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What are the 4 nutrition concepts?
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Nutr 231A Midterm
Nutrition overview for midterm
| Question | Answer |
|---|---|
| Define Nutrition | The study of foods, their nutrients and other chemical constituents,and the effect of food constituents on human health |
| What are the 4 nutrition concepts? | 1-food is basic need of all humans 2-Foods provide E Nutrients,Other biologically active substances 3-Health problems related to nutrition originate within cells 4-“malnutrition” can result from both inadequate and excessive levels of nutrient intake |
| Define Food security | access at all times to a sufficient supply of safe, nutritious foods for an active, healthful life |
| Define Food Insecurity | is limited or uncertain availability of safe, nutritious foods |
| What is a calorie? | unit of measure of the amount of Energy in a food, NOT a nutrient |
| What is a nutrient? | All of the chemical substances present in food that are used by the body. Everything in our body was once a nutrient in food we consumed. |
| What are the 6 main nutrient categories? | Fats Carbohydrates Protein Vitamins Minerals Water |
| What are carbohydrates? | simple sugars and complex carbs |
| What are proteins? | there are 20 AA, the building blocks of proteins |
| What are the 4 types of fats? | Saturated, unsaturated, essential fatty acids, cholesterol |
| How many vitamins? | 14 |
| How many minerals? | 15 |
| What are the energy nutrients? | Fats, carbohydrates, protein |
| What is the main function of water, minerals, and vitamins? | chemicals needed for conversion of carbohydrates, proteins, and fats into energy |
| What are phyto-chemicals? | major type of biologically active substance found in the body but not considered a nutrient |
| What is an essential nutrient? | nutrient that must be supplied by the diet because the body cannot make sufficient amounts for survival |
| What is a non-essential nutrient? | Nutrients that can be manufactured by the body – but still have vital roles in body processes. Can be present in food, but are NOT required in diet |
| Does everyone need the same amount of nutrients? | We all need the SAME nutrients, but different AMOUNTS (age, pregnancy, health, life style, illness, drug use) |
| What are the DRI's? | Dietary Reference Intakes Recommended daily levels of intake that not only meet the nutrient needs of almost all healthy people (97-98%), but also promote health and help reduce the risk of chronic disease. Developed by US and Canada |
| What are Tolerable upper intake levels? | Safe, upper limits of nutrient intake are abbreviated ULs. Adverse affects demonstrated above this level.They represent total, daily levels of nutrient intake from food, fortified food products, and supplements that should not be exceeded |
| When do problems in your body occur? | When the cell's need for nutrients differs from the amount supplied |
| What is a deficiency? | develops after a period of insufficient intake of an essential nutrient when tissue reserves of the nutrient become depleted |
| Humans have ________ adaptive mechanisms to manage variations in nutrient intake | limited. Such as ability to excrete excess or store in fat |
| Malnutrition is caused by x, y, z/ | Poor diets disease states genetic factors |
| Some groups are at a higher risk for being inadequately nourished than others. Name some | women- pregnant/breastfeeding infants/growing children the ill the elderly |
| Can poor nutrition cause disease? | Yes! heart disease, hypertension, cancer, osteoporosis, and other chronic diseases. high in saturated/trans fat- heart disease Diets low in vegetables and fruits are related to cancer. Low-calcium- osteoporosis. High-sugar-tooth decay |
| What are the 3 characteristics for a healthy diet? | Adequacy, variety, balance |
| What does it mean when a food is Nutrient-dense? | Foods that provide multiple nutrients in appreciable amounts relative to calories |
| what does it mean when a food is Energy-dense? | Foods that provide higher levels of calories relative to nutrient content |
| Are there good or bad foods? | No! It is the combination of foods and the amounts that determine whether a diet is healthy or unhealthy |
| T/F: All of our body's cells/tissues are in a constant state of renewal> | True! |
| All cellular maintenance activities are X dependent | Nutrient |
| Raw materials needed for renewal are derived from the X consumed in foods. | nutrients |
| X and Y are processes that make nutrients in foods available for use by the body. | Digestion and absorption |
| What happens during digestion? | secretions break down food into absorbable pieces vitamins and minerals are released! |
| How long is the digestive tract? | 25-30 ft |
| Define ingestion | taking food into the mouth |
| Define digestion | foods are broken down into smaller and smaller units to prepare nutrients for absorption |
| what are the 2 types of digestion? | Chemical- breaks molecules apart via digestive secretions, gastric juices, and enzymes Mechanical- physically breaks large chunks down |
| Define absorption | the process by which the nutrients and other substances enter the circulatory or lymphatic system |
| Define excretion | removal of any food stuff or nutrient that has not been absorbed in the intestine |
| Define motility. What are the 2 types? | movement by the muscular components of the digestive tract; peristalsis-rhythmic wavelike contractions segmentation- forward and backward muscular action |
| Digestion is facilitated by _______ manufactured in the digestive system. | Enzymes |
| What secretes enzymes? | Salivary glands stomach, pancreas |
| What is an enzyme? | complex proteins that speed up reactions and break down foods, not changed by chemical rxns they affect=reusable |
| Although there are over 100, what are the 3 primary enzymes for digestion? | amylase (starch) protease/pepsin (proteins) lipase (fats) |
| Describe chemical digestion in the MOUTH. | chewing causes saliva to be released. saliva lubricates food to be swallowed saliva contains amylase and lipase Amylase starts breaking down starch lipase begins to break down fats |
| What function does the esophagus serve? | transports food from the mouth to the stomach, NO digestion/absorption occurs |
| What does the stomach do? | Releases few teaspoons of chyme into the small intestine until empty, high fiber meals pass more quickly |
| What are the intestines like? What are villi? | Villi help to increase digestion/absorption of nutrients. available SA is about the size of a BASEBALL FIELD! |
| Where are most nutrients absorbed? | The small intestine |
| Digestion is ________ in the small intestine. | Digestion complete when carbohydrates, proteins, and fats are reduced to smaller substances that can be absorbed, and when vitamins and minerals are released. |
| Water and sodium are absorbed where? | The large intestine |
| What is the large intestine like? What is its function? | lots of bacteria live here! use fiber and complex carbs.These bacteria excrete gas and fatty acids that can be absorbed in large intestine. Substances that cannot be absorbed collect in the large intestine and are excreted in the stool. |
| Define absorption. | the end products of digestion are taken up by lymphatic and circulatory systems for distribution to cells of body. |
| This is absorbed into blood vessels. | breakdown products of fat digestion |
| These products enter the blood vessels during absorption. | carbohydrate and protein products |
| Define metabolism. | a series of chem transformations to provide energy/meet nutrient needs |
| What causes heartburn/gastro esophogeal reflux? | return of gastric contents into the esophagus that results in a severe burning sensation under the sternum |
| What is constipation? | straining to pass hard, dry stools; slow movement of feces through colon |
| What is diarrhea? What causes it? | frequent passing of loose, watery bowel movements; Most due to bacterial- or viral-contaminated food or water |
| What is vomiting/ reverse peristalsis? | peristalsis muscles move the contents of the stomach back through the esophagus and forcefully out the mouth |
| What is intestinal gas/flatulence? | production and release of gas from the lower intestinal tract |
| What causes lactose maldigestion? | caused by genetically determined low production of enzyme that digests lactose. |
| What makes up protein? | chains of amino acids |
| Proteins are ________ compounds made of ______. | organic compounds, C, H, O, N |
| What distinguishes proteins from carbs, fats? | Nitrogen |
| How many common amino acids are there to make proteins in the human body? How many essential? Non essential? | 20 common. 9 essential. 11 nonessential |
| What are the 4 major functions of proteins? | 1. Integral structural component muscle, bone connective tissues organs red blood cells hemoglobin hair, & nails makes up enzymes & hormones in body Growth, maintenance & repair of protein-containing structures energy source |
| What is the recommended range of total calories for protein? How many grams? | 10-35% 50-175 |
| What is the recommended range of total calories for carbohydrates? How many grams? | 45-65% 225-325g |
| What is the recommended range of total calories from fat? How many grams? | 20-35% 44-78 g |
| How much protein comes from meat, milk and animal products in the us? | 70% |
| Where does the absorption of protein occur? | Small intestine |
| What has to be removed in order to use protein for energy? What happens to this substance? What does this mean for the body? | Nitrogen is removed from the amino acids then is excreted in the urine leading to greater water needs |
| What do you call a chain of amino acids? What can they do? | a polypeptide can fold into complex shapes |
| What role does DNA play in protein synthesis? | DNA directs protein synthesis and order of amino acids in chains, which determines type and function of protein formed |
| What is the denaturation of proteins? How can you do this in foods? | Change in shape of protein structure due to heat, light, change in pH (too acidic or basic environment), alcohol, or motion Boiling foods or beating egg white Adding lemon juice or vinegar |
| DIetary protein quality varies based on... | amount of protein in food and proportion of essential AA |
| Can individual amino acids be stored in the body? What happens if one or more AA is missing? | Nope; protein synthesis is halted |
| What is a complete protein? | Food sources of high-quality protein found in animal derived products. |
| What is an incomplete protein? | it is deficient in one or more essential AA |
| How can vegetarians get the protein? | beans, lentils, grains |
| High protein diets usually accompany ____- and ___. | high fat and low fiber |
| How can you get a diet high in protein with out excess fat? | beans & grains mixed with lean meats & low-fat dairy products |
| Protein foods are a good source of these 4 micro-nutrients. | Iron, Zinc, Niacin, B12 |
| Loss in 30% of your body's protein results in what? | lower strength for breathing, higher susceptibility for infection, abnormal organ functions, and death |
| What causes Kwashiorkor? How does this likely develop? What do these people look like? | enough calories, not enough protein after child weaned from breast-milk, in sever alcoholics, swollen belly look |
| What causes Marasmus? What is this also called? What do these kids look like? | insufficient calories and protein, aka protein-E malnutrition, skin and bones |
| What preventable diseases are associated with Marasmus? What can complicate Marasmus? | anorexia nervosa & diseases causing cachexia, Infection, diarrhea, and dehydration |
| How much protein is too high? What can this cause? What is it called when you have excessive protein intake relative to carbohydrate and fat? | 45%, nausea, weakness, and diarrhea; diets very high in protein result in death after several weeks termed “rabbit fever” |
| High protein diets have been implicated in these as well. | weak bones, kidney stones, cancer, heart disease, and obesity |
| What about AA supplementation? | High intakes of individual amino acid supplements can harm health by disrupting protein synthesis Amino acid supplements: May cause loss of appetite, diarrhea, & GI upsets Increase workload of liver and kidneys, & likelihood of dehydration |
| What about AA and protein powder to build muscle? And for athletes? | Only in combination with exercise and good diet, most athletes get enough through regular diet, may benefit 15 additional grams |
| Where do most carbohydrates come from? | Plant sources |
| How are carbohydrates made? | photosynthesis: energy from the sun stored chemically as carbohydrate in plants |
| What organic compounds are Carbohydrates made of? | C, H, O |
| How many calories/g do carbohydrates have? | 4cal/g |
| What are some functions of carbohydrates? | Sparing protein, dietary fiber, sweetening agent |
| What are the 3 types of carbohydrates? | 1) Simple sugars 2) Complex carbs (starches) 3) Total fiber |
| What are the 2 types of simple sugars? | Monosaccharides and disaccharides |
| What are the 3 monosaccharides? | Fructose Glucose Galactose |
| What is a disaccharide? What are the 3 kinds? | consist of 2 linked molecules sucrose (table sugar)= glucose+fructose maltose (malt sugar) = glucose+glucose lactose (milk sugar) = glucose+galactose |
| How can glucose be used in the body? | Immediate energy source to all cells Converted into glycogen (limited store in liver(90g) muscle(150g)) Converted into adipose tissue (unlimited storage) |
| What is the function of insulin? | controlling blood glucose levels, required for glucose uptake into cells enhances conversion of excess glucose to glycogen (glycogenesis) enhances storage of excess glucose to fat in adipose tissue |
| What is the glycemic index? | a measure of the speed with which the carbohydrates in food are broken down to glucose (sugar) and enter the blood stream, causing a rise in blood sugar |
| List some high glycemic index foods and low glycemic index foods. | High- Glucose, white bread, baked potatoes, jelly beans Low-Fructose, xylitol, hummus, apples, all-bran cereal |
| What is the greatest source of sugar for a lot of people in the US? | soft drinks |
| Food sugars are chemically similar/dissimilar? How many calories/g? Other nutrients? | similar! 4 cal/g and not a lot of other nutrients |
| How much sugar is ok? (%) | Less than 10% of total calorie intake is good |
| Why is sugar bad? | simple sugar foods=poor source of nutrients, only calories can also be high in fat more sugar indicates lower vitamins and minerals tooth decay |
| What does sugar do to your teeth? | Sugar and tooth decay/dental caries (disintegration of teeth due to acids produced by bacteria in the mouth that feed on sugar) related to: exposure time important variable “stickier” sweets more apt to promote decay |
| What contributes to tooth decay? | Stickiness and frequent consumption of sugary/starchy foods increases tooth decay Eating sticky foods Eating sugary foods between meals Frequently sipping sweetened beverages Chewing sugary gum |
| What are baby bottle carries? | Infants who fall asleep with a bottle (sugar water, milk, or formula) may develop severe decay |
| What are sugar alcohols (reduced energy sweeteners)? Calories? Teeth? Negative effects? | contain 4 calories per gram reduced absorption causes less dental caries may cause gas or diarrhea |
| What is aspartame? Teeth? Can you cook with it? | Nutrasweet bonding of amino acids phenylalanine & aspartame no tooth decay not stable under heat |
| What is saccharine? How long have we used it? | Sweet n' Low 100+ years |
| What is sucralose? Can you cook with it? Teeth? | Splenda derived from sugar stable in baking no tooth decay |
| What are the 2 simple carbohydrate? | Monosaccharides Disaccharides |
| What are the complex carbohydrates? | polysaccharides |
| Do people get enough fiber? How can you get enough? Do cooked foods have less fiber? Fast food? | Nope, Eat whole-grain breads, high-fiber cereal, and dried beans and five servings of vegetables and fruits daily No, cooked foods and raw have same amount Fast Food is poor in fiber |
| Can fiber be digested? | Nope |
| What are the 3 fiber classifications? | functional fiber dietary fiber total fiber |
| What is functional fiber? Two types? What do they do? | Insoluble: full-feeling, help control post-meal glucose rises, prevent constipation Soluble: decrease fat/cholesterol absorption |
| What are the benefits of fiber? | helps body function more efficiently lowers risk heart disease, colon cancer, obesity, constipation, hemorrhoids, diverticular disease lower blood cholesterol assists in blood glucose contro |
| How much fiber do you need? | 25-40 g/d |
| Does soluble fiber chemically combine with water? What are some examples? | Yeppers beans, peas, lentils, fruits, oat bran, oatmeal, barley, corn, carrots, white potatoes |
| Does insoluble fiber chemically combine with water? What are some examples? | nope Cellulose whole grains, unrefined cereals, vegetables, seeds, popcorn, nuts |
| What is diabetes? | Related to abnormal utilization of glucose by body, defects in insulin secretion and /or action resulting in inappropriate utilization of carbohydrates and thus elevated blood sugars |
| What are the 3 types of diabetes? | Type 1 Type 2 Gestational |
| What are some hyperglycemia symptoms? | blurred vision, frequent urination, weight loss, infection, delayed wound healing, hunger/thirst, fatigue |
| Long term effects of diabetes: Number 1 killer of diabetics? | Heart disease(no 1 killer), hypertension, nerve damage, blindness, kidney failure, stroke, amputation |
| What is pre-diabetes? What are some risk factors? | blood glucose levels are above normal, but not high enough for dx of DM Risk factors include abdominal obesity, inactivity, and genetic predisposition |
| How can you prevent/delay the onset of type 2 diabetes? | Weight loss/healthier food choices & more physical activity |
| What is insulin? What are some of its functions? | a hormone produced by the pancreas: Functions to lower blood glucose levels Facilitates passage of glucose into cells Enhances storage of glucose as glycogen in liver/muscle cells Enhances storage of excess glucose as fat in adipose tissue |
| What is insulin resistance? WHat contributes to it? | When cell membranes have reduced sensitivity to insulin, more insulin than normal is required to transport glucose into cells, leading gradually to elevated blood sugars Obesity, Low levels of physical activity, & Genetic predisposition |
| Who gets type 2 diabetes? | Most likely to occur in overweight or obese, inactive people |
| How can you manage type 2 diabetes? | Weight loss alone improves Blood Glucose control (5-10%) Proper diet crucial Regular exercise program (150+minutes/wk) Medications/insulin if needed |
| What is type 1 diabetes? | autoimmune disease that results in an inability to produce insulin Type 1 diabetes requires insulin injections |
| How can you manage type 1 diabetes? | Diets designed to match insulin doses to food intake, either by set meal doses or CHO counting, to keep BS in normal ranges Carefully planned meals are consumed in specific amounts Physical activity improves BG levels and insulin utilization |
| What is hypoglycemia? What are some symptoms? How often does it occur? | Defined as abnormally low blood glucose levels Symptoms include irritability, anxiety, weakness, sweating, rapid heart beat and hunger True hypoglycemia is rare Often related to erratic eating patterns or inadequate intake |
| How many calories per/g of fat? | 9!!!! (super energy dense) |
| What do fats carry? | Essential fatty acids, fat-soluble vitamins, phytochemicals |
| What do sat/trans fats do to cholesterol more than other fats? | Raise blood cholesterol |
| What does excessive fat intake promote? | Weight gain, obesity, low nutrient density, |
| When you have more than 30% of calories coming from fat, what type of foods should you eat? | Unsaturated fats! |
| Are fats soluble/insoluble in water? | Insoluble |
| What are the 3 lipid groups? | Fats/triglycerides (98% of lipids in food/body) Phospholipids Sterols |
| What is the structure of a triglyceride? What are the 2 essential fatty acids? They are ____ soluble? | 3 fatty acids + 1 glycerol molecule essential fatty acids (linoleic & linolenic), fat soluble vitamins |
| What are the 4 fat soluble vitamins? | A, E, D, K |
| How do fats contribute to food flavors, and hunger? | fats absorb and retain flavor Fats contribute to fullness fats stay in stomach longer are absorbed over a longer period of time |
| What do fats do for cell membranes? | fats give cell membranes flexibility and integrity regulate the transfer of nutrients |
| Fat is stored in the body as ---------- for ______. How many calories per pound? | adipose tissue, Energy 3500 calories/lb |
| Excess calories from protein and carbohydrates are converted to triglycerides and stored in the body as ______- | adipose tissue |
| What do fats do for the organs? | cushion the kidneys and heart protects and insulates the organs for temperature regulateion |
| What is a saturated fatty acid? @ room temp? | C molecules have as much H as possible Solid at room temperature |
| What is an unsaturated fatty acid? @ room temp? What is the source of most? | C molecules don't have as much H Liquid at room temperature Plant foods are the source |
| What does it mean to be monounsaturated? Poly unsaturated? | Mono=1 C bond is unsaturated Poly=multiple C bonds unsaturated |
| What is linoleic acid? | An Omega 6 essential fatty acid, that Americans consume a lot of |
| What is linolenic acid? What foods is it in? | An Omega 3 essential fatty acid (DHA/EPA) Found in walnuts, flaxseed, canola oil, and soybeans Best sources are marine oils due to content of DHA and EPA |
| What does regular consumption of Omega 3 fatty acids lead to? | decreases risk of heart attack, irregular heart beat, sudden death decreases plaque formation in arteries lowers high blood pressure decreases the risk of stroke |
| What does the hydrogenation of fats do? Where can you find these? | makes unsaturated fats more solid and stable can improve taste and texture structure of fat changed from a naturally occurring “cis” to a “trans” configuration present in many margarines, shortenings, and processed foods |
| What are trans fatty acids? Where can you find them? | Trans fatty acids raise blood cholesterol levels more than any type of fat Trans fat comes from hydrogenated vegetable oils More stable/longer shelf life |
| When did the FDA require that the Nutrition Fact Panel list trans fat? | Jan 1 20006 |
| Where is cholesterol found? | Animal Foods |
| Where does cholesterol come from? | 2/3 produced by liver 1/3 from diet |
| Is cholesterol essential? WHy? | No, b/c the liver produces it |
| Where is cholesterol found? What does it do? | Every cell of your body building block for estrogen/testosterone and Vit D Major component of nerves and brain |
| Can cholesterol be used for energy? | Nope |
| What is the purpose of a fat substitute? | Imitate taste, texture, and cooking properties of fats with fewer calories When used in food products reduces total fat content of food item/overall diet |
| What is Olestra/Olean? What does it mean for calories? Is it heat stable? Does the body absorb it? | A synthetic fat, with a different configuration from triglycerides, not digested or absorbed by body dramatic caloric reduction in food products when used as fat replacer sensory qualities of fat heat stable |
| What diseases do fat contribute to? | Coronary artery disease Cancer Heart Disease Type 2 Diabetes |
| What are some modifiable risk factors for CAD? Unmodifiable? | : smoking, sedentary lifestyle, stress, diabetes, elevated cholesterol, hypertension, obesity (central adiposity) Unmodifiable: age, family history, gender (male) |
| What are the 2 types of lipoproteins? | HDL- good cholesterol LDL- bad cholesterol |
| What is LDL? What disease is high levels associated with? | Primary carrier for cholesterol in the blood Associated with increased risk for heart disease Elevated levels injure arteries and promote plaque formation/progression of CHD |
| What is HDL? What disease does it reduce risk for? | Associated with reduced risk for heart disease Plays a role in transporting cholesterol away from arterial walls |
| Intake of trans/sat fats should be high/low? | LOW |
| How can you increase your EPA and DHA? (Omega 3's) | Eat more fish |
| What is a good cholesterol intake per day? | Less that 200 mg/day |
| What are vitamins? | chemicals in food required in small amounts for normal growth and health, chemical substances that have specific metabolic functions |
| Do vitamins provide energy or serve as components of body tissues? | Nope |
| What do adequate vitamin intakes protect people against? | Deficiency diseases and chronic diseases |
| Every vitamin has a range of intakes where it functions best. T/F | True |
| What do intakes above or below the recommended amount do to to health? | Impairs the body's functioning |
| What is the best strategy for boosting your vitamin intake? | Eating at least 5 servings of fruits and vegetables a day |
| How many vitamins are there so far? | 14 have been discovered |
| How can you classify vitamins? | Water or fat soluble |
| What is the primary function of vitamins? | activating enzymes (serving as co-enzymes) in the conversion of macronutrients in to energy |
| What is a co-enzyme? | are involved in reactions that build and maintain body tissues such as bone, muscle, epithelial and red blood cells |
| Are vitamins considered essential nutrients? | Yes because all are vital to health and the body cannot produce enough of them |
| What are the 4 fat soluble vitamins? | A, E, D, K |
| Because fat soluble vitamins are not soluble in water, they require what for digestion? | Bile |
| Where are fat soluble vitamins stored? | in fatty tissues and the liver |
| Can you get too many fat soluble vitamins? What happens? | Yes, they can be toxic |
| What do fat soluble vitamins generally do in the body? | serve structural and regulatory processes in the body |
| Does it take longer for fat soluble or water soluble vitamin deficiencies to develop? | Fat soluble because they can be stored longer |
| What vitamins are water-soluble? | B vitamins and C |
| What is the primary function of water-soluble vitamins? | serve as co-enzymes |
| How do water soluble vitamins travel in the body? | freely in circulation and cells |
| How do you excrete excess water soluble vitamins? | through the kidneys in urination |
| What amount of water-soluble vitamins can be stored in the body? | a small amount |
| When would someone need more water-soluble vitamins? | pregnancy, lactation, growth, fevers, injury, surgery, and alcoholism |
| How long does it take for a water soluble vitamin deficiency to develop? | weeks or months, not too long |
| What do you need vitamin A for? | eyesight, night vision, integrity in epithelial cells, immune system, bone health |
| What are the major sources of Vit A? What about beta-carotene? | A- Animal foods, b-carotene-Brightly colored orange, yellow, and green vegetables/fruits, fortified skim milk. |
| How can you get vitamin D? | synthesized by sunlight precursor sterols, Fortified milk |
| What are the vitamin D functions? | bone growth helps maintain Calcium levels |
| What are risks of vit D deficiency? | Rickets, and osteomalacia |
| What is the main function of vitamin E? What disease can it help prevent? | Antioxidant, may help reduce heart disease |
| Do you see vit E toxicity? | not often |
| Where do you get vit E from? Where does 60% of the American diet come from? | plants, most from nut and seed oils |
| What is the main function of vitamin K? | blood clotting |
| What can a vit. K deficiency lead to? | uncontrolled bleeding (hemorrhage) |
| What are the sources of vit. K? | Dark green leafy vegetables (spinach) and liver Produced by bacteria in the intestines |
| What are your 10 water soluble vitamins? | B vitamins (Thiamin, Riboflavin, Niacin, Folate, B12, B6/Pyridoxine, Biotin, Pantothenic Acid, Choline) Vitamin C |
| What is the main function of Thiamin(B1)? | energy metabolism |
| What disease does Thiamin deficiency lead to? | Beriberi |
| What is the main function of Riboflavin? | Energy metabolism |
| Can you have a riboflavin toxicity? | Not any reported |
| What is a major source of riboflavin? How can it be destroyed? | Milk, it's destroyed by ultraviolet light |
| What are the main functions of niacin? | energy metabolism Pharmacologic doses, 3-9 grams, may lower LDL cholesterol, increase HDL cholesterol |
| What is the deficiency disease associated with niacin? | Pellagra |
| What are the main sources of niacin? | high protein foods |
| What is folate for? | new cell synthesis |
| What is the deficiency disease associated with folate? | Megalobolastic anemia |
| What are some sources of folate? | leafy greens, fortified grains |
| What is the purpose of folate during pregnancy? How much do you need> | 400 micrograms of folic acid before and in pregnancy prevents about 2/3 of cases of neural tube defects in newborns |
| What are neural tube defects? | abnormalities of spinal cord and brain most common birth defect |
| What is the function of vitamin B12? | new cell synthesis |
| Who needs B12 supplementation? | Vegans, elderly, gastric bypass patients |
| Where do you find vitamin B12 | Animal foods only |
| What is another name for Vitamin B6? | Pyridoxine |
| What is the function of pyridoxine? | amino acid synthesis and metabolism |
| Who is at risk for deficiency? | chronic alcohol abusers |
| What is the function of pantothenic acid? | energy metabolism |
| When did Choline become classified as a B vitamin? | 1999 |
| What is the function of choline? | transport and metabolism of lipids |
| What are the functions of vitamin C? | Collagen synthesis, antioxidant, enhances iron absorption |
| What does vitamin C deficiency lead to? | Scurvy |
| where can you get vitamin C? | citrus fruits, vegetables and fruits |
| Who should consider supplementation? | Pregnant/lactating women (folate/iron) Women with heavy bleeding (iron) Women of childbearing age (iron, folate, calcium) Smokers (B vit/C) Alcoholics (B1, Folate, B6, C) Vegetarians (calcium, iron, zinc, vitamin B2 and B12, vitamin D) |
| Who should take a multivitamin? | Individuals with limited milk intake and/or sun exposure (calcium, D) > 70 years of age (calcium, D, B6, B12, zinc) Some infants Vitamin D (breastfed infants), fluoride, iron |
| If taking multi-vit, what % DV should you take? | less than 100% |
| What vitamins serve as antioxidants? | Beta-carotene (A), E, C |
| What is the function of antioxidants? | can prevent/repair damage to cells caused by free radicals by stabilizing oxidized molecules |
| What is a precursor? | a nutrient that can be converted into another nutrient |
| What is a UL? | indicate levels of intake from foods, fortified foods, and supplements that should not be exceeded |
| How many essential minerals are there? | 15 and water |
| What are the functions of water? | hydration, temperature control, transport, & removal of waste products, medium for chemical reactions |
| What is the largest component of the diet and body? | Water |
| What is the body's main source of fluoride? | water |
| How much of an adult body is water by weight? | 60-70% |
| How much water in: Blood, tissues, bone, fat cells? | 83% 75% 22% 10% |
| HOw much water do you need per day? | enough to replace losses from urine, sweat, stool, respiration |
| What happens to the thirst sensation with age? | It declines |
| When do you need extra water? | during illness, High-protein diets High fiber diets Alcohol consumption Working in hot, humid conditions Athletes |
| How can you check your water loss? | check your weight before and after an activity |
| How much can strenuous activity increase your water needs by? | 50% |
| How much water is in fruits/vegetables and meats? | 70-90% in fruits/veg 50-70% in meats |
| HOw much water do physically inactive people need? | 2 cups per 500calories |
| How much fluid is needed from liquids for men? Women? | 12c 9c |
| How many cups of water per day is associated with a reduced risk of bladder, breast, & colon cancer and kidney stone formation ? | 10 c |
| What are some symptoms of dehydration? | nausea & dizziness lightheadedness & headache fast heart rate increased body temperature fatigue & impaired mental focus dry sticky mouth unable to produce tears dry skin low urine output; darker color |
| What can dehydration lead to? | kidney failure and even death |
| What causes hyponatremia? | low sodium levels in the blood caused by excess water levels |
| Where is water intoxication documented? | marathon runners infants in conjunction with certain medications |
| How much of the earth's water is fresh water? | 3% |
| Who is responsible for the safety of the public water supply in the US? | EPA |
| Who monitors water quality? | Local water utilities |
| Is bottled water superior? Who regulates it? | Nope, no better than tap water, The FDA regulates |
| What is hard water? | Contains more minerals carbonates and sulfates |
| What is soft water? | naturally or filtered low in minerals |
| How many minerals are considered essential? | 15 |
| The bioavailability of minerals depends on what? | food source & foods consumed concurrently |
| What do charges do for minerals? | allow them to combine to form stable compounds *bones teeth cartilage+ |
| What do charged minerals do for the body? | stimulating muscle contraction & nerve impulse propagation help maintain adequate water balance in body assist in acid-base balance act as cofactors |
| Minerals can serve as cofactors, what does that mean? | certain minerals are needed to activate certain proteins to complete enzymes |
| Can mineral charges be a problem? | Yes, they can combine with other substances in food and form highly stable and difficult to absorb compounds |
| What is the function of the mineral K? | role in water balance along with sodium key role in muscle & nerve activity |
| What can excess/deficiency in K lead to? | irregular heart beat |
| What are some common sources of K? | bananas, potatoes, tomatoes, oranges, milk & milk products |
| What is the function of phosphorous? | component of bones and teeth |
| Where can you find phosphorous? | milk & milk products, meats, seeds & nuts |
| What is the function of fluoride? | formation/maintenance of tooth enamel, prevents tooth decay |
| Where is fluoride found? Can filters remove it? | Water supply, not removed by filters |
| What does excess intake of fluoride lead to? | discoloration of teeth and bones |
| What are the functions of Zinc? How many are there? | growth, taste, smell, hearing, immune function, carbohydrate metabolism more than 200!!! |
| What is iodine for? | Component of thyroid hormone that help regulate energy production & growth |
| What does iodine deficiency lead to? Where are you more likely to find it? | goiter, inland |
| What is the function of Calcium? | bone formation and osteoporosis prevention muscle contraction nerve signaling blood clotting |
| What is remodeling? How often are they completely replaced? | process undergone by bones to repair and replace them bones replaced every decade |
| How long do bones develop and mineralize? | first 30 years of life |
| What does higher peak bone mass result in? | decreased osteoporosis risk |
| How can you increase your bone mass before age 30? How can you preserve it? | adequate calcium and vitamin D |
| What does vitamin D? | increase calcium absorption |
| Where can you find calcium? How much do you need? | Dairy products Soy milk Tofu Kale, broccoli, & bok choy Calcium-fortified foods Daily calcium intake needs: 1-1.3 grams or 1000 to 1300 milligrams (mg) |
| 1/2 of females in the US consume this much calcium a day? | Less than 600 mg |
| What contributes to decreased milk and calcium consumption? | Increased soft drink consumption |
| How many men/women are affected by osteoporosis? | 1/8 men, 1/4 women |
| What are non changeable osteoporosis risk factors? | female, menopause, Caucasian/Asian descent, thinness, genetics |
| What are some changeable osteoporosis risk factors? | Ca deficiency, smoking, excessive alcohol, ovarectomy before 45, inactivity, Vit. D deficiency |
| Can you consume too much Ca? | yeppers |
| What is the main function of iron? | transport of oxygen as part of hemoglobin in red blood cells |
| What are the two forms of iron? Where do you find them? Which has a higher bioavailability? | Heme-iron sources *higher bioavailability Non-heme-plant sources |
| Where can you get iron from? | liver, red meat, dried beans, fortified cereals, raisins, & prune juice Cooking foods in iron & stainless steel pans can provide significant source of iron |
| What can improve iron absorption? | Vitamin C |
| What protects from iron absorption and deficiency? | 1) Low levels of iron stores increases absorption 2) When iron stores high, less iron absorbed |
| What are some signs of iron deficiency? | fatigue & weakness short attention span & irritability poor appetite increased susceptibility to infection |
| What does iron-defeciency anemia lead to? | paleness, exhaustion, rapid heart rates |
| What about excess iron? | can not be easily excreted |
| What is hemochromatosis? | – an inherited disorder resulting in over absorption of iron |
| What was a major change in the 2010 Dietary Guidelines? | decrease in sodium recommended intakes 1500 milligrams per day for: +51, All African Americans, high blood pressure, chronic kidney disease, or diabetes Others=2300 milligrams per day Average US= 3000 |
| What does hypertention increase the risk of? Hypertension increases with... | for heart disease, kidney failure, stroke, & myocardial infarction increase with age |
| What is normal blood pressure? | < 120/80 mm Hg (millimeters of mercury) |
| How much hypertension has no direct cause? What are some risk factors? | 90% called essential hypertension Risk factors for hypertension : Age & family history High sodium diet, obesity, physical inactivity, excess alcohol consumption, low fruit & vegetable consumption |
| How can you improve blood pressure? | Reduction in salt intake, weight loss, and physical activity improve blood pressure |
| What are the recommended sodium intakes? | Between 1500 and 2300 mg/day |
| How many mg of sodium in one teaspoon of salt? | 2400 mg |
| What is the DASH diet? | Dietary Approach to Stop HTN (DASH) diet based on vegetables, fruits, low-fat dairy products, whole grains, poultry, & fish |
| How can you cut back on sodium intake? | Don't add salt to foods; use spices and lemon juice instead Consume fresh/frozen fruits & vegetables no-salt-added canned foods Select low-sodium foods (check food label) Avoid high-salt processed foods including salad dressings, pickles, canned soup |
| Do all processed foods TASTE salty? What happens to sensitivity | Nope, older people have lower sensitivity to salt |
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