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nutrition > nutrition exam 3 > Flashcards

nutrition exam 3 Flashcards

1
Q

infection vs intoxication

A

infection: when bacteria/viruses infect body tissues and multiply
intoxication: as bacteria grow they produce toxins

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2
Q

examples of infection (food safety)

A

salmonella or hepatitis virus

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3
Q

examples of intoxication (food safety)

A

enterotoxins and neurotoxins

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4
Q

what populations are vulnerable to foodborne illnesses

A

pregnant women, children under 5, elderly, people with compromised immune systems

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5
Q

safe minimum internal temperature for: beef, pork, veal, and lamb

A

145 deg. F with 3 min rest time

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6
Q

safe minimum internal temperature for ground meats

A

160 deg. F

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7
Q

safe minimum internal temperature for poultry

A

165 deg. F

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8
Q

safe minimum internal temperature for eggs

A

160 deg. F
- yolk and white are firm, scrambled eggs not runny

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9
Q

safe minimum internal temperature for leftovers

A

165 deg. F

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10
Q

safe minimum internal temperature for finfish

A

145 deg. F

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11
Q

what is the temperature danger zone

A

40-140 deg. F

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12
Q

how quickly should food be refrigerated

A

2 hours

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13
Q

what are the 3 acceptable ways to thaw food

A
  • refrigerator
  • cold water bath (replace water every 30 min)
  • microwave
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14
Q

what foods should pregnant women avoid

A

raw seafood, unpasteurized dairy, runny egg yolk/raw egg, raw sprouts, raw cookie dough

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15
Q

pathogenic bacteria

A

-cause foodborne illness
-grows rapidly in temp. danger zone
-generally doesn’t affect taste, smell, or appearance of food

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16
Q

spoilage bacteria

A

-cause foods to deteriorate and develop odors
-can grow in low temp. of fridge
-most likely won’t cause sickness

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17
Q

what foods contain protein?

A

-meat, poultry, seafood
-legumes and nuts/seeds
-dairy
-soybeans and soy products

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18
Q

what makes protein different from CHO and fat?

A

the presence of nitrogen

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19
Q

what are amino acids

A

building blocks of protein

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20
Q

what is the chemical backbone makeup of an amino acid

A

-single carbon atom
-amine group
-acid group

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21
Q

what is an amino acid side chain

A

what makes the amino acid unique, will differ in size, shape, and electrical charge

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22
Q

what are essential amino acids

A

cannot be made by the body/not made in sufficient amounts

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23
Q

what are conditionally-essential amino acids

A

normally non-essential but must be supplied by diet in unusual circumstances

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24
Q

how do amino acids become proteins

A

by being joined together through peptide bonds

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25
Q

how does shape impact a protein

A

shape determines the function

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26
Q

protein strands work ____ or in ______

A

alone or in groups

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27
Q

what determines the sequence of amino acids

A

DNA/Genes -> amino acid sequence -> shape of the protein -> function

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28
Q

what is denaturation of proteins

A

the irreversible change in a protein’s folded shape

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29
Q

what situations cause denaturation

A

heat, radiation, alcohol, acids, bases, salts of heavy metals

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30
Q

why is denaturation sometimes useful

A

for digestion and cooking

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31
Q

where does most chemical digestion occur for proteins

A

the stomach

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32
Q

protein digestion in the stomach

A

hydrochloric acid denatures the protein strands and an enzyme breaks amino acid strands apart

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33
Q

protein digestion in small intestine

A

enzymes from pancreas and intestine split peptide strands into smaller parts

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34
Q

what is protein turnover

A

the process of protein breakdown, recovery, and synthesis

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35
Q

__% of the body’s protein is in muscle tissue

A

40%

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36
Q

what can amino acids be used for

A
  • build protein (if enough energy present)
  • build other amino acids or small, nitrogen-containing compounds
  • provide body energy IF NEEDED
  • converted to fat and stored
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37
Q

RDA for protein

A

0.8 g/kg

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38
Q

AMDR for protein

A

10-35% of calories

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39
Q

what are complete proteins

A

provide all 9 essential amino acids in proper amounts
ex: animal foods (meat, poultry, eggs, dairy, fish) and soy

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40
Q

what are incomplete proteins

A

missing or lack enough of one or more essential amino acids
ex: most plant foods (all but soy)

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41
Q

what if an essential amino acid isn’t available

A

cells break down internal proteins (muscle) to free up the needed essential amino acid

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42
Q

what are complementary proteins

A

2 or more incomplete proteins when eaten together, will cover each other’s gaps in essential amino acids

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43
Q

examples of complementary proteins

A
  • grains
  • legumes/nuts
  • rice and beans
  • pb on whole wheat bread
44
Q

food sources of protein: complete proteins

A

animal proteins
- milk, cheese, eggs, meats, poultry, seafood
soybean products
- tofu, edamame, textured vegetable protein

45
Q

food sources of protein: incomplete proteins

A

most plant foods
- beans, peas, grains, and nuts/seeds

46
Q

what happens if you consume too little protein

A
  • slow protein synthesis
  • breakdown of body tissue
  • lack of growth and development
  • impaired brain and kidney functions
  • weakened immune system
  • impaired nutrient absorption
47
Q

benefits of going above the RDA for protein

A
  • appetite/satiety
  • maintenance of muscle during weight loss
  • muscle building when combined with resistance training
48
Q

what do lacto-ovo vegetarians eat

A

dairy products and eggs

49
Q

what do pescatarians eat

A

fish

50
Q

what don’t vegans eat

A

animal products or by-products

51
Q

what are the 4 fat-soluble vitamins

A

vitamin A, D, E, K

52
Q

what are the water-soluble vitamins?

A

Thiamin, Riboflavin, Niacin, Folate, Vitamin B12, Vitamin B6, Biotin, Pantothenic acid, Vitamin C

53
Q

Fat-soluble vitamins: absorption

A

absorbed like fats, first into the lymph and then into the blood

54
Q

Fat-soluble vitamins: transport and storage

A

must travel with protein carriers in watery body fluids, stored in liver or fatty tissues

55
Q

Fat-soluble vitamins: excretion

A

not readily excreted, tends to build up in tissues

56
Q

Fat-soluble vitamins: toxicity

A

likely from supplements but occur rarely from food

57
Q

Fat-soluble vitamins: requirements

A

needed in periodic doses because the body can draw from stores

58
Q

water-soluble vitamins: absorption

A

absorbed directly into the blood

59
Q

water-soluble vitamins: transport and storage

A

travel freely in watery fluids, not stored in the body

60
Q

water-soluble vitamins: excretion

A

readily excreted in the urine

61
Q

water-soluble vitamins: toxicity

A

unlikely but possible with high doses from supplements

62
Q

water-soluble vitamins: requirements

A

needed in frequent doses (1-3 days) because the body does not store them

63
Q

what are the food sources of fat-soluble vitamins (A, D, E, K)

A

fats and oils of foods, also some vegetables

64
Q

where are fat-soluble vitamins stored

A

liver and fat tissue

65
Q

how many active forms of vitamin A are in the body?

A

3

66
Q

what is the plant-derived precursor of vitamin A

A

beta-carotene
- must be activated within the body for use

67
Q

5 roles of Vitamin A

A
  1. sustains normal eyesight
  2. gene expression regulation
  3. cell differentiation
  4. immune function
  5. reproduction and growth
68
Q

consequences of vitamin A deficiency

A
  • eye related issues (night blindness and keratin)
  • keratin accumulation in skin
  • impaired immunity
  • reproductive/growth abnormalities
69
Q

what are the main food sources of vitamin A?

A

animal sources (liver and milk/milk products)

70
Q

sources of beta-carotene (vitamin A)

A

bright orange and dark green vegetables

71
Q

what 3 vitamins are antioxidants

A

vitamins A, C, and E

72
Q

what does vitamin D do?

A

help with calcium regulation and maintaining bone integrity

73
Q

impacts of vitamin D deficiency

A
  • rickets (bowed legs)
  • osteomalacia
74
Q

food sources of vitamin D

A

fatty fish (salmon, mackeral, tuna, sardines), milk and products

75
Q

what does vitamin K do

A

blood clotting

76
Q

sources of vitamin K

A

dark green vegetables (spinach, greens, broccoli), soybeans, green and black-eyed peas, fortified cereals

77
Q

what are the roles of vitamin C

A

production of collagen, antioxidant, immune function

78
Q

what is caused by vitamin C deficiency

A

scurvy

79
Q

who is at risk for scurvy today

A

people who smoke, low income, elderly

80
Q

food sources of vitamin C

A

orange juice/oranges, strawberries, green/red bell peppers, broccoli, sweet potatoes

81
Q

what is the role of thiamine

A

coenzyme in energy metabolism

82
Q

what is caused by thiamine deficiency

A

beriberi

83
Q

what is beriberi

A

difficulty walking, tingling in hands/feet, mental confusion, changes in heart function

84
Q

what are the most enriched with four B vitamins

A
  • thiamine
  • riboflavin
  • niacin
  • folic acid
  • iron
85
Q

what is the function of riboflavin

A

coenzyme in energy metabolism

86
Q

what destroys riboflavin

A

exposure to light

87
Q

signs of riboflavin deficiency

A

cracks/redness in corners of the mouth, painful tongue

88
Q

sources of thiamin

A

enriched bagel/wheat pasta, sunflower seeds, baked potato

89
Q

good sources of riboflavin

A

milk, yogurt, cottage cheese, spinach

90
Q

good sources of niacin

A

chicken breast, tuna, enriched cereal

91
Q

what is caused by a deficiency of niacin

A

pellagra

92
Q

what are the 4 D’s of pellagra

A

diarrhea, dermatitis, dementia, death

93
Q

role of folate

A

coenzyme in making new cells

94
Q

what is caused by folate deficiency

A

anemia, smooth/red tongue, low intake increases risk of neural tube defects

95
Q

what is the recommended amount for folate

A

400 mcg

96
Q

food sources of folate

A

raw/lightly cooked vegetables

97
Q

what is folate added to?

A

refined grains

98
Q

role vitamin B12

A

important in making new cells and maintaining nerve cells

99
Q

what is caused by B12 deficiency

A

anemia, nerve cell damage, mental impairment

100
Q

who is at risk for B12 deficiency

A

older adults, GI surgery, vegans

101
Q

sources of B12

A

animal-based foods

102
Q

role of B6

A

involved in 100+ chemical reactions in body, mostly related to protein metabolism

103
Q

what is caused by B6 deficiency

A

anemia, weakness, depression, confusion

104
Q

B6 toxicity

A

depression, fatigue, impaired memory, nerve damage

105
Q

good sources of B6

A

banana, sweet potato, spinach

106
Q

what are biotin and pantothenic acid important for

A

energy metabolism

nutrition (2 decks)

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