NFS Exam 3

What’s the best source for Sulfate?

Protein-rich foods

What’s the best source for Phosphorus?

Animal products (meat, dairy, fish)

What’s the best source for Iron?

Heme Iron (meat, poultry, fish) and Nonheme iron (plant foods: beans, grains, veggies)

What are the functions of water?

Transport, temperature, regulation, lubrication, waste removal

What are the functions of sodium?

Fluid and electrolyte and acid-base balance, maintain fluid volume outside the cells

What are the functions of iodine?

Body’s metabolic rate, temperature, reproduction, growth, and heart functioning. (component of thyroxine)

What are the functions of selenium?

Works as cofactor, limits free radical formation, antioxidant

What are the functions of chromium?

Regulates blood glucose

What organs are involved in water balance?

Hypothalamus (thirst) Kidneys (regulate water excretion)

Components of hard water

Contains calcium and magnesium

Components of soft water

Contains sodium

DRI for water

Men ~13 cups/day

Women ~9 cups/day

What are the microminerals?

• Calcium

• Phosphorus

• Magnesium

• Sodium

• Potassium

• Chloride

• Sulfate

Where is most magnesium stored?

More than half in bones, rest is in the muscles and soft tissue

Factors that increase iron absorption

Heme iron

Vitamin C

Meat, fish, poultry (MFP factors)

Factors that decrease iron absorption

Nonheme iron

Tea and coffee

Calcium and phosphorus

Phytates

Tannins

Fiber

What are the main minerals affecting body & cell fluids?

Sodium

Potassium

Chloride

Apple shape means…?

Visceral fat. Fat stored around the abdomen, higher health risk

Pear shape means…?

Subcutaneous fat. Fat stored under the skin (hip/ thighs) Lower risk

Define ghrelin

Hunger hormone

Define leptin

Hormone that signals fullness

What is the thermic effect of food?

Energy used to digest food

What is energy density?

Calories per gram of food

What is nutrient density?

Amount of nutrients relative to calories

What is the set-point theory?

Your body tries to maintain a certain weight

Visceral vs. Subcutaneous fat

Visceral: Fat around organs (dangerous)

Subcutaneous: Fat under the skin

What is waist circumference?

It measures abdominal fat, a disease risk indicator

What are the risks associated with the “apple shape” body?

Heart disease, Type 2 diabetes, High blood pressure, Metabolic syndrome

What are the risks associated with being underweight?

Malnutrition, Death during illness/surgery, Weak immune system, Starvation in disease (cancer)

Categorize BMI: Underweight

<18.5

Categorize BMI: Normal

18.5 - 24.9

Categorize BMI: Overweight

25 - 29.9

Categorize BMI: Obese

30+

What are the imitation of using BMI?

Doesn’t show fat vs muscle

Doesn’t show fat location

Not accurate for: Athletes, elderly, and pregnant women

What are the characteristics of anorexia?

Self-starvation, Extreme weight loss, Distorted body image, Can lead to death

What are the characteristics of bulimia?

Binge eating + purging, Electrolyte imbalance, Dental damage

What are the characteristics of binge eating?

Binge eating without purging, Most common, Easier to treat than bulimia

How does fiber affect satiety?

Increase fullness, slow digestion, helps control hunger

How does the body store excess energy?

Carbs: Converts to glycogen or fat. Protein: Converts to glucose or fat. Fat: Stored as body fat. Alcohol: Used as fuel or converted to fat