transports nutrients, and eliminates waste products, lubrication
2. What is the best thirst quenching fluid and is calorie free Water
3. What are the general functions for minerals Structure of body tissue, fluid balance, acid-base balance, nerve cell transmissions, vitamin, enzyme and hormone activity
4. Where does 75% of the sodium consumed by Americans come from Salt and sodium preservatives added to foods by manufacturers
5. What are some examples of the processed foods high in sodium Canned soups, meats, and veggies, fast food restaurants, pizza, processed meats
6. What types of food provide potassium Fruits, veggies, dried peas and beans, whole grains, milk and meats
7. What is the recommended average intake of potassium daily 4700 mg/day
8. what is potassium believed to do Maintain lower BP, lessen effects of high sodium intake, reduce kidney stones, and reduce bone loss
9. what are some sources of calcium Milk, milk products, fortified OJ, small fish, dried peas and beans
10. how much does the national academy of science recommend daily of calcium 1000-1200 mg/ day
11. sodium, potassium and calcium are said to regulate what Blood pressure
12. what vitamin helps iron absorption Vitamin c
13. how much of the worlds population is affected but iron deficiencies Aprox 30%
14. What groups are more likely to have inadequate iron intake Infants, toddlers, elderly, teen girls, pregnant women
15. Sodium, potassium and chloride are examples of what Electrolytes
Created by: cspearsall
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