nutrition

Question 1

what is Hans-benedict equation

Answer 1

weight height age

Question 2

what is physical activity level (PAL)

Answer 2

total energy expenditure/basal metabolic rate

Question 3

what is METs

Answer 3

energy expenditure/sitting quietly
compendium of METs

Question 4

energy balance= ?

Answer 4

energy intake - energy expenditure

Question 5

issues with energy intake- energy expenditure

Answer 5

hunter gatherer are more active, but expend the same energy to people in industrialised societies

hormones like insulin and glucagon also play a role, certain foods satiate you more than others

Question 6

what is energy density

Answer 6

energy per unit mass

relevance: energy dense foods can contribute to adiposity, weight gain

high fibre foods and high water without increasing the calories

Question 7

what is a nutrient

Answer 7

any chemical substance that is obtained from food and used in the body for metabolic processes

Question 8

what are the macronutrients

Answer 8

carbohydrates

lipids

proteins

Question 9

what are micronutrients

Answer 9

vitamins

minerals

Question 10

how many vitamins are there

Answer 10

13

Question 11

what are the fat soluble vitamins

Answer 11

ADEK
likely to be toxic if supplemented

Question 12

where are the vitamins ADEK stored

Answer 12

within cells associated with fat

Question 13

what are the water soluble vitamins

Answer 13

9 of them

C and B group

Question 14

difference between water soluble and fat soluble vitamins

Answer 14

water soluble vitamins are easily excreted whereas fat soluble vitamins are not readily exerted

water soluble vitamins are easy to be in a deficit whereas fat soluble vitamins are more likely to reach toxic levels if supplemented\

water soluble vitamins circulate freely in fluid compartments of the body whereas fat soluble vitamins are stored within the fat associated cells

Question 15

what are minerals

Answer 15

include macrominerals

eg.
Ca, P, Mg, Na, K, Cl, and S - you require approx. 100mg/day

eg.Trace minerals include Fe, Zn, Cu, Se, I, Cr, F, Mn, Mb

Question 16

where is iron absorbed

Answer 16

in the duodenum of the small intestine

Question 17

Iron in our foods, and eventually in our cells as well, is normally found in a 3+ oxidation state (“ferric iron”, “ferritin”) but iron in this state cannot be absorbed.

how do we solve this issue?

Answer 17

Vitamin C in the membrane protein vitamin C ferrireductase helps to reduce iron into 2+ state, enabling transport of iron via the apical membrane of the enterocyte.

Question 18

what happens to excess iron

Answer 18

Excess iron is transported to the liver and stored as ferritin.
Small amounts of ferritin are secreted into the blood.

Question 19

where is vitamin D produced

Answer 19

Vitamin D is produced in the skin and absorbed from food in a non-bioactive form.

Question 20

what is vitamin D converted into

Answer 20

Vitamin D must first be converted into 25-dihydroxyvitamin D in the liver, before further activation in the kidney to form 1, 25-dihydroxyvitamin D, also known as calcitriol.

Question 21

what is calcitriol ( 25-dihydroxyvitamin D) important for

3 reasons

Answer 21

Calcitriol is important to calcium metabolism (and consequently bone health) as it:
Enables intestinal absorption of Ca2+ and PO42-
Promotes resorption of bone by osteoclasts
Facilitates renal reabsorption of Ca2+ and PO42-

Question 22

what do parietal cells secrete

Answer 22

HCL and intrinsic factor

Question 23

what is the importance in intrinsic factor in vitamin B12

Answer 23

B12 is bound to intrinsic factor in the stomach which is necessary for B12 absorption which takes place in the terminal ileum.

Question 24

how does autoimmune gastritis/ pernicious anaemia cause B12 deficiency

Answer 24

Pernicious anaemia / autoimmune gastritis reduces secretion of intrinsic factor, leading to B12 deficiency.

Question 25

Upper Level of intake (UL):

Answer 25

Highest average daily nutrient intake level likely to pose no adverse effects to health

Question 26

Recommended Dietary Intake (RDI):

Answer 26

Daily nutrient intake required to meet the needs of 97-98% of all individuals

Question 27

Estimated Average Requirement (EAR):

Answer 27

Daily nutrient levels estimated to meet the requirements of 50% of individuals

Question 28

Adequate Intake (AI)

Answer 28

Average daily nutrient intake based on observed or experimentally derived estimates of a nutrient intake by groups of healthy people. It is used when EAR/RDI cannot be determined

Question 29

Estimated Energy Requirement

Answer 29

Daily energy intake required to maintain energy balance in a healthy adult

Question 30

Suggested Dietary Target (SDT)

Answer 30

Daily intake from food and beverages for certain nutrients that help in the prevention of chronic disease

Question 31

5 things to memorise( health advice)

Answer 31

To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs Enjoy a wide variety of nutritious foods from these five groups every day: Limit intake of foods containing saturated fat, added salt, added sugars and alcohol Encourage, support and promote breastfeeding Care for your food; prepare and store it safely

Question 32

what percent of Australia actually follows the dietary guideline

Answer 32

Approximately 2% of Australians consume a diet which follows the recommended serves in the Australian Dietary Guidelines

Question 33

healthy literacy types (environment and individual)

Answer 33

Environment: Infrastructure, policies, people and relationships which can help motivate healthy eating Individual: Individual skills, knowledge and motivation which can motivate healthy eating (e.g. Prochaska-Diclemente cycle of change)

Question 34

4 dietary myths

Answer 34

Carbohydrate-insulin hypothesis Carbohydrate does not lead to insulin rise and insulin resistance (e.g. Diabetes) Coconut Oil > Saturated fat sources No evidence that coconut oil should be viewed differently from other sources of saturated fat High protein intake causes renal failure Protein in diet does not exacerbate chronic renal failure High protein intake reduces bone density High protein helps with bone density