ch 9

Question 1

tumor

Answer 1

spontaneous new tissue growth, no purpose

Question 2

benign

Answer 2

noncancerous, not spreading

Question 3

malignant

Answer 3

cancerous, spreading

Question 4

decreasing cancer risk

Answer 4

Healthy body weight
Physical activity
Fruits, veggies, whole grains, legumes

Question 5

strengths of fruits, veggies, whole grains, legumes

Answer 5

Mostly plant based
Lower in sat fat
High in fiber
Antioxidant vitamins and phytochemicals from foods

Question 6

limit/avoid

Answer 6

Sugary drinks
Red meats and processed meats
Alcohol
Salty and processed foods
Supplements

Question 6

average man needs two much water

Answer 6

13 cups

Question 7

water 3 roles

Answer 7

universal solvent
Transports nutrients and wastes
- Medium for chemical reactions
- Lubricant and cushion
Body temperature regulator

Question 7

what do you look for on vitamin nutrition facts?

Answer 7

Looking for 100% or less for each vitamin

Question 8

average women needs how much water

Answer 8

9 cups

Question 9

does all fluid count towards water DRI

Answer 9

yes

Question 10

what govern water intake

Answer 10

thirst and satiety

Question 11

fluid need factors

Answer 11

Age
Activity
Diseases or sickness
Higher altitude
Cold or hot and humid weather
Increased protein, salt, or sugar intake
Alcohol or caffeine intake

Question 12

bottled water factors

Answer 12

Convenient
May taste fresher if disinfected with ozone instead of chlorine
Up to 10,000 times to cost per gallon of tap water
Huge negative environmental impact
FDA has less stringent regulations than EPA has for tap water
Often just tap water

Question 13

Calcium: _ stored in bones and teeth for structure and blood calcium

Answer 13

99%

Question 14

calcium: _ CRITICAL for nerve transmission, blood clotting and blood pressure regulation, muscle contraction

Answer 14

1%

Question 15

calcium sources

Answer 15

Dairy, ca fortified, leafy greens, sardines or canned salmon with bones, almonds, some legumes

Question 16

too much calcium

Answer 16

soft tissue calcification, abornal heart, kindye stones, messes up other absorption

Question 17

not enough calcium

Answer 17

body will draw in calcium in bones to keep blood levels normal ; instestines absorb more, kidneys excrete less

Question 18

magnesium function

Answer 18

bone building; cofactor in 300 enzymes; food sources: nuts, legumes, whole grains, dark green veggies

Question 19

sodium roles

Answer 19

fluid balance, nerve transmission, nutrient absorption, acid-base balance

Question 20

sodium in foods:

Answer 20

Processed foods, salt: BIG CONTRIBUTOR

Question 21

too much sodium

Answer 21

hypertension, heart disease, stroke

Question 22

healthy sodium amounts

Answer 22

<2300 mg/day healthy adults(1 tsp), <1500 mg/day hypertensive adults

Question 23

trace minerals def

Answer 23

<100mg

Question 24

trace minerals (5)

Answer 24

Iron Zinc Iodine Fluoride Selenium

Question 25

potassium functions

Answer 25

Fluid balance Nerve transmission High intake associated with lower BP

Question 26

potassium sources

Answer 26

all whole foods, esp fruits and veggies Banans, potatoes, milk, rish, melon, whole grains

Question 27

iodine functions

Answer 27

Synthesize thyroid hormones that regulate basal metabolism Iodine comes from the ocean so amount in many foods depend on the soil where the plants are grown or animals graze

Question 28

iodine food sources

Answer 28

seafood, iodized salt, not sea salt unless iodized, fast foods, baked food, milk

Question 29

iodine deficiency

Answer 29

Goiter: enlarged thyroid gland, sluggish, forgetfulness, weight gain Congenital hypothyroidism: iodine deficiency during pregnancy, causes stunted growth and developmental delays

Question 30

goiter

Answer 30

enlarged thyroid gland, sluggish, forgetfulness, weight gain

Question 31

iron functions

Answer 31

component of hemoglobin and myoglobin, transports oxygen from lungs to cells and returns carbon dioxide to lungs for excretion

Question 32

congenital hypothyroidism

Answer 32

iodine deficiency during pregnancy, causes stunted growth and developmental delays

Question 33

iron food sources

Answer 33

meat, fish, poultry Contain heme and nonheme iron, heme is best absorbed by body Heme: only animal products Lentils, beans, spinach, enriched grains Contain only nonheme iron, not as well absorbed

Question 34

heme iron found in

Answer 34

animal products (meat, fish, poultry)

Question 35

nonhdme iron found in

Answer 35

lentils, beans, spinach, enriched grains

Question 36

iron absorption affected by

Answer 36

Person's iron status Iron form (heme or MFP or non heme) Acidity or GI tract Consumption with others foods

Question 37

what iron decreases abosorption(nonhdme)

Answer 37

Tannins (tea) Oxalates (spinach) Phytates (whole grains) Large amounts of calcium and zinc

Question 38

who is susceptible to iron deficiency

Answer 38

pregnancy (27 mg/day), child bearing aged women(18 mg/day), teens (11-15 mg/day), infants and toddlers (11mg/day)

Question 39

iron deficiency anemia

Answer 39

Deficiency has 3 stages Fatigue Mental impairment, inability to concentrate

Question 40

too much iron

Answer 40

Stomach irritation Cell damage>>> death Usually seen from a genetic disease (hemochromatosis) or supplement overdose

Question 41

functions of zinc

Answer 41

Cofactor for 200 enzymes DNA synthesis and metabolism Wound healing Bone and reproductive organ development Taste perception

Question 42

zinc food sources

Answer 42

protein foods, animal products

Question 43

zinc deficiency

Answer 43

poor growth, delayed reproductive maturation, immunity down

Question 44

selenium function

Answer 44

antioxidant, activates thyroid hormone Brazil nuts

Question 45

fluoride function

Answer 45

strengthens tooth enamel Prevents cavities' by reducing acid from bacteria in plaque

Question 46

too much fluoride

Answer 46

Fluorosis: mottling or spotting of teeth from ingesting too much fluoride during tooth development Usually mild, but rare skeletal fluorosis can cause malformed bones FYI: 3.1 mg/day, UL: 10 mg/day (1.2-2.2 mg/day for <9 y/o) .7mg/L in fluoridated water, toothpaste 1000 ppm

Question 47

osteoporosis function

Answer 47

holes in bones(more than normal)

Question 48

who is osteoporosis most common in

Answer 48

old women

Question 49

how to prevent and treat osteporosis

Answer 49

Adequate calcium and Vitamin D Weight bearing activity Start early: peak bone mass in youth Medications and supplements can be part of treatment

Question 50

Hypertension

Answer 50

Elevated BO Ideal is 120/80 Classify to the worst number

Question 51

animal sources of iron are _ bioavailable than plant sources of iron

Answer 51

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