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Nutrition Exam 2 > Nutrition Exam 2 > Flashcards

Nutrition Exam 2 Flashcards

1
Q

Vitamins

A

Do NOT provide energy

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2
Q

What Vitamins Are Fat Soluble?

A

A,E,D,K can be stored in body (thus, more likely to be toxic than water-soluble vitamins)

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3
Q

Antioxidants

A

substances that neutralize free radicals.

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4
Q

Free Radicals

A

unstable oxygen-containing molecules that can damage the cells of the body and possibly contribute to the increased risk of chronic diseases

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5
Q

Vitamin A

A

Too little:
oChronic vitamin A deficiency causes night blindness
oProlonged vitamin A deficiency leads to xerophthalmia

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6
Q

Vitamin E

A

Acts as a powerful antioxidant

Protects cell membranes, prevents oxidation of LDL cholesterol

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7
Q

Vitamin K

A

Essential for blood clotting

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8
Q

Vitamin D

A

”Sunshine Vitamin”
Skin pigment melanin and use of sunscreen reduce vitamin D production
Regulates two important bone minerals: calcium (Ca) and phosphorus (P)

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9
Q

Rickets

A

vitamin D deficiency disease in children

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10
Q

Osteomalacia

A

adult equivalent of rickets

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11
Q

Osteoporosis

A

related to inadequate calcium and vitamin D intake

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12
Q

Thiamin (B1)

A

Too little:

oBeriberi: thiamin deficiency disease (loss of appetite, weight, memory; confusion)

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13
Q

Niacin (B3)

A

•Too little:
Pellagra: niacin deficiency disease (Four Ds)
oDermatitis, diarrhea, dementia, death

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14
Q

Folate

A

•Folate deficiency during pregnancy can result in neural tube birth defects (examples: spina bifida, anencephaly)

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15
Q

B12

A
  • Requires intrinsic factor, protein made in stomach, in order to be absorbed
  • Pernicious anemia results in people who cannot make intrinsic factor (absorption of B12 decreases with age)
  • Only found in animal foods
  • Pernicious anemia (involves nerve damage)
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16
Q

Vitamin C

A
  • Also known as ascorbic acid (prevents scurvy, the deficiency of vitamin C)
  • Needed to make collagen, most abundant protein in body, present in connective tissue
  • Also acts as an antioxidant
  • Helps absorb iron from plant foods
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17
Q

Who Would Benefit from a Vitamin Supplement?

A

•pregnant or lactating women, older people, strict vegetarians, people with food allergies, medical conditions, or low-calorie diets

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18
Q

Why Is Water So Important?

A

It is the most abundant substance in body.

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19
Q

Intracellular fluids

A

Inside Cells

20
Q

Extracellular fluids

A

interstitial fluid between cells and fluid in the blood

21
Q

Electrolytes

A

minerals that help maintain fluid balance

22
Q

What Does Water Do In Your Body?

A
  • Acts as universal solvent and a transport medium
  • Medium for many chemical reactions in body
  • As part of blood, helps transport oxygen, nutrients, hormones to cells
  • As part of interstitial fluid, helps transport waste products away from cells for excretion
  • Helps maintain body temperature
  • Is a lubricant for joints, eyes, and is part of mucus and saliva
  • Is a protective cushion for brain, organs, fetus
23
Q

Hyponatremia

A

is a condition of too little sodium in the blood caused by overconsumption of water

24
Q

Sodium

A

Most of the sodium consumed by Americans is from processed foods

25
Q

Potassium

A

food source: fruits and veggies

26
Q

Calcium

A

Most abundant mineral in the body

More than 99 percent is located in bones and teeth

27
Q

Osteoporosis

A
  • Peak bone mass occurs in early adulthood (twenties)

* As bones lose mass, become more porous and prone to fractures, leading to osteoporosis

28
Q

Heme Iron

A

from animal sources is part of hemoglobin and myoglobin and easily absorbed

29
Q

Nonheme Iron

A

in plant foods is not as easily absorbed, due to phytates and other substances
Vitamin C and eating meat with vegetables increase the absorption

30
Q

Too Much or Too Little Iron

A

Deficiency is most common nutritional disorder in world

Hemochromatosis, a genetic disorder, can cause iron overload

31
Q

Selenium

A

•Part of selenoproteins, many are enzymes
•Functions:
Antioxidants
Food sources: meat, seafood, cereal, grains, dairy foods, fruits, vegetables
Amount varies depending on soil content
Deficiency can cause Keshan disease, damages the heart: seen in children in rural areas that have selenium-poor soils

32
Q

Flouride

A

Protects against dental caries (cavities)

Fluoridated drinking water has reduced dental caries in United States

33
Q

Chromium

A

Helps insulin in your body

Increases insulin’s effectiveness in cells

34
Q

Iodine

A

Too little:

Goiter (enlarged thyroid gland)

35
Q

Why Do People Drink Alcohol?

A
  • Moderate alcohol consumption: No more than one (1) drink daily for adult women, two (2) for men
  • Standard drink is 12 oz. beer, 5 oz. wine, or 1.5 oz. liquor
  • Alcohol can increase HDL cholesterol
36
Q

How Can Alcohol Be Harmful?

A
  • Interferes with insulin and glucagon that regulate blood glucose level
  • Can increase risk of osteoporosis
  • May increase estrogen levels in women (may increase risk of breast cancer)
  • Affects reproductive hormones and is associated with both male and female sexual dysfunction
  • Can disrupt sleep and cause hangovers
  • Can cause dehydration and electrolyte imbalances
37
Q

What Can Alcohol Lead To?

A
  • Alcohol may lead to overnutrition and malnutrition:
  • Provides 7 calories per gram, contributing to weight gain
  • The only proven, safe amount of alcohol a pregnant woman can consume is none
38
Q

How Do You Know If You’re At The Healthy Weight?

A
  • BMI > 25 is overweight: modest increase in risk of dying from diseases
  • > 30 is obese: 50 to 100 percent higher risk of dying prematurely compared to healthy weight
39
Q

Techniques For Measuring Amount of Body Fat

A 
o	Skinfold thickness measurements
o	Bioelectrical impedance
o	Dual-energy X-ray absorptiometry
o	Underwater weighing
o	Air displacement
40
Q

Positive Energy Balance

A

consume more calories than expend, leads to fat storage, weight gain

41
Q

Negative energy balance

A

calorie intake falls short of needs, leads to weight loss

42
Q

Energy Needs

A

o Basal metabolism (50-70%)
o Thermic effect of food (10%)
o Physical activities (about 20-35%)

43
Q

Energy Imbalance

A
  • Stored glycogen and fat are used as fuel sources
  • Liver glycogen depletion (along with the water associated with glycogen) causes rapid weight loss in low-carbohydrate diets
44
Q

Calorie Deficit

A
  • ½ a pound: 250 a day

* 1 pound: 500 a day

45
Q

How Can You Lose Weight Healthfully?

A 
•	diet, physical activity, and behavior
•	Diet:
o	Include more high-volume foods
o	Eat more watery vegetables, fruit
o	Consume more foods with high fiber content
o	Choose more low energy-density foods
46
Q

Anorexia nervosa

A

results from severe calorie restriction = Self-starvation and excessive weight loss

47
Q

Bulimia nervosa

A

involves cycle of binge eating and purging

Nutrition Exam 2 (1 decks)

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