1. Preferred energy source for the brain’s metabolic activity

• Answer: Glucose

• The brain relies on glucose as its primary energy source because it cannot store energy.

2. Iodine: Relationship to thyroid gland

• Answer:

• Iodine is essential for the synthesis of thyroid hormones (T3 and T4).

• These hormones regulate metabolism.

• Deficiency can lead to goiter and hypothyroidism.

3. What is enrichment, and what is the rationale for it?

• Answer:

• Enrichment is the process of adding nutrients back to foods that were lost during processing (e.g., B vitamins in white flour).

• Rationale: To prevent deficiencies like beriberi (thiamin) and pellagra (niacin).

4. Dietary guidelines recommendation for whole grains (review MyPlate)

• Answer:

• At least half of your grains should be whole grains. Examples: oatmeal, brown rice, whole-wheat bread.

Chapter 13: Nutrients that Support Blood and Brain Health

5. Primary function of Vitamin K

• Answer:

• Helps with blood clotting (coagulation) by activating proteins involved in the clotting process.

• Antibiotics can disrupt Vitamin K production by killing gut bacteria.

6. Iron: Heme vs. Nonheme

• Answer:

• Heme iron: Found in animal sources (meat, poultry, fish); more bioavailable.

• Nonheme iron: Found in plant sources (spinach, lentils); absorption enhanced by Vitamin C.

7. Iron deficiency: Is it common?

• Answer: Yes, it’s one of the most common nutrient deficiencies worldwide. It causes anemia, fatigue, and weakness.

8. How oxygen binds to iron

• Answer: Iron in hemoglobin binds to oxygen in red blood cells, enabling oxygen transport throughout the body.

9. What is hemoglobin?

• Answer: A protein in red blood cells that carries oxygen from the lungs to tissues.

10. Where does the majority of alcohol oxidation occur?

• Answer: In the liver.

11. Recommendation of alcohol intake during different life stages

• Answer:

• Pregnancy: No alcohol.

• Adults: Moderate intake (1 drink/day for women, 2 drinks/day for men).

Chapter 14: Nutrition: Fitness and Sports

12. Health-related outcomes of a physically active lifestyle

• Answer: Improved cardiovascular health, weight management, reduced risk of chronic diseases.

13. Three key elements of a sound fitness regimen

• Answer:

• Aerobic exercise (e.g., running).

• Strength training (e.g., resistance bands).

• Flexibility exercises (e.g., yoga).

14. Use of macronutrients for energy during activities

• Answer:

• Carbohydrates: Primary energy source during high-intensity exercise.

• Fats: Used during low-intensity, long-duration activities.

• Proteins: Minimal use; primarily for muscle repair.

15. Fluid needs of athletes

• Answer:

• Before exercise: 16–20 oz. of water.

• During exercise: 8 oz. every 15–20 minutes.

• After exercise: Replenish fluids lost.

16. Glucose and glycogen pathway

• Answer:

• Glycogen is broken down into glucose for immediate energy during exercise.

Chapter 15: Eating Disorders

17. Anorexia Nervosa, Bulimia Nervosa, and Binge Eating Disorder

• Anorexia: Extreme calorie restriction, fear of gaining weight, underweight.

• Bulimia: Binge eating followed by purging (vomiting, laxatives).

• Binge Eating: Recurrent overeating without purging.

18. Personality traits and weight patterns

• Answer:

• Anorexia: Perfectionism, low weight.

• Bulimia: Impulsivity, normal weight.

• Binge Eating: Emotional distress, overweight.

19. Female Athlete Triad

• Answer: Combination of:

• Low energy availability (disordered eating).

• Menstrual dysfunction (amenorrhea).

• Bone loss (osteoporosis).

20. What is Pica?

• Answer: The consumption of non-food substances (e.g., dirt, chalk).

Chapter 16: Undernutrition Throughout the World

21. Hunger, malnutrition, undernutrition

• Answer:

• Hunger: Lack of food.

• Malnutrition: Poor nutrient quality.

• Undernutrition: Insufficient intake of nutrients/calories.

22. Undernutrition in the U.S.

• Programs: SNAP, WIC, National School Lunch Program.

23. Undernutrition in developing countries

• Answer: Poverty, war, limited education, and natural disasters.

24. Consequences during critical periods

• Answer: Stunted growth, cognitive impairments, increased mortality.

25. Geographic area with majority of undernourished people

• Answer: Sub-Saharan Africa and South Asia.

26. Primary cause of chronic hunger

• Answer: Poverty.

27. Areas with little access to healthy foods

• Answer: Food deserts.

Chapter 17: Food Safety

28. Temperature issues and bacteria

• Answer:

• Bacteria grow between 40°F and 140°F (“danger zone”).

29. Foodborne illnesses caused by bacteria and viruses

• Examples:

• Bacteria: Salmonella (poultry), E. coli (undercooked beef).

• Viruses: Norovirus (contaminated water/food).

30. Food preservation methods

• Answer: Refrigeration, freezing, pasteurization, canning.

31. Procedures to limit foodborne illness

• Answer:

• Wash hands and surfaces.

• Cook food to safe temperatures.

• Avoid cross-contamination.

32. Danger zone for food temperatures

• Answer: 40°F to 140°F.

33. Fight Bac guidelines

• Clean, Separate, Cook, Chill.

The human brain primarily uses glucose as its energy source due to its inability to store energy. Iodine is crucial for synthesizing thyroid hormones (T3 and T4), which regulate metabolism; deficiency can lead to goiter and hypothyroidism. Enrichment involves adding nutrients lost during food processing back into the food, such as B vitamins in white flour, to prevent deficiencies like beriberi and pellagra. Dietary guidelines recommend that at least half of grain consumption should be whole grains, with examples including oatmeal, brown rice, and whole-wheat bread.

Flashcards are a learning tool that consist of cards bearing information on both sides, which can include a term on one side and its definition or explanation on the other. They are particularly effective for memorization and reinforcement of knowledge.