Nutrition Exam 2

Question 1

Vitamins

Answer 1

Do NOT provide energy

Question 2

What Vitamins Are Fat Soluble?

Answer 2

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

Question 3

Antioxidants

Answer 3

substances that neutralize free radicals.

Question 4

Free Radicals

Answer 4

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

Question 5

Vitamin A

Answer 5

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

Question 6

Vitamin E

Answer 6

Acts as a powerful antioxidant

Protects cell membranes, prevents oxidation of LDL cholesterol

Question 7

Vitamin K

Answer 7

Essential for blood clotting

Question 8

Vitamin D

Answer 8

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

Question 9

Rickets

Answer 9

vitamin D deficiency disease in children

Question 10

Osteomalacia

Answer 10

adult equivalent of rickets

Question 11

Osteoporosis

Answer 11

related to inadequate calcium and vitamin D intake

Question 12

Thiamin (B1)

Answer 12

Too little:

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

Question 13

Niacin (B3)

Answer 13

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

Question 14

Folate

Answer 14

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

Question 15

B12

Answer 15

• 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)

Question 16

Vitamin C

Answer 16

• 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

Question 17

Who Would Benefit from a Vitamin Supplement?

Answer 17

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

Question 18

Why Is Water So Important?

Answer 18

It is the most abundant substance in body.

Question 19

Intracellular fluids

Answer 19

Inside Cells

Question 20

Extracellular fluids

Answer 20

interstitial fluid between cells and fluid in the blood

Question 21

Electrolytes

Answer 21

minerals that help maintain fluid balance

Question 22

What Does Water Do In Your Body?

Answer 22

• 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

Question 23

Hyponatremia

Answer 23

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

Question 24

Sodium

Answer 24

Most of the sodium consumed by Americans is from processed foods

Question 25

Potassium

Answer 25

food source: fruits and veggies

Question 26

Calcium

Answer 26

Most abundant mineral in the body | More than 99 percent is located in bones and teeth

Question 27

Osteoporosis

Answer 27

* Peak bone mass occurs in early adulthood (twenties) | * As bones lose mass, become more porous and prone to fractures, leading to osteoporosis

Question 28

Heme Iron

Answer 28

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

Question 29

Nonheme Iron

Answer 29

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

Question 30

Too Much or Too Little Iron

Answer 30

Deficiency is most common nutritional disorder in world | Hemochromatosis, a genetic disorder, can cause iron overload

Question 31

Selenium

Answer 31

•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

Question 32

Flouride

Answer 32

Protects against dental caries (cavities) | Fluoridated drinking water has reduced dental caries in United States

Question 33

Chromium

Answer 33

Helps insulin in your body | Increases insulin’s effectiveness in cells

Question 34

Iodine

Answer 34

Too little: | Goiter (enlarged thyroid gland)

Question 35

Why Do People Drink Alcohol?

Answer 35

* 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

Question 36

How Can Alcohol Be Harmful?

Answer 36

* 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

Question 37

What Can Alcohol Lead To?

Answer 37

* 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

Question 38

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

Answer 38

* 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

Question 39

Techniques For Measuring Amount of Body Fat

Answer 39

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

Question 40

Positive Energy Balance

Answer 40

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

Question 41

Negative energy balance

Answer 41

calorie intake falls short of needs, leads to weight loss

Question 42

Energy Needs

Answer 42

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

Question 43

Energy Imbalance

Answer 43

* 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

Question 44

Calorie Deficit

Answer 44

* ½ a pound: 250 a day | * 1 pound: 500 a day

Question 45

How Can You Lose Weight Healthfully?

Answer 45

``` • 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 ```

Question 46

Anorexia nervosa

Answer 46

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

Question 47

Bulimia nervosa

Answer 47

involves cycle of binge eating and purging