Nutrition

Question

Answer

What is nutrition?

The study of the intake of food and how the food nourishes the body (WHO 2016).

What are the consequences of poor nutrition?

Poor nutrition decreases wellness and contributes to disease.

What are the six classes of nutrients?

"Carbohydrates; protein; lipids; vitamins; minerals; and water."

Which three nutrients supply energy?

"Carbohydrates; protein; and lipids."

Which three nutrients regulate body processes?

"Vitamins; minerals; and water."

What is the preferred source of energy for the body?

Carbohydrates.

How are carbohydrates transported through the blood?

They are converted to glucose for transport through the blood.

How many calories per gram do carbohydrates provide?

4 cal/g.

What are four functions of carbohydrates?

"They are the preferred energy source; are converted to glucose for blood transport; promote normal fat metabolism; spare protein; and enhance lower GI function."

Give five examples of simple sugar carbohydrates.

"Corn syrup; honey; milk; table sugar; molasses; sugar cane; and fruits."

Give five examples of complex carbohydrates.

"Vegetables; breads; cereals; grains; pasta; and legumes."

How many calories per gram does protein provide?

4 cal/g.

What are six functions of protein?

"Build and repair body tissues; regulate fluid balance; maintain acid-base balance; produce antibodies; provide energy; produce enzymes and hormones."

What is a complete protein?

A protein that contains all essential amino acids — comes mostly from animal sources.

Name five examples of complete protein sources.

"Meat; poultry; fish; eggs; and milk products."

What is an incomplete protein?

A protein that does NOT provide all essential amino acids — supplied by plant sources.

Can incomplete proteins be combined to make a complete protein?

Yes — incomplete proteins can be combined to make a complete protein.

Name four examples of incomplete protein sources.

"Nuts; legumes; seeds; and vegetables."

What is another name for lipids?

Fats.

How many calories per gram do lipids provide?

9 cal/g.

What are five functions of lipids?

"Provide a stored form of energy; protect internal organs; maintain body temperature; enhance absorption of fat-soluble vitamins; and provide 9 cal/g."

What percentage of lipids in the diet are triglycerides?

95%.

What elements are lipids composed of?

"Carbon; hydrogen; and oxygen."

Are lipids soluble or insoluble in water and blood?

Insoluble in water and blood.

What do saturated fatty acids do to cholesterol levels?

They raise cholesterol levels.

What do unsaturated fatty acids do to cholesterol levels?

They lower cholesterol levels.

Are most animal fats saturated or unsaturated?

Most animal fats are saturated.

Are most vegetable fats saturated or unsaturated?

Most vegetable fats are unsaturated.

What are the three types of lipids?

"Glycerides; sterols; and phospholipids."

What is the role of LDLs?

LDLs are bad cholesterol — they transport cholesterol to body cells.

What is the role of HDLs?

HDLs are good cholesterol — they remove cholesterol from the bloodstream.

Name four dietary sources of saturated fatty acids that raise LDLs.

"Whole milk; butter; cheese; ice cream; lard; red meat; chocolate; coconuts; coconut oil; palm oil; and cocoa butter."

Name four dietary sources of trans fats that raise LDLs.

"Most margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; French fries; donuts; and many fast foods."

Name four monounsaturated fat sources that lower LDLs.

"Olives; olive oil; canola oil; peanut oil; cashews; almonds; peanuts; and avocados."

Name four polyunsaturated fat sources that lower LDLs.

"Corn; soybean; safflower; sesame; sunflower; cottonseed oils; fish; nuts; and seeds."

What are vitamins?

"Organic compounds needed by the body in small amounts; most are active in the form of coenzymes; needed for metabolism of carbohydrates; protein; and fat."

How are vitamins classified?

As water-soluble or fat-soluble.

What are the functions of Vitamin A?

"Night and color vision; cellular growth; healthy skin and mucous membranes; and skeletal and soft tissue growth."

Name four sources of Vitamin A.

"Fish liver oil; butter; cream; egg yolk; yellow fruit; green leafy vegetables; and fortified milk."

What are the signs of Vitamin A deficiency?

"Night blindness; dry skin; Xerophthalmia (progressive eye disease that dries out eyes and leads to clouding and softening of the cornea); and skin lesions."

What is Xerophthalmia?

A progressive eye disease caused by Vitamin A deficiency that dries out the eyes and leads to clouding and softening of the cornea.

What are the functions of Vitamin D?

Regulates blood and calcium levels and regulates deposit and reabsorption of calcium in bone.

What is the RDA for Vitamin D?

15 mcg/day up to age 70; 20 mcg/day for those over 70.

Name four sources of Vitamin D.

"Fish liver oil; fish; fortified milk; and sunlight exposure."

What are the signs of Vitamin D deficiency?

"Bone and muscle pain; weakness; softening of bone; fractures; and rickets."

What are the functions of Vitamin E?

Antioxidant; protects red blood cells and muscle tissue cells.

Name four sources of Vitamin E.

"Vegetable oils; nuts; milk; eggs; muscle meats; fish; wheat and rice germ; and green leafy vegetables."

What are the signs of Vitamin E deficiency?

"Hyporeflexia; impaired coordination (ataxia); hemolytic anemia; and muscle tissue diseases."

What is hemolytic anemia?

A condition where red blood cells are destroyed faster than they are made — associated with Vitamin E deficiency.

What are the functions of Vitamin K?

Synthesis of clotting factors and bone development.

What is the RDA for Vitamin K?

"Women: 90 mcg/day; Men: 120 mcg/day."

What are the sources of Vitamin K?

Green leafy vegetables and liver.

What are the signs of Vitamin K deficiency?

Increased bleeding. Deficiency is rare because intestinal bacteria synthesize a form of Vitamin K — except in infants who cannot do this at birth.

Why do most infants receive a Vitamin K injection at birth?

Infants do not yet have intestinal bacteria that synthesize Vitamin K and therefore cannot produce it themselves at birth.

What are the functions of Folic Acid?

"Cellular metabolism; neurotransmitter synthesis; cell division; DNA synthesis; and hemoglobin formation."

What is the RDA for Folic Acid?

"400 mcg/day; 600–800 mcg/day for women capable of becoming pregnant and during pregnancy."

Name four sources of Folic Acid.

"Green leafy vegetables; asparagus; liver; yeast; eggs; beans; fruits; and enriched cereals."

What are the signs of Folic Acid deficiency?

Megaloblastic anemia (improperly produced RBCs) and neural tube defects such as spina bifida and anencephaly.

What is megaloblastic anemia?

A condition of improperly produced red blood cells — associated with Folic Acid deficiency.

What neural tube defects are associated with Folic Acid deficiency?

Spina bifida and anencephaly.

What are the functions of Vitamin B12?

"Metabolic reactions; maintaining the myelin sheath; and hemoglobin synthesis."

Name four sources of Vitamin B12.

"Dairy products; meat; poultry; fish; liver; milk; cheese; and eggs."

What are the signs of Vitamin B12 deficiency?

"Inflamed tongue; weakness; ascending paresthesia; irreversible nerve damage; memory loss; and dementia."

What are the functions of Vitamin C?

"Collagen synthesis; antioxidant; iron absorption; and immune function."

What is the RDA for Vitamin C?

"75 mg/day for women; 90 mg/day for men. An additional 35 mg/day is recommended for those who smoke."

Name four sources of Vitamin C.

"Citrus fruits; tomatoes; potatoes; green vegetables; and cauliflower."

What are the signs of Vitamin C deficiency?

"Anemia; tissue bleeding; easy bone fracture; gingivitis; petechiae; poor wound healing; and joint pain."

What are minerals?

Organic elements found in all body fluids and tissues; some provide structure; others help regulate body processes.

What are the macrominerals?

"Calcium; phosphorus (phosphates); sulfur (sulfate); sodium; chloride; potassium; and magnesium."

What are microminerals (trace elements)?

"Iron; zinc; manganese; chromium; copper; molybdenum; selenium; fluoride; and iodine."

What are the functions of calcium?

"Bone and teeth formation; blood clotting; nerve conduction; muscle contraction; cellular metabolism; and heart action."

What is the RDA for calcium by age group?

"Ages 9–18: 1300 mg/day; Ages 19–50: 1000 mg/day; Ages 51+: 1200 mg/day."

Name four sources of calcium.

"Dairy products; green leafy vegetables; sardines; broccoli; whole grains; egg yolks; legumes; nuts; and fortified products (milk; OJ; yogurt)."

What are the signs of calcium deficiency?

"Bone loss; tetany; rickets; and osteoporosis."

What are the functions of sodium?

"Water balance; acid-base balance; muscle action; nerve transmission."

What is the RDA for sodium by age group?

"Ages 19–50: 1.5 g/day; Ages 51–70: 1.3 g/day; Ages 70+: 1.2 g/day."

Name four sources of sodium.

"Table salt; milk; meat; eggs; baking soda; baking powder; celery; spinach; carrots; and beets."

What are the signs of sodium deficiency?

"Dizziness; abdominal cramping; nausea; vomiting; diarrhea; tachycardia; convulsions; and coma."

What are the functions of potassium?

"Intracellular fluid control; acid-base balance; nerve transmission; muscle contraction; glycogen formation; protein synthesis; energy metabolism; and blood pressure regulation."

Name four sources of potassium.

"Unprocessed fruits; vegetables; meats; potatoes; avocados; legumes; milk; molasses; shellfish; dates; and figs."

What are the signs of potassium deficiency?

"Muscle weakness; weak pulse; fatigue; and abdominal distension."

What are the functions of iron?

"Synthesis of hemoglobin; general metabolism; antibody production; and drug detoxification in the liver."

What is the RDA for iron?

"Women age 19–50: 18 mg/day; Women age 50+: 8 mg/day; Men age 19+: 8 mg/day."

Name four sources of iron.

"Meats; eggs; spinach; seafood; broccoli; peas; bran; enriched breads; and fortified cereals."

What are the signs of iron deficiency?

Small and pale red blood cells and anemia.

What percentage of an adult's total body weight is water?

Between 50% and 60%.

What percentage of body water is intracellular fluid (ICF)?

Two-thirds of body water is intracellular.

What is extracellular fluid (ECF)?

"The remainder of body water — includes plasma and interstitial fluid."

What are the functions of water in the body?

"Provides the fluid medium for all chemical reactions; acts as a solvent; aids digestion; absorption; circulation; and excretion."

How is energy in nutrients measured?

In calories.

What is the principle of energy balance?

Calories in must equal calories burned.

What happens when the body receives too few calories or nutrients?

The person becomes undernourished.

What happens when the body receives too many calories?

Obesity results.

What is BMR (Basal Metabolic Rate)?

The amount of energy required by the body at rest.

How are total energy needs calculated?

Total energy needs = calories used for BMR + physical activity.

What is the BMR for men per kg of body weight per hour?

About 1 cal/kg of body weight per hour.

What is the BMR for women per kg of body weight per hour?

About 0.9 cal/kg of body weight per hour.

Why do males have a higher BMR than females?

Males have a larger muscle mass.

What factors increase BMR?

"Growth; infections; fever; emotional tension; extreme environmental temperatures; and elevated levels of certain hormones."