human nut 2

Question 1

What are the key components for successful treatment of overweight and obesity according to the chapter?

Answer 1

including healthy eating patterns, physical activities, supportive environments, and psychosocial support.

Question 2

What is considered a reasonable rate of weight loss for overweight adults, and why is gradual weight loss preferred?

Answer 2

A reasonable rate of loss for overweight adults is 1 to 2 pounds a week, or 5 to 10 percent of body weight over 6 months. Gradual weight loss is preferred as it is more likely to be maintained than rapid losses.

Question 3

What parameters are suggested to mark success in weight management, and why are they considered more useful than body weight alone?

Answer 3

Parameters such as blood pressure, blood lipids, vitality, and physical capabilities are suggested as more useful than body weight alone in marking success. This is because they provide a more comprehensive view of health and well-being.

Question 4

What is the main characteristic of a weight-loss diet, and why is it essential to avoid too severe food energy restriction?

Answer 4

providing less energy than the person needs to maintain present body weight. Too severe food energy restriction may lead to nutrient deficiencies, rapid loss of lean tissue, lower basal metabolic rate (BMR), and subsequent rapid weight regain.

Question 5

How does breakfast frequency relate to obesity and associated risk factors?

Answer 5

Breakfast frequency is inversely associated with obesity and its associated risk factors. Regular breakfast eaters tend to have a lower BMI, blood pressure, and blood lipids than those who skip breakfast.

Question 6

What role does water play in weight management, and how does it contribute to lowering energy intake?

Answer 6

helps increase fullness, reduce hunger, and lower energy intake. Foods with high water content, like broth-based soups, can contribute to weight management by easing hunger.

Question 7

Explain the concept of “hara hachi bu” and its significance in weight management.

Answer 7

eat until you are 80 percent full.” It emphasizes the importance of eating in moderation and stopping before feeling overly full, promoting mindful eating and portion control

Question 8

How does physical activity contribute to weight management, and what are the additional health benefits associated with exercise?

Answer 8

contributes to weight management by expending energy and supporting fat loss. Additionally, exercise provides health benefits such as reduced abdominal obesity, improved blood pressure, insulin resistance, and cardiorespiratory fitness.

Question 9

What is the role of discretionary kcalories in the context of physical activity and weight loss?

Answer 9

represent the energy allowance beyond what is needed for nutrient supply. Physical activity increases discretionary kcalories, providing some flexibility in a weight-loss diet for options like second helpings, sweet treats, or alcoholic beverages.

Question 10

explain the significance of selecting nutrient-dense foods in the context of weight management.

Answer 10

maximizes weight loss by ensuring that the energy consumed is rich in essential nutrients, promoting overall health and well-being while supporting weight management

Question 11

How does activity contribute to energy expenditure indirectly?

Answer 11

contributes to energy expenditure indirectly by speeding up metabolism for hours or even days after exercise, raising the energy expenditure of exercise up to 15 percent.

Question 12

What is the long-term impact of daily vigorous activity on body composition?

Answer 12

over the long term leads to the development of more lean tissue, resulting in a rise in metabolic rate that supports continued weight loss or maintenance.

Question 13

Explain how physical activity affects body composition, especially in terms of body fat.

Answer 13

Physically active individuals have less body fat than sedentary people, leading to a change in body composition—decreasing body fat and increasing lean body mass.

Question 14

Contrast the impact of activity on appetite in sedentary people versus active individuals.

Answer 14

Research does not support the idea that exercise causes overeating in active individuals; in fact, sedentary people participating in ongoing activity programs tend to reduce their energy intake.

Question 15

Explain why hard physical work and eating are considered incompatible.

Answer 15

The body releases fuels from storage to support exercise, making it necessary to calm down and put energy fuels back in storage before eating.

Question 16

How can exercise help in curbing inappropriate appetite related to boredom, anxiety, or depression?

Answer 16

may help curb inappropriate appetite by providing an alternative to eating when not hungry, passing time, relieving anxiety, and preventing inappropriate eating.

Question 17

What are the psychological benefits of regular physical activity?

Answer 17

helps reduce stress, improves body image, and separates the connections between body weight and self-worth.

Question 18

What factors should individuals consider when choosing physical activities for a weight-management program?

Answer 18

activities they enjoy and are willing to do regularly; any physical activity is better than being sedentary.

Question 19

What advice do health-care professionals frequently give regarding physical activity for weight management?

Answer 19

often advise engaging in activities of low-to-moderate intensity for a long duration, such as an hour-long, fast-paced walk.

Question 20

Explain the concept of “spot reducing” and how exercise can help with trouble spots.

Answer 20

is a misconception; exercise can help with trouble spots by releasing fat stores during aerobic exercise, but specific exercises do not target fat loss in particular areas.

Question 21

What are the cognitive skills important for successful behavior change in weight management?

Answer 21

depends on problem-solving and cognitive restructuring, involving identifying problems, generating solutions, and replacing negative thoughts with positive ones.

Question 22

Why is group support considered helpful in making lifestyle changes?

Answer 22

provides a structured environment for individuals making lifestyle changes, offering motivation, shared experiences, and guidance.

Question 23

What role does physical activity play in preventing weight gains and maintaining weight losses?

Answer 23

Physical activity plays a key role in preventing weight gains and maintaining weight losses, with consistent exercise being more successful than inactivity.

Question 24

What are the strategies recommended by the National Weight Control Registry for maintaining weight loss?

Answer 24

recommends strategies such as eating a low-kcalorie diet, engaging in regular physical activity, monitoring weight frequently, and seeking support from healthcare professionals or groups.

Question 25

What are the key strategies for preventing weight gain, according to the chapter?

Answer 25

include eating regular meals, selecting sensible portion sizes, being physically active, and limiting sedentary activities.

Question 26

How does the chapter recommend addressing underweight through diet-planning strategies?

Answer 26

Adequacy and balance are key diet-planning strategies for weight gain, involving energy-dense foods, regular meals, large portions, extra snacks, and strength training.

Question 27

What criticisms are mentioned about fad diets in the chapter?

Answer 27

are criticized for not offering a safe and effective long-term plan for weight loss, often making outrageous claims without credible research.

Question 28

What advice does the chapter provide for individuals seeking information on popular diets?

Answer 28

being cautious when considering popular diets, emphasizing the importance of sound scientific research and recommending evaluations by the Academy of Nutrition and Dietetics as a resource.

Question 29

What are the three different forms of vitamin A active in the body?

Answer 29

The three different forms of vitamin A active in the body are retinol, retinal, and retinoic acid.

Question 30

What is the role of retinol in the body?

Answer 30

Retinol supports reproduction and is the major transport and storage form of vitamin A.

Question 31

What is the role of retinal in the body?

Answer 31

Retinal is active in vision and participates in the conversion of retinol to retinoic acid.

Question 32

What is the role of retinoic acid in the body?

Answer 32

Retinoic acid acts like a hormone, regulating cell differentiation, growth, and embryonic development.

Question 33

How does vitamin A participate in vision?

Answer 33

Vitamin A helps maintain a clear outer window of the eye (cornea) and participates in the conversion of light energy into nerve impulses at the retina.

Question 34

What is rhodopsin, and how does it relate to vitamin A?

Answer 34

Rhodopsin is a light-sensitive pigment of the retina that contains the retinal form of vitamin A. It plays a central role in vision by responding to light and generating electrical impulses that convey messages to the brain.

Question 35

What happens to retinal when light strikes the retina?

Answer 35

When light strikes the retina, retinal undergoes a cis to trans configuration change, generating an electrical impulse that conveys the message to the brain.

Question 36

How is rhodopsin regenerated?

Answer 36

Much of the retinal is converted back to its active cis form and combined with the opsin protein to regenerate rhodopsin.

Question 37

What are the major roles of vitamin A in the body?

Answer 37

The major roles of vitamin A include promoting vision, participating in protein synthesis and cell differentiation, and supporting reproduction and regulating growth.

Question 38

How does the body obtain vitamin A from foods?

Answer 38

The body obtains vitamin A from foods that contain retinoids (animal-derived) or carotenoids (plant-derived), which can be converted to vitamin A.

Question 39

Where are 90 percent of vitamin A stores located in the body?

Answer 39

90 percent of vitamin A stores are located in the liver

Question 40

2. What is the role of retinol-binding protein in vitamin A status?

Answer 40

 Retinol-binding, protein serves as the transport carrier for vitamin A inside the body.

Question 41

3. How long does it take for deficiency symptoms to appear after vitamin A stores are depleted?

Answer 41

3. Deficiency symptoms would not begin to appear until after vitamin A stores are depleted, which takes 1 to 2 years for a healthy adult but much sooner for a growing child.

Question 42

4. Is vitamin A deficiency common in the United States?

Answer 42

4. Vitamin A deficiency is uncommon in the United States but is a major nutrition problem in many developing countries.

Question 43

5. How does vitamin A deficiency contribute to unnecessary deaths and blindness?

Answer 43

5. Vitamin A deficiency is responsible for a million or more unnecessary deaths and cases of blindness each year in developing countries.

Question 44

6. What are some measures taken to protect against vitamin A deficiencies?

Answer 44

6. Many countries nourish their people with biofortified corn, rice, and cassava. Routine vitamin A supplementation and food fortification also help prevent deficiencies.

Question 45

7. What is the relationship between vitamin A and immune function?

Answer 45

7. Vitamin A supports immune function and inhibits replication of the measles virus.

Question 46

8. How does vitamin A deficiency contribute to infectious diseases?

Answer 46

8. The severity of infectious diseases, such as measles, often correlates with the degree of vitamin A deficiency. Providing vitamin A to children diagnosed with measles reduces the risk of dying.

Question 47

9. What are the early signs of vitamin A deficiency?

Answer 47

9. Night blindness, the inability to recover promptly from temporary blinding after a flash of bright light at night, is one of the first detectable signs of vitamin A deficiency.

Question 48

10. What are the consequences of severe vitamin A deficiency?

Answer 48

10. Severe vitamin A deficiency can lead to total blindness, keratinization of the skin, and weakened defenses against infections.

Question 49

 How does the body synthesize vitamin D?

Answer 49

 The body can synthesize vitamin D from a precursor that is made from cholesterol, with the help of sunlight. This means that given enough time in the sun, people do not need vitamin D from foods.

Question 50

2. What are the two major forms of vitamin D?

Answer 50

2. The two major forms of vitamin D are vitamin D2 (ergocalciferol), which is derived primarily from plant foods in the diet, and vitamin D3 (cholecalciferol), which is derived from animal foods in the diet or made in the skin from 7-dehydrocholesterol with the help of sunlight.

Question 51

3. How is vitamin D activated in the body?

Answer 51

3. Vitamin D, whether made in the body or consumed from the diet, needs to go through two hydroxylation reactions to become fully activated. The liver adds an OH group to produce calcidiol, and then the kidneys add another OH group to produce calcitriol, the active form of vitamin D.

Question 52

4. What is the role of vitamin D in bone growth?

Answer 52

4. Vitamin D assists in the absorption of calcium and phosphorus, which helps maintain blood concentrations of these minerals. This, in turn, allows the bones to absorb and deposit these minerals, making them denser and stronger.

Question 53

5. What are some other roles of vitamin D in the body?

Answer 53

5. Vitamin D has been found to play a role in cognitive function, muscle growth, immune system function, adipose tissue regulation, and the regulation of genes that control cell growth. It has also been suggested to have potential benefits in protecting against heart disease, type 2 diabetes, inflammation, brain disorders, macular degeneration, hypertension, and some cancers.

Question 54

6. Does evidence support vitamin D supplementation for overall health?

Answer 54

6. Currently, evidence does not support vitamin D supplementation for improving health beyond correcting deficiencies.

Question 55

7. How common is vitamin D insufficiency in the US population?

Answer 55

7. It is estimated that 16 percent of the US population has low blood levels of vitamin D.

Question 56

 What are the two subgroups of the vitamin E family, and how are they named?

Answer 56

The vitamin E family consists of two subgroups—tocopherols and tocotrienols. The members are designated by letters of the Greek alphabet (alpha, beta, gamma, and delta).

Question 57

2. Why is alpha-tocopherol the only member of the vitamin E family that is maintained in the body to meet its needs?

Answer 57

2. Alpha-tocopherol is the only member maintained because the other members are not converted to alpha-tocopherol in the body, and they are not recognized by its transport protein.

Question 58

3. What is the main action of vitamin E as an antioxidant?

Answer 58

3. Vitamin E's main action is to stop the chain reaction of free radicals, preventing the production of more free radicals and protecting cell components and membranes from destruction.

Question 59

4. How may tocotrienols contribute to health besides preventing cancer?

Answer 59

4. Tocotrienols may also protect against osteoporosis, diabetes, heart disease, and neurological disorders.

Question 60

5. What is the primary deficiency of vitamin E associated with, and what is a classic sign of this deficiency?

Answer 60

5. The primary deficiency of vitamin E is associated with diseases of fat malabsorption, such as cystic fibrosis. A classic sign is erythrocyte hemolysis, seen in premature infants.

Question 61

6. What is the role of vitamin E in reducing the risk of heart disease?

Answer 61

6. Vitamin E may reduce the risk of heart disease by protecting low-density lipoproteins (LDL) against oxidation and reducing inflammation.

Question 62

7. What is the UL for vitamin E, and what can extremely high doses of vitamin E potentially cause?

Answer 62

7. The UL for vitamin E is 1000 milligrams. Extremely high doses may interfere with the blood-clotting action of vitamin K and enhance the effects of anti-clotting drugs, causing hemorrhage.

Question 63

8. Why is the RDA for vitamin E based only on alpha-tocopherol?

Answer 63

8. The RDA is based only on alpha-tocopherol because the other tocopherols and tocotrienols cannot be converted to alpha-tocopherol, and they do not perform the same metabolic roles.

Question 64

9. In which foods is vitamin E found, and why is the intake of polyunsaturated fatty acids related to vitamin E needs?

Answer 64

9. Vitamin E is found in vegetable oils, margarine, salad dressings, and wheat germ oil. Higher intake of polyunsaturated fatty acids requires more vitamin E, and fortunately, they often occur together in the same foods.

Question 65

10. What are the primary roles of vitamin K in the body?

Answer 65

10. Vitamin K is essential for blood clotting and is involved in the metabolism of bone proteins, including osteocalcin. It may also be associated with a reduced risk of heart disease and some cancers.

Question 66

11. Under what circumstances may a secondary deficiency of vitamin K occur?

Answer 66

11. A secondary deficiency of vitamin K may occur when fat absorption falters (as in bile production failure) or due to certain drugs disrupting vitamin K synthesis and action.

Question 67

12. How do vitamin K and vitamin D interact in relation to bone health?

Answer 67

12. Vitamin K helps synthesize a specific bone protein, and vitamin D regulates that synthesis. Both vitamins, along with vitamin A, play important roles in bone growth and remodeling.

Question 68

13. What is the primary dietary source of vitamin K, and what are the forms of vitamin K found in foods?

Answer 68

13. Leafy green vegetables such as spinach and kale, fruits like avocado and kiwi, and some vegetable oils like soybean oil are primary sources. Phylloquinone and menaquinone are the two forms of vitamin K found in foods.

Question 69

14. Why is it important for individuals on anticoagulant drugs to monitor their vitamin K intake?

Answer 69

14. High doses of vitamin K can reduce the effectiveness of anticoagulant drugs, so individuals on these drugs should maintain a consistent intake of vitamin K-rich foods and monitor their blood clotting times regularly.

Question 70

. What motivates supplement manufacturers to introduce new supplements?

Answer 70

research news lead supplement manufacturers to develop new supplements. Terms like antioxidants and lycopene become popular, and commercials claim magic in fighting aging and disease.

Question 71

2. What is a free radical, and how does it become unstable?

Answer 71

2. A free radical is a molecule with one or more unpaired electrons. An electron without a partner makes the molecule unstable and highly reactive. To regain stability, a free radical steals an electron from a stable but vulnerable compound, initiating a chain reaction.

Question 72

3. How do antioxidants neutralize free radicals, and why don't they become free radicals themselves?

Answer 72

3. Antioxidants neutralize free radicals by donating one of their own electrons, ending the chain reaction. Antioxidants do not become free radicals because they remain stable in either form.

Question 73

4. What role do free radicals play in the immune system?

Answer 73

4. Cells of the immune system use free radicals in an "oxidative burst" to demolish disease-causing viruses and bacteria. However, free-radical attacks most often cause widespread damage, contributing to cell damage, disease progression, and aging.

Question 74

5. What minerals and vitamins act as defense against free-radical damage?

Answer 74

5. Enzymes dependent on selenium, copper, manganese, and zinc, along with antioxidant vitamins (vitamin E, beta-carotene, and vitamin C), defend against free-radical damage.

Question 75

6. How might antioxidants reduce the risk of cancer?

Answer 75

6. Antioxidants may reduce cancer risks by protecting DNA from free-radical damage. Diets rich in fruits and vegetables, especially those containing vitamin C, beta-carotene, and carotenoids, are associated with lower cancer rates.

Question 76

7. How does oxidative stress contribute to atherosclerosis, and how can antioxidants protect against heart disease?

Answer 76

7. Oxidative stress contributes to atherosclerosis by oxidizing LDL cholesterol. Antioxidants, especially vitamin E and vitamin C, protect against LDL oxidation, inflammation, and arterial injuries, potentially reducing the risk of heart disease.

Question 77

8. According to the passage, what dietary strategies are most effective in preventing heart disease?

Answer 77

8. Effective strategies include using unsaturated fats, selecting foods rich in omega-3 fatty acids, and consuming a diet high in fruits, vegetables, nuts, and whole grains while low in refined grain products.

Question 78

9. Should antioxidants be replenished from foods or supplements, according to the passage?

Answer 78

9. The passage emphasizes that antioxidants are best obtained from foods, especially fruits and vegetables, which offer a range of nutrients and phytochemicals. Taking supplements is not recommended for disease prevention.

Question 79

10. What does the passage suggest about the use of antioxidant supplements for cancer prevention?

Answer 79

10. The passage suggests that antioxidant supplements may not provide the same benefits as a diet rich in fruits and vegetables. Some studies even indicate potential risks associated with certain supplements, such as increased mortality.

Question 80

1. What is the role of chromium in the body?

Answer 80

1. Chromium participates in carbohydrate and lipid metabolism.

Question 81

2. How does chromium help maintain glucose homeostasis?

Answer 81

2. Chromium enhances the activity of the hormone insulin.

Question 82

3. What happens when chromium is lacking in the diet?

Answer 82

3. A diabetes-like condition may develop, characterized by elevated blood glucose, impaired glucose tolerance, insulin response, and glucagon response.

Question 83

4. Do chromium supplements benefit people with type 2 diabetes?

Answer 83

4. Research suggests that chromium supplements provide little or no benefit to people with type 2 diabetes.

Question 84

5. Where is chromium found in the diet?

Answer 84

5. Chromium is present in a variety of foods, with the best sources being unrefined foods, liver, brewer’s yeast, and whole grains.

Question 85

1. What is the function of molybdenum in the body?

Answer 85

Molybdenum acts as a working part of several metalloenzymes.

Question 86

2. Are dietary deficiencies of molybdenum common?

Answer 86

2. No, dietary deficiencies of molybdenum are unknown because the amounts needed are very small.

Question 87

3. What are molybdenum-rich foods?

Answer 87

3. Molybdenum-rich foods include legumes, breads, other grain products, leafy green vegetables, milk, and liver.

Question 88

4. Is molybdenum toxicity common in humans?

Answer 88

4. Molybdenum toxicity in people is rare and is characterized by kidney damage and reproductive abnormalities.

Question 89

1. How do contaminant minerals enter the food supply?

Answer 89

 Contaminant minerals like lead, mercury, and cadmium enter the food supply through soil, water, and air pollution.

Question 90

2. What is the main focus regarding lead in this context?

Answer 90

2. The section focuses on lead poisoning as it is a serious environmental threat to young children, and reducing blood lead levels is a goal of the Healthy People initiative.

Question 91

3. How does lead disrupt body processes?

Answer 91

3. Lead competes with essential minerals like iron and calcium, displacing them from metabolic sites, disrupting body processes, and impairing nutrition status.

Question 92

4. Why are children with iron deficiency vulnerable to lead toxicity?

Answer 92

4. Children with iron deficiency are particularly vulnerable to lead toxicity.

Question 93

5. What is the general impact of contaminant minerals on health?

Answer 93

5. Contaminant minerals impair the body’s growth, work capacity, and general health.

Question 94

1. What are phytochemicals, and where are they found?

Answer 94

1. Phytochemicals are compounds in plant-derived foods with biological activity. They are found in fruits, vegetables, and other plant-based foods.

Question 95

2. How do phytochemicals defend against chronic diseases?

Answer 95

2. Phytochemicals may act as antioxidants, mimic hormones, stimulate enzymes, interfere with DNA replication, suppress inflammation, destroy bacteria, and bind to cell walls, preventing chronic diseases.

Question 96

3. What is the definition of functional foods?

Answer 96

3. Functional foods include those with potentially beneficial effects on health beyond their nutrient contributions.

Question 97

4. Give examples of functional foods rich in phytochemicals.

Answer 97

4. Examples include whole grains, oily fish, fresh fruits, orange juice fortified with calcium, and margarine with plant sterols.

Question 98

5. What are some examples of phytochemicals defending against specific diseases?

Answer 98

5. Soy may protect against breast and prostate cancers, while lycopene in tomatoes may offer protection against some cancers.

Question 99

What is the concept of functional foods?

Answer 99

 Functional foods naturally contain biologically active phytochemicals and offer health benefits.

Question 100

2. How do functional foods blur the distinctions between foods and drugs?

Answer 100

2. Functional foods have characteristics of both foods and drugs, acting like drugs with ingredients that alter body functions.

Question 101

3. What are some examples of foods acting like drugs?

Answer 101

3. Margarine enhanced with plant sterols that lower blood cholesterol is an example of a food acting like a drug.

Question 102

4. What are the challenges in using functional foods as drugs?

Answer 102

4. Unanswered questions include whether functional foods work, their safety, effectiveness, dosage, and whether they are a healthy choice.

Question 103

5. What are the potential future developments in the field of functional foods?

Answer 103

5. Future developments may involve designing specific eating patterns based on individual health needs, merging knowledge of the human genome and nutrition, and creating foods to meet specific health requirements.