Nutrition and Diets

Question 1

Mediterranean Diet

Answer 1

• Based on the eating habits of Greece and southern Italy in the early 1960’s
• Plant based: fruits, vegetables, nuts, grains, seeds, beans and olive oil
• Eggs, dairy, poultry and fish are eaten several times/week, but the
portions are small
• Minimal intake of red meat, refined sugar, flour, butter and fats (except for olive oil)
• Includes: 1-2 glasses of red wine/d*

Question 2

What is the recommendation of fruits and vegetables per day?

Answer 2

6-9 fruits and vegetables

most people do 2 veggies, 1 fruit

Question 3

Scurvy

Answer 3

• lack of vitamin C, which is needed as an antioxidant, and to make collagen and NE
• fatigue depression, widespread CT problems

Question 4

How much protein do we need per day?

Answer 4

5. 5 oz per day

* does not change with increased exercise

Question 5

Are coconut and palm kernel oils good or bad for you? sesame/sunflower/pumpkin?

Answer 5

1. bad

2. good

Question 6

What are good source of calcium?

Answer 6

• dark leafy veggies
• tofu
• broccoli and cauliflower
• benas and lentils

Question 7

What is a good sources of vitamin D?

Answer 7

• mushrooms

Question 8

Vegetarian/Vegan diets are at risk for what kind of deficiency?

Answer 8

B12 (cobalamin)

*there are NO plant sources of B12

Question 9

Recommendation of slat

Answer 9

• 2300mg/day

* people typically have upwards of 3400mg/day

Question 10

Dash Diet

Answer 10

• limits sodium to 2300mg/day
• lowers both BP and LDL
• low fat foods, limit foods that are high in saturated fats, avoid sugar-sweetened beverages and sweets

Question 11

What should we know about the food label?

Answer 11

just know it bc she emphasized how to read it

*ingredient list: descending order of predominance

Question 12

Salt/Sodium content categories

Answer 12

Salt/Sodium-Free means less than 5 mg of sodium per serving.
• Very Low Sodium means less 35 mg of sodium or less per serving.
• Low sodium means 140 mg of sodium or less per serving.
• Reduced Sodium means at least 25% less sodium than in the original product.
• Light in Sodium or Lightly Salted means at least 50% less sodium than the regular product.
• No-Salt-Added or Unsalted means that no salt is added during processing. It
does not mean that there is no sodium in the product.

Question 13

Fat Content categories

Answer 13

Fat-free means the food has less than 0.5 grams (g) of fat per serving. • Low-fat means 3 g of fat or less per serving.
• Reduced fat or less fat means the food has at least 25% less fat than the regular
product.
• Trans fat free means the food has less than 0.5 g trans fat per serving. Even
though a food says “trans fat free,” it may still contain 0.49 g trans fat. Eating
many servings of a food with small amounts of trans fat per serving can add
up.

Question 14

What makes iron in broccoli more available for absorption?

Answer 14

• ascorbic acid makes iron easier to absorb
• high fiber foods have a less absorbable form of iron
• Ca2+ makes iron less absorbable

Question 15

What eye problems can be caused by vitamin A deficiency?

Answer 15

bitot spots, corneal ulcers, keratomalacia

Question 16

Diet Hx: 24 hr recall

Answer 16

• What did you eat yesterday?
• How big are the servings?
• What did you drink?

Question 17

Diet Hx: Typical day

Answer 17

• Do you eat three meals?
• Do you snack?
• When is your biggest meal? • What are typical beverages?

Question 18

Diet Hx: Food diary

Answer 18

• Write everything down

* Include serving sizes

Question 19

Diet Hx: Food Frequency

Answer 19

• How often do you eat at home?
• How often do you eat out?
• How often do you eat salad?
What’s on it?
• How often do you eat fruit? Fruit juice?

Question 20

How many calories/day to lose a pound a week?

Answer 20

500

Question 21

Measuring sizes

Answer 21

1⁄2 cup = fits in palm of hand
4 oz meat = deck of cards or palm of hand
1 tablespoon = DIP to end of thumb

Question 22

Main Sources of:

1. Vit A
2. Vit D
3. Vit E
4. Vit K
5. B1
6. B2
7. B3
8. B6
9. B9
10. B12
11. C

Answer 22

1. dark green and yellow veggies and tomatoes
2. mushrooms, milk
3. wheat germ, avocado
4. green leafy veggies, fruits, dairy
5. Thiamin - legumes
6. Riboflavin - wheat germ, leafy veggies
7. Niacin - legumes, wheat
8. animal products, veggies
9. Folate - leafy veggies (destroyed in cooking), fruits, wheat germ
10. Cobalamin - eggs, dairy, meats, liver (none in plants)
11. fruits and veggies

Question 23

Main sources of:

1. Ca
2. Iron

Answer 23

1. dark leafy veggies, tofu, broccoli, cauliflower

2. dark leafy veggies, broccoli, cauliflower, lentils, tofu

Question 24

Ex. of Dark leafy vegetables

Answer 24

specific to collards, kale, spinach, Swiss chard, turnip & mustard greens,

Question 25

Metabolic Role: 1. Vit A 2. Vit D 3. Vit E 4. Vit K

Answer 25

1. vision, epi maintenance, cell growth, proliferation... 2. bone metabolism and Ca homeostasis 3. reactive oxygen species scavenger 4. blood clotting 1. retinol, retinal, retinoid acid 2. cholecalciferol, ergocalciferol 3. tocopherol 4. 2 methyl 1 4 napthoquinone derivatives

Question 26

Metabolic Role: 1. B1 2. B2 3. B3 4. B6 5. B9 6. B 12 7. C

Answer 26

1. CHO/AA metabolism 2. Oxidorecutases, FMN, FAD 3, Oxidoreductases, NAD, NADP 4. CHO, lipid, aa metabolism; NT synthesis 5. synthesis of purines and pry 6. heme structure, folate recycling 7. antioxidant function, collegen/NT/bile acid synthesis

Question 27

Metabolic Role: 1. Ca 2. Iron

Answer 27

1. muscle contraction, cell transport, bone metabolism | 2. hemoglobin, myoglobin