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Nutrition Final Exam
exam prep
| Term | Definition |
|---|---|
| benefits of eating plant sources of protein | fiber, sustainability, low saturated fat, less expensive |
| two food protein sources that make up for each other’s inadequate supply of specific EAA | complementary proteins |
| RDA for protein intake | 0.8g/kg BW |
| when did we stop seeing additional benefit to protein consumption for muscle growth? | 1.6g/kg BW |
| are we generally deficient in protein in the US? | no |
| hormone released to help with protein digestion | CCK (cholecystokinin) |
| is our weight determined by nature or nurture? | both |
| nurture | environment, lifestyle, impoverished homes = increased risk for obesity, knowledge around cooking |
| nature | genetics, set point theory = individuals may have a predisposed weight |
| body composition assessment tool used to “pinch” the fat on various sites of the body | skinfold measurement |
| body composition assessment tool where subject is submerged in water | hydrostatic weighing/underwater weighing tank |
| red flags associated with an unhealthy diet | celebrity endorsement, promotes use of supplements, unrealistic promised quick weight loss, short-term vs long-term treatment, restrictive |
| what are some potential nutritional concerns for someone who undergoes gastric bypass surgery? | less stomach SA so challenges around nutrient absorption (poor nutrient absorption), not eating as much so need to get nutrients with significantly less calories (often utilize supplements), malnutrition, vomiting, diarrhea, dehydration |
| mineral added into most table salt | iodine |
| mineral related to teeth health and has a relatively low UL for children | fluoride |
| approximately how much salt do we need to meet our sodium needs | 1 tsp |
| a postmenopausal woman who smokes and has a low calcium intake is at increased risk of this condition | osteoporosis |
| osteoporosis | bone mineral density is decreased |
| iron found in plant sources and not as easily absorbed | nonheme |
| this is a vitamin that is found in carrots and is fat soluble | Vitamin A |
| individuals with darker skin pigmentation and exclusively breastfed infants may both be at higher risk for this vitamin deficiency | Vitamin D |
| essential nutrient that is needed to ensure proper blood clotting in the body | Vitamin K |
| populations that might benefit from Vitamin K supplement | infants, people on a long dose of antibiotic |
| disease discovered in sailors whose diets were lacking in Vitamin C | scurvy |
| this B vitamin in high amounts may be helpful in lowering LDL cholesterol | Niacin (B3) — but could have side effects |
| components of the DASH diet? | high in calcium, potassium, and magnesium, low in fat and sodium, very high in fruits and vegetables, rich in low-fat dairy |
| DASH stands for | Dietary Approaches to Stop Hypertension |
| protein needs for older adults | increase daily protein intake (> 1g/kg), exercise |
| do we need protein supplementation? | not necessarily, resistance training accounted for 90% of muscle improvement |
| protein calorie malnutrition two types: | Marasmus, Kwashiorkor |
| marasmus causes | starvation and insufficient protein and calories |
| marasmus symptoms | extreme weight loss, muscle wasting |
| kwashiorkor causes | marginal amount of calories and insufficient protein |
| kwashiorkor symptoms | swelling, protruding belly, muscle wasting, skin changes, hair changes |
| concerns of the Paleo Diet | very strict diet, inadequate research to support it, expensive, lack of variety, need for supplementation, exceeds recommendations for fat and protein, falls short of carb needs |
| good attributes of the Paleo Diet | rich in high-quality protein and produce, low in added sugar and sodium, more whole grains, wide variety of fruits and vegetables, minimally processed |
| plant proteins are | low in saturated fat, high in fiber |
| animal proteins | are high in saturated fat, may increase risk of CVD, but provide vitamin B12, iron, and high-quality protein |
| high quality protein | contains ample amounts of all 9 EAA |
| low quality protein | low in 1+ EAA |
| reasons someone chooses to follow a vegetarian diet | ethics, religion, economics, health |
| vegan diets require ____ | complementary proteins |
| body composition assessment tool that determines the body volume and air displaced in a sealed chamber | BodPod |
| body composition assessment tool that uses a low-energy current to measure the resistance of electrical flow | bioelectrical impedance |
| body composition assessment tool that uses an x-ray body scan that allows for the determination of body fat | dual x-ray photon absorptiometry (DEXA) |
| fat-soluble vitamins | D, A, K, E |
| water-soluble vitamins | B, C |
| what vitamins are most likely to cause toxicity? | fat-soluble because the body stores excess in fat and liver, unlike water-soluble vitamins, which are peed out |
| Vitamin A - Retinoids key functions | carotenoids inhibit oxidation of low-density lipoproteins (decrease LDLs), lower risk of cancers and CVD |
| symptoms associated with Vitamin A - Retinoid deficiency | blindness and night blindness |
| symptoms associated with Vitamin A - Retinoid toxicity | liver toxicity, poor pregnancy outcomes, birth defects, yellow-orange skin |
| foods that are good sources of Vitamin A - Retinoids | liver, fish, fortified milk, butter, yogurt, eggs, dark green and yellow-orange veg’s and fruits |
| who is at increased risk for Vitamin A - Retinoid deficiencies? | young children and pregnant women in low-income countries |
| Vitamin D key functions | bone and muscle health, maintains calcium and phosphorous concentration in body |
| symptoms associated with Vitamin D deficiency | osteomalacia (weakening of bones), intestinal Ca absorption decreases (weakening of bones), rickets in children |
| symptoms associated with Vitamin D toxicity | upset stomach, weakness, frequent urination (can’t get toxicity from sun exposure) |
| foods that are good sources of Vitamin D | fatty fish, fortified dairy foods, fortified breakfast cereals, mushrooms |
| who is at increased risk for Vitamin D deficiencies? | dark-skinned people, low vitamin D diet, exclusively breastfed infants, elderly, insufficient sun exposure, diet w/o fortified foods |
| Vitamin E key functions | development of muscles, antioxidant, maintains nervous tissue and immune function |
| symptoms associated with Vitamin E deficiency | muscle weakness, poor coordination |
| symptoms associated with Vitamin E toxicity | bleeding risks, fatigue, muscle weakness |
| foods that are good sources of Vitamin E | salad oils, fortified cereals, nuts and seeds |
| who is at increased risk for Vitamin E deficiencies? | preterm infants (transfer late in pregnancy), rare for others |
| Vitamin K key functions | blood clotting, bone health |
| symptoms associated with Vitamin K deficiency | sterile gut, cannot make vitamin K for blood clotting |
| foods that are good sources of Vitamin K | liver, dark green leafy vegetables |
| who is at increased risk for Vitamin K deficiencies? | newborns, those with long-term antibiotic use and when fat malabsorbed |
| Vitamin B2 (riboflavin) key functions | energy-yielding pathways |
| symptoms associated with Vitamin B2 (riboflavin) deficiency | inflammation of mouth and tongue, cracking on tongue and corners of mouth (Ariboflavinosis) |
| foods that are good sources of Vitamin B2 (riboflavin) | ready-to-eat breakfast cereals, dairy, enriched grains, meat, eggs, asparagus, broccoli, spinach |
| who is at increased risk for Vitamin B2 (riboflavin) deficiencies? | alcohol abuse |
| Vitamin B3 (niacin) key functions | energy production |
| symptoms associated with Vitamin B3 (niacin) deficiency | rough or scaly skin, dermatitis, diarrhea, dementia, death (pellagra) |
| symptoms associated with Vitamin B3 (niacin) toxicity | GI tract and liver damage, niacin flush (headache, itching) |
| foods that are good sources of Vitamin B3 (niacin) | meat, fish, poultry, fortified grains, peanuts |
| who is at increased risk for Vitamin B3 (niacin) deficiencies? | alcoholics |
| Vitamin B6 (pyridoxine) key functions | synthesizes RBCs and NTs, immune function, macronutrient metabolism |
| symptoms associated with Vitamin B7 (biotin) deficiency | hair loss, brittle nails, dry skin |
| foods that are good sources of Vitamin B7 (biotin) | egg yolks, peanut butter, salmon, beef, cheese |
| who is at increased risk for Vitamin B7 (biotin) deficiencies? | high raw egg white intake |
| Vitamin B9 (folate) key functions | RBC synthesis |
| symptoms associated with Vitamin B9 (folate) deficiency | depression, fatigue, GI issues, neural tube defects, anemia |
| foods that are good sources of Vitamin B9 (folate) | green leafy vegetables, orange juice, dried beans, fortified breakfast cereals, bread, milk, yogurt |
| who is at increased risk for Vitamin B9 (folate) deficiencies? | low folate levels in pregnant women |
| Vitamin B12 (cobalamin) key functions | folate metabolism, makes RBC, neurological function |
| symptoms associated with Vitamin B12 (cobalamin) deficiency | nerve damage, weight loss, anemia, fatigue, constipation |
| foods that are good sources of Vitamin B12 (cobalamin) | foods of animal origin - meat, salmon, seafood, milk, eggs, organ meats |
| who is at increased risk for Vitamin B12 (cobalamin) deficiencies? | vegetarians |
| Vitamin C key functions | formation of proteins, increases iron absorption, immune function, antioxidant |
| symptoms associated with Vitamin C deficiency | bruising, bleeding gums, poor wound healing (scurvy!) |
| symptoms associated with Vitamin C toxicity | excess iron absorption, kidney stones, stomach inflammation, diarrhea |
| foods that are good sources of Vitamin C | citrus fruits, darker color lettuce, brighter fruits + vegetables |
| who is at increased risk for Vitamin C deficiencies? | smokers |
| Choline key functions | NT and phospholipid synthesis, nerve function and brain development (acetylcholine) |
| symptoms associated with Choline deficiency | not really deficiencies |
| symptoms associated with Choline toxicity | fishy body odor, sweating, low blood pressure |
| foods that are good sources of Choline | soybeans, egg yolks, dairy, fish, peanuts |
| Sodium (salt) key functions | adds flavor, preserves food, maintain fluid balance |
| symptoms associated with Sodium deficiency | muscle cramps, nausea and vomiting, dizziness |
| symptoms associated with Sodium deficiency | thirst, fatigue, confusion |
| foods that are good sources of Sodium | the salty six: bread and rolls, pizza, sandwiches, cold cuts and cured meats, soup, burritos and tacos |
| who is at increased risk for Sodium deficiencies? | low Na diet, excessive sweating, persistent vomiting or diarrhea |
| Potassium key functions | maintaining water balance, nerve impulse transmission, lower blood pressure |
| symptoms associated with Potassium deficiency | loss of appetite, muscle cramps, confusion, constipation, irregular heartbeat |
| symptoms associated with Potassium toxicity | inhibits heart function (but no UL set) |
| foods that are good sources of Potassium | milk, potatoes, beef, coffee, tomatoes, orange juice, fruits, vegetables, whole grains, meats |
| who is at increased risk for Potassium deficiencies? | chronic diarrhea/vomiting, laxative abuse, alcohol abuse, eating disorders, very low-calorie diets |
| Calcium key functions | bones |
| symptoms associated with Calcium deficiency | muscles cannot relax, disrupted nerve function, osteoporosis = porous and fragile bones due to low mineral density |
| symptoms associated with Calcium toxicity | GI upset, kidney stones, headaches, kidney failure, decreased absorption of other minerals |
| foods that are good sources of Calcium | dairy!, dark green leafy vegetables, chickpeas, sardines, canned salmon (bones still in there!) |
| who is at increased risk for Calcium deficiencies? | older adults, low peak bone mass |
| Iron key functions | RBCs and WBCs, brain and immune function, bone health |
| symptoms associated with Iron deficiency | (anemia) fatigue, pale skin, always cold, loss of appetite, reduced work capacity |
| symptoms associated with Iron toxicity | GI upset |
| foods that are good sources of Iron | heme (animal source) = meat, fish, poultry; nonheme (plant source) = fruits and vegetables, cast-iron skillet, vitamin C with nonheme iron (increases absorption) |
| who is at increased risk for Iron deficiencies? | pregnancy, childhood, blood loss during menstruation and other times |
| Zinc key functions | WBC formation, DNA synthesis, protein metabolism, wound healing, growth |
| symptoms associated with Zinc deficiency | growth hindrance, sexual organ immaturity, acne-like rash, taste alterations |
| symptoms associated with Zinc toxicity | diarrhea, cramps, nausea, vomiting, loss of appetite, depressed immune system function |
| foods that are good sources of Zinc | animal-protein foods, fortified cereals, wheat germ, some cheese |
| who is at increased risk for Zinc deficiencies? | consumption of unleavened bread in Middle Eastern countries |
| Iodine key functions | regulates thyroid gland, metabolic rate, growth |
| symptoms associated with Iodine deficiency | goiter, cretinism, delayed mental function |
| foods that are good sources of Iodine | iodized salt |
| Fluoride key functions | prevents dental cavities |
| symptoms associated with Fluoride deficiency | tooth decay, weak tooth enamel |
| symptoms associated with Fluoride toxicity | fluorosis, permanently damaged teeth |
| foods that are good sources of Fluoride | marine fish, tea, seaweed, fluoridated water sources |
| BMI | calculation using weight and height to estimate body fat |
| BMI calculation | weight(kg)/height^2(m) |
| controversies of BMI | doesn’t account for muscle mass/body composition, not accurate for all demographics, doesn’t show fat distribution, doesn’t look at other health factors |
| protein digestion enzymes | pepsin, trypsine |
| protein digestion hormones | gastrin, CCK |
| pepsin does what | breaks polypeptide into shorter chains of AA |
| gastrin does what | stimulates the release of acid and pepsin |
| CCK does what | triggers release of trypsin into the duodenum |
| enzymes | catalysts for biochemical reactions typically made of proteins |
| coenzymes | aid in function of various enzymes, oftentimes vitamins are these |
| hypertension | high blood pressure |
| risk factors of hypertension | high sodium intake, smoking, overweight, inactivity, excess alcohol, age, heart disease, family history |
| how common is hypertension in the US? | 1 in 5 NAm’s, 1 in 2 NAm’s over 65 |
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