Nutrition

Question 1

Vitamin A sources

Answer 1

Eggs, dairy, meat, oily fish, dark green and yellow veggies, tomatoes

Question 2

Vit D sources

Answer 2

Milk, OJ, cereal, cod liver, swordfish, salmon, herring, egg yolk, mushrooms

Question 3

Vit E sources

Answer 3

what germ, sunflower seeds, almonds/nuts, avocado, abalone, Atlantic salmon, trout

Question 4

Vit. K sources

Answer 4

Green leafy veggies, fruits, dairy, intestinal microflora, veggie oils, cereals

Question 5

B1 thiamine sources

Answer 5

lean pork, legumes, whole grain

Question 6

B2 riboflavin sources

Answer 6

dairy, meat, poultry, veggies and dairy

Question 7

B3 niacin sources

Answer 7

meats, chicken, fish

all foods except fate

Question 8

B6 sources

Answer 8

animal products, veggies, whole grains

Question 9

B9 folate sources

Answer 9

Nuts, leafy veggies, fruits

Question 10

Vit C sources

Answer 10

fruits and veggies

Question 11

Calcium sources

Answer 11

Dairy, dark leafs, tofu, flax, beans, lentils

Question 12

Iron sources

Answer 12

Dark leafs, quinoa, lean meat, clams, oysters, dried prunes and raisins

Question 13

Where is heme and non heme iron found?

Answer 13

Heme: animals, readily absorbed
NH: Plants, not readily absorbed

Calcium can inhibit the absorption of both

Question 14

Retinol (Vit A) role

Answer 14

Vision

Question 15

Retinoic acid (Vit A) role

Answer 15

Embryonic development, epithelia maintenance,

Question 16

Vit D role (aka cholecalciferol role

Answer 16

Bone Metab. and calcium homeostasis

Question 17

Vit E (tocopherols) role

Answer 17

ROS

Question 18

Vit K role

Answer 18

Clotting

Question 19

B1 thiamine role

Answer 19

Carbohydrate and AA metabolism

Question 20

B2 riboflavin role

Answer 20

oxidoreductase, FMN, FAD`

Question 21

B3 niacin role

Answer 21

Oxidoreductase, NAD, NADP

Question 22

B6 pyridoxine role

Answer 22

NT, sphingolipids, and heme synthesis

Question 23

B9 folate role

Answer 23

Synthesis of purines and pyrimidines

Question 24

B12 cobalamin role

Answer 24

heme structure

folate recycling

Question 25

Calcium role

Answer 25

Muscle contraction, cell transport, bone metabolism

Question 26

Iron role

Answer 26

Hg, myoglobin, cytochrome a/b/c

Question 27

what BMI is overweight and obese

Answer 27

Healthy: 18-25
Overweight: 25.1-29.9
Obese: BMI>30

Question 28

Whats the biggest factor for obesity?

Answer 28

Lifestyle

**A modest weight loss of 5-10% improved BP and insulin resistance

Question 29

How do you counsel pt’s about food choices?

Answer 29

1. Follow healthy eating patterns across lifespan
2. Focus on variety, nutrient density, and amount
3. Limit sugar, sat fats, and sodium
4. Shift to healthier food and bevvie choices

Question 30

How do you counsel pts about exercise?

Answer 30

exercise for sake of exercise
choose something you like
start slow and increase up to 150 mins/wk