Basic Nutrition Factors in Health

Question 1

Reference values regarding optimal nutrient intake and the reduction of chronic disease

Answer 1

Dietary Reference Intake (DRI)

Question 2

The average daily nutrient requirement adequate for meeting the needs for most healthy people

Answer 2

Recommended Dietary Allowance (RDA)

Question 3

The average daily nutrient intake recommended when an RDA cannot be established

Answer 3

Adequate Intake (AI)

Question 4

The maximum average daily nutrient level not associated with any adverse health effects

Answer 4

Tolerance Upper Intake Level (UL)

Question 5

The average daily nutrient intake level considered sufficient to meet the needs of half of the healthy population

Answer 5

Estimated Average Requirement (EAR)

Question 6

What nutrients are of primary concern due to population-wide low intake levels?

Answer 6

Fiber, potassium, calcium, Vitamin D, magnesium, and Vitamin E

Question 7

What is the RDA for protein for adults?

Answer 7

0.8 g per kg of bodyweight

Question 8

What is the recommended protein intake for aerobic Endurance athletes?

Answer 8

1.0 - 1.6 g per kg of bodyweight

Question 9

What is the recommended protein intake for strength athletes?

Answer 9

1.4 - 1.7 g per kg of bodyweight

Question 10

What is the recommended protein intake for athletes on a calorie-restricted diet?

Answer 10

1.8 - 2.7 g per kg of bodyweight

Question 11

What ratio of carbs: protein is recommended to be consumed immediately post-workout to optimize muscle synthesis and replenish muscle glycogen?

Answer 11

3:1 or 4:1

Question 12

3 Types of Monosaccharides

Answer 12

Glucose, fructose, and galactose

Question 13

3 Types of Disaccharides (two-sugars)

Answer 13

Sucrose (glucose + fructose), lactose (glucose + galactose), and maltose (glucose + glucose, typically found in alcohol and when glycogen is broken down)

Question 14

3 Types of Polysaccharides

Answer 14

Starch, fiber, and glycogen

Question 15

Ranks carbohydrates according to how quickly they are digested, absorbed, and therefore raise BG within 2 hrs post-meal

X = Area under the curve for BG response / Area under the curve for BG response of reference food x 100

Answer 15

Glycemic Index

Question 16

Takes into account the amount of carbs in a given portion of food

X = GI of a food x grams of carbs per serving of food/ 100

Answer 16

Glycemic Load

Question 17

Recommended carb intake for aerobic endurance athletes

Answer 17

8 - 10 g per kg of bodyweight per day

Question 18

Recommended carb intake for strength and sprint athletes

Answer 18

5-6 g per kg of bodyweight per day

Question 19

How much carbohydrate should be consumed within 30 mins post-workout?

Answer 19

1.5 g per kg of bodyweight

Question 20

Type of fatty acids that have no double bonds and all carbon atoms are fully saturated with hydrogen ions

Answer 20

Saturated fatty acids

Question 21

Type of fatty acids that contain one double bond

Answer 21

Monounsaturated fatty acids

Question 22

Type of fatty acids that contain 2 or more double bonds

Answer 22

Polyunsaturated fatty acids

Question 23

What are the 2 essential polyunsaturated fatty acids that must be consumed through food?

Answer 23

Omega -6 and omega-3

Question 24

Type of Omega-3 fatty acids found almost exclusively in seafood and linked to improvements in blood triglycerides, blood pressure, etc

Answer 24

EPA and DHA

Question 25

True or False: the omega-3 fatty acid, alpha - linolenic acid (ALA) can be converted into EPA and DHA but the process is highly inefficient and only a small percentage ends up getting converted

Answer 25

True

Question 26

It is recommended to limit saturated fat intake to ___% of total calories per day

Answer 26

10%

Question 27

Vitamin necessary for vision, healthy skin, teeth, body tissues, and skin; precursor is beta-carotene Found in meat, milk, and cheese

Answer 27

Vitamin A

Question 28

Vitamin that aids in calcium absorption, helps maintain blood levels of calcium and phosphorous, building bone mass, preventing bone loss Found in fish, milk, fortified cereal, egg yolks

Answer 28

Vitamin D

Question 29

An antioxidant; needed for immune functioning and metabolism Found in oils (wheat germ and vegetable); fortified cereal, nuts & seeds

Answer 29

Vitamin E

Question 30

Vitamin needed for blood clotting; supports tissue and bone health Found in dark leafy green vegetables

Answer 30

Vitamin K

Question 31

Serves an antioxidant; promotes healthy cell development, wound healing, and resistance to infections; necessary to convert folic acid to the active form and makes iron available for hemoglobin synthesis Found in peppers, citrus fruits, broccoli, tomatoes

Answer 31

Vitamin C

Question 32

Coenzyme for carb metabolism; needed for normal functioning of the nervous system and muscles Found in breakfast cereals; peas, pork, oranges, lima beans, pecans

Answer 32

Thiamin (B1)

Question 33

Coenzyme in red blood cell formation; nervous system function, and metabolism of carb, protein, and fat. Needed for vision; may protect against cataracts Found in liver, wheat germ, brewers yeast, almonds, cheese, cereals, milk, eggs, meat

Answer 33

Riboflavin (B2)

Question 34

Coenzyme for carb, protein, and fat metabolism; proper nervous system function; high intakes can help lower cholesterol Found in soy protein, whey protein, beef, peanuts, sunflower seeds, cereals

Answer 34

Niacin

Question 35

Coenzyme for protein metabolism and nervous and immune system function; involved in the synthesis of red blood cells Found in liver, bananas, cereals, soy beans, meat, nuts, beans, eggs, avocados

Answer 35

Vitamin B6

Question 36

Needed for normal growth and development and red blood cells formation; reduces risk of neural tube defects Found in brewers yeast, cereals, beans, peanuts, greens, eggs, oranges

Answer 36

Folate

Question 37

Vital for blood formation and healthy nervous system Found in liver, oysters, lamb, eggs, beef, fish, and fortified breakfast cereals

Answer 37

Vitamin B 12

Question 38

Which water soluble vitamin is the only one that is stored in the body (the liver) for years instead of excreted?

Answer 38

Vitamin B 12

Question 39

Mineral essential for developing and maintaining healthy bones and teeth; assists with blood clotting, muscle contraction, and nerve transmission Found in cheese, milk, sardines, cottage, cheese, yogurt

Answer 39

Calcium

Question 40

Works with calcium to develop and maintain strong bones and teeth; essential for energy metabolism, DNA structure, and cell membranes Found in fish, cheese, meat, seeds, and almonds

Answer 40

Phosphorous

Question 41

Activates nearly 100 enzymes and helps nerves and muscles function. A component of bones and teeth Found in bran, cereals, seeds, soybeans, nuts, spinach

Answer 41

Magnesium,

Question 42

Part of the thyroid hormones; helps regulate growth, development and energy metabolism Found in salt, fish, and seafood

Answer 42

Iodine

Question 43

Necessary for red blood cell formation and function; component of myoglobin Found in meat, clams, oysters, fortified cereals, nuts, beans, and brewers yeast

Answer 43

Iron

Question 44

Essential part of more than 100 enzymes involved in digestion, metabolism, reproduction, and wound healing Found in oysters, meat, and beans

Answer 44

Zinc

Question 45

What is the most prevalent nutrient deficiency in the world?

Answer 45

Iron deficiency

Question 46

True or False: The elderly, children, and untrained athletes have a greater risk of dehydration

Answer 46

True

Question 47

Athletes should aim to prevent water weight losses exceeding ___% during exercise.

Answer 47

2%

Question 48

Fluid intake guidelines prior to exercise

Answer 48

USG reading of < 1.020. Athletes should pre-hydrate several hours prior to exercise to allow for fluids absorption and urine output

Question 49

Fluid intake guidelines during exercise (children)

Answer 49

Young children should drink 5 oz every 20 mins; older children should drink 9 oz every 20 mins

Question 50

Fluid intake guidelines during exercise (adults)

Answer 50

During exercise in hot weather; recommended to consume a drink with 20-30 mEq of sodium, 2-5 mEq potassium, and a carbohydrate concentration of 5-10%

Question 51

True or False: Ingestion of a sports drink containing multiple types of carbohydrates (vs. a singular type) will lead to greater gastric emptying, carbohydrate absorption, oxidation, and possibly better performance

Answer 51

True

Question 52

Fluid intake guidelines after exercise

Answer 52

Athletes should consume adequate food, fluids, and sodium to restore hydration. If dehydration is significant or the athlete has < 12 hours before the next exercise session, the athlete should consume 1.5 L of fluid (with electrolytes) for each kg of body-weight lost.