Nutrition and Diets

Question 1

Very low sodium vs low sodium vs sodium free?

Answer 1

less than 35mg per serving

less than 140mg per serving

less than 5mg per serving

Question 2

what’s iron part of?

Answer 2

green vegetables.

Question 3

Eye problems and can’t see at night, what is he deficient in?

what’s an early sign of this deficiency

Answer 3

Vitamin A

night blindness

Question 4

Which vitamin is destroyed when cooking?

Answer 4

B9 when cooking leafy veggies

Question 5

Mediterranean diet?

Answer 5

plant based diet with a minimum of red meat, refined sugar, flour, butter and fats.

includes 1-2 glasses of red wine/d

Question 6

What’s the difference between reduced sodium and “lightly salted”?

what about no-salt added or unsalted?

Answer 6

reduced Is 25% less salt than the original

lightly salted is 50% less than normal

doesn’t mean there is no salt added.

Question 7

Vegetarian and vegan diets are at risk for what kind of deficiency?

Answer 7

Cobalamin (B12)

no plant resources are for B12.

Question 8

current recommendation for salt?

average consumption?

what does salt do? what diet do people do to reduce intake?

Answer 8

2300mg/d

3400 mg/d

raises LDL and blood pressure. DASH diet.

Question 9

What’s a healthy BMI?

what is obesity?

Answer 9

18-25

higher than 30

Question 10

high fiber foods and absorbing iron?

Answer 10

lower

Question 11

What are the good fats?

Answer 11

liquid is better.

sunflower, corn, olive, soybean.

Omega 3 fatty acids

walnuts, pine nuts

Question 12

what are the bad fats?

Answer 12

animal fats, solid fats, coconut and palm kernel oils.

Question 13

How does the ingredient list work for the food label?

Answer 13

descending order of predominance.

Question 14

What makes the iron in broccoli more available for absorption

Answer 14

Ascorbic acid makes iron easier to absorb

Question 15

what can result because of vitamin A deficiency?

Answer 15

people develop a corneal ulcers and softening of the cornea. once it scars it is permanent.

can also lead to kidney stones

Question 16

someone wants a good plant based source of calcium. what is a good source?

Answer 16

Dark leafy veggies, Tofu, broccoli and cauliflower, beans and lentils

Question 17

apple a day keeps the doctor away, what nutrient makes this true?

Answer 17

Vitamin C

Question 18

Scurvy?

Answer 18

vitamin C deficiency

important for connective tissue health –> impaired wound healing.

Question 19

what should someone include in their diet for a big source of vitamin A

Answer 19

Dark green and yellow vegetables and tomatoes.

Question 20

Recommendation for adults for vegetables per day? fruits?

Answer 20

6-9 fruits and vegetables

Question 21

Fat free

Low-fat?

reduced fat or less fat?

Answer 21

less than .5g per serving

3g of fat or less

25% less from the regular product

Question 22

B2 (riboflavin) –> what are good sources?

Answer 22

wheat germ, Leafy veggies

Question 23

What is niacin in?

folic acid?

iron and calcium?

Answer 23

legumes, wheat

whole grains, beans, nuts

pretty much everything

Question 24

dairy differences for mediterranean and vegetarians?

what about protein?

nuts?

Answer 24

mediterranean = less dairy
vegetarian = more dairy

med = more protein than vegetarian

way more for vegetarian

Question 25

how many calories do you have to avoid or lose per day to lose a pound per week?

Answer 25

500/day

Question 26

How much protein foods do we have per day?

Answer 26

5 1/2 oz-eq/day

Question 27

B1 (thiamin) –> what are good sources?

Answer 27

legumes

Question 28

Good source of vitamin E?

Answer 28

Wheat Germ + avocado

Question 29

What can be eaten that’s a good source of vitamin D?

Answer 29

Mushrooms

Question 30

what inhibits iron absorption?

Answer 30

calcium from like a cheese sauce