Chapter 9

Question 1

What 4 things can dietitians include when developing plans?

Answer 1

1. Appropriate calorie intake levels
2. Recommended amounts of macro/micronutrients
3. Adequate amounts of fluid and electrolytes
4. Any supplement intakes that are needed

Question 2

Daily average nutrient requirements that most people need to be healthy

Answer 2

RDA

Question 3

What is RDA

Answer 3

Recommended dietary allowance

Question 4

Daily average nutrient level that is recommended to uptake when RDA can’t be established

Answer 4

Adequate intake

Question 5

What is AI

Answer 5

Adequate intake

Question 6

Max daily average of nutrients that you can intake without getting any adverse effects

Answer 6

Tolerable upper intake

Question 7

What is UL

Answer 7

Tolerable upper intake

Question 8

Daily average intake level of nutrients that is sufficient enough to meet half the healthy populations needs

Answer 8

Estimated average requirements

Question 9

What is EAR

Answer 9

Estimated average requirements

Question 10

Male and females have inadequacies of _____ and _____.

Answer 10

Vitamin E and magnesium

Question 11

What is an example of vitamin E

Answer 11

Oils, nuts, and seed

Question 12

What is an example of magnesium

Answer 12

Nuts and seeds

Question 13

Most people over the age of 2 have low intakes of ______ and _______

Answer 13

Fiber and potassium

Question 14

____ and _______ are a concern for a lot of people

Answer 14

Calcium and vitamin D

Question 15

What is an example of calcium?

Answer 15

Dairy foods and fortified beverages

Question 16

What is an example of vitamin D?

Answer 16

Fatty fish and fortified beverages

Question 17

_____ and _______ are a concern for a lot of women and adolescent females.

Answer 17

Iron and folate

Question 18

What is an example of iron

Answer 18

Red meats and iron fortified cereals

Question 19

What is an example of folate?

Answer 19

Bean, peas, peanuts, and sunflower seeds

Question 20

________ is affected badly by low levels of hydrochloric acid in stomach. That happens to older adults

Answer 20

Vitamin B12 absorption

Question 21

What is an example of vitamin B12?

Answer 21

Animal foods and fortified cereals and yeast

Question 22

What are proteins made up of?

Answer 22

Carbon, hydrogen, oxygen, and nitrogen

Question 23

How many kcal/gram do proteins provide

Answer 23

4 kcal/g

Question 24

Determined by the amino acid content and the digestibility of protein

Answer 24

Protein quality

Question 25

________ quality proteins are highly digestible and have all the essential amino acids we require, which consist of 9

Answer 25

Higher

Question 26

Primary source of energy

Answer 26

Carbohydrates

Question 27

Carbs are made up of??

Answer 27

Carbon, hydrogen, and osygen

Question 28

How many kcal/gram do carbs provide?

Answer 28

4 kcal/g

Question 29

What are the monosaccahrides

Answer 29

Single sugar molecules. glucose, fructose, and galactose

Question 30

What are the disaccahrides

Answer 30

two simple sugar units put together. sucrose, lactose, and maltose

Question 31

What are the polysaccahrides

Answer 31

Complex carbs containing thousands of glucose units. starch, fiber, and glycogen

Question 32

Aerobic endurance athlete need how many carbs?

Answer 32

8-10 grams

Question 33

Strength athletes need how many carbs?

Answer 33

5-6 grams

Question 34

Fats are made up of?

Answer 34

Cholesterol, phospholipids, triglycerides, and fatty acids

Question 35

How many kcal/gram do fats provide?

Answer 35

9 kcal/g

Question 36

Fats with one double bond

Answer 36

Mono-unsaturated

Question 37

Fats with two or more double bonds

Answer 37

polyunsaturated

Question 38

Protects organs, regulates hormones, and caries and stores some vitamines

Answer 38

Fat

Question 39

HDL level

Answer 39

< 40 = low and > 60 = high

Question 40

LDL levels

Answer 40

< 100 optimal 130-159 borderline high 160-189 high > 190 extremely high

Question 41

Cholesterol levels

Answer 41

< 200 desirable

Question 42

Ranking of carbs based on how fast they are digested and absorbed

Answer 42

Glycemic index

Question 43

How carbs raise blood glucose levels

Answer 43

Glycemic index

Question 44

Foods that take ______ to digest have a ______ GI

Answer 44

Longer, lower

Question 45

The amount of carbs in a part of food into account when ranking

Answer 45

Glycemic load

Question 46

How to calculate glycemic load

Answer 46

GI x g of carb in food/100

Question 47

When resting or exercising at low intensities, most of the energy produced is from what?

Answer 47

Fatty acid oxidation

Question 48

Organic substance, meaning carbon containing

Answer 48

Vitamins

Question 49

What are the fat soluble vitamins?

Answer 49

Vitamins A, D, E, and K

Question 50

What are the water soluble vitamins?

Answer 50

Vitamin C and B vitamins

Question 51

Important for bone health, capacity for carrying oxygen, and balance of fluid and electrolytes

Answer 51

Minerals

Question 52

How to prevent dehydration?

Answer 52

Prevent water weight loss of more than 2% of body weight

Question 53

Every pound lost is how many ounces of fluid lost?

Answer 53

16 oz.

Question 54

How to hydrate before activity

Answer 54

Hours before exercise to give adequate time for absorption of fluids and output of urine

Question 55

How many ounces to drink when weighting 88 pounds

Answer 55

5 oz every 20 min

Question 56

How many ounces to drink when weighting 132 pounds

Answer 56

9 oz. every 20 min

Question 57

What is the adequate intake of water daily for men?

Answer 57

3.5 L

Question 58

What is the adequate intake of water daily for women?

Answer 58

2.5 L

Question 59

How to hydrate after activity

Answer 59

Restore hydration levels prior to exercising by taking in food and fluids