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ECOS 1 > Nutrition DSA and Lecture > Flashcards

Nutrition DSA and Lecture Flashcards

1
Q

Sources of Vit A

A
  1. dark green and yellow vegetables & tomatoes

2. Eggs, dairy products, meat, oily salt-water fish

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2
Q

Sources of vitamin D

A
  1. Mushrooms

2. Fortified milk, orange juice & cereal; cod liver oil; swordfish, salmon, herring, trout; egg yolks

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3
Q

Sources of vitamin E

A
  1. Wheat Germ, avocado

2. )sunflower seeds, almonds, peanuts, sunflower oil, abalone, Atlantic salmon, rainbow trout

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4
Q

Sources of vitamin K

A

Green leafy vegetables, fruits, dairy products, vegetable oils & cereals; intestinal microflora

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5
Q

Sources of vitamin B1

A

1 legumes

2 Whole & enriched grains, lean pork,

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6
Q

Sources of vitamin B2

A
  1. wheat germ, leafy vegetables

2. Dairy products, meat, poultry,

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7
Q

Sources of vitamin B3

A
  1. legumes, wheat, all foods except fat

2. Meats, poultry, fish,

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8
Q

Sources of vitamin B6

A

Animal products, vegetables, whole grains

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9
Q

Sources of vitamin B9

A

Leafy vegetables (destroyed in cooking), fruits, whole grains, wheat germ, beans, nuts

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10
Q

Sources of vitamin B12

A

Eggs, dairy products, liver, meats; NONE in plants

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11
Q

Sources of vitamin C

A

Fruits & vegetables

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12
Q

Another name for B1

A

thiamin

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13
Q

Another name for B2

A

riboflavin

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14
Q

Another name for B3

A

niacin

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15
Q

Another name for B6

A

folate

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16
Q

Another name for B12

A

cobalamin

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17
Q

Sources for Calcium

A
  1. dark leafy vegetables collard, kale, spinach, Swiss chard, turnip and mustard green), tofu, broccoli, cauliflower
  2. Dairy products ,flax seed, beans & lentils
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18
Q

Sources for Iron

A
  1. Dark leafy vegetables (collards, kale), broccoli, cauliflower
  2. nuts and seeds, Legumes (lentils, tofu), quinoa, fortified cereal (cream of wheat); lean meat, clams, oysters, dried prunes & raisins
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19
Q

What vitamin helps absorb nonheme iron?

A

Vit C

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20
Q

What mineral inhibits the absorption of iron?

A

Calcium

21
Q

Metabolic role of Vit A

A

Vision (Retinol), embryonic development and proliferation. (Retinoic acid)

22
Q

Metabolic role of D

A

Bone Metabolism and calcium homeostasis (Cholecalciferol,)

23
Q

Metabolic role of E

A

Reactive oxygen species scavenger (membrane antioxidants)

24
Q

Metabolic role of K

A

Blood clotting (II, VII, IX, X)

25
Q

Metabolic role of B1

A

Carbohydrate metabolism, amino acid metabolism

26
Q

Metabolic role of B2

A

Oxidoreductases, FMN, FAD

27
Q

Metabolic role of B3

A

Oxidoreductases, NAD, NADP

28
Q

Metabolic role of B6

A

Carbohydrate, lipid & amino acid metabolism; Synthesis of neurotransmitters, sphingolipids, and heme

29
Q

Metabolic role of B9

A

One-carbon-transfer reactions, choline synthesis of amino acids, synthesis of purines and pyrimidine (thymine)

30
Q

Metabolic role of B12

A

Heme structure, folate recycling

31
Q

Metabolic role of C

A

Antioxidant function, collagen synthesis, bile acid synthesis, neurotransmitter synthesis

32
Q

Metabolic role of Calcium

A

Muscle contraction, cell transport, bone metabolism

33
Q

Metabolic role of iron

A

Hemoglobin, myoglobin and cytochromes a,

b, and c

34
Q

How to find BMI

A

weight (kg)/height (meters)2

35
Q

Obesity on BMI is what number and higher?

A

30

36
Q

Overweight range on BMI is what number ?

A

25.1-29.9

37
Q

Normal range on BMI is what number ?

A

18-25

38
Q

Diet for Diabetes?

A

Low Carb

39
Q

Diet for Hypertension patient?

A

DASH Diet, LIMIT Sodium to 2300mg/d (whole grains, fruites and veggies, limit red meat. Pick lean cuts)

40
Q

Diet for Hyperlipidemia?

A

Dash Diet, LIMIT Sodium to 2300mg/d (whole grains, fruits, veggise, limit red meat and dark poultry. (pick lean meats).

41
Q

Lack of vit C causes

A

Scurvy ( impaired wound healing, inflamed gingicia)

42
Q

Recommended daily amount of Vegetables?

A

2.5 cups per day

43
Q

Recommended daily amount of Fruits?

A

2 cups per day

44
Q

Recommended daily amount of Grains?

A

6 oz per day

45
Q

Recommended daily amount of Protein?

A

5.5 oz per day

46
Q

Recommended daily amount of oils?

A

27g per day

47
Q

What are the better fats?

A

Poly and mono-unsaturated fats.

48
Q

MEDITERRANEAN DIET includes?

A

Minimal intake

of red meat, refined sugar, flour, butter and fats (except for olive oil)

49
Q

Pescatarian diet includes?

A

: includes fish and seafood. And then it is a vegetarian on everything else

ECOS 1 (22 decks)

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