Nutrition

Question 1

What does EAR stand for?

Answer 1

Estimated average requirement

Question 2

What does EAR mean

Answer 2

The average daily nutrient intake level estimated to meet the dietary requirements of one half of the population at a particular stage of life and gender.

Question 3

RDA stands for?

Answer 3

Recommended Dietary Allowance

Question 4

The RDA is the average daily intake level that is sufficient to meet the nutrient requirements for what % of individuals in a group?

Answer 4

90

Question 5

Define Adequate Intake

Answer 5

Used instead of the RDA if scientific evidence is not available to calculate and EAR or RDA. Based on a group of individuals who appear to be healthy

Question 6

UL stands for?

Answer 6

Tolerable Upper Intake Level

Question 7

What does UL mean?

Answer 7

The highest average daily nutrient intake level that is likely to pose no adverse health effects to most individuals in the general population.

Question 8

What is the estimated energy requirement for sedentary, mod active, and very active adults?

Answer 8

Sed: 30kcal/kg/day
Active: 35 kcal/kg/day
Very Active: 40 kcal/kg/day

Question 9

What are the energy content of the 4 groups discussed.

Answer 9

Fats = 9 kcal/g
Ethanol = 7 kcal/g
Carbs= 4 kcal/g
Proteins = 4 kcal/g

Question 10

What is the basal or resting metabolic rate RMR

Answer 10

The energy used by an individual at complete rest.

Question 11

What is the RMR for men and women?

Answer 11

70kg man = 1800 kcal/day

50kg woman = 1300 kcal/day

Question 12

RMR represents what % of energy expenditure?

Answer 12

60

Question 13

What is the thermic effect?

Answer 13

The head produced by breaking down our food.

Question 14

What is the Thermic effect energy percentage?

Answer 14

10%\

Question 15

Physical activity accounts for what % of energy in a human?

Answer 15

30%

Question 16

High levels of High Density Lipoproteins correlates how with cardiovascular disease?

Answer 16

Low levels

Question 17

Where can we find saturated fatty acids?

Answer 17

Coconut, palm oil, meats and dairy products.

Question 18

What type of fatty acid chains do not have much of an effect on cholesterol levels?

Answer 18

Long chain fatty acids 18 carbons or more such as stearic acid

Question 19

What type of fat is associated with higher levels of cholesterol, LDL cholesterol, and an increased risk of cardiovascular diease?

Answer 19

Saturated

Question 20

Where can we obtain monounsaturated fats from?

Answer 20

Fish, veggies, and olive oils.

Question 21

When monosaturated fats are substituted for saturated fats what will happen?

Answer 21

Reduction of cholesterol, LDL and an increase in HDL

Question 22

How can we divide up Polyunsaturated fats?

Answer 22

omega-3 and omega-6

Question 23

Omega-3 polyunsaturated fats are associated with what health benefits?

Answer 23

Cholesterol and LDL levels are decreased. HDL levels are also decreased.

Question 24

What are the health benefits of Omega-6 polyunsaturated fats?

Answer 24

Suppress cardiac arrhythmias, reduce thrombosis, and lower blood pressure. No change in LDL, cholesterol, or HDL levels much.

Question 25

What effect do Trans Fatty Acids have on the body?

Answer 25

Increase the risk of CVD and increase LDL and reduce HDL

Question 26

Trans fats are primarily produced how?

Answer 26

Through the hydrogenation of veggie oils in the production of margarine and partially hydrogenated oils.

Question 27

How can we get cholesterol in the body?

Answer 27

From animal products or synthesized by the body.

Question 28

What is finer?

Answer 28

Nondigestible carb (cellulose) and Lignin (phenypropanoid polymer) and are found in plants.

Question 29

What is soluble fiber?

Answer 29

The edible parts of plants that are resistant to digestion and absorption in the human GI tract.

Question 30

Does soluble finer increase or decrease transit of food in the GI tract?

Answer 30

Decrease

Question 31

Does insoluble finer pass through the entire GI tract?

Answer 31

Yes

Question 32

What type of finer increase transit of foods in the GI tract?

Answer 32

Insoluble.

Question 33

Fiber can absorb how much of its own weight in water?

Answer 33

10-15X

Question 34

What effect does soluble fiber have on the body?

Answer 34

- Delays gastric emptying resulting in the sensation of fullness. This reduces peaks in blood glucose. - Reduce LDL by increasing decal bile acid excretion and interfering with bile acid absorption.

Question 35

What type of fibre reduces the risk of colon cancer?

Answer 35

Fruit

Question 36

What is the glycemic index?

Answer 36

Measures the rise in blood sugar levels from certain foods. Represented by the area under the curve of glucose levels in the blood vs. time after eating.

Question 37

What is thought to increase the sensation of satiety and limit dietary intake high or low glycemic index foods?

Answer 37

Low

Question 38

What is the glycemic index of glucose?

Answer 38

100

Question 39

What is considered to be a high glycemic index number?

Answer 39

>70

Question 40

What is the low glycemic index range?

Answer 40

< 55

Question 41

Name some foods that fall in the high glycemic index

Answer 41

White bread, corn flakes, potatoes, white rice, bagels.

Question 42

Basmatic rice, whole wheat bread, ice cream, bananas, raisins, are examples of what level of glycemic index?

Answer 42

Medium

Question 43

List foods that have a low glycemic index

Answer 43

Beans, most intact grains, most sweet fruits, most veggies.

Question 44

The absence of dietary carbs lead to the production of what?

Answer 44

Ketone bodies and the degradation of body proteins.

Question 45

T or F | Carbohydrates do not limit protein degredation

Answer 45

False - they do!

Question 46

What does PDCAAS stand for?

Answer 46

Protein digestibility corrected amino acid score.

Question 47

What does PDCAAS measure?

Answer 47

The ability of a protein to provide the essential amino acids required for tissue maintenance.

Question 48

What is another name for essential amino acid?

Answer 48

Indispensable amino acid

Question 49

What is an essential amino acid?

Answer 49

AA that cannot be synthesized by humans and must be supplied by the diet.

Question 50

What is the highest possible score of PDCAAS

Answer 50

1.00

Question 51

List the essential amino acids

Answer 51

Phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, lysine, histidine.

Question 52

What 3 amino acids are also considered essential in infants?

Answer 52

Cysteine, arginine, tyrosine

Question 53

How is most nitrogen in the body obtained?

Answer 53

From proteins

Question 54

When the nitrogen intake exceeds the nitrogen exertion we have a _____ balance

Answer 54

Positive

Question 55

When do you typically see a positive nitrogen balance?

Answer 55

Tissue growth; childhood, pregnancy or recovering from an illness

Question 56

What is negative nitrogen balance?

Answer 56

When nitrogen loss is greater than nitrogen intake. Associated with inadequate protein intake, surgery, trauma, burns, chronic illness.

Question 57

What complications will come when we consume more protein than the RDA?

Answer 57

Proteins will be deaminated to produce acetyl coA for fatty acid synthesis - Increased risk of kidney stones and osteoporosis: more nitrogen excreted, calcium is also secreted into the urine.

Question 58

What are the two major types of Protein Energy Malnutrition?

Answer 58

Kwashiokor and Marasmus