Class 24- Nutrition/Metabolism

Question 0

Orange veg (e, n, p)

Answer 0

Sweet potatoes, carrots, pumpkin
Anti-oxidants, beta-carotene
Decreased cancer risk, protection of eye and vision

Question 1

Green leafy veg (examples, nutrients, properties)

Answer 1

Spinach, kale, romaine lettuce, leaf lettuce, mustard and collard greens, Swiss chard

Folic acid, B vitamins, vitamin A, E, K, Mg, calcium, iron, antioxidants (carotenoids)

Decreased cardiac risks, decreased cancer risks (breast, skin, lung and stomach)

Question 2

Cruciferous

Answer 2

Cabbage, bok Choy, broccoli, kale, cauliflower, brussel sprouts
Fibers, vitamin c, calcium
Detoxify the body, decreased cancer risks (lung, stomach, and colorectal)

Question 3

Legumes (e, n, p)

Answer 3

Beans, lentils, chick peas
Fibers, iron, b vitamins, mg, phosphorous, zinc, healthy low-fat proteins
Lowers bad cholesterol, raises good cholesterol, decreased cardiac risks, suppresses hunger, stabilizes blood sugar

Question 4

Tomatoes (e, n, p)

Answer 4

Tomatoes, ketchup, tomato sauce
Lycopene
Prostate health, support immune system, decreased cardiac risks

Question 5

Soy (e, n, p)

Answer 5

Soy milk, tofu, soy based burgers and hot dogs
Fibers, antioxidants, calcium
Lower cholesterol and blood sugar, cancer fighting properties

Question 6

Berries (e, n, p)

Answer 6

Blueberries, blackberries, strawberries, raspberries
Nutritional powerhouse, fibers, antioxidants, low calories
Anti-cancer properties, anti-aging

Question 7

Citrus (e, n, p)

Answer 7

Oranges, grapefruits, tangerine
Vitamin C, folate, limonoids
Supports immune system, limonoids have anti-cancer properties

Question 8

Whole grains (e, n, p)

Answer 8

Whole wheat, barley, brown rice, wild rice, oats, couscous
Fibers, B vitamins, Folic acid, Mg, iron, zinc
Helps prevent weight gain and diabetes, promote satiety, GI health, decrease cardiac risks

Question 9

Nuts and seeds (e, n, p)

Answer 9

Almonds, walnuts, flaxseeds, sunflower seeds
Fibers, proteins, healthy fats (omega 3 and 6), seeds contain phytoestrogens
Lower cholesterol, promote satiety, flaxseeds help menopausal symptoms, balancing effect on hormones

Question 10

Fatty fish (e, n, p)

Answer 10

Salmon, tuna, sardines, mackerel
Omega 3
Heart health, improves autoimmune diseases, improves depression and mental well being, decreased cancer risks

Question 11

Non-fat yogurt (e, n, p)

Answer 11

Non-fat plain yogurt
calcium, lactose, lactobacilli
Bone health, GI tract health

Question 12

Green tea (n, p)

Answer 12

Antioxidants

Anti-aging, strengthens immune system, teeth protection, cancer and heart disease protection

Question 13

Red wine (n, p)

Answer 13

Antioxidants (mostly resveratol)

Raises good cholesterol, decreases risk of clotting, anti-cancer properties

Question 14

Cocoa (e, n, p)

Answer 14

Chocolate (especially dark), do not drink milk with it!!
Antioxidants
Lower blood pressure, decrease risk of clotting, anti-aging and stress relieving, health benefits negated by milk

Question 15

How to estimate energy and caloric needs…

Answer 15

1) BEE 25 kcal/kg

2) TEE = BEE x stress/activity factor

Question 16

Fluid requirements for adults

Answer 16

30 to 45 ml/kg per day

1 to 2 ml for each calorie of energy expenditure (TEE)

Question 17

Goals of Healthy People 2020 (nutrition)

Answer 17

Decrease rate of obesity in adults and children
Reduce sodium intake
Increase fiber intake
Increase consumption of fruits and vegetables

Question 18

What is the proper sodium intake?

Answer 18

2,300mg for 50% of population

1,500mg for those over 51, African Americans, or HTN, diabetes or chronic kidney disease (other 50%)

Question 19

Guidelines for sat. fat.

Answer 19

< 10% of calories

Question 20

Guidelines for cholesterol

Answer 20

Less than 300mg a day

Question 21

Dietary reductions

Answer 21

Sat fats
Cholesterol
Transfers, solid fats
Calories from sugar and solid fats
Refined grains
Alcohol (1 drink for women, 2 for men)

Question 44

Special dietary considerations for women capable of getting pregnant or pregnant

Answer 44

Foods rich in heme iron and vitamin C
400mcg Folic acid daily
8 to 12 oz of low mercury fishes

Question 45

Special dietary considerations for people over 50

Answer 45

Vitamin B12 rich foods (cereals and supplements)

Question 46

Guidelines for physical activity

Answer 46

2.5 hours a week of moderate intensity or 75min of vigorous intensity Additional benefits 5 hours of moderate intensity or 2.5 hours of vigorous intensity

Question 47

Physical activity for children

Answer 47

60 min or more every day Muscle strengthening on at least 3 days Bone strengthening on at lest 3 days

Question 48

MyPlate recommendations

Answer 48

``` Veg- 2.5 cups daily Fruit- 2 cups 3 or more oz of whole grains 3 oz of low fat milk or equivalent Lean sources of protein ```

Question 49

3 types of omega 3 fatty acids

Answer 49

EPA DHA in cold water fish ALA in dark leafy veggies, flaxseeds, veg oils, walnuts

Question 50

Omega 6 fatty acids

Answer 50

Veg oils, corn, safflower, soybean

Question 51

Purpose of omega 6 fatty acids

Answer 51

Relieves aches and pains of arthritis Relieves discomforts of PMS, endometriosis, fibrocystic breasts Reduces symptoms of eczema and psoriasis Clears up acne and rosacea Prevents and improves diabetic neuropathy

Question 52

How do fetuses and breast fed infants get EFAs?

Answer 52

Through mother's diet (DHA and ARA added to formula)

Question 53

Transfats

Answer 53

We want to raises LDL and lower HDL cholesterol | Trans fats cause fats to be stored in the abdominal area

Question 54

What are the signs of sufficient breast feeding?

Answer 54

6 or more wet diapers a day 1 to 2 stools a day Normal growth

Question 55

When do you start an infant on solids?

Answer 55

4 to 6 months

Question 56

What vits and minerals are important to infants?

Answer 56

Iron, zinc, calcium, and fat

Question 57

There is very little iron in breast milk. Why is this not a problem?

Answer 57

Because the baby has a storage of iron for the first 6 months. That's why many blood diseases don't show up until the child is 6 months old.

Question 58

Dietary considerations for toddlers and preschoolers

Answer 58

At one year, can have table food 1tbsp of solid food per year of age Milk: 2 to 3 cups Whole milk until age 2

Question 59

Nutritional needs of adolescents

Answer 59

Increase in appetite, calories, proteins, Ca, iron, zinc

Question 60

Special nutritional needs for adults

Answer 60

1000mg of calcium | 5mg vitamin D

Question 61

Nutrition needs during pregnancy

Answer 61

Increase of 300kCal by 2nd and 3rd trimester 60g per day of proteins Less than 300mg per day (can cause miscarriages) 1000mg of Ca for women 19 or older 1300mg for women under 19 Folic acid 600mcg

Question 62

Weight gain for pregnancy

Answer 62

1st trimester- 2 to 4 lbs, then 1lb per week Normal 25-35 Overweight 15-25 Underweight 28-40

Question 63

Food borne risks in pregnancy

Answer 63

Listeria- refrig, ready to eat foods, unpasturized milk and milk products Methyl/mercury Toxoplasma

Question 64

Blood sugar levels

Answer 64

Less than 100mg/dl = normal 100-125 mg/dl = impaired fasting glucose/pre-diabetes Greater than 126 mg/dl = diabetes

Question 65

The Metabolic Syndrome

Answer 65

Syndrome X Central obesity: abdominal circumference >40 inches in men, 35inches in women Dyslipidemia, increased BP, insulin resistance, increased blood viscosity

Question 66

5 changes to healthier you

Answer 66

1) more water 2) fruits and veg 3) move more 4) resistance training 2xs per week 5) get enough sleep

Question 67

Indications that a patient needs enteral nutrition

Answer 67

Inability to digest | Need functioning GI tract

Question 68

Indications that a patient needs parent earl nutrition

Answer 68

IV, central venous line Non-functional or impaired GI tract Severe malnutrition Increased nutritional needs

Question 69

Two medications for nausea associated with motion sickness

Answer 69

Dimenhydrinate | Meclizine

Question 70

What is Alli?

Answer 70

OTC of prescription drug orlistat (Xenical) | Decreases absorption of dietary fat

Question 71

Thermogenic drugs

Answer 71

Ephedrine with caffeine | Enhance metabolism

Question 72

Antacids

Answer 72

Alkaline compounds neutralize HCL but do not heal ulcer | Caution in sodium restricted diet or renal disease

Question 73

BMI

Answer 73

``` Kg/m2 18.5 to 24.9 is normal 25 to 29.9 is overweight 30 to 39.9 is obesity class 1 35 to 39.9 is obesity class 2 Over 40 is extreme obesity class 3 ```

Question 74

IBW

Answer 74

Women- 100lbs and then 5lbs for every inch over 5ft (add 10% for larger frame and remove for smaller) Men- 106lbs for 5ft and then 6lbs for each inch over 5ft (add 10% for larger frame and remove for smaller)

Question 75

Nutrition laboratory tests

Answer 75

Serum albumin- Lowe levels may indicate malnutrition and prolonged protein depletion Pre-albumin- more accurate to evaluate rapid changes in protein status Transferrin- increases when iron stores are low and decreases when iron stores are high; low levels can indicate protein loss Hemoglobin- low levels indicate anemia Urine creatinine- reflects a person's total muscle mass (greater the creatinine, the greater the muscle mass); decreases in malnutrition Nitrogen balance- positive when protein intake is greater than output BUN- blood urea nitrogen (increased in malnutrition, starvation, excess protein intake, decreased in low protein diet) Total lymphocyte count- decreases when depression in immune system such as debilitating diseases Urine ketone- present when fatty acid breakdown occurs (in a normal diet, you do not see keytones)