10: Approach To Nutrition

Question 1

Vitamin A foods

Answer 1

Dark green and yellow veggies, tomatoes, eggs, dairy, meat, oily fish

Question 2

Vitamin A two forms and functions

Answer 2

Retinol/retinal: vision

Retinoic acid: embryonic development, epithelial maintenance, cell growth and division

Question 3

Vitamin D foods

Answer 3

Mushrooms, fortified milk, OJ, cereal, cod, liver oil, swordfish, salmon, herring trout, egg yolks

Question 4

Two other names for vitamin D

Answer 4

Cholecalciferol, ergocalciferol

Question 5

Vitamin D function

Answer 5

Bone metabolism, Ca homeostasis

Question 6

Vitamin E foods

Answer 6

Wheat germ, avocado, sunflower seeds/oil, almonds, peanuts, abalone, salmon, rainbows trout

Question 7

Other name for vitamin E

Answer 7

Tocopherol

Question 8

Vitamin E function

Answer 8

ROS scavenger

Question 9

Vitamin K foods

Answer 9

Green leafy veggies, fruits, dairy, veggie oil, cereal, intestinal micro flora

Question 10

vitamin B1 foods

Answer 10

Legumes, whole/enriched grains, lean pork

Question 11

Two roles of vitamin B1

Answer 11

Carb metabolism, AA metabolism

Question 12

Vitamin B2 foods

Answer 12

Wheat germ, leafy veggies, dairy, meat, poultry

Question 13

Vitamin B2 functions

Answer 13

Oxidoreductases; FMN, FAD

Question 14

Vitamin B3 foods

Answer 14

Legumes, wheat, meat, poultry, fish, all foods except fats

Question 15

Vitamin B3 role

Answer 15

Oxidoreductases; NAD, NADP

Question 16

B6 foods

Answer 16

Animal products, veggies, whole grains

Question 17

B6 role

Answer 17

Carb, lipid, and AA metabolism; neurotransmitter synthesis, nt synthesis

Question 18

B9 foods

Answer 18

Raw leafy veggies, fruits, whole grains, wheat germ, beans, nuts

Question 19

B9 function

Answer 19

Carbon transfer reactions, choline synthesis of AAs, nt synthesis

Question 20

B12 foods

Answer 20

NONE in plants, eggs, dairy, liver meats

Question 21

B12 role

Answer 21

Heme structure, folate recycling

Question 22

Other names for the six major B vitamins

Answer 22

B1: thiamine
B2: riboflavin
B3: niacin
B6: pyridoxine
B9: folate
B12: cobalamin

Question 23

Vitamin C foods

Answer 23

Fruits and veggies

Question 24

Vitamin C role

Answer 24

Antioxidant and free radical scavenger, collagen synthesis, bile acid synthesis, neurotransmitter synthesis

Question 25

Other name for vitamin C

Answer 25

Ascorbic acid

Question 26

Sx of scurvy

Answer 26

Fatigue, depression, CT abnormalities, impaired wound healing, inflamed gingiva, petechiae, hemorrhage, hyperkeratosis, bleeding into body cavities

Question 27

Calcium foods

Answer 27

Dark leafy veggies, tofu, broccoli, cauliflower, flax seeds, beans, lentils, dairy

Question 28

Ca role

Answer 28

Muscle contraction, cell transport, bone metabolism

Question 29

Fe foods

Answer 29

Dark leafy veggies, broccoli, cauliflower, lentils, tofu, nuts, seeds, quinoa, fortified cereal, lean meat, clams, oysters, dried prunes, raisins

Question 30

Fe role

Answer 30

Hb, myoglobin, cytochromes a/b/c

Question 31

Heme iron vs non-heme iron

Answer 31

Heme iron: readily absorbed; found in meat/animal sources | Non-heme iron: from plants, not as readily absorbed

Question 32

What can aid in absorption of non-heme iron? What inhibits absorption of iron?

Answer 32

Aids: vitamin C Inhibits: calcium

Question 33

BMI range considered overweight and obese

Answer 33

Overweight: 25.1-29.9 Obese: >30

Question 34

Waist circumference in men and women considered obese

Answer 34

Men: >40in Women: >35in

Question 35

Recommended max sodium intake per day

Answer 35

2300mg/day

Question 36

Best diet for someone with DM vs HTN and HLD

Answer 36

DM: low-carb diet | HTN and HLD: DASH diet

Question 37

DASH diet

Answer 37

Based on limiting sodium to 2300mg per day

Question 38

Two good fats, two bad fats

Answer 38

Good fats: poly and mon-unsaturated Bad fats: saturated and trans-fats

Question 39

Plant sources that contain saturated and trans fats (bad)

Answer 39

Margarine, coconut oil, palm kernel oil

Question 40

Two things salt consumption is directly related to

Answer 40

BP and fluid retention

Question 41

Four vitamins and minerals required to be listed on nutrition labels

Answer 41

Vitamin D, K, Calcium, Iron

Question 42

Sodium free vs very low sodium vs low sodium on labels

Answer 42

Sodium free: less than 5mg V low sodium: less than 35mg Low sodium: less than 140mg

Question 43

Reduced sodium vs light in sodium

Answer 43

Reduced: 25% less than original product | Light in sodium: 50% less than original product

Question 44

Fat free vs low fat

Answer 44

Fat free: less than 0.5g | Low fat: less than 3g

Question 45

B1 other name

Answer 45

Thiamine

Question 46

B2 other name

Answer 46

Riboflavin

Question 47

B3 other name

Answer 47

Niacin

Question 48

B6 other name

Answer 48

Pyridoxine

Question 49

B9 other name

Answer 49

Folate

Question 50

B12 other name

Answer 50

Cobalamin