Micronutrients

Question 1

Percent as Daily Calories: Fat Carbs 60%, Protein 10%

Answer 1

30%

Question 2

Percent as Daily Calories Carbs 60%, Protein 10%

Answer 2

60%

Question 3

Percent as Daily Calories: Protein

Answer 3

10%

Question 4

What does the body uses to make steroid hormones

Answer 4

blood cholesterol

Question 5

Total cholesterol to HDL ratio or the non-HDL level -

Answer 5

more predictive of the risk for CVD than total cholesterol level

Question 6

cholesterol goal

Answer 6

daily dietary intake of cholesterol of less than 300 mg/date
HDL > 35 mg/dL
60 is optimal*
Total cholesterol to HDL ratio is 5:1
3.5:1 being ideal**

Question 7

Dietary fats

Answer 7

Should be unsaturated fats

Trans fat…eliminate from diet

Saturated fats….should be replaced with unsaturated fats.

Question 8

Fiber related to cardiac system

Answer 8

Associated with decreased risk of heart disease

lowers total cholesterol and LDL

Question 9

Recommendation for fiber daily intake

Answer 9

20-28 g/ day of fiber
minimize intake of high-glycemic food
Maximize intake of low glycemic food

Question 10

High glycemic food

Answer 10

sweetened drinks
refined grains (white bread)
white rice
russet potatoes
high-sugar snacks

Question 11

Low glycemic food rich in fiber

Answer 11

whole grains
vegetables
fruits

Question 12

he Protein needs for the “average” person pregnant with a singleton

Answer 12

71 gram

Question 13

Saturated fats

Answer 13

meat fat
butter
whole-milk products
coconut oil
palm oil
palm kernel oil

Question 14

Unsaturated fats

Answer 14

monounsaturated
-olives
-peanuts
oils
-avocados
-almonds, pecans
seeds

2. polyunsaturated “Essential fatty acids”
   must be obtained from diet
   a. omega 6 fatty acids
   safflower, sunflower, corn, soybean, canola, and flaxseed oils
   b. omega 3 fatty acids
   oily fish such as salmon, mackerel, anchovies, sardines; algae, chia and flax seeds, walnuts & soybean and canola oil
   grain fed animals have less n-3 fats in their meat than grass-fed animals

Question 15

Psychological reaction to food intake

Answer 15

high glycemic meal =rapid rise in high blood sugar=

Poor brain function

stimulates appetite for high glycemic meal

Skeletal muscle becomes insulin
resistant

free fatty acids & cortisol are secreted to allow access to stored glucose from liver

Inflammatory hormones released

Question 16

Vitamin D deficiency

Answer 16

Deficiency: serum 25 (OH) D less than 10 ng/mL……the level when rickets develops

50% of women in the US have a vit D level of less than 20!!!

Question 17

Inadequate vitamin D levels

Answer 17

less than 40 ng/mL (per The Health & Medicine Division’s Food and Nutrition Board)

less than 30 ng/mL (per the US Endocrine Society & the American Geriatrics Society)

Question 18

Vitamin D recommendation

Answer 18

take 600-8000 IU daily with the upper limit of 4000 IUs

40-60 ng/mL ideal range
to reach this- ——–people may need
1500-2000 IUs daily

Question 19

How much Iodine needed

Answer 19

RDI = 150 mcg

Question 19

Top reasoning for childhood poisoning

Answer 19

Vitamins

Question 20

How much calcium does adolescents need in their diet

Answer 20

calcium is super important

1300 mg RDI (dairy or supplement)

Question 21

How much Iron does adolescents need in their diet

Answer 21

iron is crucial

15-18 mg daily (meat, eggs or supplement)

Question 22

Nutrition, the menstrual cycle and fertility

Answer 22

they affect each other

basal metabolic rate affected by hormones

Question 23

Nutrition and mature women

Answer 23

need adequate Vit D (at LEAST 600 IU daily)

and calcium (1200 g daily)