WEEK 1: Nutrition Flashcards
(308 cards)
1
Q
Which is the best research study type for nutrition research?
A
Randomised control trials are the best form of evidence in nutrition
research.
2
Q
What is meant by the phrase “Dietary patterns”?
A
Dietary patterns refer to the quantities, proportion, variety and combinations of different foods and beverages in diets, in addition to the frequency that different foods are habitually consumed.
3
Q
What are the three different levels that nutrition can be studied at?
A
The nutrient level (e.g. clinical trials investigating the effect of sodium intake on blood pressure)
The food level (e.g. observational studies investigating the effect of vegetable intake on the risk of diabetes)
Dietary pattern level (e.g. randomised controlled trials investigating the effect of the Mediterranean diet on the risk of cardiovascular disease)
4
Q
What is the leading cause of death in Australia?
A
Cardiovascular disease
5
Q
T or F
Diabetes and cardiovascular disease (CVD) are often linked.
A
T
6
Q
Why are diabetes and cardiovascular disease (CVD) often linked?
A
Because they share similar risk factors, and the physiological processes associated with the progression of each disease are somewhat similar.
7
Q
What are some risk factors of diabetes?
A
High waist circumference, high blood triglycerides, high blood pressure, high blood glucose and low blood HDL cholesterol.
Collectively these risk factors are called Metabolic Syndrome.
8
Q
What food choices are likely to assist with the prevention of diabetes?
A
Food choices that prevent weight gain, reduce inflammation and assist in the regulation of blood glucose are likely to assist with the prevention of diabetes.
9
Q
A large randomised controlled trial with over 3000 participants has shown that a diet and exercise intervention can reduce the risk of developing diabetes by what %.
A
58%
10
Q
T or F
In a large randomised controlled trial diet and exercise intervention was more effective than the glucose-lowering drug metformin.
A
T
11
Q
T or F
Low carbohydrate diets have been shown to be effective in the prevention and management of diabetes but low fat diets had less effectiveness.
A
F
Both low fat and low carbohydrate diets are effective, particularly when energy intake is restricted to facilitate weight loss.
12
Q
What are some factors that have been shown to increase the risk of cancer?
A
The consumption of alcohol and processed red meats. Excess body weight and low levels of physical activity.
13
Q
T or F
It is often difficult to determine the exact degree to which dietary factors contribute to cancer risk because there are so many other, inter-related risk factors.
A
T
14
Q
What is neurogenesis?
A
neurogenesis (production of neurons from stem cells).
15
Q
Why have energy-dense diets high in fat and sugar been shown to be bad for mental health?
A
They have been shown to impair neurogenesis
16
Q
A dietary intervention based on the what diet has been shown to improve symptoms in patients with existing mental health conditions?
A
A dietary intervention based on the Mediterranean diet has been shown to improve symptoms in patients with existing mental health conditions.
17
Q
Foods with antioxidant and anti-inflammatory properties are the best foods for mental health because…
A
they stimulate the growth and development of nervous tissue in the brain.
18
Q
What dietary modifications could help normalize glucose levels?
A
low carbohydrate, soluble viscous fibre, emphasis on wholegrains, emphasis on non-starchy vegetables
19
Q
Having a diet that includes foods rich in…may improve gut health
A
probiotics + polyphenols
20
Q
Why do probiotics + polyphenols improve gut health
A
Through reducing inflammatory markers and providing a fuel source for the good bacteria to ferment, which therefore may benefit the gut-brain axis.
21
Q
A diet rich in…will exert positive affects on the gut microbiome?
A
wholegrains, fruits and vegetables, prebiotics and probiotics and unsaturated fats
22
Q
T or F
Providing patients with nutritional supplements is preferred to recommending diet adjustments
A
False
We should also refer patients to nutritionists or dieticians
23
Q
T or F
Both low-fat and low-carbohydrate diets can benefit our health.
A
T
As long as the foods are nutrient-dense and minimally processed.
24
Q
T or F
A person with normal insulin-sensitivity will benefit most from a low-carb high-fat diet.
A
F
Individuals with normal insulin-sensitivity may do well on diets with a wide range of carbohydrate-to-fat ratios. those with insulin resistance or glucose intolerance
may benefit more from a lower-carbohydrate, higher-fat diet.
25
T or F
Microorganisms residing in the small intestine of humans process food components that have not been completely digested in the large intestine.
F.
Microorganisms residing in the large intestine of humans process food components that have not been completely digested in the small intestine.
26
What may be a contributing factor to variation in the response to dietary interventions?
significant variability in the gut microbiota between individuals, genetics and the complex interactions between genes and the environment.
27
Nutrigenetics
The science of the effect of genetic variation on dietary responses.
28
Nutrigenomics
The role of nutrients and bioactive food compounds in gene expression.
29
Which combination of foods is considered to be most harmful to the gut microbiome?
Processed red meat, high saturated fats, refined grains, starches and sugars and sugary beverages or juices
30
What foods are best for promoting gut health?
Foods that are best in promoting gut health include all types of plant fibres such as wholegrains, legumes, fruits and vegetables, fermented products such as yogurt.
31
T or F
Diet-induced alterations on gut health are dependent of body weight and adiposity
Diet-induced alterations on gut health occur independent of body weight and adiposity
32
Diet-induced alternations are detectable in humans within how many hours of dietary manipulation?
24 to 48 hours after dietary manipulation.
33
How many core food groups are there and what are they?
Five- vegetables, fruits, dairy and alternatives, cereals/grains and meat/meat alternatives
34
Why might physical activity and exercise be relevant to the use of pharmacotherapy
physical inactivity or overactivity may be the cause of specific health conditions/complaints
the level of physical activity may indicate the severity of disease, informing the nature and type of pharmacotherapy that needs to be used
some pharmacotherapy may impair a person’s capacity to be physically active
it may be risky to use some types of pharmacotherapy in a patient’s that undertakes certain types of physical activity
35
(Regarding physical activity on health)
What is primary prevention?
The prevention of diseases in healthy people before the onset of any disease
36
(Regarding physical activity on health)
What is secondary prevention?
The slowing of diseases that are present in the body, that are yet to cause any signs, symptoms, or dysfunction
37
(Regarding physical activity on health)
What is tertiary intervention?
The prevention of disease progression. Once diagnosis of a disease is established.
Rehabilitation of disabling conditions also falls under the banner of tertiary prevention.
38
Regular physical activity for around 150 minutes per week can reduce the risk of
early death from all causes by around what %?
30%
39
People gain the greatest benefits from physical activity when they go from doing nothing,
to doing...amounts of physical activity.
low-moderate. However, further benefits still occur even when physically active people increase their level of activity.
40
What is cardiorespiratory endurance?
The ability of the circulatory and respiratory systems to supply oxygen to working muscles during sustained physical activity.
41
Children and young people aged 5 to 17 years should be accumulating...minutes or more
of moderate to vigorous physical activity per day, involving mainly aerobic activities.
60 minutes
(This should be in addition to several hours of a variety of light physical activities.)
42
Activities that are vigorous, as well as those that strengthen muscle and bone, should be
incorporated at least...days per week.
3
43
Children and young people aged 5 to 17 years should also be breaking up long periods of
sitting as often as possible; limiting sedentary recreational screen time to no more than...
hours per day
2
44
Adults should accumulate ... to ... minutes of moderate intensity physical
activity, or ... to ... minutes of vigorous intensity physical activity, each week.
150 to 300
75 to 150
45
Adults should do muscle strengthening activities on at least...days each week.
2
46
Older people should accumulate at least ... minutes of moderate intensity physical activity on
most, preferably all days.
30
47
Over 90% of the human body is made up of what three chemical elements?
Carbon, oxygen and hydrogen
48
Carbohydrate, which is one of the key macronutrients in food, contains what three chemical elements?
carbon, hydrogen and oxygen.
49
T or F
Carbohydrates are one of the key miconutrients in food
F
Carbohydrates are one of the key macronutrients
50
The carbohydrate in the foods that we eat, ultimately ends up as ...in the bloodstream,
after digestion and absorption in the body.
Glucose.
51
Some tissue types such as the brain, are especially reliant on ...as an energy source, as
they are unable to use fat to produce energy
Glucose.
52
The process of carbohydrate digestion begins...
as soon as carbohydrate enters the mouth.
53
What enzymes in the mouth start to break down the large starch molecules into
smaller ones?
Salivary amylase.
54
The...is where most of the digestion and absorption of carbohydrate occurs.
small intestine
55
... is released into the small intestine to breakdown the larger carbohydrate
molecules, while other enzymes such as ..., ... and ... break down some of the smaller carbohydrate molecules.
Pancreatic amylase
maltase, sucrase and lactase
56
Only ... carbohydrates called ... can be absorbed into the bloodstream through
the small intestine.
single unit
monosaccharides
57
The most common single unit carbohydrate is?
Glucose.
58
Once in the bloodstream the amount of glucose is tightly regulated by two hormones secreted from which organ?
The pancreas
59
Once in the bloodstream the amount of glucose is tightly regulated by what two hormones secreted from the pancraes?
insulin and glucagon.
60
T or F
Insulin stimulates the liver to release stored glucose into the bloodstream.
False!
Insulin stimulates the uptake of glucose by the cells after we eat.
61
T or F
Glucagon stimulates the liver to release stored glucose into the bloodstream.
True!
62
Glucagon stimulates
which organ to release stored glucose into the bloodstream?
The liver
63
Insulin stimulates the uptake of what by the cells after we eat?
Glucagon
64
It's really important to keep blood glucose levels tightly regulated, because chronically elevated blood glucose can result in damage to ...
blood vessels
65
Having low blood glucose can also cause symptoms such as...
weakness, confusion and dizziness.
66
Carbohydrates are classified chemically as either ..., ..., ... or ...
monosaccharides, disaccharides, oligosaccharides
or polysaccharides.
67
T or F
Glucose and fructose are monosacharides
T
68
T or F
Monosaccharides are the simplest form of carbohydrate, containing a single unit.
T
69
T or F
Sucrose and lactose are oligosaccharides
False!
They are disaccharides
70
A disaccharide is ...monosaccharides joined together.
two
(and thus contains two units.)
71
T or F
Monosaccharides and disaccharides have traditionally been called complex carbohydrates
F
simple carbohydrates
72
What are the two main subunits or starch?
amylopectin and amylose.
73
The polysaccharides in food that can be digested and absorbed are commonly referred to as ...
starches
74
T or F
Amylose is a molecule with lots of branches and can be quickly digested and absorbed.
False!
75
Why is amylopectin quickly digested and absorbed?
Because digestive enzymes can access many different parts of the structure simultaneously ( due to the branched structure of amylopectin), in order to breakdown the structure.
76
Why can't amylose be as quickly digested and absorbed as amylopectin?
The linear amylose takes longer to be digested and absorbed, as the digestive enzymes can only breakdown the units at the ends of the structure. Amylopectin has a branched structure and thus many digestive enzymes can work to break it down simultaneously.
77
T or F
The type or types of carbohydrates that food contains influence how quickly they can be digested and absorbed.
T
78
GI is short for...
glycemic index
79
Glycemic index is a system used to classify...
how quickly the carbohydrates
in different foods are digested and absorbed by the body.
80
All foods that contain carbohydrate have a glycaemic index of somewhere between ... and ...
0 and 100
81
A Glycaemic index (somewhere between 0 and 100) is a relative measure showing...
how quickly glucose appears in blood compared with a reference
food, which is usually pure glucose.
82
Foods with a glycaemic index below ... are classified as low GI foods.
55
83
Moderate GI foods have a glycaemic index between ... and ...
56 and 69
84
High GI foods have a glycaemic index over ...
70
85
Why do high GI foods cause large amounts of glucose to be rapidly released into the bloodstream?
Because they will be be digested and absorbed quickly, meaning a large amount of glucose will rapidly be released into your bloodstream.
86
T or F
A spike in blood glucose leads to the release of a small amount of insulin from the pancreas.
False!
It leads to a lot of insulin being released from the pancreas.
87
T or F
There are some types of carbohydrates in food that we can’t digest and absorb in the small intestine.
T
88
Why are there some types of carbohydrates that we can’t digest and absorb into the small intestine?
because we don’t have the specific digestive enzymes needed to breakdown these
types of carbohydrates.
89
Collectively, indigestible carbohydrates are called...
dietary fibre.
90
Why is dietary fibre important?
The bacteria in the large intestine, the microbiome, use fibre to produce a range of useful molecules. Many of these molecules have many beneficial effects on the gut and other tissues and organs
of the body.
91
T or F
All types of carbohydrates are made up of just carbon, oxygen and hydrogen.
T
92
T or F
The small intestine is where most of the digestion and absorption of carbohydrate occurs.
T
93
The most common single unit of carbohydrate absorbed via carbohydrate digestion is...
Glucose
94
Lactose is a sugar molecule made up of the two sugars ... and ....
glucose and galactose.
95
T or F
Pancreatic amylase is released into the pancreas to breakdown the larger carbohydrate molecules.
False!
Pancreatic amylase is released into the small intestine to breakdown the larger carbohydrate molecules,
96
Salivary amylase if deactivated in the...
stomach
97
T or F
Most carbohydrate digestion occurs in the stomach
False!
No carbohydrate digestion occurs in the stomach.
98
Large intestine: Fiber and other indigestible carbohydrates are partially broken down by bacteria to form...
short chain fatty acids and gas.
99
T or F
Fibre and other indigestible carbohydrates that are not broken down by bacteria in the large intestine are excreted in the feces
T
100
T or F
The majority of starch digestion and breakdown of disaccharides occur in the large intestine.
False!
The small intestine
101
The digestion of carbohydrates is completed by the enzymes attached to the ... of the small intestinal ...
Brush border.
Villi
102
Disaccharides and oligosaccharides are broken down into monosaccharides in the
brush border of the small intestine villi.
103
Glucose released from the liver is stimulated after the cells have used all the ... from the food that we have eaten
glucose
104
What are other benefits to consuming good quality wholegrain food sources of carbohydrates?
Strong association with reduced risk of CVD, reduced inflammatory markers, positive effects on gut microbiota and stool energy excretion that may influence calories absorbed for energy control.
105
The majority of lipid digestion occurs in the...
small intestine.
106
Bile is secreted from the...into the ..., which helps to emulsify
fat molecules.
gallbladder
small intestine
107
This emulsification process assists in dispersing the fat molecules, making them more accessible
to...
pancreatic lipase.
108
T or F
Some of the smaller fat molecules are absorbed directly into the
bloodstream
109
Some of the smaller fat molecules are absorbed directly into the bloodstream, whereas the
longer chain fatty acids are packaged into ... and absorbed via the ....
chylomicrons
the lymphatic system.
110
Once digested and absorbed, fat has a number of important functions in the body such as...
an energy store for the body
1. An energy store for the body
2. It is essential for the transport of fat-soluble vitamins and cholesterol around the body.
3. Fat is a key component of cell membranes.
4. Many of our hormones are actually derived from fat.
5. And fat also provides insulation and protection.
111
Dietary fat can be classified into three main categories...
triglycerides, phospholipids
and sterols.
112
T or F
Fatty acids are usually long-chain molecules, composed mostly of hydrogen and carbon.
T
113
A triglyceride molecules contain ... fatty acids, each joined to ... glycerol.
three
one
114
Fatty acids have a .... group at one end and a ... group at the other end.
carboxylic acid
methyl
115
Fatty acids can be classified as either ... or ...
saturated
unsaturated.
116
T or F
Saturated fats have the minimum possible number of hydrogen atoms
F
Saturated fats have the maximum possible number of hydrogen atoms
117
unsaturated fatty
acids have one or more double bonds between carbon atoms, which reduces the number of
... in the molecule.
hydrogen atoms
118
Omega-3 and omega-6 fatty acids are named according to
The position of the first double bond in in the fatty acid molecule.
an omega-3 fatty acid has its first double bond three carbons from the methyl
end, whereas omega-6 fatty acids has its first double bond six carbons from the methyl end.
119
T or F
The body has the ability to make different types of fatty acids from others that we consume in our diet.
T
120
We can’t make two specific ...carbon polyunsaturated fatty acids. ... and ... . These are therefore considered to be essential fatty acids and must be consumed in the diet.
18
linoleic acid
alpha linoleic acid
121
T or F
Most fats are soluble in water.
F
Most fats are insoluble in water
122
T or F
Phospholipids are an interesting class of fats, because they are soluble in only water.
Phospholipids are an interesting class of fats, because they are soluble in both fat and water.
123
Sterols are a type of fat that has a ... based chemical structure.
ring.
124
A ....molecule contain three fatty acids, each joined to a single glycerol.
triglyceride
125
Why are saturated fats refered to as “bad” fats?
they can lead to the build-up of cholesterol (LDL cholesterol in particular) to form a plaque on the wall of an arteries, eventually causing a blockage of blood flow.
125
Why are saturated fats refered to as “bad” fats?
they can lead to the build-up of cholesterol (LDL cholesterol in particular) to form a plaque on the wall of an arteries, eventually causing a blockage of blood flow.
126
Fat in a meal is mainly in the form of...
triglycerides
127
Why don’t humans require high amounts of cholesterol in their diet?
The liver synthesizes cholesterol - the body is capable of making cholesterol, which is used to make bile acids and steroid hormones as well as cell membranes. High amounts of cholesterol, especially LDL cholesterol are linked to heart health issues.
128
protein digestion begins in which organ?
The stomach
129
After consuming food that contains protein, protein digestion begins in the stomach where the ... environment ... the protein structure. This ... the complex protein structure into a string-like structure of ..., allowing the ...enzyme to breakdown the protein into smaller peptide chains.
acidic
denatures
unravels
amino acids
pepsin
130
Further digestion of proteins in the small intestine occurs via the action of a number of enzymes released from the pancreas, including ....
trypsin
131
T or F
Only double amino acids can be absorbed by the small intestine into the bloodstream,
F
single
132
How do enzymes in the pancreas aid the digestion of proteins?
These enzymes break down the small peptide chains (previously the stomach denatured the protein into small peptide chainds) into single amino acids.
133
T or F
Each type of protein has its own unique important function in the body.
T
134
T or F
All proteins are very small molecules made up of many amino acid units.
large
135
T or F
Proteins are key components of the organisation of tissues and cells.
F
Proteins are key components of the structure of tissues and cells.
136
T or F
Protein is important in transport and communication between cells.
T
137
T or F
Proteins are integral components of the body’s defence systems, including antibodies, which
are actually proteins.
T
138
T or F
Most enzymes in the body are proteins, which function to accelerate chemical reactions
that occur in the body.
F
all enzymes are proteins
139
Proteins are chemically different from fat and carbohydrate because...
amino acids contain nitrogen in addition to carbon, hydrogen and oxygen.
140
The unique shape of each protein is dictated by...
interactions between amino acid side chains throughout the protein.
141
There are ... different amino acids used to make proteins in the body.
20
142
There are 20 different amino acids used to make proteins in the body. At least ... of these are considered to be essential in the diet, as the body cannot make them.
8
143
If the structure of a protein is altered or damaged for any reason, it usually means that
the protein won’t be able to perform its required function.
In this case, the protein needs to be...
broken down and remade by the cell.
144
T or F
the requirements for
one amino acid can depend on the intake of other amino acids.
T
145
The quality of dietary protein reflects...
how closely the amino acid ratio in the protein consumed in food matches the amino acid ratio required in the proteins
that we make in our body.
146
T or F
Many proteins found in animal foods tend to match more closely the amino acids in our
own proteins, as opposed to plant-based foods, which are often deficient in one or two of
the essential amino acids.
T
147
If plant based foods are often deficient in one or two of the essential amino acids how can vegans and vegetarians consume enough protein?
we can actually get a more complete protein source if we combine different plant
foods, which enables the intake of the adequate intake of all of the essential amino acids.
148
Around ... grams of protein in each meal appears to be optimal for the maintenance of muscle
and bone.
30
149
T or F
Consuming less than 30g of protein in a meal will limit protein synthesis after eating.
But consuming more than 30g in a single meal will not provide any extra increase in protein
synthesis.
T
150
T or F
protein has a higher thermic effect compared to the other macronutrients
T
and is important for lean body mass and aiding satiety in weight loss
151
Water balance in the body is largely regulated by which two organs?
the brain and the kidneys.
152
When water is low in the body, ...decreases, which causes a corresponding increase
in the concentration of ... in the blood.
blood volume
electrolytes
153
... in the ... detect the increase in electrolyte concentration in the blood
Osmorteceptors
hypothalamus
154
What causes the thirst mechanism in our bodies to be stimulated?
Osmoreceptors in the hypothalamus detect the increase in electrolyte concentration, which
leads to stimulation of the thirst mechanism, as well as the release of anti-diuretic hormone.
155
In response to an increase in ... hormone, the kidneys increase water reabsorption.
anti-diuretic
156
How many litres of fluid do humans lose each day?
about two and a half litres
157
Why is drinking too much fluid bad for you? and what health condition can too much fluid cause?
If we consume too much fluid, then we dilute the sodium in the blood and become
at risk of a condition called hyponatraemia.
158
It is recommended that we drink no more than ... standard alcoholic drinks a day.
2
159
We should avoid consuming more than ... standard alcoholic drinks on a single occasion to reduce the risk of alcohol related injury arising from that occasion.
4
160
when working in hot environments for over 4 hours, water intake may be supplemented with ...g/...mL of carbohydrate containing fluids and/or electrolyte containing fluids.
7g/100mL
161
Why are electrolyte and higher carbohydrate drinks good for workers in hot environments?
By having a higher carbohydrate or electrolyte containing drink it will enhance absorption and retention of fluid to prevent dehydration.
162
Vitamins get their name from the term what term and why?
‘vital amine’
because it was initially thought
that these small, essential food components were all amines.
163
What is an amine?
a compound that contains nitrogen.
164
there are ... different B vitamins, each having a slightly different function in the body.
8
165
T or F
vitamins are not all amines.
T
166
T or F
All vitamins are single compounds
some vitamins are not even a single compound.
167
We broadly classify vitamins as either ... or ...
fat-soluble or water-soluble,
168
The fat-soluble vitamins are ...
The fat-soluble vitamins are vitamins A, D, E and K.
169
Retinol can be converted to ... and ... in the ...
retinal and retinoic acid in the liver.
170
Vitamin A is a term that refers to a collection of chemical compounds that includes ... and related structures, such as ... and some ...
retinol
retinoids
carotenoids
171
Vitamin A compounds are converted into ... in the body.
retinol
172
Once digested and absorbed, vitamin A can be stored in which organ?
in the liver
173
Vitamin A has what functions in the body?
It is important for vision as it enables night vision and colour perception.
It is also involved in cell differentiation and growth.
And Vitamin A plays an important role in immune function and reproduction.
Vitamin A deficiency is associated with night blindness, xeropthalmia and impaired immune
function.
174
Vitamin A has what functions in the body?
1. It is important for vision as it enables night vision and colour perception.
2. It is also involved in cell differentiation and growth.
3. Vitamin A plays an important role in immune function and reproduction.
175
What is Vitamin A deficiency associated with?
night blindness, xeropthalmia and impaired immune function.
176
Vitamin A toxicity is associated with ....
birth defects
177
Vitamin D can also be synthesized in the body from ... when the skin is exposed to sunlight.
cholesterol
178
Interestingly, many cells and organs in the body have Vitamin ... receptors
Vitamin D
179
What are some functions of Vitamin D?
1. Vitamin D has a prominent role in regulating calcium homeostasis.
2. It has a prominent role in bone metabolism.
3. Vitamin D has a role in immune function, muscle function and cognitive function.
4. Vitamin D is also associated with reduced inflammation, and may play a role in preventing
the development of many chronic diseases.
180
Deficiency of vitamin D results in ... diseases.
Bone
181
Vitamin E refers to a group of compounds called ... and ...
tocopherols and tocotrienols.
182
What compounds have antioxidant functions in the body, which help to nullify potentially
damaging reactive oxygen species?
tocopherols and tocotrienols (Vitamin E)
183
Despite its function as an antioxidant in the body, there is little evidence that long
term vitamin ... supplementation can provide health benefits.
E
184
Deficiency of vitamin ... is rare in humans.
E
185
The main dietary sources of vitamin K are ...
green leafy vegetables.
186
Vitamin ... can be produced by certain bacteria in the gut.
K
187
human milk has a low
concentration of vitamin ...
K
188
We often give vitamin K injections to new-born babies to prevent the risk of .... and why?
haemorrhage
Because babies don’t have any bacteria in the gut and human milk has a low concentration of vitamin K.
189
T or F
Retinoids are found mainly in animal products like eggs, fish and liver
T
190
T or F
Carotenoids are found mainly in plants like carrots and mango
T
191
T or F
Carotenoids are found mainly in animals like animal livers
F
192
T or F
Vitamin A is a collection of chemical compounds of either carotenoids or retinoids
T
193
T or F
Carotenoids are responsible for good eye health and slow age related degeneration
T
194
T or F
Vitamin A absorption is heavily reliant on dietary fat
T
195
Why is vitamin E deficiency uncommon?
Vitamin E requires fat to be absorbed so only people with fat-malabsorption disorders are likely to be at risk
196
... a biochemist from Poland, is credited as being the first to discover vitamins
in the early 1900s.
Casimir Funk
197
What are the two water soluble vitamins?
Vitamin B and C
198
Thiamin is a ... vitamin that functions as a coenzyme in carbohydrate and amino acid metabolism.
B
199
... deficiency results in the condition beri beri, in which the functions of the nervous
and cardiovascular systems are impaired.
Thiamin
200
... is a B vitamin that functions as a coenzyme in reactions that release energy
from the macronutrients.
Riboflavin
201
... deficiency is associated with inflammation of the tongue and mouth.
Riboflavin
202
T or F
Toxicity is rare, in the case of most water-soluble vitamins.
T
203
Riboflavin is found in many foods, however it is destroyed when exposed to ...
sunlight.
204
... is a B vitamin that functions as a coenzyme in reactions that release energy
from the macronutrients.
It’s also involved in fatty acid synthesis and DNA repair.
Niacin
205
Niacin deficiency results in the condition ..., which causes symptoms such as inflamed
skin, diarrhoea, and dementia.
pellagra
206
The amino acid ... can be converted to niacin.
tryptophan
207
Good food sources of niacin include...
fish, meat, mushrooms and whole grains.
208
Good food sources of riboflavin include ...
milk, cheese, eggs, meat, almonds and mushrooms.
209
Good food sources of thiamin include ...
pork, breads and cereals, eggs, nuts and seeds,
210
... acid is a B vitamin that is essential for the formation of coenzyme A, which is
a key component of metabolic pathways involving carbohydrate, fat and protein.
Pantothenic
211
Pyridoxine is a ... vitamin that functions as a coenzyme in almost all stages of amino acid
metabolism.
B
212
Deficiency of ... can result in anaemia, flaky skin, headache and vomiting.
pyridoxine
213
Good food sources of ... include meat, fish, eggs and potatoes.
pyridoxine
214
Cobalamin refers to vitamin ...
Cobalamin, or vitamin B12
215
Vitamin ... functions as a coenzyme in folate metabolism and is also involved in fatty acid
synthesis in myelin.
B12
216
... is a B vitamin that is involved in DNA synthesis, which means that it is important
in cell division.
Folate
217
... is an important nutrient for pregnant women, because low intake is associated with
an increased risk of neural tube defects in the developing foetus.
Folate
218
... deficiency results in anaemia and inadequate growth.
Folate
219
Vitamin ... is involved in the conversion of iron from ferric to ferrous form, which is
more easily absorbed through the small intestine. It is also involved in collagen synthesis and the formation of some neurotransmitters.
C
220
Deficiency of vitamin ... results in the condition known as scurvy, which is characterised by
poor wound healing and bleeding.
C
221
Vitamin C is found in many fruits and vegetables, particularly ...
citrus fruits, capsicum, broccoli
and kiwifruit.
222
T or F
Folic acid is less stable than folate
False
Folic acid is more stable in folate, and so supplements use folic acid
223
When would you consider supplementing an individual’s diet with vitamin C?
Recovering from illness or surgery where appetite is low and needs may be higher or signs of scurvy.
224
What are the 5 major minerals?
Sodium
Potassium
Magnesium
Calcium
Phosphorus
225
T or F
Our bodies can create minerals
F
226
... is a mineral found mostly in the extracellular fluid.
Sodium
227
Which mineral is important for both muscle and nerve function, and plays a role in the regulation
of fluid balance and blood pressure?
Sodium
228
Many people think that salt and sodium are the same thing, but only ...% of salt is sodium.
the rest is ....
40%
chloride ions
229
...'s role in the body is to help us retain fluid, which can increase
blood pressure.
sodium’s
230
... is a mineral that is involved in many of the same functions in the body as
sodium.
Potassium
231
Potassium is mostly in the
... fluid.
intracellular
232
T or F
Potassium is involved in increasing blood pressure
F
Potassium is involved in decreasing blood pressure
233
Good sources of potassium include...
fruits and vegetables,
meat, fish and milk.
234
The ... to ... ratio in the diet is associated with the regulation of blood
pressure.
Sodium to potassium
235
Dietary patterns that include plenty of ..., ... and ... foods tend to be associated
with better regulation of blood pressure, and a lower risk of cardiovascular disease.
vegetables, fruit and unprocessed
236
... is the most abundant mineral in the body.
Calcium
237
99% of calcium in the body is found in ... and ...
bones and teeth
238
Which mineral am I?
I am involved in muscle, nerve and heart function as well as blood clotting.
I also play a role in activating some enzymes in the body.
Calcium
239
The regulation of blood calcium levels is a complex process involving ..., ..., ... and ...
vitamin D, parathyroid
hormone and calcitonin.
240
Dairy foods are rich sources of calcium, but we can also get calcium from other sources
such as ...
nuts, soy and tofu, green leafy vegetables and fish with edible bones such as sardines.
241
... is the second most abundant mineral in the body.
Phosphorus
242
Which mineral am I?
I combine with calcium to provide the structure of bones and teeth.
I am involved in energy transfer and acid-base balance in the body.
I play a key part of phospholipids
I am important for cell structure and am a component of
DNA and RNA.
Many enzymes require me for activation.
Phosphorus
243
Phosphorus is found in a wide variety of foods with ... and ... foods among the best sources.
meat and dairy
244
Which mineral am I?
I am a key component of bones
I play a key role in energy metabolism and am i nvolved in transport processes across
cell membranes.
I am also involved in muscle contraction and immune function.
245
T or F
magnesium in our bones is much less than calcium and phosphorus.
T
246
Good food sources of magnesium include ...
legumes, nuts, seeds, green leafy vegetables, meat
and fish.
247
Sodium balance is maintained through a range of physiological systems and hormones such as the
renin-angiotensin-aldosterone hormone system, the sympathetic nervous system, atrial natriuretic peptide, the kallikrein-kinin system and other factors that regulate renal blood flow.
248
Urinary sodium excretion in humans is approximately
... to dietary intake, therefore urinary sodium excretion in urine is often used as a biomarker.
equivalent
249
The movements of potassium out of cells and sodium into cells changes the electrical potential during depolarisation and repolarisation of ... and ... cells
nerve and muscle
250
Foods high in potassium and lower in sodium include
fruits and vegetables
251
Mechanisms of calcium balance (homeostasis) are tightly regulated through the absorption by the ... and ...
gut and kidneys
252
When calcium levels drop, mechanisms controlled by the
... are in place to ensure absorption is increased in the ...
parathyroid hormone
intestines
253
Without sufficient amounts of phosphate
... and
... will develop.
rickets
steomalacia
254
The maintenance of optimal phosphate balance is managed by complex interactions between the ..., ... and ...
gut, kidney and bone
255
Adults will absorb around ... of calcium consumed through their diet but this can increase to...% if physiological needs are increased following periods of low calcium intake or growth.
1/3
70%
256
T or F
Calcium must be in insoluble form for absorption
F
soluble form
257
What are the 4 key trace elements?
the key trace elements:
Iodine
Fluoride
Iron
Zinc
258
T or F
Trace elements are macronutrients that we require in very small amounts.
F
micronutients
259
T or F
Soil in different areas or regions can have very different amounts of trace elements
T
260
... is a key component of the hormones released by the thyroid gland.
Iodine
261
... hormones are involved in many metabolic processes that are critical for normal growth
and development.
They also play a key role in maintaining our metabolic rate.
Thyroid
262
food sources of iodine include...
seafood, dairy foods and bread with iodized salt in it.
263
Which trace element am I?
I am important for the health of bones and teeth.
Most of our ... intake comes from drinking water, but we also consume ... in tea
and some seafood.
Fluoride
264
Which trace element am I?
I am involved in the transport of oxygen around the body.
I am a cofactor in many enzymatic reactions and am involved in the electron transport chain.
Iron
265
T or F
Non-haem iron is better absorbed than haem iron
False!
haem iron is better absorbed
266
Iron is present in food in two main forms ... iron and ...iron.
haem and non-haem
267
T or F
Only foods derived from animal flesh contain haem, but they also contain non-haem iron
T
268
T or F
Vitamin C and an acidic intestinal environment can enhance iron absorption
T
269
T or F
phytates, which are found in foods high in fibre, calcium and some polyphenolic compounds in tea and coffee can reduce iron absorption.
T
270
T or F
Once iron is absorbed, it is mostly excreted rather than being recycled within the body.
False!
Once iron is absorbed, it is mostly recycled within the body, rather than being excreted.
271
... and ... are two key proteins involved in the transport and storage of iron
in the body.
Transferrin and ferritin
272
Good food sources of iron include ...
red meat, oysters, fish, legumes and green leafy vegetables.
273
Which trace element am I?
I am an important mineral that acts as a cofactor for many enzymes, as well as playing
a role in DNA and RNA synthesis.
I am also essential for normal taste perception, immune function, wound healing and sperm production.
Zinc
274
Good food sources of zinc include ...
red meat, shellfish, particularly oysters, legumes, dairy foods, nuts and seeds.
275
... deficiency can lead to goitre or hypothyroidism as well as impaired mental and physical development.
Iodine
276
The utilisation of absorbed iodine is influenced by ... which are substances that interfere with iodine uptake in the thyroid gland, generally found in brassica vegetables such as cabbage, broccoli and brussel sprouts.
goitrogens
277
... which are present in whole-grain breads, cereals, legumes, and other foods bind zinc and inhibit its absorption.
Phytates
278
Energy expenditure has three main components ...
basal metabolic rate, thermic effect of
food and the energy expended during physical activity.
279
What is the least variable component of energy expenditure?
Thermic effect of food
280
What is the thermic effect of food?
the energy expended in the process of digesting and absorbing food.
281
What is the basal metabolic rate?
the amount of energy used for all of the basic physiological
processes that keep us alive.
282
What is generally the largest contributor to overall energy expenditure?
the basal metabolic rate
283
What is adaptive thermogenesis?
the body changes
its metabolic rate to prevent large amounts of weight being lost or gained over a short
period of time.
284
Why do people often put on more weight when they initially go on a diet?
After the initial weight loss on while on a diet, the body will actually lower the metabolic
rate, through adaptive thermogenesis, to be inline with the new lower food intake.
In this situation it becomes very easy for the individual to exceed the new lower food
intake requirement, which often leads to the individual putting the weight back on.
285
What does the protein Leptin do to our appetite?
suppress appetite by sending satiety cues
286
What does the protein Ghrelin do to our appetite?
released from the stomach and stimulates appetite
287
What does the protein adiponectin do to our appetite?
increases insulin sensitivity
288
What do the proteins Peptide YY and pancreatic polypeptide (PPY) do to our appetite?
suppress appetite sending satiety cues
289
T or F
Researchers have confirmed that after weight gains or losses, the body adjusts its metabolism to try to restore the original weight
T
290
T or F
Ghrelin signalled from the stomach stimulates desires to eat, levels decline whenever the body is in positive energy balance, this occurs with weight gain
T
291
T or F
The hippocampus is the main regulatory centre that constantly monitors and delicately adjust conditions to maintain energy balance
False!
292
T or F
When more energy is consumed than is expended, much of the excess energy is stored in the cells of the liver
False!
293
What does direct calorimetry measure?
measures the amount of heat released
294
What does Indirect calorimetry measure?
measures the amount of oxygen consumed
295
T or F
The body can only store a limited amount of carbohydrate.
T
We require fat cells to provide us with a way of storing the energy from food, as the
body can only store a limited amount of carbohydrate.
296
T or F
weight loss results in a decrease in the size of fat cells, rather than a reduction in the number of fat cells.
T
297
Fat tissue located under the skin is called ...
subcutaneous fat
298
fat tissue located around the abdominal organs is called ...
visceral fat.
299
T or F
Subcutaneous fat is more metabolically active than visceral fat.
False!
It is less
300
Visceral fat tissue is metabolically active tissue that secretes molecules called ...
adipokines.
301
Adipokines play an important role in ...
the regulation of appetite, insulin sensitivity, inflammation
and blood vessel function.
302
The short chain fatty acids produced by the gut bacteria are in greater abundance in healthy weight individuals.
False
Obese individuals
303
The amount of fat in a person’s body reflects both the ... and the ... of the fat cells.
number and the size
304
Name the four types of fat
There are four types of fat: subcutaneous fat, visceral fat, brown fat cells and white fat cells
305
Visceral fat is located inside the ... cavity
peritoneal
306
Chronic inflammation occurs with obesity, and this inflammation contributes to the development of chronic diseases. The accumulation of fat, especially in the abdominal region, changes the body’s metabolism, resulting in ...
insulin resistance, low HDL, high triglycerides and high blood pressure.
307
T or F
Adipokines play an important role in the regulation of appetite, insulin sensitivity, inflammation and blood vessel function.
T
