Chapter 9 - Basic Nutrition Factors in Health

Question 1

The average daily nutrient requirement adequate for meeting the needs of most healthy peole within each stage of life and sex.

Answer 1

Recommended Daily Allowance (RDA)

Question 2

The average daily nutrient intake level recommended when a RDA cannot be established.

Answer 2

Adequate Intake (AI)

Question 3

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

Answer 3

Tolerable Upper Intake Level (UL)

Intakes above the UL increase potential risk of adverse effects.

*Intake from all sources including food, water and supplements.

Question 4

The average daily nutrient intake level consisdered sufficient to mee the needs of the healthy population within each life stage and sex.

Answer 4

Estimated Average Requirement (EAR)

Question 5

Males and females in all age groups have a high prevelance of inadequacy of (2):

Answer 5

Vitamin E

Magnesium

Question 6

Sources of vitamin E:

Answer 6

Oils, nuts, seeds

Question 7

Sources of magnesium

Answer 7

Nuts and seeds (pumplin seeds, almonds, and cashews) and beans, including mung beans and lima beans.

Question 8

Over the age of two, the mean usual intakes of _____ and _____ are below the Daily Reference Intake.

Answer 8

Fiber; Potassium

Question 9

Foods that are high in calcium:

Answer 9

Dairy foods, fortified beverages (soy beverages, orange juice), and canned sardines are excellent sources of calcium.

Question 10

Sources of Vitamin D

Answer 10

Fatty fish, fortified beverages (milk, orange juice, soy beverages) and fortified yogurt.

Question 11

Sources of iron:

Answer 11

Red meat, iron-fortified cereals, and beans are excellent sources of iron.

Question 12

Sources of folate:

Answer 12

Beans, peas, peanuts, and sunflower seeds.

Question 13

Vitamin ____ is affected by insufficient HCL in the stomach, found in about 10-30% of adults.

Answer 13

B₁₂

Question 14

Adults over the age of ____ are encouraged to consume foods fortified with snthetic vitamin B₁₂ or take dietary supplements, because their bodies cannot absorb vitamin B₁₂ from these sources.

Answer 14

50 years old

Question 15

Sources of B₁₂

Answer 15

Animal foods, fortified nutritional yeast, and fortified cereals. Beef, lamb, veal and fish are the best sources.

Question 16

Composed of carbon, hydrogen, oxygen and nitrogen.

Answer 16

Protein

Question 17

What are the nonessential amino acids:

Answer 17

1. Alanine
2. Asparagine
3. Aspartic Acid
4. Glutamic Acid

Question 18

What are the essential amino acids:

Answer 18

1. Histadine
2. Isoleucine
3. Leucine
4. Lysine
5. Methionine
6. Phenylalanine
7. Threonine
8. Tryptophan
9. Valine

Question 19

What are the conditionally essential amino acids?

Answer 19

1. Arginine
2. Cysteine
3. Glutamine
4. Glycine
5. Proline
6. Serine
7. Tyrosine
8. Ornithine

Question 20

What does it mean to be a conditionally essential amino acid?

Answer 20

Typically not essential though they beome essential and therefore must be obtained through the diet, during times of illness and stress.

Question 21

What is the only plant-based protien that contains all nine essentail amino acids?

Answer 21

Soy

Question 22

When caloric intake goes down, protein requirements go up.

Protein needs go up as a percentage of total caloric intake by ~1% for every ___-calorie decrease below 2,000 calories.

Answer 22

100-calorie

Question 23

What is the Macronutrient Distribution Range (AMDR) for protien, which covers a wide range of protein intake:

Children 1-3

Children 4-18

Adults > 18

Answer 23

5-20%

10-30%

10-35%

Question 24

Sports dietitians should first establish an athlete’s protein intake and then add CHO and fat as determined by total caloric needs.

Answer 24

1. Calculate Calories
2. Calculate Protein
3. Calculate CHO/Fat

Question 25

Research suggests that supplemental, but not dietary prtoein increases calcium losses through urine in healthy individuals consuming 0.7-2.1g/kg. However, both urinary calcium excretion and ______ \_\_\_\_\_\_ ______ increases.

Answer 25

Intestinal calcium absorption

Question 26

Adults in general fitness program can likely meet their protein requiremnts by consuming:

Answer 26

0.8-1.0 g/kg of BW

Question 27

Aerobic Endurance Athlete Protein Requirement:

Answer 27

1.0-1.6 g/kg of BW

Question 28

Strength athlete protein requirement

Answer 28

1.4-1.7 g/kg of BW

Question 29

Combination athletes protein requirement

Answer 29

1.4-1.7 g/kg of BW per day

Question 30

Protein consumed after exercise increases MPS and muscle sensitivity to amino acids for about ___ hours after a bout of exercise.

Answer 30

48 hours

Question 31

Monosaccharides (3):

Answer 31

Glucose Fructose Galactose

Question 32

Causes less insulin secretion than other sugars.

Answer 32

Fructose

Question 33

Dissarcharides

Answer 33

Sucrose Lactose Maltose

Question 34

Sucrose

Answer 34

Glucose + Fructose

Question 35

Lactose

Answer 35

Glucose + Galactose

Question 36

Maltose

Answer 36

Glucose + Glucose

Question 37

Also known as complex carbohydrates, contain thousands of glucose units. Example: Starch, fiber and glycogen.

Answer 37

Polysaccharides

Question 38

How much glycogen is in the human liver and muscle (relative)?

Answer 38

15g of glycogen per kg of bodyweight

Question 39

How much glycogen is stored in skeletal muscle? How much is stored in the liver?

Answer 39

3/4 of glycogen is stored in the skeletal muscle; 1/4 of glycogen is stored in the liver.

Question 40

The glycemic index (GI) ranks carbohydrates according to how quickly they are digested and absorbed, and therefore raise blood glucose levels in the \_\_-hour time period after a meal

Answer 40

2-hour time period

Question 41

What is the reference food for the glycemic index?

Answer 41

Glucose or white brad (GI = 100)

Question 42

Takes the amount of CHO, in grams, ina portion of food into account of glycemic index.

Answer 42

Glycemic-Load \*More realistic gauge.

Question 43

DRI of Fiber (Men/Women)

Answer 43

Women = 21-29 g/day Men = 30-38 g/day

Question 44

CHO Recommendation: Aerobic endurance athletes training \> 90 minutes/day at moderate intensity (70-80% VO_2max)

Answer 44

8-10 g CHO per kg of body weight per day

Question 45

CHO Recommendations: Athletes who participate in strength, sprint, and skill activities

Answer 45

~5-6g CHO per kg of body weight per day

Question 46

Within ____ minutes after aerobic endurance training, ~ \_\_\_\_g of high glycemic CHO per kg of bodyweight should be consumed to quickly stimulate glycogen resynthesis

Answer 46

30 Minutes; 1.5g of high GI CHO per kg of bodyweight

Question 47

The body can/cannot make omega-6 and omega-3 fatty acids.

Answer 47

Cannot

Question 48

What recommendation in regards of total calories should be made with saturated fat?

Answer 48

\< 10% of total calories

Question 49

LDL Range

Answer 49

\< 100: Optimal 130-159: Borderline High 160-189: High ≥ 190: Very High

Question 50

Total Cholestrol Range

Answer 50

\< 200: Desirable 200-239: Borderline High ≥ 240: High

Question 51

HDL Range

Answer 51

\< 40: Low ≥ 60: High

Question 52

Which B-vitamin is stored in the liver for years?

Answer 52

B₁₂

Question 53

Water AI (Men/Women)

Answer 53

3.7 L and 2.7 L

Question 54

Athletes should try to prevent water losses exceeding \_\_% of body weight while also restoring electrolytes lost through sweat.

Answer 54

2%

Question 55

Each 1-lb lost during training/practice represents \_\_\_-ounces of fluid.

Answer 55

16

Question 56

Sweat rate =

Answer 56

Preexercise Body Weight - Postexercise Body Weight + Fluid Intake During Exericse - Urine Volume Produced

Question 57

Electrolyres lost in sweat in order:

Answer 57

* Sodium Chloride * Potassium * Magnesium * Calcium

Question 58

Potassium rich foods:

Answer 58

Tomatoes, Citrus Fruits, Melons, Potatoes, Bananas, and Milk

Question 59

Fluid Replacement Guidelines: Preactivity

Answer 59

Prehydrate

Question 60

Fluid Replacement Guidelines: During Activity

Answer 60

* Children * \> 88 pounds * 5 ounces of cold water or flavored, salted beverage every 20 minutes * \> 132 pounds * 9 ounces of cold water or flavored, salted beverage every 20 minutes * Adults * Individualized * 20-30 mEq of Na+ per liter * 2-5 mEq of Potassium per liter * CHO concentration of 5-10% * Mixtures do better than single CHO sources.

Question 61

Fluid Recommendation Guidelines After Activity

Answer 61

* Athletes should consume adequate food and fluids, as well as sodium to restore hydration. * If dehydration is significant or the athlete has \< 12 hours before the next exercise bout, a more aggressive approach is warranted * 1.5 L of fluid (w/ electrolytes) for each kg of body weight lost (0.7 L for each pound of body weight)