1/15/16 ID 110 Exam

Question 1

Intentions of the ChooseMyPlate program

Answer 1

Balancing calories
Decreasing portion size
Increasing healthy foods
Increasing water consumption
Decreasing fats, Na, sugars

Question 2

What is nutrition, the basic component of health, essential for?

Answer 2

Essential for:
Growth/development
Tissue repair/maintenance
Cellular metabolism
Organ function

Question 3

What are essential nutrients? (6)

Answer 3

Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water

Question 4

Nutrient Density

Answer 4

The proportion of essential nutrients to the number of kilocalories

Question 5

Kilocalories and nutrients in “high-nutrient dense foods” and examples

Answer 5

Fruits and veggies

Large # of nutrients in relation to kCals

Question 6

Kilocalories and nutrients in “low-nutrient dense foods” and examples

Answer 6

Alcohol and sugar

High in kCals but nutrient poor

Question 7

kCal to one gram of carbohydrate

Answer 7

1g of Carbs=4 kcal. MAIN SOURCE OF FUEL

Question 8

“incomplete proteins”

Answer 8

Missing one or more of the nine indispensable amino acids

Question 9

Example of positive nitrogen use, which comes from proteins

Answer 9

Growth–normal pregnancy, wound healing, vital organ functioning

Question 10

Example of negative nitrogen use, which comes from proteins

Answer 10

Infection
Starvation
Fever
Burns
trauma

Question 11

What is the most calorie-dense nutrient?

Answer 11

FAT! 9 kCal/g. Composed of triglycerides and fatty acids.

Question 12

Fat-soluble vitamins

Answer 12

A, D, E, K

Question 13

Water-soluble vitamins

Answer 13

C and B complex

Question 14

How many minerals (inorganic elements) are essential for catalyzing biochemical reactions?

Answer 14

100mg or more

Question 15

What is “DRI” and the 4 components?

Answer 15

Dietary Reference Intakes
EAR: estimated ave. requirement
RDA: recomm. dietary allowance
AI: adequate intake
UL: tolerable upper intake level

Question 16

What is the EAR?

Answer 16

estimated average requirement

Amount of nutrient that is sufficient to maintain a body function (for 50% of pop based on age and gender)

Question 17

What is the RDA?

Answer 17

recomm. dietary allowance
Average needs of 98% of pop
NOT exact needs of an individual

Question 18

What is AI?

Answer 18

Adequate intake
Suggested intake for individuals based on determined estimates.
Used when not enough evidence to set RDA

Question 19

What is the UL?

Answer 19

Tolerable upper intake level

Highest level that poses no risk of adverse health affects.

Question 20

What are daily values based on?

Answer 20

Percentages of a 2000 kcal/day diet for children 4+ and adults

Question 21

Where are complex carbs found?

Answer 21

Grains, vegetables, fruits

Question 22

choosemyplate, where to find CARBS: for grains, veggies, fruits, dairy, protein

Answer 22

G: 15g per serving
V: 5g
F: 18g
D: 12g
P: 4-10g

Question 23

What’s the RDA for needed carbs for adults?

Answer 23

130g/day. Need to focus on fruits, veggies, whole grains!

Question 24

What’s the recommendation for simple sugar intake from WHO?

Answer 24

less than or equal to 10% of total kcal/day–max 12tsp or 50 g per day

Question 25

What's the RDA for protein in adults?

Answer 25

0.8g of protein per kg of healthy body weight | OR: 10-15% total daily calories

Question 26

Excess protein converted into?

Answer 26

Glucose or fat. Used for energy

Question 27

Highest nutrient dense protein source?

Answer 27

Waterpacked tuna. | Also, beef, poultry, milk, white bread, and cheese.

Question 28

Vegan diet

Answer 28

Only eat plant foods. No animal products (leather, feather pillows, cheese)

Question 29

Fruitarian diet

Answer 29

Eat fruits, nuts (keep cholesterol low), honey, vegetable oils.

Question 30

Lactovegetarian diet

Answer 30

Dairy included with plant products

Question 31

Lactoovovegetarian diet

Answer 31

Allows dairy products and eggs with plant products.

Question 32

Concerns for nutrient deficiencies in children on vegan diets

Answer 32

Iron, vitB12, Vit D, calcium. May be too high in fiber, increasing satiety but not getting enough calories.

Question 33

High protein diets

Answer 33

Increases cardiovascular risk Less plants, more animals Red meat, linked to colon canc., challenge kidneys, increase urine production and can lead to dehydration

Question 34

LDL and HDL of trans fats

Answer 34

Raise Low-density lipoprotein, "BAD" cholesterol | Lower High-density lipoprotein "GOOD" cholesterol

Question 35

DASH diet

Answer 35

Reduces fats and salt. emphasizes vegetables, fruits, and fat free dairy products.

Question 36

Mediterranean diet

Answer 36

``` Emphasizes fruits and veggies Uses olive oil for sat. fats Uses herbs and spices for salt Eat little red meat Eat fish/shellfish once per week ```

Question 37

Vegetarianism

Answer 37

Vegan, lacto-veg, etc.

Question 38

my plate intake patterns for 2000 calorie need. Fruit, vegetables, grains, protein foods, dairy, and oils.

Answer 38

``` F: 2 cups V: 2.5 cups G: 6 oz. P: 5.5 oz D: 3 cups O: 6 tsp Empty cal. limit: 260. ```

Question 39

BMI

Answer 39

Overweight: 25.0-29.9 Obese: 30 or more

Question 40

Children vs. adults for exercise

Answer 40

30 mins for adults 5 times a week, 60 for children

Question 41

Zen macrobiotic diet

Answer 41

consists of brown rice other grains and herb teas.

Question 42

Without animal products, what vitamin is lacking?

Answer 42

B12

Question 43

American Heart Association dietary guidelines

Answer 43

``` Balance calories and exercise Maintain a healthy body weight Diet rich in fruits, veggies, complex carbs. Eat fish twice a week Limit high sugar and salt Limit trans-sat. fat to less than 1% ```

Question 44

What does the AHA recommend the levels for limiting saturated fat and cholesterol?

Answer 44

sat fat limited to less than 7% | >300mg of cholesterol a day

Question 45

What do food labels contain?

Answer 45

``` Product name Manufacturer’s name and address Uniform serving size Amount in the package Ingredients in descending order by weight Nutrient components ```

Question 46

Desired value of cholesterol

Question 47

Desired value of triglycerides

Question 48

Desired HDL in men and women

Answer 48

>40 men, >50 women desired

Question 49

Desired LDL level

Question 50

T/F: cholesterol is found in plant products as well as animal products.

Answer 50

False. Only animal products.

Question 51

BMI Calculation

Answer 51

Weightx703/height^2 inches i.e. 200lbsx703/76in/76in

Question 52

What must you decrease to lose 1lb of fat?

Answer 52

Decrease intake by 500 calories a day OR Increase expenditure in exercise by 500 calories

Question 53

Bariatric surgery

Answer 53

Gastric banding, decreases amount of food eaten and band can be inflated or deflated

Question 54

Gastric bypass

Answer 54

Reduces stomach by 30ml by bypassing upper small intestine. | BMI should be >40

Question 55

T/F: Ten of 20 fastest growing careers today are in health care.

Answer 55

True

Question 56

Licensure vs. Certification

Answer 56

L: from state C: from private organization!

Question 57

What were standard precautions developed in response to?

Answer 57

To decrease spread of infectious diseases, such as blood-borne viruses

Question 58

13 essential vitamins

Answer 58

A, B, C, D, E, K B includes: Thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate

Question 59

Sleep needed for neonates

Answer 59

16hrs a day

Question 60

Sleep needed for infants

Answer 60

total of 15 hrs a day

Question 61

Toddler sleep need

Answer 61

12 hrs

Question 62

Preschoolers sleep need

Answer 62

12 hours at NIGHT

Question 63

School age sleep need

Answer 63

9-10 hours

Question 64

Adolescents sleep need

Answer 64

7.5 hrs

Question 65

Young adults sleep needs

Answer 65

6-8.5 hrs

Question 66

Middle and older adults sleep needs

Answer 66

less than 6-8.5 :)

Question 67

Health vs. wellness

Answer 67

Health=state of body | Wellness=state of being