Nutrition Exam 2

Concepts covered in Nutrition exam 2

what is the myplate serving recommendation for daily caloric intake (14+yo)?

2000

what is the myplate serving recommendation for daily fruit intake?

2 cups

what is the myplate serving recommendation for daily vegetable intake?

2.5 cups

what is the myplate serving recommendation for daily grain intake?

6 oz

what is the myplate serving recommendation for daily protein intake?

5.5 oz

what is the myplate serving recommendation for daily dairy intake?

3 cups

what is the myplate percentage recommendation for fruit and vegetable intake?

50%

what is the myplate percentage recommendation for grains?

30%

what is the myplate meal percentage recommendation for meat/proteins?

20%

age over 45yo, family history of diabetes, history of gestational diabetes, history of polycystic ovary syndrome, hypertension, dyslipidemia, excessive calorie intake, obesity, and sedentary lifestyle are all risk factors for what disease?

type 2 diabetes

an appropriate goal for a diabetic would be:

lower carb intake

what hormone promotes glucose uptake into the cells and controls metabolic homeostasis during exercise?

insulin

with exercise, insulin secretion _____ and the concentration of counter-regulatory hormones (such as glucagon) _____

decreases, increase

what is a normal blood glucose level?

70-100 mg/dL

if a diabetic eats without taking insulin, what does this cause?

high blood glucose

what is the appropriate treatment when the body’s nutrient levels are low despite having a nutrient rich diet?

supplements

a cluster of conditions that increase the risk for heart disease, stroke and diabetes. this condition is diagnosed when a person has 3 or more of these factors: excessive abdominal fat, large waist measurement, high BP, low HDL, high triglyceride level

metabolic syndrome

what is considered high BP?

more than 130/85

what is considered low HDL (good cholesterol)?

less than 40 mg/dL

what is considered a high triglyceride level?

more than 150 mg/dL

high doses of which vitamins can interfere with anticoagulation medications (ex. warfarin/coumadin)?

E and K

hypertension, age, family history, heredity, high total cholesterol levels, high LDL and low HDL are all risk factors for which disease?

atherosclerosis

fiber (to decrease blood cholesterol and lipid levels), low saturated fat intake, and whole grains are dietary interventions that decrease the risk of what?

heart disease

what is the standard lab value for HDL?

higher than 60 mg/dL

what is the standard lab value for LDL?

less than 100 mg/dL

tea _____ calcium absorption, while milk _____ calcium absorption

decreases, increases

_____ is a calculation tool used to estimate your body fat percentage based on weight and height

body mass index (BMI)

underweight BMI =

less than 18.5

normal BMI =

18.5 - 24.9

overweight BMI =

25 - 29.9

obese BMI =

30 - 39.9

morbidly obese BMI =

40 or higher

children’s growth chart: healthy weight percentile =

5-85%

children’s growth chart: overweight percentile =

85-94%

children’s growth chart: obese percentile =

95% or higher

a degenerative joint disease, in which the tissues in the joint break down over time

osteoarthritis

_____ exercise is good for patients with osteoarthritis, while _____ exercise is good for patients with osteoporosis.

water aerobics, weight bearing

a bone disease that develops when bone mineral density and bone mass decreases, or when the structure and strength of bone changes

osteoporosis

the highest number of times your heart can beat per minute during strenuous physical activity

maximum heart rate (MHR)

what is the formula for calculating maximum heart rate?

220-age

_____ nutrients CAN be made by the body

nonessential

_____ nutrients CANNOT be made by the body, it must be consumed in the diet

essential

a _____ is a preventative factor for cancer and chronic disease

healthy diet

“shows how a food fits into the overall daily diet and would therefore show whether it makes a high or low contribution to nutrient intake” - describes which part of a food label?

percent daily value

a meal high in _____ causes the release of gastric inhibitory polypeptide, which decreases peristalsis of the stomach, leading to a feeling of fullness for a longer period of time

fat

a meal high in fat causes the release of _____, which leads to ______

gastric inhibitory polypeptide, feeling full for longer

insufficient carbohydrate availability in the body causes _____, because the body must metabolize _____ for energy instead

ketone production, fat

when there is insufficient _____ availability, the body metabolizes fat for energy instead, which causes the production of _____

carbohydrate, ketones

what are 2 examples of foods that are low in fat and high in fiber?

brown rice, whole grains

what are the positives of a vegetarian diet?

low cholesterol intake, low total and saturated fat intake

what are the negatives of a vegetarian diet?

deficiency in vitamin D, B12, iron, zinc and calcium

stored in the liver and muscles, released during exercise or when blood sugar is low

glycogen

most _____ cannot be broken down by the human digestive system

fiber

what is the normal dietary fiber intake recommendation?

25 - 38 g/day

adequate _____ intake prevents constipation and possibly reduces the risk of colon cancer and heart disease

fiber

adequate fiber intake prevents _____ and possibly reduces the risk of _____ and _____

constipation, colon cancer, heart disease

sources of insoluble fiber

whole grains, brown rice, buckwheat,

how does insoluble fiber reduce constipation and promote regular bowel movements?

speeds up digestion and makes stool easier to pass

whole grains, brown rice, buckwheat, whole-wheat flour wholewheat pasta, oatmeal, unrefined cereals, vegetables, wheat bran, seeds, popcorn, nuts, peanut butter, leafy green vegetables such as broccoli - all sources of which dietary nutrient

insoluble fiber

barley vs oatmeal: which is higher in insoluble fiber?

barley

the level to which food raises blood glucose levels in comparison with reference food; highest ranking is 100

glycemic index

peanuts, cashews, legumes, pear, skim milk, apple juice, spaghetti, whole wheat - all examples of food that have a _____ glycemic index

low

how much energy per gram is provided by fat?

9 kcal/g

how much energy per gram is provided by protein?

4 kcal/g

how much energy per gram is provided by carbohydrates?

4 kcal/g

how much energy per gram is provided by alcohol?

7 kcal/g

what are the benefits of cholesterol?

formation of sex hormones, bile, and vitamin D

what are the negatives of cholesterol?

increases risk of obesity

one pound of body fat contains how many kcal?

3500

what is the purpose of omega-3 fatty acids?

decreases risk of blood clots

tuna, salmon, bluefish, halibut, sardines, and rainbow trout (typically most white meat fish) are examples of foods high in what dietary nutrient?

omega-3 fatty acids

what happens to protein during a fever?

denaturation

what do proteins make?

amino acids

what percentage of your total calories per day should be protein?

10 - 35%

animal sources such as milk, yogurt, meat, eggs, and cheese - are foods that contain which dietary nutrient?

complete protein and vitamin B12

an excess protein intake results in increased _____ by the _____. this can lead to high levels of keto acids, and may lead a person to a state of ketosis.

deamination, liver

ketosis negatively affects which organs?

liver and kidneys

an excess protein intake results in increased deamination by the liver, which can lead to a high level of keto acids. This could lead a person to a state of _____

ketosis

a process where an amino group is removed from an amino acid or nucleotide base

deamination

eggs and human milk are two examples of foods that are high in which dietary nutrient?

protein

alterations in the nervous, muscular, GI, and cardiovascular systems - signs/symptoms of a deficiency in what nutrient?

thiamine

delusions and hallucinations, pernicious anemia - signs/symptoms of a deficiency in what nutrient?

vitamin B12

muscle weakness, vomiting, cardiac arrest - signs/symptoms of a deficiency in what nutrient?

potassium

kwashiorkor (severe form of malnutrition, swollen belly and cheeks due to edema) - signs/symptoms of a deficiency in what nutrient?

protein

_____ vitamins are easily stored in fat upon absorption, thus a deficiency is _____ to develop, but there is a _____ risk of toxicity due to this

fat soluble, slower, higher

which vitamins are fat soluble?

ADEK

_____ vitamins are metabolized out of the body quickly and not easily stored, thus a deficiency is _____ to develop, but there is a _____ risk of toxicity due to this

water soluble, faster, lower

chicken liver, breakfast cereals, braised beef liver, cooked lentils, chickpeas, asparagus, leafy greens, some fruits and juices - all examples of food high in which nutrient?

folate

_____ is produced by the parietal cells of the stomach, and is crucial for the body to be able to absorb vitamin B12.

intrinsic factor

intrinsic factor is produced by the parietal cells of the stomach, and is crucial for the body to be able to absorb _____

vitamin B12

what type of diet would be at risk for vitamin B12 deficiency?

vegetarian

patients who cannot produce intrinsic factor may need a treatment of =

b12 injections

smokers require more _____ than non-smokers because smoking increases oxidative stress on the body, which depletes this nutrient.

vitamin C

fruits and vegetables are high in _____

antioxidants

fat of animal-related foods such as butter, egg yolks, fatty fish, and liver - all foods that are high in which nutrient

vitamin D

deficiency of _____ inhibits blood coagulation

vitamin K

vitamin K is produced by the _____

intestinal microflora

long term intensive antibiotic therapy can harm the intestinal microflora and cause a deficiency in _____

vitamin K

what is the recmmended fluid intake for males and females?

females 9 cups, males 13 cups

iron is responsible for _____ in the body.

oxygen transport