HMD 211 Exam 3

Dr. Mason

How many amino acids are considered to be essential amino acids?

9

There are how many amino acids available to make proteins?

20

Proteins are made from ___________________:

amino acids

The proteins that act as catalysts and speed up reactions are the:

enzymes

The upper limit for daily protein recommendations are ______________________ percent of total calories.

35%

There are 9 foods that cause ~90% of all food allergies. What are they?

milk, eggs, peanuts, nuts, fish, shellfish, soy, wheat, and sesame

What type of vegetarian will eat eggs and dairy, but no meat?

Lacto-ovo-vegetarian

Which plant foods are considered to be a high-quality protein and thus contains all nine essential amino acids?

Soy protein and quinoa

Provide an example of someone who would be in POSITIVE nitrogen balance.

infants, children, pregnant women, athlete trying to build muscle mass

Which enzyme in the stomach digests proteins and what is the pH of the stomach?

Pepsin and 1.5 pH

Which type of Protein Energy Malnutrition is caused by a severe deficiency in dietary protein, yet the individual consumes close to the recommended calories?

Kwashiorkor

What happens to excess intake of proteins?

Some may be converted to glucose, but most will be stored as fat

If you are trying to lose weight, do you want to increase, decrease, or maintain your basal metabolism?

Increase metabolism and having more muscle mass
will help with that

Based on Body Mass Index, how would you categorize someone’s weight if their BMI was 33?

obese

There are more health risks if you carry excess weight in the abdomen (apple shape) or in the butt/thighs (pear shape)?

In the abdomen (apple shape)

What is the lowest body fat recommended for women (physically active women)?

12%

What is the lowest body fat recommended for men (physically active men)?

5%

What is the lowest body fat recommended for men? (general pop.)

16%

What is the lowest body fat recommended for women? (general pop.)

22%

What nutrients can you eat to increase satiety?

Protein, fats, and fiber (in that order)

What percent of US adults are either overweight or obese?

70-75%

A deficit in how many calories would result in one pound of weight loss?

3500 calories

What is the maximum rate of weight loss recommended per week?

2 lbs/week

Intermittent fasting is defined as alternating between fasting one day and eating normal the next day.

False (there are several popular intermittent
fasting schedules, including the following: fasting 18 hours per day, fasting
14 hours per day, fasting 2 days per week, fasting for one meal per day, and
alternate days between eating & fasting)

What do we call the perception of fullness WHILE eating?

Satiation

What do we call the calories expended from nonexercise movements (for example, the calories we burn from fidgeting)?

Nonexercise-associated thermogenesis (NEAT)

What is the theory that everyone has a set weight and if you deviate from that weight, your body opposes the change and will make adjustments to maintain the set weight?

set point theory

Stomach surgeries used for weight loss can be justified if the individual has a BMI greater than _______________

40

Drugs to be used for weight loss can be justified if the individual has a BMI greater than _

30

Which hormone is produced in the stomach when the stomach is empty and it signals symptoms of hunger?

ghrelin

Very low calorie diets are defined as having less than how many calories per day?

<800 calories/day

Rapid weight loss (>3 pounds/week) increases the risk of

Gallstones

Which eating disorder is characterized with distorted body image & no menstrual cycle and intense fear of gaining weight?

Anorexia nervosa

What happens to the heart rate and blood pressure of someone with anorexia nervosa?

Both decrease

If someone were diagnosed with bulimia nervosa, he/she must be engaged in binge eating and a compensatory behavior, like purging.

True

What effect does repeated vomiting have on the teeth (as with bulimia nervosa)?

Teeth erosion and cavities

Is someone with a binge eating disorder more likely to be overweight, underweight, or normal weight?

overweight

What is the disordered eating behavior that presents itself with someone obsessing over healthy or righteous eating?

orthorexia

Beta carotene can be converted to what fat-soluble vitamin?

Vitamin A

Which vitamin is required in the blood clotting process?

Vitamin K

Rickets is caused from which vitamin deficiency?

Vitamin D

Which vitamin can be made from exposing skin to sunlight (UV light)?

Vitamin D

Which vitamin is found only in animal foods?

Vitamin B12

Pellagra is a ________ deficiency disease

niacin

The thiamin deficiency disease is known as:

beriberi

The eye condition Xerophthalmia is associated with which vitamin deficiency?

Vitamin A

Vitamin D acts on three organs or tissues to regulate blood calcium levels. What are the three organs/tissues?

Kidneys, bones, and small intestine (digestive tract

What is the name of the deficiency associated with a vitamin C deficiency?

Scurvy

Which vitamins are antioxidants?

Vitamins C and E

Which of the following B vitamins is especially important for women of childbearing age to prevent neural tube defects?

folate

How common are toxicities and deficiencies of water-soluble vitamins

Seldom reach toxic levels (since they are typically excreted in the urine) and deficiencies are more common (because the vitamins are not stored much in the body)

Deficiencies in the B vitamins are relatively uncommon in the US. What population in the US is at high risk for deficiencies of the B vitamins, particularly thiamin, riboflavin, and niacin?

Alcoholics (they have both an intake and absorption problem).

Pernicious anemia is a type of ____________ deficiency (the deficiency is due to an absorption problem of this vitamin).

Vitamin B12

How many grams of protein/day would you recommend for someone weighing 150 pounds based on body weight and the recommendations established by the Dietary Guidelines for
Americans?

109.1 g protein/day

Sam needs 2500 calories every day. How many grams of protein would you recommend for him based on his caloric needs? (use the low end of the range)

62.5 grams of protein

Calculate the energy requirements for Sara if she has a low activity level and she weighs 135 lbs. (1 kg = 2.2 lbs)

2026 calories/day

Calculate needed calories for a student athlete who is considered active and weighs 185 pounds. Base his needed calories on 40 cal/kg.

3364 calories/day

Calculate body mass index for someone who has the following dimensions: 5 feet tall and weighing 140 pounds

27.3 (overweight)

beta carotene is converted to which vitamin?

vitamin A

intestinal bacteria can make:

vitamin K

what is the structure of protiens?

amino acids

what is protein denaturation?

the unfolding of the protein shape. can be caused by heat, alcohol, acids, bases or salts.

fibrous protein found in connective tissue (bone, cartilage, skin, etc)

collagen

tough protein found in hair, nails, and skin

keratin

protein in the muscles

motor protein

protein as an enzyme

makes sure a reaction occurs without being changes

proteins also function as:

hormones, immune function, fluid balance, acid-base balance, transport, and energy

step one in protein digestion

acid in the stomach denatures proteins

step two in protein digestion

enzyme (pepsin) in the stomach breaks bonds to form polypeptides

step three in protein digestion

pancreas and small intestine release protein-digesting enzymes into small intestine

step four in protein digestion

enzymes on surface of small intestine split tripeptides/dipeptides, outcome is a single amino acid

protein absorption

transfer amino acids to blood, amino acids go to liver

amino acids are used to make:

body proteins, non protein substances (like thyroid and melanin), excreted into the urine

protein needs

1.6 g/kg body weight, 10-35% total calories

amino acid profile

types and amounts of amino acids (essential (9), nonessential (11), or both)

digestibility of proteins

proteins from animals are more easily digested and absorbed, cooking with moist heat improves protein digestibility

incomplete proteins

low in at least one essential amino acid, most plant proteins

complementary plant proteins

coupled with modest amounts of animal proteins or soy, do not be to be eaten in the same meal

eating too much protein

may increase the risk of kidney stones, may increase calcium loss from bones, can be high in calories

eating too little protein

may lead to reduction of lean body mass, increased risk of being frail, impaired healing, decreased immune function, risk of protein-energy malnutrition (PEM)

protein-energy malnutrition (PEM)

most widespread form of malnutrition in the world

marasmus

severe deficiency of calories, extremely thin, lack of growth, loss of fat stores

kwashiorkor

severe deficiency of protein, muscle loss, skin rashes, hair changes, water and electrolyte imbalances, belly full of fluid, edema (swelling)

lacto-ovo vegetarian

milk products and eggs

benefits of soy

high-quality protein source, low in saturated fat, contains isoflavones (phytoestrogens), lowers blood cholesterol levels

energy in = energy out

weight is maintained

positive energy balance

more calories consumed than expended (leads to fat storage, weight gain)

negative energy balance

more calories expended than consumed (leads to weight loss)

energy/calories go towards:

basal metabolism (50-70%), thermic effect of food (10%), physical activity (20-35%)

body shape is

determined by waist circumference, >40 inches for males and >35 for females = greater health risks

hunger

physiological need for food

appetite

psychological desire for food

satiation

perception of fullness while eating

satiety

perception of fullness hours after eating

ghrelin

increases hunger, produced in the stomach

leptin

sends signal to brain to decrease hunger

insulin

causes the brain the decrease hunger

how should you get your vitamins?

from foods or fortified foods or supplements

who may benefit from a vitamin supplememt?

pregnant or lactating women, older adults, strict vegetarians, people with food allergies/medical conditions/on low-calorie diets

preserving vitamins in food

dont expose produce to air, cook veggies in a small amount of water, reduce cooking time, keep food cool