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Fund Final > Nutrition > Flashcards

Nutrition Flashcards

1
Q

what is a normal BMI?

A

18.5-24.9

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2
Q

What is an underweight BMI?

A

<18.5

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3
Q

What is an overweight BMI?

A

25-29.9

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4
Q

What is The BMI for Obesity I, II, and extreme obesity?

A

I 30.0-34.9

II 35.0-39.9

Extreme 40.0 +

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5
Q

what is the total RDA of carbs recommended?

A

45%-65%

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6
Q

What is the RDA for protein, and how much per kg?

A

10%-20%

0.8g/kg

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7
Q

What is the RDA for fats?

Sat fat?

A

20-35%

Less than 10%

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8
Q

What is the RDA for cholesterol?

A

> 300mg/day

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9
Q

What are the sources of vitamin C?

What are its functions?

A

citrus fruits, broccoli, greenpepper, strawberries, greens

Collagen formation, antioxidants, enhances iron absorption

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10
Q

What are the sources of Thiamin?

What are it’s funcitons?

A

Pork, liver, whole and enriched grains, legumes

Coenzyme in key reations that produce energy from glucose

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11
Q

What are the sources of Riboflavin?

What are its functions?

A

Milk, organ meats, enriched grains, and greens

carbohydrate, protein, and fat metabolism

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12
Q

What are the sources of Niacin?

What are its functions?

A

Kidney, grains, lean meant, nuts

Carbohydrate, protein, and fat metabolism

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13
Q

What are the sources of B6?

What are its functions?

A

yeast, banana, canteloupe, broccoli, spinach

Coenzyme in protein, fat, carbohydrate metabolism

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14
Q

What are the sources of Folate?

What are its functions?

A

Green leafy vegetables, liver

RNA and DNA synthesis, formation and maturation of RBC

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15
Q

What are the sources of B12?

What are its functions?

A

Animal Products: organ meats and seafood

Coenzyme in protein metabolism and formation of heme portion of hemoglobin

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16
Q

What are the sources of Pantothenic acid?

What are its functions ?

A

Widespread in foods, meat, poultry, fish, whole grain cereals

Carbohydrate, protein, and fat metabolism

17
Q

What are the sources of Biotin?

What are its functions?

A

Liver and egg yolk

Carbohydrate, protein, and fat metabolism

18
Q

What are the sources of Vitamin A?

What are its functions?

A

Liver, carrots, egg yolk, fortified milk

Visual acuity in dim light, immune function,. and formation and maintenence of skin and mucous membranes

19
Q

What are the sources of Vitamin D?

What are its functions??

A

Sunlight, fortified milk, fish and liver oils

Cacium and phosphorus metabolism, stimulates calcium absorption

20
Q

What are the sources of Vitamin E?

What are its functions?

A

Vegetable oils, wheat germ, whole grains

antioxidant, protects vitamin A, heme synthesis

21
Q

What are the sources of Vitamin K?

What are its functions?

A

Dark, green leafy vegetables, synthesized in intestines and from gut bacteria

synthesis of proteins needed for blood clotting

22
Q

What are the sources of Calcium?

What are its functions?

What is the RDA?

A

Milk and dairy products, canned fish with bones, greens

bone and tooth formation, nerve transmission, muscle contraction

1000 mg

23
Q

What are the sources of Phosporus?

What are its functions?

What is the RDA?

A

Milk and Milk products, soft drinks, processed foods

bone and tooth formation, acid - base balance, energy metabolism

700 mg

24
Q

What are the sources of Magnesium?

What are its functions?

What is the RDA?

A

Green leafy vegetables, nuts, beans, grains

bone and tooth formation, protein synthesis, carbohydrate metabolism

310-420 mg

25
Q

What are the sources of Sulfur?

What are its functions?

What is the RDA?

A

Meat, eggs, milk, dried peas and beans, nuts

promotes enzyme reactions and detoxification reactions

Provided by adequate amounts of protein

26
Q

What are the sources of Sodium?

What are its functions?

What is the RDA?

A

salt, processed foods

major ion of extracellular fluid, fluid balance, acid-base balance

1500 mg

27
Q

What are the sources of Potassium?

What are its functions?

What is the RDA?

A

whole grains, fruits, leafy vegetables

major ion of intracellular fluid. fluid balance, acid-base balance

4700 mg

28
Q

What are the sources of chloride?

What are its functions?

What is the RDA?

A

salt

component of HCL in stomach, fluid balance, acid-base balance

2300 mg

29
Q

What are the sources of iron?

What are its functions?

What is the RDA?

A

liver, lean meats, enriched and whole grain breads and cereals

oxygen transport by way of hemoglobin, constituent of enzyme systems

8-18 mg

30
Q

What are the sources of Iodine?

What are its functions?

What is the RDA?

A

iodized salt, seafood, and food additives

component of thyroid hormones

150 mg

31
Q

What are the sources of zinc?

what are its functions?

What is the RDA?

A

oysters, liver, meats, dried peas, beans, and nuts

tissue growth, sexual maturation , immune response

8-11 mg

32
Q

What are the sources of Copper?

What are its functions?

What is the RDA?

A

Liver, shellfish, grains, dried peas and beans

Aids in iron metabolism, and activity of some enzymes

900 mg

33
Q

What are the sources of Manganese?

What are its functions ?

What is the RDA?

A

Whole grains, nuts, dried peas and beans, fruit

Part of enzymes needed for protein and energy metabolism

1.8-2.3 mg

34
Q

What are the sources of Floride?

What are its functions?

What is the RDA?

A

Fluoridated water, fish, tea

Tooth formation and integrety, bone formation and integrety

3-4 mg

35
Q

What are the sources of Chromium?

What are its functions ??

What is the RDA?

A

whole grains, meats

cofactor for insulin, proper glucose metabolism

25-35 mg

36
Q

What are the sources of Selinium?

What are its functions?

What is the RDA?

A

Wheat if grown in the right soil, organ meats

antioxidant

55 mcg

37
Q

What are the sources of Molybdenum?

What are its functions ?

What is the RDA?

A

Liver, whole grains, dried peas and beans, organ meats

Oxidizes sulfur and products of sulfer metabolism

45 mg

38
Q

What are the sources of Cobalt?

What are its functions ??

What is the RDA?

A

Organ meats

Essential component of vitamin B12

Unknown

Fund Final (24 decks)

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