Learning Objectives (Chapter 6-10)

Question 1

Describe the synthesis and structure of protein (Chapter 6)

Answer 1

• Synthesis:
  
  • Proteins are made in cells during protein synthesis, which involves two steps:
    
    1. Transcription
    2. Translation
• Structure:
  
  • Proteins are made of chains of amino acids, folded into specific shapes. They have four levels of structure:
    
    1. Primary
    2. Secondary
    3. Tertiary
    4. Quaternary

Question 2

Describe the process of protein digestion/absorption (Chapter 6)

Answer 2

• Digestion:
  
  • Begins in the stomach, where enzymes like pepsin break down proteins into smaller chains.
  • Continues in the small intestine with enzymes like trypsin and chymotrypsin.
• Absorption:
  
  • Amino acids are absorbed in the small intestine into the bloodstream and transported to cells.

Question 3

Discuss the functions of protein in the body (Chapter 6)

Answer 3

1. Building blocks: For muscles, skin, enzymes, and hormones.
2. Repair and growth: Heals tissues and supports growth.
3. Transport: Moves substances (e.g., hemoglobin transports oxygen).
4. Immunity: Produces antibodies.
5. Energy: Used for energy if needed (though not primary).

Question 4

Discuss protein utilization and how to prevent protein wasting (Chapter 6)

Answer 4

• Utilization:
  
  • Amino acids are used for building, repairing, or as energy.
• Prevent Protein Wasting:
  
  1. Ensure enough calories from carbs and fats to spare protein
  2. Consume all essential amino acids

Question 5

Identify the dietary recommendation for protein (Chapter 6)

Answer 5

RDA:
- Adults: 0.8 g/kg body weight per day.
- Higher needs for athletes, pregnant/lactating women, and older adults.

Question 6

Identify food sources of protein and the protein quality factors (Chapter 6)

Answer 6

• Food Sources:
  
  • Complete proteins: Animal products (meat, dairy, eggs).
  • Incomplete proteins: Plant-based foods (beans, grains).
• Protein Quality: Measured by:
  
  1. Amino acid composition.
  2. Digestibility.

Question 7

Discuss the strategy of mutual supplementation (Chapter 6)

Answer 7

Combine incomplete proteins (e.g., rice + beans) to get all essential amino acids in a plant-based diet.

Question 8

Discuss nitrogen balance and identify populations at each stage of balance (Chapter 6)

Answer 8

• Positive Balance: Growth, pregnancy, recovery.
• Negative Balance: Illness, injury, malnutrition.
• Equilibrium: Healthy adults.

Question 9

Identify the characteristics of the two forms of protein energy malnutrition (Chapter 6)

Answer 9

1. Kwashiorkor: Severe protein deficiency; causes swelling (edema), fatty liver.
2. Marasmus: Severe calorie and protein deficiency; causes wasting and emaciation.

Question 10

Discuss the consequences of excess protein intake (Chapter 6)

Answer 10

• Short-term:
  
  • Dehydration, strain on kidneys.
• Long-term:
  
  • Increased risk of heart disease, kidney damage, calcium loss.

Question 11

Describe health benefits of a vegetarian diet and an omnivorous diet (Chapter 6)

Answer 11

• Vegetarian Diet:
  
  • Lower risk of heart disease, high blood pressure, obesity.
• Omnivorous Diet:
  
  • Easy access to complete proteins and diverse nutrients.

Question 12

Discuss nutrients of concern with poorly planned vegetarian and omnivorous diets (Chapter 6)

Answer 12

• Vegetarian:
  
  • Risk of deficiency in B12, iron, zinc, calcium, omega-3 fatty acids.
• Omnivorous:
  
  • Risk of excessive saturated fats and cholesterol, lower fiber intake

Question 13

Describe the characteristics of the two classes of vitamins (Chapter 7)

Answer 13

1. Fat-Soluble Vitamins:
   
   • Includes A, D, E, K.
   • Stored in liver and fat tissue, so excess can build up and cause toxicity.
   • Absorbed with dietary fat.
   • Needed in smaller, less frequent doses.
2. Water-Soluble Vitamins:
   
   • Includes B-complex (B1, B2, B3, B6, B12, folate, biotin, pantothenic acid) and Vitamin C.
   • Not stored in the body; excess is excreted in urine.
   • Needed in regular, small doses.

Question 14

Discuss the main functions, food sources, and deficiency and toxicity symptoms for each vitamin (Vitamin A - Chapter 7)

Answer 14

1. Function:
   
   • Vision, skin health, immune function.
2. Sources:
   
   • Carrots, sweet potatoes, liver.
3. Deficiency:
   
   • Night blindness.
4. Toxicity:
   
   • Liver damage, birth defects.

Question 15

Discuss the main functions, food sources, and deficiency and toxicity symptoms for each vitamin (Vitamin D - Chapter 7)

Answer 15

1. Function:
   
   • Bone health, calcium absorption.
2. Sources:
   
   • Sunlight, fish, fortified milk.
3. Deficiency:
   
   • Rickets, osteoporosis.
4. Toxicity:
   
   • Kidney damage, calcium deposits.

Question 16

Discuss the main functions, food sources, and deficiency and toxicity symptoms for each vitamin (Vitamin E - Chapter 7)

Answer 16

1. Function:
   
   • Antioxidant, protects cells.
2. Sources:
   
   • Nuts, seeds, vegetable oils.
3. Deficiency:
   
   • Nerve damage (rare).
4. Toxicity:
   
   • Blood thinning.

Question 17

Discuss the main functions, food sources, and deficiency and toxicity symptoms for each vitamin (Vitamin K - Chapter 7)

Answer 17

1. Function:
   
   • Blood clotting, bone health.
2. Sources:
   
   • Leafy greens, broccoli.
3. Deficiency:
   
   • Excessive bleeding.
4. Toxicity:
   
   • Rare, but can affect blood clotting.

Question 18

Discuss the main functions, food sources, and deficiency and toxicity symptoms for each vitamin (Vitamin C - Chapter 7)

Answer 18

1. Function:
   
   • Immune support, collagen formation.
2. Sources:
   
   • Citrus fruits, bell peppers.
3. Deficiency:
   
   • Scurvy (bleeding gums, poor wound healing).
4. Toxicity:
   
   • Diarrhea, stomach upset.

Question 19

Discuss the main functions, food sources, and deficiency and toxicity symptoms for each vitamin (Vitamin B (B12, Folate) - Chapter 7)

Answer 19

1. Function:
   
   • Energy metabolism, red blood cell production.
2. Sources:
   
   • Meat, eggs, fortified cereals (B12); leafy greens, legumes (folate).
3. Deficiency:
   
   • Anemia, nerve issues (B12); birth defects (folate).
4. Toxicity:
   
   • Rare for most B vitamins.

Question 20

Discuss valid reasons for taking a vitamin supplement (Chapter 7)

Answer 20

1. Deficiency:
   
   • If diagnosed with a vitamin deficiency (e.g., Vitamin D in winter).
2. Life stages:
   
   • Pregnancy (e.g., folic acid), aging (e.g., B12).
3. Medical conditions:
   
   • Certain diseases or surgeries affecting absorption.
4. Dietary restrictions:
   
   • Vegans may need B12 supplements.

Question 21

Discuss the regulatory process for vitamin supplements in Canada (Chapter 7)

Answer 21

• Regulated under the Natural Health Products (NHP) Regulations by Health Canada.
• Supplements must:
  
  • Be approved for safety and effectiveness.
  • Have a Natural Product Number (NPN) on the label.
    Follow strict manufacturing standards.

Question 22

Discuss invalid reasons for taking supplements (Chapter 7)

Answer 22

• Believing they can replace a healthy diet.
• Taking them for quick energy (vitamins do not provide calories).
• Assuming “more is better” (can lead to toxicity).
• Using supplements without medical advice to “cure” non-nutritional conditions.

Question 23

Describe the functions of water in the body (Chapter 8)

Answer 23

1. Transport:
   
   • Carries nutrients and waste products.
2. Temperature regulation:
   
   • Maintains body temperature through sweating.
3. Lubrication:
   
   • Cushions joints and organs, keeps tissues moist.
4. Chemical reactions:
   
   • Participates in metabolism.

Question 24

Describe the process of water balance (Chapter 8)

Answer 24

• Intake:
  
  • Drinking fluids, eating foods, metabolic reactions.
• Loss:
  
  • Through urine, sweat, breath, and feces.
• Controlled by the hypothalamus (thirst) and hormones like ADH (antidiuretic hormone) and aldosterone.

Question 25

identify the DRI recommendations for fluid intake (Chapter 8)

Answer 25

• Men:
  
  • ~3.7 liters/day.
• Women:
  
  • ~2.7 liters/day.
• Includes fluids from all beverages and foods.

Question 26

discuss factors that can increase fluid requirements (Chapter 8)

Answer 26

• Hot weather or exercise.
• Fever, diarrhea, or vomiting.
• High-protein or high-fiber diets.
• Pregnancy and breastfeeding.

Question 27

define electrolytes and how they control water flow in the body (Chapter 8)

Answer 27

• Electrolytes:
  
  • Minerals (e.g., sodium, potassium, chloride) that carry an electric charge.
• They control water flow by creating osmotic pressure: water moves to balance electrolyte concentrations inside and outside cells.

Question 28

discuss fluid and electrolyte balance, and identify situations that can cause imbalance (Chapter 8)

Answer 28

• Balance maintained by kidneys, hormones, and cell membranes.
• Imbalance Causes:
  
  • Dehydration (e.g., due to sweating, diarrhea).
  • Overhydration (can dilute electrolytes).
  • Electrolyte loss (e.g., from vomiting, sweating).

Question 29

define minerals and identify the major minerals and trace minerals (Chapter 8)

Answer 29

• Definition:
  
  • Essential inorganic nutrients.
• Major Minerals:
  
  • Needed in larger amounts (e.g., calcium, potassium, sodium).
• Trace Minerals:
  
  • Needed in smaller amounts (e.g., iron, zinc, iodine).

Question 30

discuss the main functions, food sources, deficiency and toxicity symptoms, and factors that affect absorption for each mineral (Calcium - Chapter 8)

Answer 30

1. Function:
   
   • Bone health, muscle function.
2. Sources:
   
   • Dairy, leafy greens.
3. Deficiency:
   
   • Osteoporosis.
4. Toxicity:
   
   • Kidney stones.
5. Absorption:
   
   • Affected by vitamin D.

Question 31

discuss the main functions, food sources, deficiency and toxicity symptoms, and factors that affect absorption for each mineral (Iron - Chapter 8)

Answer 31

1. Function:
   
   • Oxygen transport (hemoglobin).
2. Sources:
   
   • Meat, beans.
3. Deficiency:
   
   • Anemia.
4. Toxicity:
   
   • Organ damage.

Question 32

discuss the main functions, food sources, deficiency and toxicity symptoms, and factors that affect absorption for each mineral (Potassium - Chapter 8)

Answer 32

1. Function:
   
   • Muscle function, heart health.
2. Sources:
   
   • Bananas, potatoes.
3. Deficiency:
   
   • Muscle cramps.
4. Toxicity:
   
   • Heart issues

Question 33

discuss the main functions, food sources, deficiency and toxicity symptoms, and factors that affect absorption for each mineral (Sodium - Chapter 8)

Answer 33

1. Function:
   
   • Fluid balance, nerve function.
2. Sources:
   
   • Salt, processed foods.
3. Deficiency:
   
   • Rare (low blood pressure).
4. Toxicity:
   
   • High blood pressure.

Question 34

identify the two forms of iron and dietary factors that can affect absorption (Chapter 8)

Answer 34

1. Heme Iron: Found in animal products; easily absorbed.
2. Non-Heme Iron: Found in plants; absorption improved by vitamin C and reduced by calcium or tea.

Question 35

define osteoporosis and peak bone mass, and differentiate between cortical and trabecular
bone (Chapter 8)

Answer 35

• Osteoporosis:
  
  • Weak, brittle bones due to low bone density.
• Peak Bone Mass:
  
  • Maximum bone strength reached in early adulthood.
• Bone Types:
  
  1. Cortical: Dense, outer layer.
  2. Trabecular: Spongy, inner structure.

Question 36

discuss risk factors for developing osteoporosis (Chapter 8)

Answer 36

• Older age, female gender, family history.
• Low calcium or vitamin D intake.
• Inactivity, smoking, excessive alcohol.

Question 37

differentiate between the three chemical forms of calcium supplements (Chapter 8)

Answer 37

1. Calcium Carbonate:
   
   • Requires stomach acid; best with meals.
2. Calcium Citrate:
   
   • Absorbed well anytime.
3. Calcium Gluconate:
   
   • Lower calcium content, often used in fortified foods.

Question 38

define energy balance and identify the three components of energy expenditure (Chapter 9)

Answer 38

• Energy Balance:
  
  • Occurs when energy intake (calories from food) equals energy expenditure.
• Components:
  
  1. Basal Metabolic Rate (BMR): Energy used at rest (~60-70%).
  2. Physical Activity: Energy used for movement (~20-30%).
  3. Thermic Effect of Food (TEF): Energy for digestion (~10%).

Question 39

describe the factors that affect the body’s basal metabolic rate (Chapter 9)

Answer 39

1. Age (decreases with age).
2. Gender (higher in males).
3. Body composition (higher in leaner bodies).
4. Hormones (e.g., thyroid).
5. Genetics.
6. Environmental factors (e.g., temperature).

Question 40

discuss the factors that energy requirement calculations should take into account (Chapter 9)

Answer 40

1. Age, gender, and weight.
2. Physical activity level.
3. Growth stages (e.g., childhood, pregnancy).

Question 41

calculate body mass index (BMI), and identify BMI categories (Chapter 9)

Answer 41

• Formula:
  
  • BMI=weight (kg)/height (m)2
• Categories:
  
  1. Underweight: <18.5.
  2. Normal weight: 18.5–24.9.
  3. Overweight: 25–29.9.
  4. Obesity: ≥30.

Question 42

identify drawbacks and limitations of BMI (Chapter 9)

Answer 42

• Doesn’t measure body fat or distribution.
• Ignores muscle mass.
• Can misclassify athletes or older adults.
• Doesn’t reflect overall health.

Question 43

describe the methods for assessing body composition (Chapter 9)

Answer 43

• Skinfold measurements.
• Bioelectrical impedance.
• Dual-energy X-ray absorptiometry (DXA).
• Hydrostatic weighing.

Question 44

discuss hunger, appetite, satiation, satiety and leptin (Chapter 9)

Answer 44

1. Hunger:
   
   • Physiological need for food.
2. Appetite:
   
   • Desire to eat, influenced by environment.
3. Satiation:
   
   • Feeling of fullness during a meal.
4. Satiety:
   
   • Feeling of fullness after a meal.
5. Leptin:
   
   • Hormone that reduces hunger by signaling satiety.

Question 45

discuss the inside the body and environmental factors that contribute to weight (Chapter 9)

Answer 45

• Inside the Body:
  
  • Genetics, hormones (e.g., leptin, ghrelin).
• Environmental:
  
  • Food availability, marketing, social norms.

Question 46

discuss the environmental factors contributing to food intake; (Chapter 9)

Answer 46

• Portion sizes, easy access to high-calorie foods.
• Social eating, emotional stress.
• Advertising and food packaging.

Question 47

explain the lifestyle behaviours that contribute to health (Chapter 9)

Answer 47

• Balanced diet with fruits, vegetables, and whole grains.
• Regular physical activity.
• Adequate sleep.
• Stress management.
• Avoiding smoking and excessive alcohol.

Question 48

compare and contrast weight normative and weight inclusive approaches (Chapter 9)

Answer 48

• Weight Normative:
  
  • Focuses on weight loss as a measure of health.
• Weight Inclusive:
  
  • Focuses on behaviors, not weight, to improve health.

Question 49

discuss unsound approaches for health and weight loss (Chapter 9)

Answer 49

• Fad diets (e.g., extreme calorie restriction).
• Skipping meals or fasting without guidance.
• Overuse of supplements.
• Excessive exercise without recovery.

Question 50

define weight bias, weight stigma, Health at Every Size, weight inclusive, and diet culture (Chapter 9)

Answer 50

1. Weight Bias:
   
   • Negative attitudes toward people with larger bodies.
2. Weight Stigma:
   
   • Discrimination based on weight.
3. Health at Every Size (HAES):
   
   • Promotes health behaviours without focusing on weight.
4. Weight Inclusive:
   
   • Focus on health behaviours for all sizes.
5. Diet Culture:
   
   • Belief system that equates thinness with health and worth.

Question 51

describe the key characteristics/traits of sufferers, associated complications, and tips for
treatment for eating disorders in athletes (Chapter 9)

Answer 51

• Key Traits:
  
  • Pressure to maintain a certain weight.
• Complications:
  
  • Fatigue, injuries, amenorrhea.
• Treatment Tips:
  
  • Support from coaches, balanced eating.

Question 52

describe the key characteristics/traits of sufferers, associated complications, and tips for
treatment for Anorexia Nervosa (Chapter 9)

Answer 52

1. Traits:
   
   • Severe restriction of food intake.
2. Complications:
   
   • Heart issues, bone loss.
3. Treatment Tips:
   
   • Therapy, medical care, nutrition counseling

Question 53

describe the key characteristics/traits of sufferers, associated complications, and tips for
treatment for Bulimia Nervosa (Chapter 9)

Answer 53

1. Traits:
   
   • Bingeing and purging.
2. Complications:
   
   • Electrolyte imbalance, esophageal damage.
3. Treatment Tips:
   
   • Therapy, group support, nutrition education.

Question 54

describe the key characteristics/traits of sufferers, associated complications, and tips for
treatment for Binge Eating Disorder (Chapter 9)

Answer 54

1. Traits:
   
   • Frequent overeating without purging.
2. Complications:
   
   • Weight gain, depression.
3. Treatment Tips:
   
   • Therapy, stress management.

Question 55

describe the benefits and recommendations for physical activity (Chapter 10)

Answer 55

• Benefits:
  
  • Improves heart health, muscle strength, and flexibility.
  • Enhances mental health and reduces stress.
  • Supports weight management and immune function.
  • Reduces risk of chronic diseases (e.g., diabetes, hypertension).
• Recommendations:
  
  • Adults: At least 150 minutes of moderate aerobic activity per week + strength training 2 days/week.
  • Children/Teens: At least 60 minutes of activity daily.

Question 56

explain how fuel use varies at rest, in the early minutes of activity and as activity continues (Chapter 10)

Answer 56

1. At Rest:
   
   • Body uses mostly fat for energy.
2. Early Minutes of Activity:
   
   • Relies on glycogen (stored carbohydrates) and glucose.
3. As Activity Continues:
   
   • Moderate-intensity: Mix of glycogen and fat.
   • High-intensity: Primarily carbohydrates.
   • Long-duration: Increased fat usage as glycogen stores deplete.

Question 57

describe the dietary and training strategies that can help to maintain glucose concentrations in
endurance activities (Chapter 10)

Answer 57

• Eat a high-carbohydrate meal 3-4 hours before exercise.
• Consume carbohydrate-rich snacks (e.g., sports gels) during activities lasting >1 hour.
• Replenish glycogen stores with carbohydrates and protein after exercise (e.g., 3:1 carb-to-protein ratio).

Question 58

discuss the recommendations for fat for athletes (Chapter 10)

Answer 58

• Fat should make up 20-35% of total calories.
• Focus on healthy fats (e.g., nuts, avocados, olive oil).
• Avoid trans fats and excessive saturated fats.
• Adequate fat intake is essential for long-duration, lower-intensity activities.

Question 59

discuss the recommendations for protein intake and its role in muscle growth for athletes (Chapter 10)

Answer 59

• Athletes need 1.2–2.0 g of protein per kg of body weight per day (varies with activity level).
• Protein supports muscle repair and growth after exercise.
• Distribute protein intake evenly across meals to maximize muscle synthesis.

Question 60

discuss the role of vitamin and mineral supplements in athletic performance (Chapter 10)

Answer 60

• Most athletes can meet their needs through a balanced diet.
• Key Nutrients:
  
  1. Iron: Prevents fatigue (important for female athletes).
  2. Calcium and Vitamin D: Support bone health.
  3. Antioxidants (Vitamin C, E): Help repair oxidative damage.
• Supplements may be necessary for deficiencies or restricted diets.

Question 61

explain the importance of fluid intake for athletes and identify appropriate sources of fluids (Chapter 10)

Answer 61

1. Importance:
   
   • Prevents dehydration, maintains performance, and regulates body temperature.
2. Recommendations:
   
   • Drink 2-3 cups of water 2-3 hours before activity.
   • Drink 0.5-1 cup every 15-20 minutes during activity.
   • Rehydrate with 2-3 cups for every pound lost after exercise.
3. Sources:
   
   • Water, sports drinks (during long/intense workouts), and electrolyte drinks.

Question 62

describe the role of sports drinks and complete meal replacers for athletes (Chapter 10)

Answer 62

• Sports Drinks:
  
  • Provide electrolytes and carbohydrates for activities >1 hour.
• Meal Replacers:
  
  • Convenient for recovery or time constraints but should not replace balanced meals regularly.

Question 63

weigh the benefits and dangers of some performance enhancers/ergogenic aids commonly used by athletes (Chapter 10)

Answer 63

1. Benefits:
   
   • Creatine: Improves short bursts of high-intensity activity.
   • Caffeine: Boosts focus and endurance.
   • Protein Powders: Convenient source for muscle repair.
2. Dangers:
   
   • Anabolic Steroids: Harmful side effects (e.g., liver damage, hormonal imbalance).
   • Stimulants: Can cause heart issues and addiction.
   • Unregulated Supplements: Risk of contamination and health problems.
     - Always consult a professional before using aids.