Nutrition

Question 1

Key Nutrient: Macronutrient subtype

Fiber

Function?
Selected Food Sources?

Answer 1

function: feeling of fullness, promotes normal bowel function and decreases risk of CVD, obesity, and type 2 diabetes

Source: beans, peas, vegetables, fruits, whole grains and nuts

Question 2

Key Nutrient: Macronutrient Subtype

Omega- 3 fatty acid

Function?
Selected Food source?

Answer 2

Function: reduces blood clotting and dialates blood vessels; reduces inflammation, cholesterol, and triglyceride levels; preserve brain function and reduce risk of mental illness and ADHD

Source? Plant oils, egg yolk, tuna, salmon, mackerel, cod, crab, shrimp, oysters

Question 3

Water-soluble Vitamin
Thiamine (V B1)

Function?
Selected Food Sources?

Answer 3

Function: assists carb and amino acid metabolism; aids neural function

Source? enriched, fortified,or whole-grain products or cereals

Question 4

Water- soluble Vitamin
Riboflavin (B2)

Function?
Selected Food source?

Answer 4

Function: assist carb, amino acid and fat metabolism

Source?
Milk products, bread products, fortified cereal, green leafy veggies

Question 5

Water soluble vitamin
Niacin (B3)

Function?
Selected Food source?

Answer 5

Function : assist in carb, amino acid and fat metabolism

Source: meat, poultry, enriched and whole grain breads/ bread products; fortified cereals

Question 6

Water soluble vitamin
Pantothenic acid (B5)

Function?
selected Food source?

Answer 6

Function: assist carb, amino acid, and fat metabolism

source: Meat, mushrooms, avocados, broccoli, egg yolk, skim milk, sweet potatoes

Question 7

Water soluble vitmain
Pyridoxine (B6)

Function?
selected Food source?

Answer 7

Function: assist in carb, amino acid, and at metabolism; helps make nuerotransmitters; contribute to decreased cardiovasular risk by regulating homcysteine

Source: meat, fortified cereal, starchy veggies, non-citrus fruits

Question 8

Biotin (B7)

Function?
selected Food source?

Answer 8

Function: assists in carb, amino acid, and fat metabolism

Source: Milk, liver, egg yolk

Question 9

Folate (B9)

Function?
Selected Food source?

Answer 9

Function: assist in amino acid metabolism; aids red and white blood cell formation; prevention of neural tube defects in developing fetus

Source: soybeans, oranges and orange juice, dark green leafy veggies, or vitamin supplements for women

Question 10

Cobalamin (B12)

Function?
food Source?

Answer 10

Function: assist in amino acid metabolism; important for GI tract, bone marrow, and nervous system

Source: Animal products including liver, kidney, milk, eggs, fish, cheese, muscle meat; fortified cereals; Dietary supplements

Question 11

Choline

Function?
Selected Food source?

Answer 11

Function: important in metabolism and neurotransmitter synthesis

Source: milk, liver, egg, peanuts

Question 12

Vit C

Function?
Selected Food source?

Answer 12

Function: antioxidant, enzyme cofactor, promotes infection resistance

Source: citrus fruits, kiwi, strawberry, cantouple, peppers, broccoli, brussel sprouts, spinach , organ meats

Question 13

Fat soluble
Vit A

function?
food source?

Answer 13

function: vision, growth, immune function, reproduction and skin health

Source: liver, milk, eggs, cod, halibut, carrots, spinach, sweet potatoes, cantaloupe

Question 14

Fat soluble
Vit D

Function?
food course?

Answer 14

Function: promotes strong healthy bones

source: Sunlight; fortified foods like milk, yogurts, cereals, OJ, soy; naturally in some fish (salmon, heerin, mackerel and tuna) and egg yolks

Question 15

Fat soluble
Vitamin E

function?
Selected Food source?

Answer 15

Function: Antioxidant

source: oils, nuts and seeds (especially almonds and sunflower seeds), green leafy veggies

Question 16

Fat soluble
Vit K

Function?
Food Source?

Answer 16

Function: blood clotting
Source: green leafy veggies (especially broccoli, cabbage, turnips greens and dark lettuces)

Question 17

Mineral
Calcium

Function?
Selected Food source?

Answer 17

Function: bone health, nerve function, blood vessel contrition and dilation, muscle contraction

Source: milk and milk products; forified cereals and orange juice, soy and almond milk, sardines, and mustard spinach

Question 18

Mineral
Chromium

function?
source?

Answer 18

Function: increases effects of insulin, restores glucose tolerance

source: corn oil, clams, whole grain cereal, brewers yeast

Question 19

Mineral
Copper

Function?
Source?

Answer 19

Function: formation of red blood cells; bone growth; skin health

source: oysters, nuts, organ meats, legumes

Question 20

mineral
Fluoride

function?
source?

Answer 20

Function: bone formation; prevents cavities
source: fluorinated water, teas, marine fish

Question 21

Mineral
Iodine

Function?
Source?

Answer 21

Function: growth and metabolsim
Source: iodized salt and seafood

Question 22

mineral
iron

function?
source?

Answer 22

function: delivery of Oxygyen to cells, improves blood quality, increases restanc to stress and disease
best absorbed when consumed with Vit C rich foods

Source: heme iron = lean meat, poultry, and seafood ( clams, oysters and mussels); more easily absorbed than non-heme iron

non-heme iron= beans.lentils, spinach and iron-enriched foods

Question 23

Minerals
Magnesium

function?
source?

Answer 23

function: acid/base balance; carbs and mineral metabolism

source: seeds, nuts, legumes, unmilled cereal gains, dark green veggies, milk

Question 24

Mineral
Managanse

Function?
Source?

Answer 24

function: enzyme activation, carb and ft production, sex hormone production, skeletal development

source:nuts, whole grains, veggies fruits

Question 25

Mineral
Phosphorous

Function?
source?

Answer 25

function: bone development; carb, protein and fat utilization

source: meat, poultry, fish, eggs

Question 26

mineral
Potassium

function?
source?

Answer 26

Function: lowers blood pressure, decreases risk of kidney stones, and prevents bone loss

source: bananas, avocados, sweet potatoes, dark leafy greens, dried peas, lentils, milk products

Question 27

Selenium

Function?
Source?

Answer 27

Function: protects body tissue against oxidative damage

source: brail nuts, fish, clams, oysters, sunflower seeds, apsarhus

Question 28

Minerla
Zinc

Function?
source?

Answer 28

Function: Digestion and metabolism; important in reproductive systems development, aids healing

source: lean meat, liver, eggs, seafood, whole grains, punmpkin seeds

Question 29

Recommended serving of vegetables?

Answer 29

2.5- 3 cups/ day

Question 30

Recommended serving of fruits?

Answer 30

1.5- 2 cups/day

Question 31

Recommened serving of whole grains?

Answer 31

4-8 ozs or about 1/2 cup

Question 32

recommended dairy serving?

Answer 32

3 cups

Question 33

reccomended protein servings?

Answer 33

5-6 1/2 oz -equivalents

with 8 ozs being from seafood

Question 34

recommended healthy (liquid at room temp= unsaturated fats) oil servings?

Answer 34

1-2 Tbs