Nutrition Basics

Question 1

What are easy ways to identify 1/2 cup of food? 4 oz of meat? 1 tablespoon?

Answer 1

1/2 cup: fits into the palm of hand
4oz meat: deck of cards or palm of hand
1 tablespoon: TIP to end of thumb

Question 2

Differentiate between fat-free, low-fat, reduced fat, and trans fat free

Answer 2

Fat-free: <0.5g fat/serving
Low-fat: <3g fat/serving
Reduced fat: 25% less fat than original product
Trans fat free: <0.5g trans fat/serving

Question 3

What is the biggest factor related to obesity?

Answer 3

Lifestyle

Question 4

For vitamin B9, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 4

Type: water-soluble
Other names: folate
Role: one-carbon transfer reactions, choline synthesis of AA, synthesis of purines and pyrimidine (thymine)
Source: leafy vegetables (destroyed in cooking*), fruits, whole grains, wheat germ, beans, nuts

Question 5

How much protein is recommended per day based on a 2000 calorie diet? Grains? Fruits? Vegetables? Oils?

Answer 5

Protein: 5.5 oz/day
Grains: 6oz/day
Fruits: 2 c/day
Vegetables: 2.5 c/day
Oil: 27 g/day

Question 6

What is the role of calcium? Dietary sources?

Answer 6

Role: muscle contraction
Source: dairy, dark leafy vegetables, tofu, broccoli, cauliflower, flax seeds, beans and lentils

Question 7

For vitamin A, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 7

Type: fat-soluble
Other names: retinol, retinal, reinoic acid
Role: vision, embryonic development, maintenance of the epithelia, cell growth, proliferation and differentiation
Source: eggs, diary, meat, oily salt-water fish, dark green and yellow vegetables and tomatoes

Question 8

If a patient wants to lose weight, what are three important areas to address?

Answer 8

–need vs. desire
–motivation (have you tried?)
–current habits

Question 9

Obesity is defined by what waist circumference?

Answer 9

> 40” in men and >35” in women

Question 10

For vitamin E, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 10

Type: fat-soluble
Other names: tocopherols
Role: ROS, scavengers
Source: wheat germ, sunflower seeds, almonds, peanuts, sunflower oil, avocado, abalone, Atlantic salmon, rainbow trout

Question 11

For vitamin B2, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 11

Type: water-soluble
Other names: riboflavin
Role: oxidoreductases, FMN, FAD
Source: dairy, meat, poultry wheat germ, leafy vegetables

Question 12

What is the current recommendation for salt consumption?

Answer 12

2300 mg/day

Question 13

Differentiate between salt free, very low sodium, low sodium, reduced sodium, light sodium/lightly salted and unsalted

Answer 13

Salt free: <50mg sodium/serving
Very low sodium: <35mg sodium/serving
Low sodium: <140mg sodium/serving
Reduced sodium: 25% less sodium than original product
Light sodium: 50% less sodium than original product
Unsalted: no salt added during processing

Question 14

For vitamin C, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 14

Type: water-soluble
Other names: ascorbic acid
Role: antioxidant function, collagen synthesis, bile acid synthesis, NT synthesis
Source: fruits and vegetables

Question 15

For vitamin D, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 15

Type: fat-soluble
Other names: cholecalciferol, ergocalciferol
Role: bone metabolism, calcium homeostasis
Source: fortified milk, OJ and cereal, cod liver oil, swordfish, salmon, herring, trout, mushrooms, egg yolk

Question 16

For vitamin B12, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 16

Type: water-soluble
Other names: cobalamin
Role: heme structure, folate recycling
Source: eggs, dairy, liver, meats, NONE in plants

Question 17

For vitamin B1, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 17

Type: water-soluble
Other names: thiamin
Role: CHO and AA metabolism
Source: whole and enriched grains, lean pork, legumes

Question 18

Modest weight loss of __% improves BP and ↓insulin resistance

Answer 18

5-10%

Question 19

List some dark leafy vegetables

Answer 19

Collards, kale, spinach, swiss chard, turnip and mustard greens

Question 20

For vitamin K, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 20

Type: fat-soluble
Other names: 2-methyl-1,4-naphthoquinone (3-) derivatives
Role: Blood clotting (factors IX, X, VI , II)
Source: green leafy vegetables, fruits, dairy, vegetable oils, cereals, intestinal microflora

Question 21

What are the four steps in counseling patients about food choices?

Answer 21

1. follow a healthy eating pattern across the lifespan
2. focus on variety, nutrient density and portion control
3. limit calories from added sugars and saturated fats, reduce sodium intake
4. shift to healthier food and beverage choices

Question 22

What is the role of iron? Dietary sources?

Answer 22

Role: Hb, myoglobin, cytochromes A, B and C
Source: dark leafy vegetables, broccoli, cauliflower, nuts and seeds, legumes, lentils, tofu, quinoa, fortified cereal, lean meat, clams, oysters, dried prunes and raisins

Question 23

How do you counsel patients about exercise

Answer 23

–exercise should be additional to your daily activities
–choose and activity that you like
–start slow and increase over time
–build up to 150 minutes/week

Question 24

For vitamin B6, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 24

Type: water-soluble
Other names: pyridoxine
Role: CHO, lipid and AA metabolism, NT synthesis, spinhgolipids, heme
Source: animal products, vegetables, whole grains

Question 25

Which vitamins/minerals are required to be listed on nutrition labels?

Answer 25

Vitamin D, potassium, calcium, and iron

Question 26

How many servings of vegetables and fruits per day are required for adults?

Answer 26

6-9

Question 27

What are the different BMI classifications?

Answer 27

Healthy: 18-25
Overweight: 25.1-29.9
Obese: ≥30

Question 28

For vitamin B3, what type of vitamin is it? Other names? Role? Dietary sources?

Answer 28

Type: water-soluble
Other names: niacin
Role: oxidoreductases, NAD, NADPH
Source: meat, poultry, fish, legumes, wheat, all foods except fat