Nutrition

Question 1

Sources of Vit. D?

Answer 1

mushrooms

Fortified milk, orange juice & cereal; cod liver oil; swordfish, salmon,
herring, trout; egg yolks

Question 2

Sources of Vit. E?

Answer 2

Wheat germ, avocado,

sunflower seeds, almonds, peanuts, sunflower oil,
abalone, Atlantic salmon, rainbow trout

Question 3

Sources of Vit A?

Answer 3

dark green and yellow vegetables; tomatoes

Eggs, dairy products, meat, oily salt-water fish

Question 4

Sources of Vit. K?

Answer 4

Green leafy vegetables, fruits, dairy products, vegetable oils & cereals;
intestinal microflora

Question 5

Sources of B1 Thaiamine?

Answer 5

Legumes

Whole & enriched grains, lean pork

Question 6

Sources of B2 Riboflavin?

Answer 6

Wheat Germ and Leafy Veggies

Dairy products, meat, poultry

Question 7

Sources of B3 Niacin?

Answer 7

legumes, wheat,

Meats, poultry, fish, and all foods except fat

Question 8

Sources of B6 Pyroxidine?

Answer 8

Animal products, vegetables, whole grains

Question 9

Sources of B9 Folate?

Answer 9

Leafy vegetables (Obliterate! destroyed in cooking), fruits, whole grains, wheat germ, beans, nuts

Question 10

Sources of B12 Cobalamin?

Answer 10

Eggs, dairy products, liver, meats;

NONE in plants

Question 11

Sources of Vit C?

Answer 11

Fruits & vegetables

Question 12

Sources of Ca 2+ ?

Answer 12

dark leafy vegetables (collard, kale, spinach, swiss chard, turnip and mustard green), tofu, broccoli, cauliflower,

Dairy Products, flax seed, beans & lentils

Question 13

Sources of Iorn?

Answer 13

Dark leafy vegetables (collards, kale), broccoli, cauliflower, nuts and
seeds, Legumes (lentils, tofu),

quinoa, fortified cereal (cream of wheat);
lean meat, clams, oysters, dried prunes & raisins

Question 14

Difference between leafy vegetables and dark greens?

Answer 14

Leafy vegetables overarching umbrella of lettuce (romaine, red & green leaf), cabbage, and dark the leafy vegetables (collards, kale, spinach, Swiss chard, turnip & mustard greens)

Question 15

Where is heme iorn found?

Answer 15

animal products and meat, readily absorbable

Question 16

What can Ca2+ do?

Answer 16

inhibit the absorption of both heme and non-heme iron.

Question 17

What is metabolic role of Vit A (retinoic acid)?

Answer 17

Embryonic development; maintenance of epithelia;
cell growth, proliferation, and differentiation

Note: Retinol is for vision

Question 18

What is metabolic role of Vit D (Cholecalciferol,

ergocalciferol)?

Answer 18

Bone metabolism and calcium homeostasis

Question 19

What is metabolic role of Vit E (Tocopherols)?

Answer 19

Reactive oxygen species scavenger (membrane

antioxidants)

Question 20

Vit K (2-methyl-1,4-naphthoquinone(3-) derivatives) meta role?

Answer 20

Clotting factors 2, 7, 9, 10, protein C and protein S

Question 21

What is metabolic role of B1 (thiamine)?

Answer 21

Carbohydrate metabolism, amino acid metabolism

Question 22

What is metabolic role of B2 (riboflavin)?

Answer 22

FMN, FAD

Question 23

What is metabolic role of B3 (niacin)?

Answer 23

NADP, NAD

Question 24

What is metabolic role of B6 (pyroxidine)?

Answer 24

Carbohydrate, lipid & amino acid metabolism;
Synthesis of neurotransmitters, sphingolipids, and
heme

Question 25

What is metabolic role of B9 (folic acid)?

Answer 25

One-carbon-transfer reactions, choline synthesis of amino acids, synthesis of purines and pyrimidine (thymine)

Question 26

What is metabolic role of B12 (cobalamine)?

Answer 26

Heme structure, folate recycling

Question 27

What is metabolic role of Vit C (Ascorbic acid)?

Answer 27

Antioxidant function, collagen synthesis (ED syndrome), bile acid synthesis, neurotransmitter synthesis

Question 28

What is metabolic role of Ca 2+ ?

Answer 28

Muscle contraction, cell transport, bone metabolism

Question 29

What is metabolic role of Iorn?

Answer 29

Hemoglobin, myoglobin and cytochromes a, b, and c

Question 30

What are numbers for obese, overweight and healthy BMI?

Answer 30

Obese >30 Overweight 25.1-29.9 Healthy 18- 25

Question 31

What is the waist circumference associated with obesity for men and women?

Answer 31

men > 40 in | women > 35 in

Question 32

___ % of the population is overweight/obese ___% are obese and ___ % are overweight

Answer 32

68% 35.9% and 33.3%

Question 33

___ is the biggest factor leading to obesity a modest weight loss of ___to ___ % leads to decrease BP and decreases insulin resistance

Answer 33

Lifestyle factors 5 to 10%

Question 34

What is true about Fruit?

Answer 34

Whole fruits are better than juice

Question 35

What is a serving size (4 oz.) for meat?

Answer 35

meat = size of palm or deck of cards or palm of hand

Question 36

What should Na+ intake be reduced to?

Answer 36

2300mg or less/day

Question 37

What is important about exercise?

Answer 37

Should be something intentional outside your daily routine

Question 38

How can you measure 1 tablespoon and half a cup with your hands?

Answer 38

1 tbsp DIP to end of the thumb 1/2 cup fits in palm of hands

Question 39

What are the 4 vitamin/minerals that are required for food labels?

Answer 39

Vit D,Ca 2+, Iorn, K+ Vit A and C are optional

Question 40

What is mandatory to label in US?

Answer 40

Major Allergens such as milk, eggs, peanuts/Nuts can very between countries

Question 41

What did Dr. h. mention about sea salt?

Answer 41

Has the same amount of Sodium, may taste like it has more, does have less iodine

Question 42

What does salt/sodium free mean? Fat?

Answer 42

less than 5 mg per serving Fat less than 3 g per serving

Question 43

What does very low sodium?

Answer 43

less than 35mg of sodium or less per serving

Question 44

What does Low sodium mean?

Answer 44

140mg or less per serving

Question 45

What does reduced sodium mean?

Answer 45

25% less sodium than original per serving Note: Same as for Reduced Fat (Less Fat)

Question 46

What does light in Sodium or Lightly Salted mean?

Answer 46

At least 50% less than the original per serving