Nutrition

Question 0

True or False : All dietary supplements must be proven safe and effective by the FDA before becoming available to the public?

Answer 0

False.

Question 1

What are some reputable sources for nutrition information?

Answer 1

Registered Dietitians
The American Heart Association
The American Cancer Society
American Diabetes Association

Question 2

What are some medical conditions related to poor nutrition?

Answer 2

Diabetes
Heart disease
High cholesterol 
CVD
Sleep apnea 
Hypertension 
Obesity

Question 3

List the six essential nutrients and their caloric value.

Answer 3

Carbohydrates - 4 calories per gram
Fats - 9 calories per gram
Protein - 4 calories per gram
Water - 0
Minerals - 0
Vitamins - 0

Question 4

What is the RDA for carbohydrate in terms of percentage of daily calories?

Answer 4

45-65%

Question 5

What are the major differences between simple and complex carbohydrates?

Answer 5

Complex carbohydrates have greater nutrient density and are a major source of dietary fiber.

Question 6

Why should simple carbohydrates be limited in the diet?

Answer 6

Because they turn into sugar and contribute to dental cavities and raise blood triglyceride levels.

Question 7

What is glycogen? Where is it stored in the body?

Answer 7

Glycogen is the stored form of glucose.

It is stored in the liver and skeletal muscle.

Question 8

What is the difference between a complete protein and an incomplete protein?

Answer 8

A complete protein contains all the essential amino acids. An incomplete protein can be made complete by pairing them together. Animal products are complete proteins, non-animal products other than soy are non-complete proteins.

Question 9

Proteins are large, complex molecules made up of building blocks called _____________.

Answer 9

Amino Acids

Question 10

What are the three classifications for fatty acids that occur naturally in food? Which of these three is related to an increased risk for CAD?

Answer 10

The three major classifications for fatty acids are, saturated, polyunsaturated and mono-saturated.

Saturated fats increase LDL Cholesterol levels and increase risk of CAD.

Question 11

List some of the functions of dietary fat. What is the RDA for fat in terms or percentage of daily calories?

Answer 11

CHECK THIS ANSWER
Fats should compromise 25-30% of daily calories, most of which should be mono and polyunsaturated.
Saturated and hydrogenated fats <1% of total daily calories respectively.
Monounsaturated and Omega-3 polyunsaturated fats are heart healthy. Omega-3s are known as fish oils.

Question 12

What types of food are high in trans (hydrogenated) fats?

Answer 12

Fried Food, Baked Goods, and stick margarines typically contain many hydrogenated fats.

Question 13

A meal had 892 calories total. If it contains 150 grams of carbohydrate and 24 grams of fat, how many grams of protein it contain?

Answer 13

892 - (150x4) - ( 24x9) = 11.5
892 - 600 - 216 = 76
76/4 = 19
19 grams of Protein

Question 14

What are the to classifications for vitamins? List the vitamins in each classification.

Answer 14

Fat Soluble: ADEK

Water Soluble: B,C, Niacin, Folic Acid, Biotin, Pantothenic Acid.

Question 15

True or False: Water skiable vitamins can be stored in the body to a much greater extent than fat soluble vitamins?

Answer 15

False. Fat soluble vitamins are stored in the fat in the body in order to be observed while MOST excess water soluble vitamins a excreted through urine.

Question 16

Which vitamin is required for calcium absorption?

Answer 16

Vitamin D increases calcium and phosphorus absorption from the small intestine.

Question 17

What are the two classifications of minerals? List one mineral in each classification.

Answer 17

Major Trace Minerals: Calcium, Phosphorus, Magnesium, Sodium, Potassium, Chloride and Sulfur.

Minor Trace Minerals: Fluoride, Chromium, Manganese, Cobalt, Copper, Iron, Zinc, Selenium, Molybdenum, Boron, Nickel, Iodine, Silicon, and Vanadium.

Question 18

What are some signs/symptoms of dehydration?

Answer 18

Decreased frequency of urination, producing dark urine, increased thirst.

Question 19

List some of the recommendations in the 2010 Dietary Guidelines for Americans.

Answer 19

Increase fruit and vegetable intake.
Consume less than 10% of calories from saturated fatty acids.
Choose a variety of protein foods like, seafood, lean meats and poultry, eggs, beans, peas, soy products, nuts and seeds.

Question 20

True or False: An ounce from the grains group includes one slice of bread, 1/2 cup cooked rice or one cup ready to eat cereal.

Answer 20

True. It also includes 1/2 cup cooked pasta or cooked cereal, 5 whole wheat crackers, one-half bagel or English muffin and one 6” tortilla.

Question 21

How many ounces of milk or yogurt is equal to one cup?

Answer 21

8 ounces

Question 22

How many ounces of fruit juice is equal to one cup?

Answer 22

8 ounces

Question 23

In order to lose one pound of body fat, the individual must burn ______ calories more than they consume.

Answer 23

3500

Question 24

An individual begins to burn 300 calories more per day than they did previously, while consuming 200 fewer calories per day than they did previously. At this rate, how many weeks will it take to loose three pounds of body fat?

Answer 24

3 weeks
3500 = 1 lb. / 500 per day
21 days = 3 weeks