Midterm

Question 1

What are tolerable upper intake levels (TUIs)

Answer 1

A tolerable upper intake level represents the recommended maximum daily intake for a given nutrient.

Question 2

What are recommended dietary allowances?

Answer 2

daily nutrient levels meeting the nutritional needs of 97 to 98 percent of healthy individuals.

Question 3

What are adequate intakes and when are they used?

Answer 3

adequate intakes are daily intake levels assumed to be adequte for most healthy people. They are used when there isnt enough research to establish a recommended dietary allowance.

Question 4

What are acceptable Macro-nutrient distribution ranges?

Answer 4

ranges of protein, carbohydrate and fat intake that provide adequate nutrition, and they are associated with a reduced risk for chronic disease.

Question 5

What is the difference between the way that AMDRs are expressed and the way that other dietary designations are expressed

Answer 5

The AMDR is a percentage whereas the others are amounts.

Question 6

What is the recommended calorie intake for a four to eight year old girl?

Answer 6

1200-1800

Question 7

What is the recommended calorie intake for a 9-13 year old girl?

Answer 7

1400-2200

Question 8

what is the recommended calorie intake for a 14 to 18 year old girl?

Answer 8

1800-2400

Question 9

what is the recommended calorie intake for an 19 to 30 year old lady

Answer 9

1800-2400

Question 10

what is the recommended calorie intake for an 31-50 year old lady?

Answer 10

1800-2200

Question 11

what is the recommended calorie intake for an 51+ lady?

Answer 11

1600 to 2200

Question 12

What is the recommended calorie intake for a 4 to 8 year old man?

Answer 12

1200 to 2000

Question 13

what is the recommended calorie intake for a 9 to 13 year old man?

Answer 13

1600 to 2600

Question 14

what is the recomended calorie intake for a 14 to 18 year old man?

Answer 14

2,000 to 3200

Question 15

what is the recommended calorie intake for a 19 to 30 year old man>

Answer 15

2400 to 3000

Question 16

What is the recommended calorie intake for a 31 to 50 year old man?

Answer 16

2200 to 3000

Question 17

what is the recommended calorie intake for a 51 + man?

Answer 17

2000 to 2800

Question 18

what is a kilocalorie?

Answer 18

a unit of measure used to quantify the amount of energy in a food.

Question 19

how much did American calorie consumption increase from 1970 to 2008?

Answer 19

from 2,167 to 2,614 per day

Question 20

what percentage of the human body is water by weight

Answer 20

50 to 70 percent

Question 21

What are the general recommendations of water intake for women and men?

Answer 21

9 glasses a day for women

13 cups for men from all beverages and food.

Question 22

what percent of our daily water needs are met through food?

Answer 22

20 percent

Question 23

water is a major component of____. ______ does what?

Answer 23

blood.

Blood carries oxygen and nutrients to the tissues, removes metabolic wastes and keeps cells in working order.

Question 24

water does what in the system?

Answer 24

bathes cells
maintains ph balance
maintains fluid and electrolyte balance
transports molecules and cells throughout the body.

Question 25

water needs vary according to what>

Answer 25

dietary factors, age, size overall health, environmental temperature and humidity, and exercise.

Question 26

what medical siruations might require additional water

Answer 26

cystic fibrosis, kidney problems, old age, very young age, diarrhea.

Question 27

hat next to water, are the most abundant substances in the human body?

Answer 27

proteins

Question 28

proteins are called "bodybuilders" because of their role in developing and repairing ____________

Answer 28

muscles skin bone and blood cells

Question 29

proteins are the key elements of __________

Answer 29

antibodies that protect us from disease, enzymes that control chemical activities int the body, and hormones that regulate body function.

Question 30

proteins help transport __________ to all body cells and help supply _____________ when _____________ are not available.

Answer 30

iron oxygen and nutrients source of energy fats and carbohydrates

Question 31

what does your body break down proteins into?

Answer 31

amino acids

Question 32

how many amino acids are there?

Answer 32

20

Question 33

how many amino acids are essential (the body cant produce them)

Answer 33

9

Question 34

What is a dietary protein that supplies all essential amino acids called?

Answer 34

a complete protein

Question 35

What is always a complete protein?

Answer 35

animal protein

Question 36

what is the AMDR for protein?

Answer 36

10 to 35 percent of calories

Question 37

what are some examples of complimentary incomplete proteins that can be used to make complete protein?

Answer 37

Legumes and grains Legumes and nuts and seeds green leafy vegetables and legumes green leafy vegetables and nuts and seeds and legumes

Question 38

how much protein per day should an adult consume

Answer 38

.8 grams per kilogram of bodyweight

Question 39

under what circumstances might a person need extra protein?

Answer 39

if pregnant, fighting off a serious infection, recovering from surgery or blood loss, or recovering from burns.

Question 40

do carbohydrates or proteins make a person feel full and satisfied for longer?

Answer 40

proteins.

Question 41

how often should you eat fish and what for

Answer 41

2wice a week to reduce saturated fat and cholesterol levels and increase omega-3 fatty acids

Question 42

what do carbohydrates do?

Answer 42

supply us with the energy needed to sustain normal daily activity.

Question 43

how many calories per gram do both carbohydrates and proteins provide?

Answer 43

4

Question 44

what are carbohydrates easily converted into?

Answer 44

glucose

Question 45

where are simple carbohydrates found?

Answer 45

fruit, many vegetables, and dairy.

Question 46

what is the most common form of simple carbohydrate?

Answer 46

glucose

Question 47

what are glucose and fructose or fruit sugar?

Answer 47

monosaccharides

Question 48

what are disaccharides? what are some examples?

Answer 48

combinations of two monosaccharides | . Lactose and Maltose

Question 49

where are complex carbohydrates, or, polysaccharides found?

Answer 49

grains, cereals, legumes and other vegetables.

Question 50

what are the main types of polysaccharides?

Answer 50

starches, glycogen and fiber.

Question 51

what make up the majority of the complex carbohydrate group?

Answer 51

starches, which come from flour, bread, rice, potatoes, corn, oats, barley et al.

Question 52

wat does the body break down starches into?

Answer 52

glucise

Question 53

polysaccharides can also be stored in body muscles as ____________ pending its release as glucose.

Answer 53

glycogen

Question 54

what is fiber?

Answer 54

the indigestable portion of plant foods that helps move foods throug the digestive system, delays absorption of cholesterol and other nutrients and softens stools by absorbing water.

Question 55

What is fiber only found in?

Answer 55

vegetables.

Question 56

What are some examples of soluble fibers?

Answer 56

pectins, gums, and mucilages,

Question 57

what do soluble fibers do in water?

Answer 57

form gel-like substances, and can be digested easily by bacteria in the colon.

Question 58

sudies have shown that eating _____ servings of whole grains can reduce cardiovascular disease risk by as much as ________ percent.

Answer 58

2.5 21

Question 59

what percent of american adults eat no whole grains on a given day?

Answer 59

42 percent

Question 60

how many grams of fiber does the average american consume daily?

Answer 60

15.9

Question 61

What is the recommended amount of daily fiber?

Answer 61

25 men to 38 grams women

Question 62

where are insoluble fiber s found?

Answer 62

most fruits and vegetables found?

Question 63

where are most soluble fibers found

Answer 63

berries, citrus fruits, oat brans, dried beans.

Question 64

what is the AMDR for carbohydrates?

Answer 64

45 to 60 percent of total calories.

Question 65

what kind of cancer risk is reduced by consumption of fiber?

Answer 65

colorectal

Question 66

what condition relate to constipation does fiber help protect against?

Answer 66

diverticulosis: tiny bulgesthat form on the large intestinal wall and become irritated from the strain of constipation

Question 67

how does insoluble fiber help reduce constipation and discomfort?

Answer 67

by absorbing moisture and producing softer stools.

Question 68

what does fiber help delay or reduce the absorption of?

Answer 68

dietary cholesterol

Question 69

How does soluble fiber relate to blood sugar?

Answer 69

soluble fiber improves control of blood sugar.

Question 70

what is contained in the bran of a wheat kernel?

Answer 70

high fiber b vitamins phytochemicals minerals

Question 71

what is contained in the germ of a wheat kernel?

Answer 71

``` vitamin E healthy unsaturated fats antioxidants phytochemicals minerals b vitamins ```

Question 72

what is contained in the endosperm of a wheat kernal?

Answer 72

starch protein b vitamins

Question 73

how many calories per gram do fats provide?

Answer 73

9 calories

Question 74

fats are a significant source of the body's _________

Answer 74

fuel

Question 75

fats play a vital role in_____________

Answer 75

maintaining healthy skin and hair insulating body organs against shock maintaining body temperature promoting healthy cell function

Question 76

what percent of total body fat do triglycerides make up?

Answer 76

about 95 percent

Question 77

what happens when we consume too many calories from any source?

Answer 77

the liver converts the excess into triglycerides which are stored through our bodies.

Question 78

what is the most common form of fat circulating in the blood?

Answer 78

triglycerides.

Question 79

How much is the recommended intake for cholesterol a day?

Answer 79

less than 300 milligrams

Question 80

do we need to consume cholesterol

Answer 80

no. our liver makes all we need.

Question 81

can triglycerides and cholesterol travel independently in the bloodstream?

Answer 81

no, they are "packaged inside protein coats to form compounds called lipoproteins.

Question 82

what is the benefit og high density lipoproteins

Answer 82

high density lipoproteins are relatively high in protein and low in cholesterol and triglycerides. they remove cholesterol from dying cells and plaques within blood vessels

Question 83

what are low density lipoproteins like?

Answer 83

high in cholesterol and triglycerides and low in protein

Question 84

what happens to ow density lipoproteins not taken up by body cells

Answer 84

they degrade and release cholesterol into the bloddstream