Review B (NEW not from exam 1 or 2)

Question 1

emotional vs physical hunger

Answer 1

emotional hunger:
- sudden
- needs to be satisfied instantly
specific comfort foods
- isn’t satisfied after eating
- triggers feelings of guilt, shame, powerlessness
physical hunger:
- gradual
- hunger can wait
- open to diff food options
- hunger stops when full
- doesn’t make you feel bad

Question 2

4 mindful points

Answer 2

mind: am i tasting the food or zoning out
body: how does my body feel pre and post eating
feeling: how do i feel about the food
thoughts: what thoughts does the food bring? memories? beliefs? fears?

Question 3

fat vs water soluble vitamins

Answer 3

fat soluble: A, D, E, K
water soluble: B vitamins and C

Question 4

antioxidants

Answer 4

act against free radical formation
- Examples: A, C, E, and beta carotene

Question 5

bioavailability and vitamins

Answer 5

bioavailability: the degree to which a nutrient is absorbed from foods and used in body
- vitamins can be destroyed by air, water, heat
- air exposure can destroy A, E, K
- provitamins can be converted to vitamins by the body

Question 6

Vitamin toxicity

Answer 6

hypervitaminosis: vitamin toxicity
- doesn’t happen from a balanced diet only a result of a megadose of the vitamin
- there are UL for some vitamins

Question 7

how to get vitamins

Answer 7

• food is best
• fortified food can can help but shouldn’t replace regular foods rich in vitamins

Question 8

water and the body

Answer 8

• most abundant substance in body
• extracellular fluids: interstitial fluids b/w cells and fluids in blood
• electrolytes: minerals that help maintain fluid balance
• water is the universal solvent b/c so polar
• water regulates body temp

Question 9

food marketing

Answer 9

• companies spend $10 billion annually to promote their product
• promote unhealthy foods not fruit/veg
• college age and young adults are main targets of advertisers

Question 10

from farm to market

Answer 10

• much of your food comes from small family run American farms
• over 2 million farms in US mostly in Midwest, great plains, CA
• fewer than 960,000 American farmers (1% pop) produce food for population of 300+ million

Question 11

challenges and support of farming

Answer 11

challenges:
- high cost
- demand for low prices
- competition
- depend on natures cooperation
Support:
- computers, internet allow precision agriculture
- gov subsidies for commodity crops

Question 12

Corn Belt

Answer 12

produces 40% of worlds total corn crop

Question 13

top 3 crops in US

Answer 13

corn, soybeans, wheat
- mostly to feed livestock not humans

Question 14

food imported to US

Answer 14

• exports more food than it imports
• most coffee, cocoa, spices are imported
• coffee from Colombia or brazil

Question 15

sustainability of food system

Answer 15

sustainability; meets needs of present without compromising future generations needs
concerns about:
- soil use: improper use degrades topsoil, endangers food soil web
- energy use: fossil fuels harm environment so use alternatives to help
- water use: growing consumption so conservation is needed
- reducing food waste: 30-40% of all food is wasted

Question 16

how far did your food travel

Answer 16

• most sustainable foods are locally grown and plant based
• small farms often provide food to people in their community through farmer markets, local grocery store contracts, community supported ag
• buying food from local farmers doesn’t mean its grown sustainably

Question 17

Pesticides

Answer 17

• they control pests that threaten food supply
  types of pesticides:
• herbicides = kill weeds
• Antimicrobial = kill microorganisms (bacteria, viruses)
• fungicides = kill fungi (mold)
• biopesticides = derived from natural materials, include sex pheromones
• organophosphates = affect nervous system of pests
  -reducing pesticides in food: wash, peel & trim foods and eat a variety of foods

Question 18

safety of food in US

Answer 18

• 1 in 6 people in US get food borne illnesses
• 3,000 die every year
• one of the safest food supplier in the world
• many gov agencies work together to ensure food safety

Question 19

pathogens and food

Answer 19

• pathogens can be spread by fecal to oral transmission (caused by poor hygiene)
• viruses require a living host to survive like Hep A and Norovirus (gastroenteritis)

Question 20

microbiome

Answer 20

microbiome: the collection of all microbes
- bacteria, fungi, viruses and their genes, that naturally live on our bodies and inside us
- microbiota is the actual bugs and microbiome is the bugs AND their genes.

Question 21

1st and 2nd phases of NIH human microbiome project

Answer 21

phase 1: study healthy people and characterize their microbiomes and correlate with phenotype
phase 2: study people with diseases in longitudinal study of host and microbiome and their dynamics over time

Question 22

factors affecting the nature of gut microbiota

Answer 22

functoin: protect against disease
factors:
- mode of delivery at birth
- gender
- meds
- age
- genetics
- diet
- lifestyle
- supplements like pre/probiotics
- stress
- geographical location

Question 23

Vit D deficiency and excess

Answer 23

excess: hypervitaminosis D, which causes
hypercalcemia
deficiency:
- Rickets: in children causing weak bones
- osteomalacia: same as Rickets but in adults

Question 24

calcium

Answer 24

function:
– Helps build strong bones and teeth
– Plays a role in muscles, nerves, and blood
– lower high BP
– fight colon cancer
–reduce risk of kidney stones
sources: leafy greens and dairy
Deficiency: can lead to less dense, weakened, brittle bones, and increased risk for osteoporosis

Question 25

magnesium

Answer 25

function:
– Helps more than 300 enzymes
– Used in synthesis of protein
– Helps muscles and nerves function properly
– Maintains healthy bones and regular heartbeat
–help lower high BP & reduce risk of T2DM
sources: Whole grains, vegetables, nuts, fruits; also milk, yogurt, meat, eggs
deficiency: Deficiencies are rare, but diuretics and some antibiotics can inhibit absorption

Question 26

iodine

Answer 26

function: Needed by thyroid to make
essential hormones
sources: Amount in foods is low; depends on iodine content of soil, water, fertilizer
Salt-water fish have higher amounts
deficiency: Early sign of deficiency = goiter
early stages of fetal development can cause
cretinism (congenital hypothyroidism)

Question 27

iron

Answer 27

function:
– Hemoglobin in red blood cells
transports oxygen from lungs to
tissues and picks up carbon dioxide
waste from cells
– Myoglobin transports and stores
oxygen in muscle cells
– Aids brain function by helping enzymes that make neurotransmitters
deficiency: Iron-deficiency anemia occurs when iron stores are depleted and hemoglobin levels decrease.
Fatigue, growth retardation in infants

Question 28

13 essential vitamins

Answer 28

A = retinol
C = Ascorbic Acid
D = calciferol
E = tocopherol
K = phylloquinone
B1 = thiamin
B2 = riboflavin
B3 = Niacin
B5 = pantothenic acid
B6 = pyridoxine
B7 = biotin
B9 = folate
B12 = Siano Cobalamin

Question 29

what deficiency causes scurvy

Answer 29

vitamin C (ascorbic acid)

Question 30

what deficiency causes Beriberi

Answer 30

B1 (thiamin)

Question 31

what deficiency causes Rickets

Answer 31

Vitamin D (calciferol)

Question 32

what deficiency causes pellagra

Answer 32

B3 (niacin)

Question 33

GERD
- causes
- nutritional guidelines

Answer 33

gastroesophageal reflux disease = The backward flow of stomach contents past the lower esophageal sphincter into the esophagus.
Causes: Poor eating habits; overeating; other lifestyle choices
Nutritional guidelines: Eat smaller meals; eat more slowly; decrease fat and/or alcohol intake; quit smoking

Question 34

What vitamins and/or minerals improve teeth and bone health

Answer 34

both: C, Calcium, phosphorus, magnesium
bone: A, D, potassium
teeth: fluoride

Question 35

What vitamins and/or minerals improve vision

Answer 35

Vit A, C, E (maybe zinc, copper for macular degeneration)

Question 36

What vitamins and/or minerals improve thyroid function

Answer 36

iodine, selenium

Question 37

What vitamins and/or minerals act as antioxidants

Answer 37

A, C, E, beta carotene, selenium

Question 38

what vitamins/minerals improve wound healing

Answer 38

zinc

Question 39

Vitamin A (retinol)
- functions
- deficiencies

Answer 39

• essential for eye health and
• Involved in cell differentiation, reproduction, and immunity by promoting gene expression for: ▪ Healthy skin, mucous membranes ▪ Bone growth ▪ Fetal development ▪ White blood cells to fight harmful bacteria
• Deficiency: causes night blindness
• Prolonged vitamin A deficiency leads to xerophthalmia (permanent damage to the cornea) ▪ Main cause of preventable blindness in children – Vitamin A deficiency also associated with stunting of bones

Question 40

Vitamin B1 (thiamin)
- functions
- deficiency

Answer 40

Functions:
– Transmission of nerve impulses
– Metabolism of carbs and AA
–breakdown of alcohol

Alcoholism + Thiamin Deficiency= Wernicke-Korsakoff syndrome: a progressively damaging brain disorder
Beriberi: A thiamin deficiency that can affect the cardiovascular and nervous systems and results in weakness in the body.

Question 41

vitamin B2 (riboflavin)
- functions
- deficiency

Answer 41

• Functions:
  – Important for energy metabolism
  – Keeps cells healthy
  – Enhances functions of other B vitamins

deficiency: Your throat would be sore, the inside of your mouth would swell, your tongue would be inflamed and look purplish red, and your lips would be dry, cracked, and scaly

Question 42

Vitamin B9 (Folate)
- function
- deficiency

Answer 42

• Functions: vital for DNA synthesis

A deficiency during pregnancy can result in birth defects called neural tube defects , two common birth defects, anencephaly and spina bifida.
A folate deficiency can also result in abnormally large and immature blood cells known as megaloblasts. These megaloblasts develop into abnormally large red blood cells, or macrocytes, that have a diminished oxygen-carrying capacity. Eventually, macrocytic anemia causes a person to feel tired, weak, and irritable and to experience shortness of breath. Because folate acts with vitamin B12 to produce healthy red blood cells, a deficiency of either vitamin can lead to macrocytic anemia

Question 43

B12 (siano cobalamin)
- function
- deficiency

Answer 43

• Function: helps keep your body’s blood and nerve cells healthy and helps make DNA

A vitamin B12 deficiency can cause macrocytic anemia and, more dangerous, crippling and irreversible nerve damage. Eventually, macrocytic anemia causes a person to feel tired, weak, and irritable and to experience shortness of breath
Originally pernicious anemia presents with fatigue and shortness of breath. so one long-term consequence of pernicious anemia is *nerve damage marked by tingling and numbness in the arms and legs and the inability to maintain balance. *

Question 44

Vitamin C (ascorbic acid)
- function
- deficiency

Answer 44

• Function: coenzyme to synthesize and use certain amino acids
  – Needed to make collagen
  ▪ Important for healthy bones, skin, blood vessels, teeth
  – Also acts as an antioxidant
  – Helps absorb iron from plant foods
  – Breaks down histamine, cause of inflammation
  – Helps to maintain a strong immune system

telltale signs of scurvy: swollen and bleeding gums, a rough rash on the skin, coiled or curly arm hairs, and wounds that wouldn’t heal. purple-colored spots, a sign of skin hemorrhages.

Question 45

Vitamin D (calciferol)
- function
- deficiency

Answer 45

Functions: active form acts as a hormone
– Regulates two important bone minerals: calcium (Ca) and phosphorus (P)
▪ Stimulates intestinal absorption of Ca and P to maintain healthy blood levels and build and maintain bones
▪ When dietary calcium is inadequate, vitamin D and parathyroid hormone cause calcium to leave bones to maintain necessary blood levels
Deficiency = rickets and osteomalacia

Question 46

Vitamin E
- function
- deficiency

Answer 46

Functions:
– Acts as a powerful antioxidant
▪ Protects cell membranes, prevents oxidation of L D L cholesterol
– Acts as an anticoagulant, inhibiting formation of harmful clots inside bloodstream

Although rare, chronic deficiency of vitamin E can cause nerve problems, muscle weakness, uncontrolled movement of body parts, and free radical damage to cell membranes

Question 47

Zinc
- function
- deficiency

Answer 47

Involved in function of more than 100 enzymes *
Functions:
– D N A synthesis, growth, and development
– Healthy immune system and wound healing
– Taste acuity
– Treatment for common cold
– May reduce risk of age-related macular degeneration

Deficiency: hair loss, skin rashes, lose taste & smell, diarrhea, loss of appetite, delayed sexual maturation, impotence, impaired growth

Question 48

potassium
- function
- deficiency

Answer 48

Important mineral with many functions:
– Fluid balance: electrolyte inside cells
– A blood buffer: helps keep blood p H and acid-base balance correct
– Muscle contraction and nerve impulse conduction – Can help lower high blood pressure – Aids in bone health: helps increase bone density – Reduces kidney stones by helping to excrete citrate (binds with calcium to form kidney stones)
Deficiency: can cause hypokalemia
Can cause muscle weakness, cramps, irregular heartbeats, and paralysis Can occur as result of excessive vomiting and/or diarrhea, anorexia and/or bulimia eating disorders

Question 49

What vitamins and nutrients could Vegans be potentially deprived from and what plant foods (or a combination of foods) are essential so they can counteract the deficiencies

Answer 49

1. protein (soy beans, lentils, chickpeas, nuts)
2. zinc (nuts and soy products)
3. B12 (supplements and soy products)
4. iron (bok choy, broccoli, vit C rich foods?)
5. calcium (green vegetables)
6. iodine (sea water, soil, fertilizer)
7. Vitamin D (soy products and supplements)

Question 50

What is the benefit of following plant-based diets?

Answer 50

Reduced risk of cancer, coronary heart disease, T2DM, obesity
Lowers BP