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ECOS I Exam 1 > 10: Approach To Nutrition > Flashcards

10: Approach To Nutrition Flashcards

1
Q

Vitamin A foods

A

Dark green and yellow veggies, tomatoes, eggs, dairy, meat, oily fish

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2
Q

Vitamin A two forms and functions

A

Retinol/retinal: vision

Retinoic acid: embryonic development, epithelial maintenance, cell growth and division

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3
Q

Vitamin D foods

A

Mushrooms, fortified milk, OJ, cereal, cod, liver oil, swordfish, salmon, herring trout, egg yolks

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4
Q

Two other names for vitamin D

A

Cholecalciferol, ergocalciferol

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5
Q

Vitamin D function

A

Bone metabolism, Ca homeostasis

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6
Q

Vitamin E foods

A

Wheat germ, avocado, sunflower seeds/oil, almonds, peanuts, abalone, salmon, rainbows trout

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7
Q

Other name for vitamin E

A

Tocopherol

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8
Q

Vitamin E function

A

ROS scavenger

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9
Q

Vitamin K foods

A

Green leafy veggies, fruits, dairy, veggie oil, cereal, intestinal micro flora

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10
Q

vitamin B1 foods

A

Legumes, whole/enriched grains, lean pork

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11
Q

Two roles of vitamin B1

A

Carb metabolism, AA metabolism

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12
Q

Vitamin B2 foods

A

Wheat germ, leafy veggies, dairy, meat, poultry

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13
Q

Vitamin B2 functions

A

Oxidoreductases; FMN, FAD

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14
Q

Vitamin B3 foods

A

Legumes, wheat, meat, poultry, fish, all foods except fats

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15
Q

Vitamin B3 role

A

Oxidoreductases; NAD, NADP

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16
Q

B6 foods

A

Animal products, veggies, whole grains

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17
Q

B6 role

A

Carb, lipid, and AA metabolism; neurotransmitter synthesis, nt synthesis

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18
Q

B9 foods

A

Raw leafy veggies, fruits, whole grains, wheat germ, beans, nuts

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19
Q

B9 function

A

Carbon transfer reactions, choline synthesis of AAs, nt synthesis

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20
Q

B12 foods

A

NONE in plants, eggs, dairy, liver meats

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21
Q

B12 role

A

Heme structure, folate recycling

22
Q

Other names for the six major B vitamins

A 
B1: thiamine
B2: riboflavin
B3: niacin
B6: pyridoxine
B9: folate
B12: cobalamin
23
Q

Vitamin C foods

A

Fruits and veggies

24
Q

Vitamin C role

A

Antioxidant and free radical scavenger, collagen synthesis, bile acid synthesis, neurotransmitter synthesis

25
Q

Other name for vitamin C

A

Ascorbic acid

26
Q

Sx of scurvy

A

Fatigue, depression, CT abnormalities, impaired wound healing, inflamed gingiva, petechiae, hemorrhage, hyperkeratosis, bleeding into body cavities

27
Q

Calcium foods

A

Dark leafy veggies, tofu, broccoli, cauliflower, flax seeds, beans, lentils, dairy

28
Q

Ca role

A

Muscle contraction, cell transport, bone metabolism

29
Q

Fe foods

A

Dark leafy veggies, broccoli, cauliflower, lentils, tofu, nuts, seeds, quinoa, fortified cereal, lean meat, clams, oysters, dried prunes, raisins

30
Q

Fe role

A

Hb, myoglobin, cytochromes a/b/c

31
Q

Heme iron vs non-heme iron

A

Heme iron: readily absorbed; found in meat/animal sources

Non-heme iron: from plants, not as readily absorbed

32
Q

What can aid in absorption of non-heme iron? What inhibits absorption of iron?

A

Aids: vitamin C
Inhibits: calcium

33
Q

BMI range considered overweight and obese

A

Overweight: 25.1-29.9
Obese: >30

34
Q

Waist circumference in men and women considered obese

A

Men: >40in
Women: >35in

35
Q

Recommended max sodium intake per day

A

2300mg/day

36
Q

Best diet for someone with DM vs HTN and HLD

A

DM: low-carb diet

HTN and HLD: DASH diet

37
Q

DASH diet

A

Based on limiting sodium to 2300mg per day

38
Q

Two good fats, two bad fats

A

Good fats: poly and mon-unsaturated

Bad fats: saturated and trans-fats

39
Q

Plant sources that contain saturated and trans fats (bad)

A

Margarine, coconut oil, palm kernel oil

40
Q

Two things salt consumption is directly related to

A

BP and fluid retention

41
Q

Four vitamins and minerals required to be listed on nutrition labels

A

Vitamin D, K, Calcium, Iron

42
Q

Sodium free vs very low sodium vs low sodium on labels

A

Sodium free: less than 5mg
V low sodium: less than 35mg
Low sodium: less than 140mg

43
Q

Reduced sodium vs light in sodium

A

Reduced: 25% less than original product

Light in sodium: 50% less than original product

44
Q

Fat free vs low fat

A

Fat free: less than 0.5g

Low fat: less than 3g

45
Q

B1 other name

A

Thiamine

46
Q

B2 other name

A

Riboflavin

47
Q

B3 other name

A

Niacin

48
Q

B6 other name

A

Pyridoxine

49
Q

B9 other name

A

Folate

50
Q

B12 other name

A

Cobalamin

ECOS I Exam 1 (22 decks)

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