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HeaL 257 > Exam 3 > Flashcards

Exam 3 Flashcards

1
Q

List the “healthy” fats.

A
  • DHA/EPA (omega-3 fatty acids)
  • Monounsaturated fats
  • Polyunsaturated fats
  • Alpha-linolenic acid
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2
Q

List the “unhealthy” fats.

A
  • Trans fats
  • Saturated fats
  • Cholesterol
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3
Q

DHA/EPA (omega-3 fatty acids) are considered ____ fats.

A

healthy

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4
Q

monounsaturated fats are ____ fats

A

healthy

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5
Q

Polyunsaturated fats are considered ____ fats.

A

healthy

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6
Q

Alpha-linolenic acid is considered to be an _____ fat.

A

healthy

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7
Q

Trans fats are considered ____ fats.

A

unhealthy

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8
Q

Saturated fats are considered to be ______.

A

unhealthy

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9
Q

Cholesterol is considered to be a ____ fat.

A

unhealthy

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10
Q

Fats in which the glycerol molecule has three fatty acids attached to it; also called triacylgycerol.

A

Triglycerides

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11
Q

The most common type of fat in foods and in body fat stores.

A

Triglycerides

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12
Q

The type of fat that tends to lower blood cholesterol levels and the risk of heart disease. They are liquid at room temperature and found in foods such as nuts, seeds, fish, shellfish, and vegetable oils.

A

Unsaturated fats

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13
Q

Fats that contain a fatty acid in which one carbon-carbon bond is not saturated with hydrogen.

A

Monounsaturated fats

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14
Q

Fats that contain a fatty acid in which two or more carbon-carbon bonds are not saturated with hydrogen.

A

Polyunsaturated fats

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15
Q

The type of fat that tends to raise blood cholesterol levels and the risk for heart disease. They are solid at room temperature and are found primarily in animal products such as meat, butter, and cheese.

A

Saturated fats

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16
Q

What are some food sources of Alpha-linolenic acid?

A

soybeans
walnuts
flaxseed

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17
Q

What are some food sources of DHA/EPA?

A

fish

seafood

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18
Q

What are some food sources of monounsaturated fats?

A

olive and peanut oil
nuts
avocado

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19
Q

What are some food sources of linoleic acid?

A

sunflower/safflower/corn/soybean oils

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20
Q

What are some food sources of trans fats?

A

snack foods
fried foods
baked goods

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21
Q

What % of total calories should come from fat?

A

20-35%

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22
Q

What is the most prominent form of fat in the body?

A

triglycerides

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23
Q

Which oil is highest in monounsaturated fat?

A

Olive oil

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24
Q

Trans fats are bad for us because they negatively impact the functions and levels of ____ ____.

A

blood lipids

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25
Q

Trans fats are bad for us because they increase the risk of heart ____, ____, sudden ____ from heart disease/attack, and ____ 2 ____.

A

disease
stroke
death
type (2) diabetes

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26
Q

Trans fats are bad for us because they promote the development of ____ ____ when consumed in sufficiently high quantities.

A

chronic inflammation

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27
Q

Where in the diet are most saturated fats found in?

A
  • animal products

- palm + coconut oils

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28
Q

HDL is also called the ____________________ variation of cholesterol.

A

heart-disease lowering

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29
Q

HDL is the ____ type of cholesterol.

A

good

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30
Q

You want levels of this type of cholesterol in your blood stream.

A

HDL

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31
Q

HDL helps remove ____ from the blood.

A

cholesterol

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32
Q

HDL reduces the formation of ____.

A

plaque

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33
Q

High HDL levels are protective against ____ _____.

A

heart disease

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34
Q

HDL escorts cholesterol to the ____ for its eventual excretion from the body.

A

liver

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35
Q

LDL is the ____ type of cholesterol.

A

bad

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36
Q

LDL carries more ____ than HDL.

A

cholesterol

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37
Q

LDL is more likely to contribute to the build up of ____.

A

plaque

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38
Q

The “hardening of the arteries”

A

Atherosclerosis

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39
Q

The hardening of the arteries due to a buildup of plaque. It is characterized by chronic inflammation of the arteries and develops over decades.

A

Atherosclerosis

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40
Q

People with narrowed arteries have ____.

A

Atherosclerosis

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41
Q

Atherosclerosis is caused by elevated blood levels of ____ cholesterol and _____ _____ of the inner walls of the arteries leading to the heart.

A

LDL

chronic inflammation

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42
Q

When arteries are narrowed by 50% or more, the shortage of blood can produce chest pain which is called _____.

A

Angina

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43
Q

The first sign of a heart attack.

A

angina

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44
Q

Disorders related to plaque build up in the arteries of the heart, brain, and other organs and tissues.

A

Cardiovascular disease

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45
Q

Role of vitamins in the body: Some vitamins play critical roles as _____ in the conversion of proteins, carbohydrates, and fats into energy.

A

coenzymes

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46
Q

Role of vitamins in the body: Vitamins are involved in reactions that build and maintain ____ ____ such as bone, muscle, and red blood cells.

A

body tissues

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47
Q

Vitamins do not, however, produce ____.

A

energy

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48
Q

What is the precursor to vitamin A?

A

Beta-carotene

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49
Q

What foods is beta-carotene found in?

A

carrots
sweet potatoes
apricots
squash

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50
Q

Name the water-soluble vitamins.

A
  • the 8 B-vitamins
  • Vitamin C
  • Choline
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51
Q

Name the fat-soluble vitamins.

A

Vitamins D, E, K, and A

52
Q

What vitamin is recommended during early pregnancy?

A

folate

53
Q

Folate recommended during the early stages of pregnancy because it plays a large role in the synthesis of ____ needed for the normal development of fetal tissues.

A

proteins

54
Q

Folate during early pregnancy helps reduce ____ ____ ____.

A

neural tube defects

55
Q

Name several foods rich in vitamin C.

A
  • green peppers
  • chili peppers
  • gold kiwifruit
  • guava
56
Q

How many servings of fruits and vegetables is recommended for adequate vitamins and minerals?

A

5 or more

57
Q

What vitamin is needed to help reduce inflammation reactions in the body and support bone structure?

A

vitamin D

58
Q

Vitamin D helps reduce ____ and supports ____ structure.

A

inflammation

bone

59
Q

What’s another name for vitamin C?

A

Ascorbic acid

60
Q

vitamin C is also called….

A

Ascorbic Acid

61
Q

Which vitamins act as antioxidants?

A
  • Beta-carotene (vitamin A)
  • vitamin E
  • vitamin C
62
Q

What is another name for the sunshine vitamin?

A

vitamin D

63
Q

A deficiency of vitamin C can result in _____.

A

Scurvy

64
Q

A deficiency in vitamin A causes _______.

A

Hypovitaminosis A

65
Q

There is evidence that a deficiency in vitamin D may increase the risk of ____ (in children), Osteomalacia (in adults), ____, ____ diseases, kidney disease, type 2 ____, and ____ disease.

A 
rickets
cancer
autoimmune (diseases)
diabetes
cardiovascular
66
Q

Hypovitaminosis A is associated with the deficiency of what vitamin?

A

vitamin A

67
Q

Scurvy is associated with a deficiency of vitamin __.

A

vitamin C

68
Q

Rickets is associated with a deficiency of ____ ___.

A

vitamin D

69
Q

The best way to cook vegetables to retain the greatest amount of vitamins involves ____ or ____ foods using a ____ amount of water.

A

boiling
steaming
small

70
Q

The best way to cook vegetables to retain the greatest amount of vitamins involves using the ____ ____ in soups, stews, or sauces OR cooking them by _____.

A

cooking water

stir-frying

71
Q

Name the 3 stages of cancer development.

A

1) Initiation
2) Promotion
3) Progression

72
Q

The start of the cancer process which begins with damage to DNA. This is when mutation occurs.

A

Initiation

73
Q

The initiation stage of cancer development begins with damage to ___.

A

DNA

74
Q

The stage in cancer development when the number of cells with altered DNA increases.

A

Promotion Stage

75
Q

Mutated cells acquire additional mutations that allow these cells to proliferate even more quickly, expanding the size of the tumor. This stage includes metastasis.

A

Progression stage

76
Q

Stage of cancer development marked by uncontrolled growth and spread of abnormal cells.

A

metastasis

77
Q

Phase of cancer development, included within the progression stage, described as:
Tumor progression concludes when cells invade surrounding tissue or spread to other areas throughout the body. Once cells have gained this ability, they are now cancer cells.”

A

Metastasis

78
Q

Most common sites for cancer in men.

A

prostate
lungs
colon

79
Q

Most common sites for cancer in women.

A

breasts
lungs
colon

80
Q

Poor diet, excessive alcohol consumption, and obesity together are estimated to cause what % of cancer risk?

A

30 - 40

81
Q

Are supplements recommended for the treatment of cancer?

A

No

82
Q

Sulfur-containing vegetables whose outer leaves form a cross (or crucifix.) Veggies in this family include broccoli, cabbage, cauliflower, brussels sprouts, mustard, collard greens, kale and bok choy.

A

Cruciferous vegetales

83
Q

What increases the absorption of iron?

A

vitamin C

84
Q

Most of the body’s iron supply is found where?

A

hemoglobin

85
Q

The iron-containing protein in red blood cells.

A

Hemoglobin

86
Q

Hemoglobin carries what to body cells?

A

oxygen

87
Q

Hemoglobin carries what to the lungs?

A

carbon dioxide

88
Q

A condition that results when the content of hemoglobin in red blood cells is reduced due to a lack of iron.

A

Iron-deficiency Anemia

89
Q

A condition characterized by all the signs of iron deficiency PLUS paleness, exhaustion, and rapid heart rate.

A

Iron-deficiency anemia

90
Q

Which two minerals are needed for fluid balance?

A

sodium and potassium

91
Q

Hypertension of no known cause, also called primary or idiopathic hypertension.

A

Essential Hypertension

92
Q

Type of hypertension that accounts for 90 to 95% of all cases of hypertension.

A

essential hypertenion

93
Q

High blood pressure. it is defined as blood pressure exerted outside blood vessel walls which typically .exceed 140/90 millimeters of mercury.

A

Hypertension

94
Q

What substances in plants and eggs are tightly bound to iron and limit its absorption into the body?

A

phytates or oxalic acid

95
Q

What substances in plants and eggs are tightly bound to iron and limit its absorption into the body AND WHICH VITAMIN MAY IMPROVE THIS ABSORPTION?

A

vitamin C

96
Q

What is the name of the inherited tendency to absorb too much iron?

A

Hemochromatosis

97
Q

Hemochromatosis is the inherited tendency to absorb too much ____.

A

iron

98
Q

The most widespread nutritional deficiency in both developing and developed countries.

A

Iron deficiency

99
Q

_ out of every 4 people in the world is iron deficient.

A

1

100
Q

In developed countries worldwide, __% of children under five years old are iron deficient.

A

12

101
Q

In developing countries worldwide, __% of children under five years old are iron deficient.

A

51%

102
Q

Taken from freshwater springs that form pools or streams on the earth’s surface.

A

spring water

103
Q

Spring water is taken from _____ _____ that form pools or streams on the earth’s surface.

A

freshwater springs

104
Q

Taken from protective underground reservoirs that are lodged between layers of rock.

A

Mineral water

105
Q

Mineral water is taken from _____ _____ ____ that are lodged between layers of rock.

A

protective underground reservoirs

106
Q

The body loses __% of fluids daily through urine.

A

60%

107
Q

The body loses __% of fluids daily through respiration and persperation.

A

28%

respiration/perspiration

108
Q

The body loses __% of fluids daily through sweat.

A

6%

109
Q

The body loses __% of fluids daily through stools.

A

6%

110
Q

exposure to ___ environmental conditions at ____ altitudes can increase urine production and water loss.

A

cold

high

111
Q

Essential mineral needed for the formation and maintenance of enamel and resistance to tooth decay.

A

fluoride

112
Q

What mineral is usually found in tap water?

A

fluoride

113
Q

What chemical found in some plastic water bottles or cans can cause health problems?

A

BPA

114
Q

Reasons for water scarcity include _____ use of water, ____ change, ________ depletion, _______, and _____ public water systems.

A 
wasteful (use of water)
climate (change)
groundwater (depletion)
pollution
leaky (public water systems)
115
Q

AI means

A

adequate intake

116
Q

What is the AI for water from all sources for women?

A

11 cups/day

117
Q

What is the AI for water from all sources for men?

A

15 cups/day

118
Q

What is water toxicity called?

A

Hyponatremia

119
Q

Hyponatremia is

A

water toxicity

120
Q

What are some reasons for water intoxication of infants?

A

given too much water or given over-diluted formula

121
Q

Sources of alpha-linolenic acid include soybeans, _____, and ___seedd

A

walnuts

flax(seed)

122
Q

Soybeans, walnuts, and flaxseed are good sources of _______.

A

Alpha-linolenic acid

123
Q

olive oil, peanut oil, nuts, & avocados are good sources of _____ fats.

A

monounsaturated (fats)

124
Q

Some good sources of monounsaturated fats include ____ and ____ oils, nuts, and ____.

A

olive & peanut oil

avocados

125
Q

Sunflower, safflower, corn, and soybean oils are all good sources of _____ _____.

A

Linoleic Acid

126
Q

Some sources of linoleic acid include ____ oil, safflower oil, corn oil, and ____ oil.

A

sunflower

soybean

127
Q

Snack foods, fried foods, and baked goods are all sources of ____ fat.

A

trans

HeaL 257 (6 decks)

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