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What is a moderate drinker for men?
Up to 2 drinks/day
What is a moderate drinker for women?
Up to 1 drink/day
What is a heavy drinker for men?
15+ drinks/week
What is a heavy drinker for women?
8+ drinks/week
What is a binge drinker for men?
5+ drinks/occasion
What is a binge drinker for women?
4+ drinks/occasion
What is 1 standard drink of beer?
12 oz (or 330 ml)
What is 1 standard drink of wine?
5 oz (or 100 ml)
What is 1 standard drink of spirits?
1.5 oz (or 30 ml)
What is the legal limit of intoxication for adult drivers?
0.08
What is a diuretic?
A substance that increases urine formation by suppressing ADH production.
Is alcohol a diuretic?
Yes!
What organ(s) can chronic alcohol use affect?
Liver, brain, pancreas, small intestine, colon, heart, skin, etc. Alcohol affects every organ system!
Pregnant people or people trying to become pregnant should ________ all alcohol.
AVOID
What organ is the main site for detoxifying alcohol?
Liver
High blood alcohol concentration, such as 0.30, can result in loss of ________.
consciousness
What is ethanol?
A simple carbon compound that is found in fermented beverages. What we typically think of when we think "alcohol".
Where is most alcohol absorbed?
small intestine
What are factors that influence alcohol metabolism?
Amount, timing, body size/composition, age, sex, prior drinking history
Drinking moderate to high amounts of alcohol increases the risk of: (5 things)
Hypertension, stroke, heart failure, weight gain, cancer
What is fatty liver?
A reversible condition; fat buildup in liver due to excessive alcohol consumption
What is cirrhosis?
An irreversible hardening of the liver; caused by prolonged excessive alcohol consumption. Can cause liver failure.
What are the effects of excessive alcohol consumption on nutritional status?
Displaces intake of nutrient-dense foods, lack of vitamins/minerals, increase malnutrition risk, thamin deficiency can cause Wernicke-korsakoff syndrome, increase excretion of minerals (magnesium and zinc), reduces blood sugar, stimulates appetite.
What is fetal alcohol syndrome?
Developmental abnormalities as a result of consumption of alcohol during pregnancy.
What are the signs/symptoms of FAS?
Facial defects, heart defects, irreversible damage to nervous system, delayed and abnormal physical development.
What does "nitrogen balance" mean?
Balance between intake and protein turnover with loss.
What is associated with a positive nitrogen balance?
Growth, pregnancy, recovery from illness/injury, increased insulin levels/testosterone levels/growth hormone, resistance exercise
What is associated with a negative nitrogen balance?
Inadequate protein intake, increased protein losses from kidney disease or blood loss, bed rest, fever, injury, burns, increased thyroid hormone or cortisol
What is associated with balanced nitrogen levels?
Healthy adult meets protein and energy needs!
What is a gene?
segment of DNA that codes for a protein
What kind of foods would be a poor source of amino acids?
Bananas, peas, rice, processed cheeses, most veg/fruit
What are the common limiting amino acids in plant sources?
Threonine, Lysine, Methionine, Cysteine, sometimes Tryptophan
What is an example of a high-quality plant protein?
Soy, Quinoa
What is an example of a low-quality plant protein?
Most plant sources, gelatin
What does high-quality protein mean?
Complete proteins, contain all 9 essential amino acids
What are the essential amino acids?
Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine
What is PKU (phenylketonuria)?
a genetic disorder that is caused by the lack of an enzyme that converts essential amino acid phenylalanine to another compound. Too much phenylalanine is TOXIC.
What are foods to avoid with PKU?
High-protein foods! Meat, eggs, fish, bread, noodles, nuts, peas, beans, dairy products, aspartame, chocolate
What are foods to help meet protein needs with PKU?
Oils, veggies, potatoes, rice, low protein staple foods, fruits
What are the risks associated with eating too much processed meat?
Increased risk of CVD and cancers (specifically pancreatic).
What can be risks of a plant-based diet?
Lack of B12, Calcium, Iron, Omega 3's, Protein
What is a lactovegetarian?
drinks milk but avoids eggs
What is a lactoovovegetarian?
consumes milk products and eggs
What is an ovovegetarian?
eats eggs
What is a pescatarian?
vegetarian, but includes seafood in diet
What is a flexitarian?
A vegetarian who occasionally eats small amounts of meat
What is a vegan?
a person who does not eat or use animal products.
What is deamination?
the removal of an amino group (nitrogen-containing group) from an amino acid
What is transamination?
the transfer of an amino group from one molecule to another in order to make a new amino acid
What are some examples of a legume?
Peanuts, peas, lentils, chickpeas, soybeans, beans
What are foods those with a gluten-intolerance (or celiac disease) should avoid?
1. Wheat, durum, graham, wheat bran/germ, barley, rye, triticale
What are foods you can replace wheat products with to be safe for those with gluten-intolerance?
Corn, flax, oats, rice, nuts, millet, quinoa, tapioca, soy, sorghum, cassava, buckwheat
What is left when a nitrogen-containing portion of an amino acid is removed?
a carbon skeleton
What are the big 8 food allergens?
Milk, Tree nuts, Eggs, Peanuts, Shellfish, Soybeans, Wheat, Fish (and now also sesame but that's not on this exam!)
What is the main enzyme for protein digestion?
Pepsin
What is nutrigenomics?
The study of how nutrition interacts with specific genes to influence a person's health; how nutrients and food components affects a person's genetic expression.
What is a vitamin?
Vitamins are any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet. They are important because they cannot be synthesized by the body and are essential to survival.
What is an antioxidant?
A substance that gives up an electron to stabilize a radical to protect cells.
What two vitamins are considered antioxidants?
E, C
Will there be more vitamins to discover?
Nope!
What is prothrombin?
A protein needed for blood clot formation
Where is prothrombin synthesized?
The liver
What vitamin is associated with prothrombin?
K
What is folate used for?
DNA synthesis, amino acid metabolism
What are the water soluble vitamins?
B vitamins (thiamin, riboflavin, niacin, B6, B12, folate) and vitamin C
What are the fat soluble vitamins?
A, D, E, K
What is the difference between water-soluble and fat-soluble vitamins?
Water-soluble vitamins dissolver in water components of foods and body and can be excreted in urine/not stored. Fat-soluble vitamins are associated with lipids in food and the body and cannot dissolve in water or urine; they get stored in the body.
Are fat-soluble vitamins or water-soluble vitamins more likely to cause toxicity?
fat-soluble
What vitamins are added to enriched grains?
Riboflavin, thiamin, niacin, folic acid
What are examples of cruciferous vegetables?
Garlic, broccoli, cauliflower, cabbage, kale, bok choy, collard and mustard greens
What disease is cruciferous veg known for reducing the risk of?
Heart disease
What are the classified sources of Vitamin A?
Retinol, beta-carotene
What are the differences between retinol and beta-carotene?
Retinol is preformed - the active form found in animal products. Beta-carotene is provitamin A so it can be converted into the active form; often found in red/orange/yellow
What is the relationship between iron and vitamin C?
Vitamin C intake can increase iron absorption.
Why is folate important in pregnancy?
Reduces risk of neural tube defects in infants (spina bifida and anencephaly)
What are good sources of vitamin E?
Sunflower seeds, almonds, plant oils
What are good sources of vitamin D?
sunlight exposure, salmon, fortified whole milk, fortified cereal, cheese, butter, and margarine
Why would you need to take a vitamin K supplement when taking antiobiotics?
Antibiotics can harm healthy gut bacteria that synthesizes vitamin K.
What vitamins play a main role in energy metabolism (but vitamins DO NOT GIVE ENERGY!)?
Thiamin, Riboflavin, Niacin, Pantothenic acid, Biotin, Vitamin B12, Vitamin B6
What foods are good sources of vitamin B12?
Animal products
What foods are good sources of vitamin C?
raw fruits and veggies
High amounts of vitamin A during pregnancy can cause _______ ________.
birth defects
What types of foods are good sources of potassium?
Fruits, vegetables, whole grains, fresh meats
Why is potassium important?
It's essential for muscle contractions, fluid balance, nerve impulses, kidney function, and reducing blood pressure.
What is "insensible perspiration"?
Body water that diffuses through the skin or that is exhaled from the lungs.
What is heme iron?
iron provided from animal tissues in the form of hemoglobin and myoglobin
What is non-heme iron?
found in plant products, not easily absorbed
What are the major minerals?
sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur
What is a major source of sodium and chloride in the typical American diet?
Processed foods!
What are the functions of calcium?
Transmission of nerve impulses, muscle contractions, blood clotting, formation of teeth and bone.
What is an osteoclast?
cell that breaks down bone
What is an osteoblast?
bone building cell
How do you classify a major mineral?
> 100mg/day
How do you classify a trace mineral?
< 100mg/day
What are the two hormones associated with water conservation?
ADH and aldosterone
What are risks of dehydration?
Death! Fatigue and thirst, loss of muscular strength and endurance, severe weakness, coma
What foods interfere with the absorption of zinc?
Excess copper or iron?
What is extracellular fluid?
fluid outside the cell
What is intracellular fluid?
fluid inside the cell
What happens if extracellular fluid has too much sodium?
It can lose intracellular water and shrinks.
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