Multiple Choice Questions Flashcards
Which of the following conditions is the most responsive to nutrition?
a) diabetes
b) iron deficiency anemia
c) sickle cell disease
d) heart disease
Iron deficiency anemia
What is the name for the study of environmental influences on genetic expression?
a) epigenetics
b) genetic counselling
c) nutritional nucleic acid pool
d) genetic metabolomics
Epigenetics
How many classes of nutrients are there?
a) 2
b) 4
c) 6
d) 8
6
Which nutrients yields energy and also provides materials that form structures and working parts of body tissues?
a) carbohydrates
b) vitamins
c) fats
d) proteins
Proteins
What nutrients can only be obtained from ones diet
Essential nutrients
Which of the following nutrients is the most energy rich?
a) fat
b) protein
c) water
d) carbohydrates
Fat
What units do food scientists use to measure food energy?
a) units of weight
b) kilocalories
c) kilograms
d) grams
Kilocalories
How many calories are in 1 gram of carbohydrate or protein
4
How many calories does 1 gram of alcohol provide?
7
How many calories are there in a food that contains 20 grams of CHO, 8 grams protein, and 5 grams of fat?
157
There is a compound in cranberries that may help prevent urinary tract infections by preventing bacteria from clinging to the urinary tract. What is the general term for this type of compound?
a) functional food
b) phytochemical
c) natural food
d) nutraceutical
Phytochemical
What term is used to describe a product that has been isolated from food, often sold in pill form and is believed to have medicinal effects?
Nutraceutical
Which term is used for foods that might lend protection against chronic diseases based on nutrients or the non-nutrients they contain
Functional foods
What is the name for foods that have been subjected to modification, such s the addition of additives, milling, or cooking
Processed
A food eaten routinely and in quantities that makes it a dominate food is called a
Staple food
What is the term used for creating a diet plan that provides enough nutrients, fiber, and energy
Adequacy
What is the term for being able to balance nutrients in ones diet
Moderation
What is the term given to the characteristic that suggests a monotonous diet may deliver large amounts of toxins to the body or contaminants to the body
Variety
For the average Canadian what is the recommended maximum percentage of total calories from fats?
a) 5%
b) 15%
c) 25%
d) 35%
35%
Which of the following factors primarily drives food choices?
a) genetics
b) convenience
c) nutritional value
d) climate of the country
Convenince
What is the name given to a study in which the investigators do not manipulate the study variables of interest but instead monitor them over time?
a) cohort study
b) case control study
c) epidemiological study
d) community health survey
Cohort study
What is the name given to the study that looks for the correlation between dietary habits and disease incidence in a population?
Epidemiological study
What term is used to describe the regular practice of an activity that leads to physical adaptations of the body?
a) exercise
b) physical activity
c) training
d) voluntary action
Training
What percentage of adults are inactive?
75%
Physical activity and exercise involves what and has what benefit to the body
bodily movement
muscle contraction
enhanced energy expenditure
What chronic health condition may be prevented or improved with weight training?
Osteoporosis
What is the name for the the increase in strength and size that muscle cells and other tissues undergo in response to an overload in physical activity?
Hypertrophy
Body flexibility is a component of what?
Fitness
What exercise can enhance flexibility?
Stretching
What do muscles gain in response to the overload of exercise?
Size
Weight lifting is the recommended exercise to increase what?
Bone strength
What characteristic is associated with improved cardio-respiratory endurance?
Reduced blood pressure
The typical resting pulse rate for active people is?
50 beats per minute or lower
Improved high density lipoprotein (HDL) levels can be a result from people who regularly do what exercise?
Aerobic
If a muscle is fit, what substance will it draw more of from the blood?
Oxygen
What nutrient fuels physical activity to a smaller extent?
Stored glycogen
What hormone flows into the bloodstream to signal the liver and fat cells to liberate their stored energy nutrients when physical activity continues beyond a few minutes?
Epinephrine
What fuel is required for anaerobic activity?
Glucose
What is the name for the fragments of glucose molecules that accumulate in the tissues and blood as well as breakdown anaerobic glucose
Lactic acid
What is aerobic metabolism
The physiological process in which glucose fragments are broken down to yield a large amount of energy
How long does it take for a person who exercises moderately to begin to use less glucose and more fat for fuel
20 minutes
After about how many hours of vigorous activity does glycogen depletion occur
About 2 hours
About how much of a persons available glycogen is used up within the first 20 minutes or so of moderate activity
one fifth
What dietary strategy will help you maintain glucose concentration for activity
Eating carbohydrate-rich food within 2 hours of activity
A safe plan for carbohydrate loading is
Gradually decreasing activity during the week before competition
What impact does eating a meal more than two hours after physical activity have on the body for athletes training hard more then once a day
It reduces glycogen synthesis rate by almost half
Carbohydrate loading is when
Athletes trick their muscles into storing extra glycogen before a competition that will exhaust their glycogen stores
What vitamin is responsible for the formation of collagen
Vitamin C
What antioxidant is reportedly consumed in mega doses by athletes in hopes of preventing oxidative damage to muscles
Vitamin E
What deficiency are female athletes most at risk for
Iron deficiency
What leads to iron deficiency in athletes
The muscles high demand for iron
Losing 7% of water is likely to result in what
A person collapsing
What term is used to describe low blood hemoglobin levels
Sports anemia
The first symptom of dehydration is
Fatigue
Hyponatremia is the term used for what
When athletes sweat profusely over a long period of time without replacing sodium
A symptom of hyponatremia is
bloating
What foods should be consumed in order for an athlete to consume adequate amount of B vitamins, magnesium, and chromium
whole grains
Aerobic activity is what type of activity
Moderate such as jogging
Who does CHO loading benefit and what duration does their activity need to be
It benefits athletes in long duration activities (>90 mins)
What 2 things come from eating protein with CHO within 2 hours post activity
1- enhance muscle protein synthesis
2- spares the protein from being used as fuel
In a hot or humid environment how much fluid loss can occur in an hour
fluid loss > 2 liters/hour
When will an athlete benefit from an energy drink
If the activity is >45-60 mins
2 things that fall under diuretics are
1- caffeine
2- alcohol
What is the best source of camitine
Milk
What body part can the substance whey protein powder place a burden on
The kidneys
What 3 conditions are associated with obesity
1- hypertension
2- diabetes
3- heart disease
BMR (basil metabolic rate) is
all activities to sustain life
Age, height, growth, body composition, fever, stress, environmental temperature, fasting, starvation, malnutrition, thyroxin can all effect
BMR
Estimating energy needs
men: weight x 24
women: weight x 22
Calculate
Normal BMI is Underweight (health risk) is Overweight (health risk) is Obese BMI Extreme obese (class II) BMI
Normal: 18.5-24.9 Underweight: <18.5 Overweight: 25-29.9 Obese (high risk): 30-39.9 Extreme obese (very high risk): >40
What health condition is associated with excess body fat
Gallbladder disease
Anthropmetry is
the measurement of waist circumference
Excess fat in this area poses the greatest health risks
Abdominal area
Fat that is stored directly under the skin is called
Subcutaneous fat
When more food energy is consumed than is needed, excess fat accumulates and is stored in the fat cells in the body’s _______
adipose tissue
Who is most likely to have the “apple” profile of central obesity
Men
Healthy waist circumferences
men:
women:
men: <102 cm or 40”
women: <88 cm or 35”
What is the term for the state in which body weight remains stable because the amount of energy consumed equals the amount of energy expended
Energy balance
What term is used to tell a person how many calories they need in a day
Estimated energy requirement (EER)
What measurement has replaced weight-for-height tables
Body mass index (BMI)
Average of fat %
men:
women:
men: 12-20%
women: 20-30%
Fatfold tests are taken with what tool
Calipers
What is hunger and what triggers it
Physiological need to eat, demands relief
Contracting stomach, empty small intestine and ghrelin
Appetite
Physiological desire to eat
What is satiation and what body component signals it
Perception of fullness that builds throughout a meal
hypothalamus
Satiety
Perception of fullness that lingers (inhibits eating)
What is leptin and what body tissue secretes it
Appetite suppressing hormone produced in fat cells
Adipose
Underwater weighing
Measures density
Bio-electrical impedance (BIA)
Measures lean tissue and water conduct electrical currents
Dual energy X-ray absorpitometry (DEXA)
Measures total body fatness, fat distribution and bone density
Set point theory
Theory in which the body tends to maintain a certain weight (chooses its weight)
Thermogenesis:
Adaptive thermogenesis:
The generation and release of body heat associated with the breakdown of body fuels
Describes adjustments in energy expenditure related to changes in environment such as cold and to physiological events such as underfeeding or trauma.
4 external cues to overeat
1- Wide variety delectable foods
2- Human sensations/emotions
3- Time of day
4- Stress
The 2 unsound approaches to weight loss
1- Fasting: rapid initial weight loss (water) and loss of lean body mass
2- Low calorie diets: difficult to meet DRIs, loss of lean body mass
What process allows a healthy person, starting with average body fat, to live totally deprived of food for as long as six to eight weeks
Ketosis
Energy dense foods are high in ____ and low in _____
fat
water
Appetite is suppressed by what 2 nutrients after working out
1- glucose
2- lipids
Benzocaine
Anesthetizes the tongue, reducing taste sensation
What is the term for the eating disorder that is characterized by refusing to maintain a minimally normal body weight and having a disturbed perception of body weight and shape
Anorexia nervosa
Anorexia nervosa affects mostly _____ and can cause death due to ________
Young women
Heart failure
What is bulimia nervosa and what do medication is used to induce vomiting
Recurring episodes of binge eating combined with a morbid fear of becoming fat, usually followed by self-induced vomiting or purging
Emetics
What is a trace mineral
What is a major mineral
Essential mineral nutrients that are found in the body in amounts less than 5 grams
Essential mineral nutrients that are found in the body in amounts more than 5 grams
What are the 6 functions of water in the body
1- Transport nutrients and wastes 2- Universal solvent 3- Body's cleansing agent 4- Lubricant/cushion for joints 5- Protection for sensitive tissue 6- Maintain body temperature
What characteristic of water allows for it to act as a lubricant
Incompressibility
How much water does one need from beverages and water
men:
women:
men: 13 cups (3.7 liters)
women: 9 cups (2.7 liters)
How long does it take to notice water weight changes in the body
Hours
What body part plays the major role in monitoring the concentration of water in blood
Hypothalamus
What organ regulates water excreation
Kidneys
What are the 4 symptoms of dehydration
1- Thirst
2- Weakness
3- Exhaustion
4- Delirium
What is a threat caused by dehydration
Seizures
What are the 5 symptoms of water intoxication
1- Headache 2- Muscular weakness 3- lack of concentration 4- poor memory 5- loss of appetite
What water content does..
- water and plain tea have
- sugar free gelatin dessert, black coffee, celery, cucumber, lettuce have
- grapefruit, strawberries, broccoli, tomatoes have
- milk, yogurt, carrot, apple have
- 100%
- 95-99%
- 90-94%
- 80-89%
What is the function of electrolytes and what 3 minerals are they
Maintain water balance in cells and blood
Na, K, Cl
What 5 minerals form bones and teeth (body structure)
Ca, P, Mg, F, Zn
What mineral is found in high concentration in hard water?
Soft water?
Magnesium
Sodium
What 5 minerals make up the protein structure in the body
Fe, Zn, Ca, Se, I
What 2 minerals create cell signaling and communication and how does it occur
Ca, Na
Ca moves across cells as a messenger, stimulating proteins and cell activity
What 5 minerals create anitoxidant defense in the body
Zn, Cu, Mn, Se, S
What are the 7 functions of calcium
1- Transport of ions over cell membranes 2- Nerve transmission 3- Maintain normal blood pressure 4- Muscle contractions (heartbeat) 5- Blood clotting 6- Secretion of hormones, digestive enzymes and neurotransmitters 7- Activation of cellular enzymes
What percentage of calcium is absorbed by
children-
pregnant women-
healthy adults-
60%
5-%
25%
What can come of being calcium deficient and what is the DRI and UL
Osteoporosis
DRI: 1000 mg UL: 2500mg
What food sources provide calcium?
Phosphorus?
Magnesium?
Ca: Milk products, leafy greens, tofu, sardines and salmon (with bones)
P: Milk products, canned salmon, lean beef
Mg: Legumes, cooked spinach, bran cereals, oysters, yogurt, wheat bran
Where is most of the phosphorous stored in the body?
What is the DRI and UL
Bones and teeth
700mg UL: 4000mg
What 4 functions does magnesium do in the body? And where is it stored
Proper functioning of muscles
Operation of more than 300 enzymes,
Needed for the release and use of energy from the energy yielding nutrients
Affects the metabolism of potassium, calcium, and vitamin D
Bones
What is the 4 functions of sodium? And what is the DRI and UL
1- Chief ion used to maintain fluid volume outside cells 2- Maintenance of acid-base balanced 3- Essential for muscle contractions 4- Essential for nerve transmission DRI: 1500mg UL: 2300mg
High sodium intake causes what 5 issues
1- hypertension (high blood pressure) 2- Increase in Ca excretion 3- Stress a weakened heart 4- Aggravate kidney problems 5- Stomach cancer
What are the 4 functions of Potassium?
1- Chief positive ion used to maintain fluid volume inside cells
2- Maintain fluid and electrolyte balance
3- Maintain cell integrity
4- Critical to maintaining heartbeat
What are the 2 functions of chloride in the body?
What is the DRI? UL?
Helps sodium maintain fluid, electrolyte and acid-base balance
Part of hydochloric acid
DRI: 2300mg UL: 3600mg
What sources is chloride found in
Added and naturally occurring salt
what reduces Iron absoption
Tannis
What is the function of iodine?
What sources does it come from?
Part of thyroxine
Seafood, foods grown in rich soils
What 3 things can a deficiency in iodine can lead to
1- Thyroid gland enlargement (goiter)
2- sluggish weight gain
3- most common and preventable cause of retardation
What are the 2 functions of iron
1- Part of hemoglobin (RBC) and myoglobin (muscle)
2- needed for energy metabolism
What is the function of sulfate?
Synthesis of important sulfur containing compounds
Skin, hair, and nails contain some of the body’s more rigid proteins. These proteins contain high levels of which mineral
Sulphate
What is the first bone lost in the development of osteoporosis and at what age? second and age?
Trabecular -mid 20’s
Cortical -40 years
Pica
Possible symptom of iron deficiency characterized by the consumption of nonfood substances
What iron-containing compound carries and stores oxygen in the muscles?
Hemoglobin
What is the major cause of iron deficiency?
Who is most at risk?
Malnutrition
Low-income children
What is the DRI for iron for men: women: Pregnant women: Vegetarians
Men: 8mg
women: 18mg
P: 27mg
Vegetarians: 1.8x DRI
What are the 5 symptoms and the cause of an iron overload
1- fatigue 2- mental depression 3- abdominal pain 4- tissue damage 5- liver failure Hemochromatosis (genetic disease)
How can the iron content of a meal be increased during cooking
Using a cast iron pan to cook the meal
What percentage of heme iron is from meat, poultry, and fish?
What percentage of non heme iron from animal and plant foods is absorbed?
23%
What is the name of the trace mineral that works with proteins in every organ and helps approximately one hundred enzymes?
Zinc
A child in a health clinic displays growth retardation, impaired immunity, and a poor appetite. This child most likely has a deficiency of which of the following minerals?
Zinc
What mineral is needed to produce active form of vitamin A in visual pigments
Zinc
Zinc can interfere with the absorption of what element and can cause a deficiency?
Copper
What foods provide Zinc
What foods provide some zinc
Meats, shellfish, poultry, milk products
Some found in grains and legumes
What are the 5 risk factors of osteoporosis
1- lack of physical activity 2- being underweight 3- smoking/alcohol 4- inadequate Vitamin K 5- excess protein, sodium, caffeine, soft drinks
What are the 3 functions of Selenium
1- Prevents oxidative harm to cells and tissues
2- Activates the thyroid hormone
3- Assists a group of enzymes working in concert with vitamin E
What mineral stabilizes bones and makes teeth resistant to decay
Fluoride
What is fluorosis and what is the DRI of fluoride
Discoloration of the teeth due to ingestion of too much fluoride during tooth development.
10mg
What 2 functions does chromium have
1- works closely with the hormone insulin to regulate and release energy from glucose
2- Participate in the metabolism of carbohydrates
What are the 4 functions of copper
1- vital roles is to help form hemoglobin and collagen 2- enzymes depend on copper for its oxygen-handling ability
3- Copper plays roles in the body’s handling of iron and
4- assists in reactions leading to the release of energy
A sufficient amount of _____ provides adequate sulfate in a diet
Protein
What is an early sign of osteoporosis
broken bones (hip or wrist)
What are the 4 fat soluble vitamins and their chemical forms
1- A Retinol (liver), B-carotene
2- D cholecalciferol
3- E tocopherol
4- K
6 functions of Vitamin A
1- gene expression 2- epithelial tissue 3- vision (blind if deficient) 4- immune defense 5- growth of bone 6- repoduction
Vitamin
indispensable to body function
precursor
a compound in food that can be converted into an active vitamin inside the body
What substance is required for a fat soluble vitamin to be absorbed
Bile
what are the 2 water soluble vitamins and their chemical names
1- C Ascorbic acid
2- B (8)
What food sources have vitamin A
Beef liver, fish oil, milk, dark orange and green vegetables
5 symptoms of a vitamin A deficiency
1- blindness 2- xerosis 3- night blindness 4- impaired bone growth 5- easily decayed teeth
Xerosis
The drying of the cornea
Beta-carotene is found in what food sources
brightly colours plants
4 functions of Vitamin D
1- Regulation of blood calcium and phosphorus levels (bone formation and maintenance)
2-workings of the brain, heart, stomach, pancreas skin and reproductive organs
3- stimulates maturation of cells (immune system)
4- function as hormones
Sources of Vitamin D
fortified milk and margarine, eggs, butter, fish, sunlight
Whats the progressive loss of function of the part of the retina that is most crucial to focused vision This degeneration often leads to blindness.
Macular degeneration
Breastfed healthy term infants receive a daily supplement of which vitamin?
Vitamin D
2 possible diseases from Vitamin D deficiancy
1- Rickets
2- Osteomalacia
Function of Vitamin E and what body part especially benefits from it
Acts as an antioxidant in cell membranes
The lungs
What sources can Vitamin E be found in
Widespread food
Vegetable oils, fruit and veg, fortified cereals and grains, meat and alt, milk products
2 possible issues when someone has a Vitamin E deficiancy
1- Erythrocyte hemolysis (premature infants) -red blood cell breakage and nerve damage
2- weakness, impaired muscles - oxidative damage
2 functions of Vitamin K
1- blood clotting and bone protein synthesis
2- anticoagulant medications interfere with vitamin K
Sources of vitamin K
leafy greens, liver, eggs, milk, beans, legumes
5 functions of vitamin C
1- maintain collagen/connective tissue 2- antioxidant protector 3- supports immune function 4- promotes iron absorption 5- restores Vitamin E to active form
What vitamin is potentially the most toxic to the body
Vitamin D
Vitamin ___ is needed to be increased if a person consumes more polyunsaturated oil
E
What are the 8 B vitamins that act as coenzymes
1- Thiamin 2- Riboflavin 3- niacin 4- biotin 5- panthothenic acid 6- Vitamin B6 7- Folate 8- Vitamin B12
What are the 2 functions and food sources of Thiamin
1- energy metabolism in cells
2- nerve processes and muscles
-pork legumes, seeds, whole grains
What is the deficiency disease linked with Thiamin
Beriberi
What are the 2 functions of Riboflavin and food sources
1- energy metabolism in all cells
2- support vision and skin health
-enriches grain products, milks, vegetables, meat, eggs
What disease can come from a riboflavin deficiancy
Ariboflavinosis - affects the eyes, mouth, tongue
What can be converted to niacin in the body
Tryptophan
What is the function of Niacin and what food sources is it found in
Energy metabolism in cells
- enriches and whole grains, legumes, leafy greens, meat, fish, eggs, milk and milk products
What disease can come from a Niacin deficiency
pellagra
-4d’s: dermatitis, diarrhea, dementia, death
As a drug niacin can be used to lower what levels
Blood cholesterol levels
Folate (folic acid) function and food sources
New cell synthesis
- leafy greens, asparagus, fruit, legumes, seeds, liver
- cooking fruits and vegs destroys folate
- milk may enhance absorption
What happens with a Folate deficiency
Affects rapidly dividing cells
- macrocytic anemia
- hyperhomocyteinemia (cardiovasuscular disease)
The 2 functions of vitamin B12 and the food sources
1- Myelin sheath in nerve fibers
2- coenzyme in energy amino acid metabolism
-animal origin, fermented products, fungi, algae, soymilk
What to vitamins depend on each other for activation
Folate and B12
What 2 things can happen when B12 deficient
1- permicious anemia
2- neuromuscular dysfunction
6 functions of Vitamin B6 (Pyridoxide) and the food sources
- amino acid and protein metabolism
2- fatty acid metabolism
3- synthesis of hemoglobin and neurotransmitters
4- synthesis of niacin from tryptophan
5- immune function and steroid activity
6- critical for fetal development
- leafy greens, meats, fish, poultry, legumes, fruits, whole grains
Function of biotin and food source
Energy metabolism
-widespread
Pantothenic Acids function and food source
Energy metabolism
- widespread
What is hemocysteine
an amino acid produced as an intermediate compound during amino acid metabolism
What 2 vitamins hep the health of bones
K and D
At birth babies are given a single does of what vitamin to prevent hemorrhage
Vitamin K
B vitamins do what to the foods we eat
Convert it to energy
Vitamin B6 aids in the conversion of tryptophan to _____
Niacin
B6 needs to be proportional to ones _____ intake
Protein
What are amino acids joined by and what do they form
peptide bonds to proteins
dipeptide
tripeptide
polypeptide
protein fragments that are 2 amino acids long
protein fragments that are three amino acids long
Protein fragments that are of many amino acids bonded
What determines the amino acid sequence in proteins
DNA (genetic sequence)
7 functions of proteins
1- Growth and maintenance 2- Enzyme action 3- Immune function 4- Protein Transport 5- Acid-base balance 6- Blood clotting 7- Energy
4 types of vegetarians
1- Vegetarian
2- Vegan
3- Lacto-ovo-vegetarian
4- Lacto-vegetarian
What is the difference between a vegan and a vegetarian
vegetarian: plant based foods, some animal foods eliminated
vegan: only food from plant sources
Differences between Lacto-ovo-vegetarian and Lacto-vegetarian
Lacto-ovo- eats dairy and eggs
Lacto- eats dairy no eggs
Where does protein digestion begin
Stomach –> small intestine
What is soluble in organic solvents but not in water
Lipids
What are the 3 classes of lipids
1- Triglycerides
2- Phospholipids
3- Sterols
What is glycerol made from
glucose or amino acids
Triglycerides are ___% of lipid in foods and body fat
and are made up of __ fatty acids and glycerol backbone
95%
3
Saturated fats have _____ bond(s). Examples of saturated fats are
no double bonds
-butterfat, coconut and palm oil
Monounsaturated fats have ____ bond(s). Examples of monounsaturated fats are
1 double bond
- canola oil and olive oils
Polyunsaturated fats have _____ bond(s). Examples of polyunsaturated fats are
2 double bonds
- fish oil and plant oils
Phospholipids are _____ in water and fat. Made up of a glycerol backbone, __ fatty acids and ________ containing molecule
soluble
2
phosphorus
4 examples of Sterols are
Cholesterol
Vitamin D
Sex hormones
Stress hormones
What happens to lipids in the stomach
Fat separates from watery components and floats to top
In the small intestine what is needed to help emulsify lipid and chyme
Bile
High LDL- cholesterol increases the risk of
Heart disease
A diet high in saturated and trans fats and low in vegetables, fruits, and whole grains increases the risk of
Heart diease
2 types of essential fatty acids and an example
1- Linoleic acid (omega-6)
2- Linolenic acid (omega-3)
What sources can you get Omega 6 (Linoleic acid) from
Vegetable oils, seeds, nuts, whole grain products
What sources can you get Omega 3 (Linolenic acid) from
Oils, nuts, seeds, vegetables
What are 3 fat replacers
1- Alter preparation method (whips, puree)
2- Replace with CHO, fiber, fat or protein based
3- Olestra
Olestra is core of sucrose and ____ fatty acids and is not approved in Canada
8
The two types of CHO
1- Simple CHO (sugars)
2- Complex CHO or polysaccharides (fiber and starch)
What are the 3 monosaccharides
1- Glucose
2- Galactose
3- Fructose
What are the 3 disaccharides and what are they composed of
1- Sucrose (glucose+fructose) -table sugar
2- Maltose (glucose+glucose) -germinating seeds
3- Lactose (glucose+galactose)
AMDR for
Proteins
CHO
Fats
Pro: 10-35%
CHO: 45-65%
Fat: 20-35%
What 4 types of water soluble fiber is there and sources they come from
1- Gums 2- Mucilages 3- Pectin's 4- Psyllium 5- some hemicellulous - oats, oat bran, barley, rye, seeds, fruits, vegetables, legumes
What 3 types of water insoluble fibers are there and what sources are they from
1- Cellulose
2- Lignin
3- some hemicellulose
-brown rice, wheat bran, whole grains, seeds, fruits, vegetables, legumes
Hypoglycemia is when you have ____ blood glucose (under 4)
low
Hyperglycemia is when you have ____ blood glucose (over 4)
high
Type 1 diabetes is cause by
hyperglycemia due to little or no insulin produced by the pancreas
Type 2 diabetes is caused by
hyperglycemia due to insulin resistance (overweight and obesity)
excessive urination and thirst, glucosuria, weight loss, nausea, weakness, cravings for sweets, drowsiness, vision disturbances, frequent infections, slow healing, are all signs of
Diabetes
Lactose intolerance is
cannot digest lactose
Milk allergy is
Cannot have the protein in milk
What does the lymph carry
Fat soluble nutrients
What does blood carry
Water soluble nutrients
The cortex of the brain perceives the sensations of _____ and ________
Hunger and appetite
What monitors the availability of water and nutrients inside the body
Hypothalamus
What body part passes food to the stomach via peristalsis (wave length muscular squeezing)
The esophagus
What is gastric juice made up of and 3 purposes does it serve
Hydrochloric acid, enzymes, and fluid
1- denatures protein
2- kills microorganisms
3- mucus protects the stomach wall
To reduce what are 3 things one can do
1- reduce meal sizes
2- drink liquids in-between meals
3- wear none restricting clothing
Where is the major site of digestion
Small intestine
1 serving of fruits in the CFG can equal
1 medium fruit/veg, 1/2 cup fresh/frozen/canned, 1/2 cup 100% pure juice
1 serving of grain products in the CFG can equal
1 slice of bread, 1/2 a bagel
1 serving of milk and alt in the CFG can equal
1 c milk, 3/4 c yogurt
1 serving of meat and alt in the CFG can equal
3/4c beans/lentils/tofu, 1/2 c cooked meat, 2 eggs
No more than __% of energy should be saturated fats
__% of energy should be CHO
No more than ___% of total energy should come from alcohol
10%
55%
5%
What 4 nutrients must be on a label
1- Vitamin A
2- Vitamin C
3- Calcium
4- Iron
Phytochemical
Non-nutrient compounds derived from plants
The study of the nutrients and other biologically active compounds in foods, as well as the body and behavior related to foods
Nutrition
8 Essential nutrients
TVTILLPM 1- Threonine 2- Valine 3- Tryptophan 4- Isoleucine 5- Leucine 6- Lysine 7-Phenylalanine 8- Mathionine
How many Cal/g does CHO have?
Protein?
Fat?
4 Cal/g
4 Cal/g
9 Cal/g
Case study
Individual studies
Epidemiological study
Study of a population
Intervention study
Populations with manipulated and intervening limitations
Laboratory study
Tightly controlled study
A claim that presents enticingly simple answers. Sounds magic
Too good to be true
The evidence presented to support the claim is by results. this person felt “amazing” after using the product
Testimonial
