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Nutrition [BIOL0030] > Final Exam > Flashcards

Final Exam Flashcards

1
Q

What is the purpose of vitamins?

A

Promote growth and health maintenance

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2
Q

What are the two classes of water soluble vitamins?

A

B and C

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3
Q

What are the four classes of fat-soluble vitamins?

A

ADEK

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4
Q

Do we need multivitamins?

A

Nope- can get everything from a balanced diet

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5
Q

Why is fortification of foods a concern for vitamins?

A

If too much fortification or consumption of fortified foods, can have vitamin toxicities

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6
Q

Why was 1994 an important year in the vitamin industry?

A

Supplements became unregulated based on a 1994 bill– allowed supplements to have whatever they wanted in them; concern for toxicities; no validity required for so-called “natural” sources

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7
Q

Why are vitamin supplements insufficient for vitamin intake?

A

Don’t supply phytonutrients like real food does, and doesn’t provide any real-food-related health benefits from a varied diet

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8
Q

What needs to happen in order for the body to use vitamins?

A

Need to be absorbed – won’t create toxicity if not absorbed

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9
Q

What does it mean to be a fat soluble vitamin?

A

Needs to be ingested with fat and transported in chylomicrons

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10
Q

What does it mean to be a water soluble vitamin?

A

May require transport molecules or something else specific in the GI tract, but can be easily transported in aqueous solutions

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11
Q

What chemical group do many (all?) B vitamins function as?

A

coenzymes – vitamin combines with a chemical group to form a functional coenzyme, which combines with another subunit to create the active enzyme; can be separated and reused after participating in a reaction

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12
Q

What does it mean for a B vitamin to become activated?

A

Has combined with a chemical group to create a functional enzyme subunit – but still must combine with another enzymatic subunit to become a fully functional enzyme

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13
Q

What is the general function of B vitamins?

A

Help with energy release in metabolism; do not supply energy themselves, but can make the metabolic process more productive

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14
Q

Why is frozen food so high in phytonutrients?

A

Because can have it on the plant longer – freeze right after it gets ripe, not before

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15
Q

Is organic a real thing?

A

Not really – many organic farms are right next to non-organic farms, so pesticides and chemicals may travel due to soil, air, water, etc.

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16
Q

What are the seven B vitamins?

A

Thiamin, riboflavin, niacin, B6, biotin, B12, folate

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17
Q

What is thiamin?

A

First B vitamin identified: “B1” – helps with energy production and carb metabolism

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18
Q

Name thiamin’s function.

A

Assists in energy production, helps with carb metabolism (conversion of pyruvate to acetyl-coA); nervous system health (because NS uses a lot of energy)

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19
Q

What is thiamin deficiency?

A

Beri-beri (“i can’t i can’t) – nervous system failure; also associated with Wernicke-Korsakoff syndrome in alcoholics

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20
Q

What are some sources of thiamin?

A

pork, lentils, bread and spaghetti from fortification

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21
Q

What is riboflavin?

A

B vitamin found in milk, pork

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22
Q

How does riboflavin respond to light/heat?

A

destroyed by light/heat – reason for opaque milk containers

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23
Q

What two electron carriers is riboflavin used as a coenzyme for?

A

FAD and FMN (can remember because of names: “flavin etc. etc.”

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24
Q

What part of metabolism is riboflavin important for?

A

electron transport chain – used in FAD and FMn electron carriers

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25
Q

What is riboflavin deficiency?

A

ariboflavinosis (rare in US) – inflammation in lips, mouth, tongue

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26
Q

What is niacin?

A

B vitamin synthesized from AA Trp

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27
Q

Where do you get niacin from?

A

Meat sources – can be synthesized from Trp

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28
Q

How does niacin function as a coenzyme?

A

NAD and NADP – “nicotinamide etc. etc.” for energy release in metabolism

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29
Q

Where in metabolism is niacin important?

A

glycolysis, TCA, ETC – used in NAD and NADP

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30
Q

What ia niacin deficiency?

A

pellagra: four Ds (dermatitis, diarrhea, dementia, death)

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31
Q

What are the four Ds of pellagra?

A

Dermatitis, diarrhea, dementia, death (because NAD and NADP are so necessary throughout all of metabolism)

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32
Q

How can you avoid pellagra on mostly-corn diets?

A

Treat the corn with an alkaline substance

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33
Q

What is niacin toxicity?

A

high blood pressure, cardiac arrhythmia, elevated blood sugar levels, impaired liver function (but DOES lower VLDL….)

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34
Q

What is biotin?

A

B vitamin: coenzyme in energy metabolism

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35
Q

Where can we find biotin?

A

liver, egg yolks, yogurt, nuts

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36
Q

What is vitamin 6?

A

pyridoxine (includespyridoxal, pyridoxine, and pyridoxamine) – help with pyridoxal phosphate coenzyme

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37
Q

Where is pyridoxal phosphate mostly used in the body?

A

Coenzyme for transamination and deamination (AA metabolism)k

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38
Q

What is Vitamin B6 deficiency?

A

related to anemia due to impaired hemoglobin and NT issues; but pretty difficult to become deficient

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39
Q

What is B6 toxicity?

A

irreversible nerve damage – DO NOT take B6 supplements

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40
Q

What is folate?

A

Part of THFA: tetrahydrofolic acid; involved in DNA synthesis

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41
Q

Where is folate used in the body?

A

DNA synthesis and metabolism of some AAs

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42
Q

Due to its function, what times during life is folate important?

A

Growth! Needed for DNA replication, etc. – very important in natal and childhood care

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43
Q

What happens with low folate?

A

increased risk of heart disease due to increase in homocysteine (oxidation risk)

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44
Q

What are some issues with folate supplementation?

A

can mask a B12 deficiency!!

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45
Q

What food sources are high in folate?

A

Fol-iage sources! Leafy greens, etc.

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46
Q

What is folate deficiency?

A

abnormal RBC, megaloblastic RBCs (because replicating cells an’t divide)

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47
Q

How does chemotherapy affect folate?

A

Blocks it – to prevent replication; this is why chemo is particularly bad for young children who are growing

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48
Q

What is Vitamin B12?

A

required for folate to function; releases it from THFA; maintains myelin on nerves

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49
Q

What is B12 deficiency?

A

pernicious anemia – immature RBCs; can cure if there’s sufficient folate, but need to be very careful when treating so as not to ignore B12 deficiency

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50
Q

Why must we be careful when treating B12 or folate deficiencies?

A

Excess folate can mask B12 deficiency – so if you just supply folate, you run the risk of perpetuating the B12 deficiency which can cause irreversible nerve damage; better to fix B12 just in case to prevent nerve damage and see if folate gets better as a consequences

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51
Q

What should you do if someone presents with pernicious anemia?

A

Test for folate AND B12 deficiency – don’t want to risk irreversible nerve damage from B12 deficiency by only fixing folate

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52
Q

Is B12 deficiency usually a dietary concern?

A

No – there are a lot of steps for absorption, so if you’re going to fix it, need to administer by injection

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53
Q

Is B12 related to weight loss?

A

NOPE! that’s a doctor scam – can’t charge if only giving weight loss advice, so just gave a B12 shot to be able to charge insurance

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54
Q

What is Vitamin C?

A

Ascorbic acid – antioxidant to help with immune system

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55
Q

What destroys Vitamin C?

A

oxygen, light, heat, contact with copper/iron cookware

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56
Q

What are the functions of Vitamin C?

A

antioxidant, helps maintain immune system, production of collagen, aids in iron absorption but only from plant sources

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57
Q

What it Vitamin C’s role in collagen synthesis?

A

Helps crosslinks for between collagen strands for healthy tissues

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58
Q

What is Vitamin C deficiency?

A

Scurvy! No crosslinks in collagen so get bleeding gums, etc.

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59
Q

How do antioxidants work?

A

free radicals have an unpaired electron that can damage lipoproteins, membranes, etc. – but Vitamin C can donate an electron to neutralize the free radical and minimize oxidation of other important molecules

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60
Q

What is required for absorption of fat soluble vitamins?

A

Lipid, bile, chylomicrons, and lymphatic system

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61
Q

Why are fat soluble vitamins more flexible in intake consistency than water soluble?

A

Stored in fat, so can keep stores of the vitamin for a while even if not ingesting it

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62
Q

Why are fat soluble vitamins a higher risk for toxicity?

A

Harder to excrete because they’re stored in fat

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63
Q

What does it mean that Vitamin A is preformed vs precursor?

A

Preformed is what we mean when we say Vitamin A (retinoids) – precursor is carotenoids which can be made into Vitamin A

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64
Q

Where are retinoids found?

A

Only in animal products

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65
Q

Where are carotenoids found?

A

Plant foods: reds, yellows, oranges

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66
Q

what are the functions of preformed vitamin A (retinoids)?

A

key role in night vision, help with cell differentiation, growth regulation (retinoic acid helps with acne)

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67
Q

What are the functions of the precursor vitamin A (carotenoids)?

A

need fat to be absorbed; yellows decrease risk of macular degeneration; overall decrease cancer risk

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68
Q

What happens with Vitamin A deficiency?

A

night blindness, long term permanent blindness, xeropthathalmia (lack of mucous synthesis in eye, becomes keratinized)

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69
Q

what happens with Vitamin A toxicity?

A

hip fractures in postmenopausal women; severe birth defects with use of RetinA or Accutane for skin conditions

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70
Q

What is vitamin D?

A

Sunshine vitamin: produced in skin after exposure to UV light; acts like a hormone in the body

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71
Q

What is cholecalciferol?

A

Active Vitamin D

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72
Q

What are the functions of Vitamin D?

A

Bone health, works with PTH at kidney level to retain more calcium; increases bone breakdown to release calcium into the blood

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73
Q

Can you suffer from Vitamin D toxicity?

A

No probably not

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74
Q

What is vitamin D deficiency?

A

prevents proper bone mineralization; abnormalities in bone structure; dietary calcium can’t be absorbed efficiently;

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75
Q

What does Vitamin D deficiency called in children vs adults?

A

Children: rickets (weak bones, bowed legs); Adults osteomalacia (bone and muscle pain, poor quality bone)

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76
Q

What does the book say happens due to Vitamin D toxicity?

A

Depositing of calcium in blood vessels and kidneys, cardiovascular damage, and possibly death

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77
Q

What is Vitamin E?

A

Eight forms, has antioxidant purposes

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78
Q

What is tocopherol?

A

four forms of Vitamin E (?)

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79
Q

What are the properties of alpha-tocopherol?

A

antioxidant properties

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80
Q

What does your intake need to include to use Vitamin E?

A

vegetable oils – especially EVOO

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81
Q

What does Vitamin E do in the body?

A

keeps LDL from being oxidized

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82
Q

How does Vitamin C interact with E?

A

C keeps E healthy

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83
Q

What is the function of Vitamin K?

A

coagulation

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84
Q

What are the names of Vitamin K found in plant vs animal sources?

A

phylloquinone in plants, menaquinone in animals

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85
Q

What is coumadin/warfarin?

A

anticoagulation medicine - interferes with Vitamin K activity

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86
Q

What percent of blood is water?

A

90%

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87
Q

What are some functions of water?

A

Tears to wash away dirt, synovial fluid to jubricate joints, saliva to help with chewing and swallowing, spinal fluid to protect against shock, body temperature regulation

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88
Q

When you’re thirsty, does that mean you’ve just gotten dehydrated?

A

No - thirst kicks in way after you become dehydrated

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89
Q

What are electrolytes?

A

Deficiency is related to fluid loss and medications

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90
Q

When can you get potassium toxicity?

A

supplements or renal disease

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91
Q

When can you get sodium toxicity?

A

very rarely

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92
Q

What is wrong with hypertension?

A

increased pressure against arterial wall – cardiovascular risk

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93
Q

What are risk factors for HTN?

A

genetics, age, diet, obesity, ethnicity, diabetes, smoking, stress, alcohol, limited physical activity

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94
Q

What is a dietary solution to HTN?

A

restrict sodium

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95
Q

What is the DASH diet?

A

to reduce sodium – controlled diet and food is provided; fruits and veggies (most contain potassium which is a major intracellular electrolte)

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96
Q

What are minerals?

A

Needed by body in small amounts for health and maintenance

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97
Q

What is the important thing about mineral intake?

A

Need correct proportion of intake of different minerals; bioavailability!!

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98
Q

What is bioavailability?

A

amount of mineral in food that is absorbed and available to body

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99
Q

What influences bioavailability of minerals?

A

phytates, tannins, oxalates, fiber

100
Q

How does plant foods affect mineral bioavailability?

A

harder to get– less available due to phytates, fiber, etc.

101
Q

What is an important factor in considering intake of multiple minerals?

A

Mineral to mineral interactions

102
Q

What are mineral to mineral interactions?

A

some minerals have same size, valence, etc. and compete for transport in body – if competing, not clear which one gets absorbed

103
Q

What does it mean that minerals act as cofactors?

A

incomplete enzyme partners with the mineral to complete the enzyme into an active one – may stay together or separate after reaction

104
Q

What is the most abundant mineral in the body?

A

Ca

105
Q

What is the function of calcium?

A

provides structure to bones and teeth, important regulatory roles

106
Q

How is calcium absorbed?

A

active transport and passive diffusion

107
Q

What is calcium absorption dependent on?

A

Vitamin D’s active form!!!!

108
Q

What affects the bioavailability of calcium?

A

Decreased in the presence of iron, tannins, fiber, phytates, and oxalates (don’t drink black tea with a meal or else won’t absorb calcium and iron)

109
Q

What is calcium’s role in the body?

A

solid mineral deposits in bones and teeth; found in intracellular bluid, blood, ECF; role in nerve transmission, muscle contractions, blood pressure regulation, release of hormones

110
Q

Is the blood level of calcium dependent on the diet?

A

nope – will maintain blood level

111
Q

How is blood calcium regulated?

A

high blood Ca: release calcitonin, prevents release of Ca from bone; low glood Ca: release PTH, acts at kidney, resorption or Ca from blood into bones; makes active Vitamin D to increase absorption at GI tract; makes Ca leave bone (at kidney and intestines; but if not ingesting, takes out of bones)

112
Q

How does the body respond to high blood Ca?

A

release calcitonin to prevent loss of Ca from bones (unnecessary bc already high Ca)

113
Q

How does the body respond to low blood Ca?

A

releases PTH to act at kidney; releases Ca from the bone; increases active Vitamin D to increase absorption of Ca in GI tract; increases absorption of Ca from blood

114
Q

What is oestoporosis?

A

loss of bone related to calcium deficiency; irreversible

115
Q

How is osteoporosis related to diet?

A

based on Ca balance: intake vs loss; want to increase Ca intake without simultaneously increasing loss in urine

116
Q

How is Ca lost in urine? what affects loss?

A

increased loss with meat/poultry/seafood (acidic environment which uses Ca to neutralize); increased loss with sodium; increased loss with low plant intake (because K prevents loss)

117
Q

How to strengthen bones?

A

Put weight on them!

118
Q

Is it useful to supplement with Ca?

A

Maybe but questionable – make sure to also have enough Vitamin D active form for absorption; but also related to kidney stones in ecess

119
Q

Is Ca-supplemented orange juice absorbed?

A

Yes - good substitute for lactose intolerant to ensure enough calcium (but plant products also have neough)

120
Q

Ca blocks absorption of what other minerals?

A

Fe, Mg, Cu

121
Q

How does Vitamin D interact with Ca?

A

Allows absorption: active VitD makes carriers for active transports of Ca into body at DNA level

122
Q

Where is most P found in body?

A

Alongside Ca in bones and teeth

123
Q

Which is more readily absorbed, P or Ca?

A

P

124
Q

What is P deficiency like?

A

bone loss, weakness, loss of appetite

125
Q

What is P toxicity like?

A

rare but can lead to bone resorption; increased P from soda intake or non-dairy creamers

126
Q

Where is most magnesium found?

A

Bones – essential for structural maintenance

127
Q

what are the two most abundant intracellular ions?

A

K and Mg in that order

128
Q

Where do we get Mg from?

A

Chlorophyll

129
Q

Why is Mg important?

A

cofactor for over 300 enzymes, like ATP production enzymes

130
Q

What is Mg deficiency like?

A

rare: present in alcoholism, malnutrition, kidney and Gi diseases, diuretics, eating disorders – nausea, muscle weakness and cramping, mental derangement, changes in blood pressure and heartbeat

131
Q

What is Mg toxicity like?

A

rare

132
Q

Where is sulfur found?

A

In protein food and S-containing AAs; or packaged food additives

133
Q

What vitamins contain sulfur?

A

some B: thiamin and biotin

134
Q

Name the seven trace minerals.

A

Fe, Zn, Cu, Se, I, Cr, F

135
Q

What does it mean to be a trace mineral?

A

less than 100 mg per day

136
Q

Why are trace minerals difficult to study?

A

difficult to remove from diet; rate of bioavailability is not well-known

137
Q

What’s the most important determinant for bioavailability of trace minerals?

A

Body’s need

138
Q

Where is Fe found?

A

Oxygen transport/storage – Hb and Mb

139
Q

What is hemoglobin?

A

transports oxygen from lungs to cells and CO2 back to lungs

140
Q

What is heme?

A

only found in animal products – more efficiently absorbed

141
Q

what is myoglobin?

A

found in dark meat; also for oxygen transport

142
Q

How is dietary iron absorbed?

A

into intestinal mucosal cells – mucosal block controls absorption into body

143
Q

How is iron transported into the body?

A

Ferritin stores, transferritin transports

144
Q

How is heme iron absorbed?

A

As part of the heme group – release the Fe once the group is in the intestinal mucosal cells

145
Q

How is nonheme iron absorbed?

A

ferrous form (2+)

146
Q

How does iron enter the blood?

A

Transformed from 2+ ferrous in storage to 3+ ferric in blood and binds to Tf for transport

147
Q

What is iron deficiency?

A

Can’t make Hb with insufficient iron, so have tiny/pale RBCs and can’t get enough oxygen to tissues; fatigue, pale, etc.

148
Q

What is pretty much the only way to get rid of iron that has already been absorbed by the body?

A

Bloodletting or menstruation

149
Q

What is iron toxicity?

A

life-threatening – damage to intestinal lining, abnormailities in body pH; shock and liver failure

150
Q

How does excess iron affect cardiac health?

A

accumulates in tissues like heart and liver, essentially rusting inside; contributes to Type 2 diabetes, heart disease, cancer

151
Q

What is hemochromatosis?

A

genetic disease of too much Fe in body

152
Q

What is zinc’s function?

A

essential for growth and development

153
Q

What food source has better absorption for zinc and why?

A

Animal products are better – in plants, have zinc bound by phytates that decrease bioavailability

154
Q

What is the most abundant intracellular trace element?

A

Zinc

155
Q

What enzyme and function does zinc play?

A

Superoxide dismutase – protecting cells from free radical oxidation damage

156
Q

How is zinc absorbed and transported?

A

brought into mucosal cells, forms metallothionein; passes into blood when needed

157
Q

What is copper’s function?

A

prevents certain types of anemia; transports iron to Hb

158
Q

What can decrease copper bioavailability?

A

Excess zinc

159
Q

Where do we get copper from in the diet?

A

organ meat; seafood, chocolate, nuts, whole-grains, etc.

160
Q

How is copper absorbed and transported?

A

High zinc stimulates metallothionein production, which preferentially binds copper and limits absorption; lost when mucosal cell dies and is excreted

161
Q

What is Selenium?

A

content in plant foods, depending on selenium content in soil – grains and seeds

162
Q

What is the function of Se?

A

part of enzyme glutathione peroxidase – neutralizes oxidation products; neutralizes peroxidase to prevent free radical formation

163
Q

What vitamin does selenium affect and how?

A

Vitamin E – sufficient selenium reduces need

164
Q

What is Keshan disease?

A

selenium deficiency – heart muscle gets oxidized and falls apart

165
Q

What food sources have iodine?

A

foods grown in soil near oceans or iodized salt

166
Q

Where is over 50% of the body’s iodine?

A

Thyroid gland

167
Q

What role does iodine play?

A

Metabolism because of involvement in many thyroid hormones

168
Q

What are goitrogens?

A

found in cabbage, cassava, millet – limit bioavailability of iodine

169
Q

What is goiter?

A

iodine deficiency – enlarged thyroid gland; TSH release doesn’t get stopped and enlarges thyroid

170
Q

What happens if you are iodine deficient during pregnancy?

A

Baby will have severe mental retardation

171
Q

When is iodine toxicity possible?

A

If you eat too much seaweed

172
Q

What is chromium and where is it found?

A

Brewer’s yeast, liver, nuts and whole grains; cooking in stainless steal and increase chormium content

173
Q

What is chromium involved in?

A

carb and lipid metabolism

174
Q

What is fluoride?

A

for dental health; in almost all soil, water, plants, and animals

175
Q

What does fluoride toxicity look like?

A

really hard, brown, speckled teeth

176
Q

What is fitness?

A

ability to perform routine physical activity without undue fatigue (including walking)

177
Q

What is training mean for the body?

A

that the body responds to stresses placed on it to improve fitness

178
Q

what is aerobic exercise?

A

increases HR, requires oxygen in metabolism (endurance exercises, lower intensity for longer time; uses cardiorespiratory system to deliver oxygen and nutrients to cell)

179
Q

how often should you do aerobic exercise?

A

3-5 times per week

180
Q

What is the benefit of aerobic exercise?

A

strengthens heart muscle, increases stroke volume, decreases resting heart rate

181
Q

what is hypertrophy?

A

increase in muscle size and strength due to stress or overload during exercise (strength training)

182
Q

how does exercise help with weight management?

A

greater proportion of muscle vs fat, so uses more energy and elevates metabolic rate if more muscle

183
Q

How does exercise affect the body’s set point?

A

lower it, increases use of lipid for energy

184
Q

How does long-term physical activity affect the body?

A

lowers set point, increases use of lipid for energy, increases LPL activity at muscle

185
Q

How does long-term exercise affect cardiovascular health?

A

decrease in blood pressure, decrease in fasting TG

186
Q

Does exercise affect HDL?

A

nope!

187
Q

How does long-term exercise help diabetes?

A

prevention or management: moves glucose into muscle even with insulin resistance

188
Q

how does exercise help bone and joint health?

A

weight-bearing exercise strengthens bone and counteracts osteoporosis risk

189
Q

How is exercise related to cancer risk?

A

possibly decreases: related to lower blood glucose and/or insulin

190
Q

What is maximum HR?

A

approximately 220-age; should exercise aerobically at 60-85% of MHR

191
Q

What are exercise recommendations based on level of exertion?

A

5-7 days a week for 30-60 minutes moderate, or 3-7 days a week 25-60 minutes virogous

192
Q

What is anaerobic metabolism?

A

can sustain for 30 seconds at beginning of exercise; uses glucose and converts into pyruvates but stops there because no oxygen present

193
Q

When does aerobic metabolism kick in?

A

2-3 minutes after starting

194
Q

How does anaerobic differ from aerobic metabolism?

A

Anaerobic: doesn’t use oxygen and stops at pyruvates (only 2 ATP); aerobic keeps going and gets 34-38 or something like that

195
Q

what do you need in order ot use lipid for energy?

A

oxygen

196
Q

level of what should be low for lipid use in exercise?

A

insulin

197
Q

Why should insulin be low in order to catabolize lipids?

A

insulin blocks HSL in fat cells, which releases FAs to blood (if insulin present, can’t do that)

198
Q

When is the best time to exercise to lose fat?

A

morning after waking up – no carbs present, and low insulin

199
Q

Why can you sometimes feel less hungry after exercise?

A

If you’re using fat as your energy source, then there will be FAs in the brain that shut off hunger signals

200
Q

How does training affect lipid use in energy?

A

decreases time to beta oxidation, increases size and number of mitochondria in muscles

201
Q

How does caffeine affect fat catabolism?

A

increases how long you use fat for

202
Q

What intensity is good for fat catabolism in exercise?

A

Low enough to keep it aerobic, since you need oxygen

203
Q

When do you use protein for energy?

A

only when you absolutely have to; take it from the muscle (bad)

204
Q

What is the purpose of using protein for energy?

A

Break down into AAs to use in gluconeogenesis or deaminate to use products in TCA cycle

205
Q

How does exercise intensity affect energy use?

A

higher intensity means more glucose used (because more anaerobic); lower intensity means that in addition to glucose, can start using lipids because oxygen is present

206
Q

What is VO2 max?

A

maximum volume oxygen consumed per unit time; varies by individual

207
Q

Why is VO2 max useful?

A

can use to measure intensity of exercise

208
Q

How does training affect Vo2 max?

A

can increase it

209
Q

What is fatigue?

A

depletion of liver glycogen, blood glucose drops, get fatigued because little energy left

210
Q

What’s the problem is anaerobic exercise?

A

glycolysis produces NADH and NAD is used up; pyruvate + NADH makes lactic acid and NAD so that glycolysis can continue (need NAD!!!)

211
Q

What are the energy needs of athletes?

A

majority of calories should come from carbs, need dietary fat, and protein

212
Q

What is instant energy?

A

From stored ATP – creatine phosphate in muscles

213
Q

What is the appropriate energy need for carbs?

A

6-9g/kg lean weight

214
Q

What lipids are good for lipid energy needs?

A

EVOO, nuts, avocados, butter (NON PUFAs because want to avoid oxidation)

215
Q

Why is the nutritional need focus on carbs?

A

only nutrient that can be metabolised anaerobically

216
Q

What does it mean to fill glycogen stores?

A

Liver (for blood glucose maintenance), muscles (for activity)

217
Q

What is carboloading?

A

increasing muscle stores of glycogen; involves overexercising without carbs, then tapering and increasing carb intake; requires decreasing physical activity before event

218
Q

What is the benefit of water for exercise?

A

eliminate heat, transport oxygen and nutrients to muscles, remove waste products

219
Q

When do you feel thirsty?

A

well after you’re dehydrated!

220
Q

What’s better for exercise, sports bars or flavored milk?

A

flavored milk – doesn’t have added sugar, chocolate, etc. – milk helps boost insulin to store things quickly after exercise

221
Q

What is hyponatremia?

A

if lose enough water and sodium in sweat, need to replace sodium too – this is deficiency in sodium after exercise and can be dangerous

222
Q

What are functional foods? Why?

A

grapes, olives, tomatoes– foods that have extra function beyond usual; LOTS of phytonutrients

223
Q

What is the best starch for food as medicine?

A

whole grains

224
Q

Why are whole grains good?

A

insoluble fiber, phytonutrients, Se/Fe/Zn/Mg/Cu; related to lower body weight and less weight gain over time; decrease in CVD and some cancers

225
Q

What fruits and veggies are good for food as medicine?

A

dark produce: carotenoids help with cancer protection; cruciferous veggies – have glucosinates for cancer protection

226
Q

Why is dark produce good?

A

Carotenoids (especially if frozen) – help in cancer protection

227
Q

What’s the best way to prepare dark produce?

A

In some sort of oil – carotenoids are fat soluble

228
Q

Why are cruciferous foods good?

A

Glucosinolates – cancer protection; water soluble so don’t steam/boil; best prepared with fat

229
Q

What’s the best way to prepare cruciferous veggies?

A

With fat; do not steam or boil because the glucosinolates are water soluble and will be lost

230
Q

Why is fructose not very good?

A

Not converted in glucose, but stored as fat

231
Q

What happens to fructose?

A

converted into fat

232
Q

What happens to galactose?

A

mostly converted into glucose in liver

233
Q

What happens to excess glucose?

A

stored as fat

234
Q

Why is red meat a risk factor?

A

HCA from char, increases insulin, arachidonic acid increases oxidation, ketosis from low carbs oxidies the LDL, increases CA secretion, and low in plant foods

235
Q

Why are tree nuts not good for snacking?

A

people overeat them

236
Q

What is the relationship between tree nut lipids and body weight?

A

inverse – lower body weight and less weight gain over time (because of insoluble fiber - don’t absorb all of the fat)

237
Q

What is the benefit of tree nut lipids?

A

trace minerals and phytonutrients (espeically Brazil nuts for selenium)

238
Q

What is the result of low-fat high-carb diets?

A

increase in VLDL (decreases LDL by consequence), decrease HDL; increase in fasting blood glucose and insulin (increases risk of CVD)

239
Q

Are high-carb, low-fat diets good?

A

No – increased blood glucose and insulin (bad), decreased HDL (bad) [but do decrease LDL by increasing VLDL]

240
Q

What is the benefit of dietary lipid?

A

improves satiety, improves taste, transports vitamins, carotenoids, maybe glucosinolates

241
Q

How do lipids increase satiety?

A

increases secretion gastric inhibitory peptide to slow stomach emptying; secretion of CCK to hypothalamus to shut off hunger signals

242
Q

What are the benefits of EVOO?

A

decreasing heart disease and many cancers – doesn’t oxidize, contains antioxidants, increases insulin sensitivity, decreases BP, decreases inflammation; phytonutrients like squalene

243
Q

What is squalene?

A

phytonutrient in EVOO – inhibits tumors and blocks UV in skin

244
Q

What determines protein need?

A

lean tissue (0.8g/kg body weight)

245
Q

What determines when body produced proteins?

A

if energy needs are met first, before AA can be used for synthesis

246
Q

What happens to amino acids?

A

synthesis of skeletal muscle, storage of excess as fat

247
Q

Describe the food as medicine philosophy

A

plant-based is better than meat, whole grain is better, veggies (dark and cruciferous are best), EVOO and limit vegetable seed oils

Nutrition [BIOL0030] (3 decks)

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