Final Exam Flashcards
1
Q
What are the major functions of water in the body?
A
-Is a solvent
-Is a major component of blood, saliva, sweat, tears, mucous and joint fluid
-removes waste
-lubricates tissue
-regulates body temp.
2
Q
Where is intracellular water?
A
Inside the cell
3
Q
Where is extracellular water?
A
Outside the cell or in the blood
4
Q
Is there more water in the cells or outside?
A
More inside
5
Q
What do electrolytes do in water?
A
They dissociate and form ions and thereby carry a charge
6
Q
What is ADH and what is it released by?
A
It is released by the pituitary gland and triggers the kidneys to retain water
7
Q
What does renin do?
A
It activates angiontensinogen to angiotensin I
8
Q
What does Aldosterone do and where is it released?
A
It helps the kidney retain, sodium, chloride and water. released by the adrenal gland
9
Q
What is the AI of water for adult men?
A
15 cups
10
Q
What is the AI of water for adult women?
A
11 cups
11
Q
What are foods with high water content?
A
Lettuce, tomato, watermelon, milk
12
Q
What is a symptom of dehydration?
A
Thirst
13
Q
What happens when you consume too much water?
A
Water intoxication, which results in hyponatremia, low blood sodium
14
Q
What is a mineral?
A
A mineral is a natural occurring element that is:
inorganic
needed in small amounts
essential
15
Q
What is a major mineral?
A
Minerals that are required in a mounts greater than or equal to 100mg/d.
16
Q
What is a trace mineral?
A
Minerals that are required in amounts that are less than 100mg/d
17
Q
What mineral is stored the most in the body?
A
Calcium
18
Q
What is bioavailability?
A
The amount of nutrient absorbed and made available to body cells and tissues
19
Q
How are minerals digested and absorbed?
A
Because they are in their free form they do not need to be digested. They are absorbed in the small and large intestine directly into the blood
20
Q
What are the different factoring affecting mineral bioavailability?
A
Gastric acidity, interactions with other vitamins and minerals, plant chemicals
21
Q
What is phytic acid and what does it bind to?
A
A plant chemical found in wheat and other grains that binds to zinc and iron
22
Q
What is oxalic acid and what does it bind to?
A
It is a plant chemical found in leafy green plants that binds to calcium and iron
23
Q
What mineral are stored in the bones?
A
Calcium and phosphorus
24
Q
Where is iron stored?
A
Liver and bone marrow
25
How are minerals excreted?
Most are excreted through the urine
26
What is the major function of electrolytes?
They maintain fluid balance between the intracellular and extracellular environment
27
What are the two largest sources of sodium in the diet?
Foods purchased and convenience or grocery stores and restaurants with fast food or pizza
28
What does processing do to food?
Increases the salt content
29
What are the consequences of excess sodium consumption?
Hypertension, as well as increased urinary calcium excretion
30
What is the advice from major health agencies on sodium?
They call for a 50% reduction in processed and restaurant food
31
What are the consequences of too little potassium?
Hypertension, may also affect bone health
32
What is considered a normal blood pressure?
less than 120 over less than 80
33
What is considered elevated blood pressure?
120-129 over less than 80
34
What is considered stage 1 high blood pressure?
130-139 or 80-89
35
What is considered stage 2 high blood pressure?
140+ or 90+
36
What are major risk factors for hypertension?
Family history, advanced age, African-American ancestry, obesity and physical inactivity
37
What is the DASH diet and what does it treat?
A diet made to stop hyper tension. It is low in sodium, total fat, saturated fat, and cholesterol.
High in fruits and vegetables
38
What is the CDRR limit level for sodium?
2300mg/d
39
What is the CDRR for potassium for men?
3400mg/d
40
What is the CDRR for potassium for women?
2600mg/d
41
What is the function of chloride?
It is a component of HCl
42
What is the function of Magnesium?
It is a cofactor for over 300 enzymes that use ATP. Specifically enzymes that participate in energy metabolism
43
What are good food sources of magnesium?
Legumes, nuts/seeds, brown rice, whole wheat bread
44
What is the main function of calcium?
Forms and maintains bone (99% found in bones)
45
What are additional functions of calcium?
Nerve impuse transmission
Muscle contraction and relaxation
blood clotting
cell metabolism
46
What factors decrease calcium bioavailability?
Phytic acid and oxalic acid
47
What factors increase calcium bioavailability?
Eating calcium rich foods with other calcium rich foods
48
What is the Calcium RDA for adults?
1,000mg/d
49
What are chronic bone diseases?
Osteoporosis and osteopenia
50
What is peak bone mass?
Present when bones have their maximum strength
51
What age do you usually achieve your peak bone mass?
25-30
52
What are risk factors for osteoporosis?
being female, growing older, having white or asian ancestry, family history, having a small, thin-boned body frame
53
What are the recommendations for taking calcium supplements?
Take in doses of 500mg or less before or after meals
54
How is oxygen transported through the blood?
Hemoglobin
55
How is oxygen supplied to the muscles?
Myoglobin
56
What is the difference between heme and hemoglobin?
Heme is an iron-containing molecule that combines with globin to form hemoglobin
57
Where is heme iron found?
In meat sources
58
Where in non-heme iron found?
Found in plants
-grains
-veggies
-nuts
-legumes
also in some meat
59
What is the bioavailability of non-heme iron and what enhances the absorption?
2-25%, vitamin C
60
What is the bioavailability of heme iron?
15-35%
61
What influences the bioavailability of iron?
The need for iron. It decreases as the body stores increase
62
What does an iron deficiency lead to?
Anemia
63
What is Anemia?
red blood cells are reduced and unable to carry adequate amounts of oxygen
64
What is microcytic anemia?
causes RBC's to be smaller, oddly shaped and have less color
65
What populations are at risk for anemia?
females and vegans
66
What are the signs and symptoms of microcytic anemia?
fatigue and weakness
shortness of breath
dizziness/headache
coldness of the hands and feet
pale skin
67
What is hereditary hemochromatosis?
An inhereted genetic defect that causes people to absorb too much iron. Symptoms include fatigue, lack of energy, and abdominal pain
68
What are good food sources of zinc?
Meat- pork/beef/lamb
Seafood-oysters
enriched/ fortified cereal
69
What does a zinc deficiency cause?
It delays growth and delays sex organ maturation
70
What are good food sources of fluoride?
tea, seafood, fluoridated drinking water
71
What are the functions of selenium?
donates electrons and reactivates vitamin E
72
What are good food sources of selenium?
Brazil Nuts and Sunflower seeds
grains grown in selenium-rich soils
cereal made with grains grown in selenium-rich soil
73
What is Keshan disease?
Cardiac dysfunction due to a deficiency of selenium
74
What is leading side of cancer deaths?
lungs
75
What is a pescavegetarian?
They eat milk, milk products, eggs and fish but no other animal foods
76
What is a semivegetarian?
They eat everything except red meats
77
What is a lactovegeterian?
They eat milk and milk products, but no animal flesh or eggs
78
What is an ovovegeterian?
Eats eggs but no other animal products
79
What is a lactoovovegeterian?
They eat milk and milk products and eggs but no other animal foods
80
What is a vegan?
They eat no animal foods
81
What are vegetarian diets often lower in?
Lower in fat and energy
82
What are vegetarian diets high in?
Vitamins C, E, and folic acid
Phytochemicals
fiber
magnesium and potassium
83
What are vegetarian diets low in?
Vitamin B12, D and riboflavin
zinc, iron, and calcium
omega 3s
certain essential amino acids
energy
saturated fats-good
84
What is important for vegetarians to do?
Meal plan to include whole grains and legumes to ensure all amino acids are consumed
85
What can riboflavin be sourced from for vegetarians?
Whole grains
legumes
leafy green veggies
86
What can vitamin D and calcium be sourced from for vegetarians?
Fortified foods
leafy green veggies
sun exposure
87
What are the three main uses of energy in the body?
1. basal metabolic rate
2.physical activity
3.thermic effect of food
88
What is the largest component of energy expenditure?
Basal metabolic rate
89
What may increase BMR?
muscle mass
90
What may decrease BMR?
Aging- 1-2% decline each decade after 30
91
What is satiety?
The feeling of fullness following consumption of food
92
How is long-term satiety promoted?
By body composition/ amount of body fat
93
What does adipose tissue secrete?
Leptin
94
What does Ghrelin do?
Promotes intake, increases appetite
95
What does leptin do?
Decreases intake
96
What BMI is considered underweight?
<18.5
97
What BMI is healthy?
18.5-24.9
98
What BMI is considered overweight?
25-29.9
99
What BMI is considered obese?
equal to or greater than 30
100
How much of weight differences can be attributed to genetics?
40-70%
101
What are the key features of a sound weight loss program?
1.Control energy intake
2. perform regular physical activity
3.behavior modification
-NEED DURATION AND REGULARITY-
102
What is chain breaking?
Separating behaviors that occur together
103
What is stimulus control?
When you alter the environment to minimize stimuli for eating
104
What is important to remember about good health?
Good health is NOT defined by body size
105
What can everyone do to reduce their risk of poor health?
Adopt a healthy lifestyle
106
What is considered steady weight loss?
.5-2 pounds per week
107
What does a 5-10% weight loss result in?
Decreased risks for elevated blood pressure, cholesterol, insulin resistance
108
What can anorexia nervosa lead to?
Electrolyte imbalances and cardiac arrest which can occur suddenly and cause death
109
How does bulimia nervosa present?
Turn toward food when faced with problems
recognize their behavior as abnormal
at or slightly above normal weight
frequently female, highly driven and successful
110
What is a zygote?
conception to 2 weeks
111
What is an embryo?
2-8 weeks
112
What is a fetus?
9 weeks to birth
113
What are critical periods?
finite windows of opportunity for development of a tissue or organ
114
What is the role of the placenta?
Produces hormones that direct maternal nutrients to the fetus, control fetal metabolism, and promote changes to the mother's body that support pregnancy
115
How does the mother's energy needs change throughout the pregnancy?
First trimester: +0
Second trimester: +340
Third trimester: +452
116
What are babies born to women that consume an excess amount of calories at an increased risk for?
high birth weight
117
What may obese pregnant women experience?
Gestational diabetes
118
What stimulates the let-down reflex?
oxytocin
119
What stimulates milk production?
prolactin
120
What are the pros of using human breast milk?
The breast milk is specific for that baby
121
What are the advantages of breast feeding?
Reduces uterine bleeding after delivery, promotes uterine shrinkage, promotes maternal weight loss, may decrease breast cancer risk
122
What are the energy needs for lactation?
Need 500 addition calories , 300 from food sources, 200 from fat stores
123
What are the nutrient needs for baby?
Need water!
They have more surface area, proportionally have more body water, kidneys are only half as efficient
124
What foods should be introduced to babies?
Iron-containing foods
-iron-fortified infant cereals
-pureed meats, beans, lentils
