basics of nutrition

Question 1

how do you know if a nutrient is essential

Answer 1

1. if when removed, there is a deficiency and decline in health
2. if when put back into diet, the deficiency and decline in health are corrected

Question 2

when does nutritional deficiencies occur

Answer 2

nutritional deficiencies occur when a person’s nutrient intake consistently falls below the recommended requirement.

Question 3

if you are deficient in Iron, Folate, and/or Vitamin B12, what do you most likely have

Answer 3

anaemia

Question 4

what is anaemia

Answer 4

• not enough red blood cells to transport oxygen around the body

Question 5

if you are deficient in thiamine (vitamin B1)

Answer 5

beriberi

Question 6

what is beriberi

Answer 6

• defective energy production

- abnormalities in the nervous system

Question 7

if you are deficient in vitamin c

Answer 7

scurvy

Question 8

what is scurvy

Answer 8

• defective collagen production

- causes haemorrhaging & bleeding of the gums

Question 9

if you are deficient in vitamin D

Answer 9

rickets

Question 10

what is rickets

Answer 10

• vitamin D is obtained from the diet and made by the body via UV radiation
• defective bone growth

Question 11

what is the Dietary Reference Intake used for

Answer 11

it is used for making daily values on the nutrition facts labels

Question 12

what is DRI

Answer 12

dietary reference intake is an umbrella term that refers to a set of reference values for nutrients

Question 13

what two factors are looked at when establishing nutrient requirements established (two things)

Answer 13

1. estimated average requirements (needs of 50% of the population are met)
2. recommended dietary allowance (needs of 97% of population are met)

Question 14

what is the tolerable upper limit

Answer 14

the highest level of continuous daily nutrient intake that causes no risk of adverse effects

Question 15

what is an adequate intake

Answer 15

intake that avoids any deficiencies

• based on less scientific data
• expected to meet or exceed the needs of most individuals

Question 16

when is an AI (adequate intake) proposed)

Answer 16

when sufficient scientific evidence is not available to establish an EAR and RDA

Question 17

how is an AI determined

Answer 17

an AI is determines based on intake in healthy people who are assumed to have an adequate nutritional status

Question 18

what were the outcomes of the Minnesota Starvation Experiment

Answer 18

weight loss, irritability dizziness, tiredness, hair loss, lowered sex drive, depression

Question 19

what are the four characteristics of a nutritious diet

Answer 19

adequate, moderate, balanced, varied

Question 20

what is meant by an adequate diet

Answer 20

provides enough calories, essential nutrients, and fibre to be healthy

Question 21

what is meant by a moderate diet

Answer 21

you don’t consume excessive calories or more of one food than recommended

Question 22

what is meant by a balanced diet

Answer 22

easy nutrient- dense foods

Question 23

what is meant by a varied diet

Answer 23

eating a wide selection of foods to get the necessary nutrients

Question 24

what are the three macronutrients

Answer 24

carbs, fats, proteins

Question 25

what are the two micronutrients

Answer 25

vitamins, minerals

Question 26

what are the functions of water within a human system

Answer 26

- solvent in biochemical reactions - catabolism (hydrolysis) - maintains vascular volume - nutrient transport - temperature regulation

Question 27

when is water toxic

Answer 27

when water intake is greater than the kidneys ability to process it

Question 28

what is the rate at which kidneys can filter water

Answer 28

0.9L/hour

Question 29

what is hyponatremia

Answer 29

a water/sodium imbalance - can occur from excessive fluid intake, under-replacement of sodium - can be avoided with urination - causes central nervous system edema and muscle weakness