Nutrition DSA and Lecture Flashcards
Sources of Vit A
- dark green and yellow vegetables & tomatoes
2. Eggs, dairy products, meat, oily salt-water fish
Sources of vitamin D
- Mushrooms
2. Fortified milk, orange juice & cereal; cod liver oil; swordfish, salmon, herring, trout; egg yolks
Sources of vitamin E
- Wheat Germ, avocado
2. )sunflower seeds, almonds, peanuts, sunflower oil, abalone, Atlantic salmon, rainbow trout
Sources of vitamin K
Green leafy vegetables, fruits, dairy products, vegetable oils & cereals; intestinal microflora
Sources of vitamin B1
1 legumes
2 Whole & enriched grains, lean pork,
Sources of vitamin B2
- wheat germ, leafy vegetables
2. Dairy products, meat, poultry,
Sources of vitamin B3
- legumes, wheat, all foods except fat
2. Meats, poultry, fish,
Sources of vitamin B6
Animal products, vegetables, whole grains
Sources of vitamin B9
Leafy vegetables (destroyed in cooking), fruits, whole grains, wheat germ, beans, nuts
Sources of vitamin B12
Eggs, dairy products, liver, meats; NONE in plants
Sources of vitamin C
Fruits & vegetables
Another name for B1
thiamin
Another name for B2
riboflavin
Another name for B3
niacin
Another name for B6
folate
Another name for B12
cobalamin
Sources for Calcium
- dark leafy vegetables collard, kale, spinach, Swiss chard, turnip and mustard green), tofu, broccoli, cauliflower
- Dairy products ,flax seed, beans & lentils
Sources for Iron
- Dark leafy vegetables (collards, kale), broccoli, cauliflower
- nuts and seeds, Legumes (lentils, tofu), quinoa, fortified cereal (cream of wheat); lean meat, clams, oysters, dried prunes & raisins
What vitamin helps absorb nonheme iron?
Vit C
What mineral inhibits the absorption of iron?
Calcium
Metabolic role of Vit A
Vision (Retinol), embryonic development and proliferation. (Retinoic acid)
Metabolic role of D
Bone Metabolism and calcium homeostasis (Cholecalciferol,)
Metabolic role of E
Reactive oxygen species scavenger (membrane antioxidants)
Metabolic role of K
Blood clotting (II, VII, IX, X)
Metabolic role of B1
Carbohydrate metabolism, amino acid metabolism
Metabolic role of B2
Oxidoreductases, FMN, FAD
Metabolic role of B3
Oxidoreductases, NAD, NADP
Metabolic role of B6
Carbohydrate, lipid & amino acid metabolism; Synthesis of neurotransmitters, sphingolipids, and heme
Metabolic role of B9
One-carbon-transfer reactions, choline synthesis of amino acids, synthesis of purines and pyrimidine (thymine)
Metabolic role of B12
Heme structure, folate recycling
Metabolic role of C
Antioxidant function, collagen synthesis, bile acid synthesis, neurotransmitter synthesis
Metabolic role of Calcium
Muscle contraction, cell transport, bone metabolism
Metabolic role of iron
Hemoglobin, myoglobin and cytochromes a,
b, and c
How to find BMI
weight (kg)/height (meters)2
Obesity on BMI is what number and higher?
30
Overweight range on BMI is what number ?
25.1-29.9
Normal range on BMI is what number ?
18-25
Diet for Diabetes?
Low Carb
Diet for Hypertension patient?
DASH Diet, LIMIT Sodium to 2300mg/d (whole grains, fruites and veggies, limit red meat. Pick lean cuts)
Diet for Hyperlipidemia?
Dash Diet, LIMIT Sodium to 2300mg/d (whole grains, fruits, veggise, limit red meat and dark poultry. (pick lean meats).
Lack of vit C causes
Scurvy ( impaired wound healing, inflamed gingicia)
Recommended daily amount of Vegetables?
2.5 cups per day
Recommended daily amount of Fruits?
2 cups per day
Recommended daily amount of Grains?
6 oz per day
Recommended daily amount of Protein?
5.5 oz per day
Recommended daily amount of oils?
27g per day
What are the better fats?
Poly and mono-unsaturated fats.
MEDITERRANEAN DIET includes?
Minimal intake
of red meat, refined sugar, flour, butter and fats (except for olive oil)
Pescatarian diet includes?
: includes fish and seafood. And then it is a vegetarian on everything else
