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ECOS I Exam 1 > Nutrtion DSA > Flashcards

Nutrtion DSA Flashcards

1
Q

List dietary sources for vitamin A

A

Eggs, dairy products, dark green and yellow vegetables and tomatoes

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2
Q

What are some dietary sources for vitamin D?

A

Fortified milk, some nuts and fish, mushrooms

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3
Q

What are some dietary sources for vitamin E?

A

Wheat germ, avocado, some nuts and fish

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4
Q

What are some dietary sources for vitamin K?

A

Green leafy vegetables, fruits, dairy products

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5
Q

What are some dietary sources for vitamin B1?

A

Whole and enriched grains, lean pork and legumes

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6
Q

What are some dietary sources for vitamin B2 (riboflavin)?

A

Wheat germ, leafy vegetables, meat, poultry

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7
Q

What are some dietary sources for vitamin B3 (niacin)?

A

Legumes, wheat, all foods except fat

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8
Q

What are some dietary sources for vitamin B6?

A

Aminated products, vegetables and whole grains

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9
Q

What are some dietary sources for vitamin B9 (folate)?

A

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

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10
Q

What are some dietary sources for vitamin B12 (cobalamin)?

A

Eggs, dairy products, liver and meats

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11
Q

What vitamin is the only one that has no dietary sources in plants?

A

Vitamin B12

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12
Q

What are some dietary sources for vitamin C?

A

Fruits and veggies

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13
Q

What are the two important minerals?

A

Ca and iron

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14
Q

What are some dietary sources for Ca?

A

Dairy products, dark leafy vegetables, tofu, broccoli and cauliflower

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15
Q

What are some dietary sources for iron?

A

Dark leafy vegetables, broccoli, cauliflower, legumes such as lentils and tofu

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16
Q

Which vitamin aids in the absorption of non-heme iron?

A

Vitamin C

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17
Q

Ca can inhibit what process?

A

Absorption of heme and non-heme iron

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18
Q

What metabolic role does vitamin A have?

A

Retinol or retinal: vision

Retinoic acid: embryonic development, maintenance of epithelia, cell growth, proliferation and differentiation

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19
Q

What role does vitamin D play in metabolism?

A

Bone metabolism and Ca homeostasis

Also called cholecalciferol and ergocalciferol

20
Q

What role does vitamin E play in metabolism?

A

ROS, scavenger (membrane antioxidants)

Also called tocopherols

21
Q

What metabolic role does vitamin K play?

A

Also called 2-methyl-1,4-naphthoquinone-(3)-derivatives

Blood clotting

22
Q

What are the fat soluble vitamins?

A

ADEK

23
Q

Which vitamins are water soluble?

A

B and C

24
Q

What role does vitamin B1/thiamine have in metabolism?

A

Carb and amino acid metabolism

25
Q

What metabolic role does vitamin B2/riboflavin have?

A

Oxidoreductases, FMN and FAD

26
Q

What metabolic role does vitamin B3/niacin play?

A

Oxidoreductases, NAD and NADP

27
Q

What metabolic role does vitamin B6/pyridoxine play?

A

Carb, lipid and amino acid metabolism

Synthesis of neurotransmitters, sphingolipids and heme

28
Q

What metabolic role does vitamin B9/folic acid play?

A

One carbon transfer rxns, choline synthesis of amino acids, synthesis of purines and pyrimidine thymine

29
Q

What metabolic role does vitamin B12/cobalamin play?

A

Heme structure and folate recycling

30
Q

What role does vitamin C/ascorbic acid play in metabolism?

A

Antioxidants function, collagen synthesis, bile acid synthesis and neurotransmitter synthesis

31
Q

What role does Ca have in metabolism?

A

Muscle contraction, cell transport and bone metabolism

32
Q

What role does iron play in metabolism?

A

Hemoglobin, myoglobin and cytochromes a, b and c

33
Q

A BMI of what is considered to be obese?

A

Greater than or equal to 30

34
Q

A BMI of what is considered to be overweight?

A

25-29

35
Q

Which BMI is considered healthy?

A

18-25

36
Q

A waist circumference of what in men is considered to be obese?

A

Greater than 40 in

37
Q

A waist circumference of what size is consistent with obesity in women?

A

Greater than 35

38
Q

How do you calculate BMI?

A

Weight (kg)/height (m)^2

39
Q

What is the biggest factor related to obesity?

A

Lifestyle

40
Q

What is a rare cause of obesity?

A

Neuroendocrine causes

41
Q

A weight loss of what percentage can improve BP and insulin resistance?

A

5-10%

42
Q

What diet should be recommended to diabetics?

A 
Low carb diet 
No added sugars, limit simple carbs 
Rich in monounsaturated FAs (plant based) 
2300mg/d of Na 
Individualized meat/protein plan 
Moderate aerobic exercise 1 hour/day
43
Q

What diet should be recommended to those with HTN and/or HLD?

A

DASH diet
Whole grains preferred over processed grains
8-10 servings of fruits and veggies
Rich in monounsaturated FAs
2300mg/d of Na
Limit red meat, dark meat poultry to 3x/week, choose leanest cuts possible
Moderate exercise of 1hr/day

44
Q

Resistance training can lower what?

A

LDL and BP when performed greater than or equal to 3 times/week

45
Q

what diet is recommended for those with HLD?

A

DASH diet

Whole grains,

ECOS I Exam 1 (26 decks)

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