Nutrition

Question 1

Thermic effect of food (TEF): is

Answer 1

energy expenditure above resting measures due to the cost of digestion, absorption, and storage of food following consumption

Question 2

Estimated Average Requirement (EAR):

Answer 2

intake level estimated to meet the requirement of half the healthy individuals in a particular group; is used to develop a recommended daily allowance

Question 3

Recommended Daily Allowance (RDA):

Answer 3

intake level sufficient to meet the requirement of 97-98% of healthy individuals in a particular group

Question 4

Adequate Intake (AI)

Answer 4

recommended average daily intake level within a group of people

Question 5

Tolerable Upper Intake Level (UL)

Answer 5

the highest intake level for a nutrient that is likely to pose no risk of adverse health effects to nearly all individuals in the general population

Question 6

Coefficient of digestibility (COD)

Answer 6

proportion of food digested compared to what is (actually) used by the body

Question 7

Monosaccharides

Answer 7

simple sugars: glucose, fructose, galactose

Question 8

Disaccharides

Answer 8

sugar formed when two monosaccharides bond: sucrose, lactose, maltose

Question 9

What is the RDA for fiber

Answer 9

20-35g

Question 10

What is the RDA for carbohydrates?

Answer 10

55-60%

Question 11

Glycemic index

Answer 11

measure of the blood glucose-raising potential of CHO content in a food; a value of 100 represents the standard or the equivalent of pure glucose

Question 12

Glycemic response

Answer 12

the impact a food or meal has on blood glucose following consumption

Question 13

Protein Sparing

Answer 13

processes to protect proteins by preventing conversion into energy for fuel

Question 14

Monounsaturated fat

Answer 14

healthy and does not increase the risk for heart disease

Question 15

Poly-unsaturated fat

Answer 15

healthy and provides important physiological benefits; includes the essential omega-3 and omega-6 fatty acids

Question 16

Saturated fat

Answer 16

serves important physiological roles, unhealthy when consumed above 10% of calories as it can increase the risk for heart disease

Question 17

Saturated fat RDA

Answer 17

Less than 10%

Question 18

Trans fat

Answer 18

unhealthy manufactured form used to improve the flavor or consistency of natural fats in a product (e.g., pastries); known to significantly increase the risk for heart disease so the goal is <1% of total calories; should be avoided

Question 19

Trans fat RDA

Answer 19

Less than 1%

Question 20

How much percent of cholesterol does the body produce naturally?

Answer 20

About 70%

Question 21

Cholesterol rich foods include

Answer 21

eggs, red meat, shellfish, fast-food products

Question 22

Total fat RDA

Answer 22

30%

Question 23

Protein RDA

Answer 23

10-15%

Question 24

What is the RDA for saturated fat

Answer 24

Less than 10%

Question 25

Carbohydrates need for sedentary individuals

Answer 25

45-50% | 3-4g per kilogram of body weight

Question 26

Carbohydrates need for physically active individuals

Answer 26

50-55% | 4-5 g per kg of body weight

Question 27

Carbohydrates need for individual who partake in intense physical activity

Answer 27

55-60% | 5-6g per kg of body weight

Question 28

Carbohydrates need for individual who partake in vigorous exercise Competitive athlete

Answer 28

60-65% 6-8g per kilogram of body weight 60-65% 7-10g per kilogram of body weight

Question 29

Glycemic load

Answer 29

simultaneously describes the blood glucose-raising potential as well as total quantity of CHO in a food; formula = (glycemic index x grams of CHO) ÷ 100

Question 30

How much fat should be eaten from monounsaturated sources

Answer 30

Greater than 50%

Question 31

How much fat should come from polyunsaturated sources

Answer 31

About 30%

Question 32

What vitamins serve as antioxidants

Answer 32

Vitamins C A E

Question 33

What vitamins are at highest risk for defiency

Answer 33

Vitamins D and B6

Question 34

What minerals are at the highest of defiency

Answer 34

Iron and Calcium

Question 35

Heme iron: found in ________ and can be absorbed at a rate of up to _________ Non-heme iron: found in __________ foods and can be absorbed at a rate of absorption rate can be tripled when combined with a source of vitamin C (e.g., spinach and tomato salad)

Answer 35

meats, up to 35% plant-based, 2-10%

Question 36

Electrolytes: electrically-charged mineral ions that regulate fluid balance in cells and tissues List 3 examples

Answer 36

sodium, calcium, potassium, chlorine, phosphate, magnesium

Question 37

RDA for iron = _________ for adult females; _______ for adult males

Answer 37

18 mg, 8 mg

Question 38

What is the RDA for calcium during adulthood

Answer 38

1,000-1,500 mg/day

Question 39

What are the main sources of water loss

Answer 39

Lungs 13% Kidney 50% Skin 32% Feces 5%

Question 40

Recommended intake to meet most people’s requirements = _______ for women; ________ for men

Answer 40

2.7 L/day, 3.7 L/day

Question 41

Dehydration: occurs when the body loses more fluid than taken in; can reduce performance and cause various adverse symptoms (classified as any loss of body water ≥ ______)

Answer 41

1.0%

Question 42

With body water loss ≥2% performance begins to decline; at 4% work capacity declines by __________

Answer 42

20-30%

Question 43

For each pound of weight lost during exercise = consume ___________ of water to rehydrate

Answer 43

450 ml (15 oz)

Question 44

Daily Values (DV)

Answer 44

nutrition label guide to the relative amount of nutrients in a serving of food based on a 2,000-kcal diet for a healthy adult

Question 45

Low calorie

Answer 45

Less than 40 kcal per serving

Question 46

Low fat

Answer 46

Less than 3g per serving

Question 47

Low sodium

Answer 47

Less than 140mg per serving

Question 48

Low cholesterol

Answer 48

Less than 20mg per serving

Question 49

High in

Answer 49

20% or more of daily value

Question 50

High fiber

Answer 50

5g or more per serving

Question 51

Sodium free

Answer 51

Less than 5g per serving

Question 52

Very low sodium

Answer 52

Less than 35g per serving

Question 53

Ergogenic aid

Answer 53

product purported to offer a mental or physical edge in performance; referred to as performance enhancers

Question 54

What water soluble vitamin can potentially triple dietary iron absorption rate when combine in a meal

Answer 54

Vitamin C