Nutrition

Question 1

Body mass index (BMI)

Answer 1

Means of measuring obesity that uses a formula along with an individuals weight and height to calculate wether his or her level of fatness is within normal weight boundaries, underweight, or obese

Question 2

Complex carbohydrates

Answer 2

Types of carbohydrates that are made up of starches and fiber (cellulose)

Question 3

Digestion

Answer 3

Process by which food is broken down in the gastrointestinal (GI) tract, releasing nutrients for the body to use.

Question 4

Nitrogen balance

Answer 4

A balance between the amount of nitrogen invested in the form on protein, level of nitrogen utilized by the body, and the nitrogen excesses removed from the body by the kidneys

Question 5

Simple carbohydrates

Answer 5

Also known as simple sugars, this type of carbohydrate is chemically made up of one or two sugar molecules that are absorbed rapidly.

Question 6

Macronutrients

Answer 6

Required daily in large amounts. 
Protein
Carbohydrate
Fats
Water
Minerals

Question 7

Micronutrients

Answer 7

Required daily in smaller amounts
Vitamins
Trace minerals

Question 8

Dietary guidelines for Americans 2010 (3 areas of emphasis)

Answer 8

Eat in moderation

Eat only the amount required for activity level

Eat more nutrient-rich, densely-loaded with nutrients foods

Question 9

Dietary Guidelines for Americans 2010

Answer 9

Reduce saturated fats to <10% of total calories consumed each day

Reduce calories consumed from solid fats and sugar

Reduce sodium intake to <2300mg daily and <1500mg for those with elevated blood pressure, diabetes, or renal disease, and all African Americans

Consume more while grains than refined grains

Use more reduced-fat dairy products

Increase servings or fruits, veggies, and sea food

Question 10

MyPlate says…

Answer 10

Half of food from fruits and veggies (more veggies than fruit)

Half plate of food from grains and protein
(More grains than protein)

Question 11

Water

Answer 11

Essential for life

Accounts for 55-60% of body weight in the adults female and 60-65% in male and 65-70% in full term newborns and infants

Is the major component of blood and urine

Each individual cell of each organ is dependent on water for optimal functioning

Question 12

Functions of water

Answer 12

Maintenance of body temperature

Blood pressure maintenance

Flush out toxins

Carry nutrients to cells

Lubrication for ear, nose, and mouth

Question 13

Recommended water intake

Answer 13

6-8 glasses of 8-ounces a day

1440-1920mL

Question 14

Factors affecting fluid needs

Answer 14

Activity/exercise/exertion (increase)

Health status/disease (increase or decrease)

Fever/vomiting/diarrhea/infection
(Increase)

Age: the very young and elderly may have lower needs

Body fat requires more water than muscles

High environmental temperature increases need

Pregnancy and lactation increases need

Question 15

Body functions that require protein

Answer 15

Production of heat and energy

Building new tissue

Manufacturing hormones, enzymes, antibodies

Maintain acid-base balance

Assist in maintaining fluid balance between cells and blood stream

Question 16

Nitrogen balance

Answer 16

Ingested nitrogen (In form of protein) must balance with level of nitrogen utilized by body and excess that are removed from body by kidneys

For every 1g of urinary nitrogen excreted, 6.25g of protein must be ingested

Question 17

Positive nitrogen balance

Answer 17

More nitrogen ingested than excreted.

Need for tissue growth

Question 18

Negative nitrogen balance

Answer 18

Inadequate ingestion of nitrogen to equal excretion level

Occurs in malnutrition

Causes loss of muscle tone, weight loss, failure to heal/repair tissue, and growth retardation

Question 19

Nine essential amino acids

Answer 19

Most important

Must be obtained from food sources; the body is unable to produce them

Question 20

No essential amino acids

Answer 20

Produces by liver

Another essential to diet

Question 21

Conditional amino acids

Answer 21

Become less essential only when an individual is stressed or ill with certain conditions

Question 22

Complete protein

Answer 22

Contain all 9 essential amino acids

Found in meat, fish, eggs, milk products, sesame, peanuts, whitefish, pork, beef, spy.

Question 23

Incomplete protein

Answer 23

Lack one or more essential amino acids

Found in nuts, corn, wheat, beans, seeds, brown rice

Question 24

Cholesterol functions

Answer 24

Form each of the body cell membranes of every system

Produce the adrenal sex and hormones as well as bile

Protect our nerves

Convert sunshine to vitamin D

Help metabolize fat-soluble vitamins

Question 25

Categories of fats

Answer 25

Trans fats: raise LDL
Saturated fats: raise LDL
Dietary cholesterol: raises LDL
monosaturated fats: may lower LDL
polysaturated fats

Question 26

Functions of fat

Answer 26

Concentrated source of energy

Maintenance of healthy skin

Absorption of fat-soluble vitamins

Insulation of the body

Support and cushioning of organs

Question 27

Sources of simple carbohydrates

Answer 27

Fruit, milk, table sugar, syrup, candy, pop

Question 28

Sources of complex carbohydrates

Answer 28

Potatoes, rice, while grain bread and cereals, pasta, broccoli, corn, peas, beans

Question 29

Fiber functions

Answer 29

Decrease LDL cholesterol, which reduces the risk of coronary heart disease

Promotes normal bowel functions

Increases absorption of minerals

Lowers colon pH which helps discourage pathogen and cancer growth

Supports GI normal flora

Promotes weight loss

Question 30

Water- soluble vitamins

Answer 30

Absorbed directly into the bloodstream from GI

Cannot be stored; must be consumed daily

B vitamins 1-12 and vitamin C

Question 31

Fat-soluble vitamins

Answer 31

Absorbed from small intestine into body fat

Can be stored when I take exceeds need

A,D,E, and K

Found in green leafy veggies, dairy products, carrots, and lived

Question 32

B vitamin functions

Answer 32

Serve as coenzymes for metabolism

Stimulate appetite

Maintain nervous and integumentary

Question 33

Vitamin C functions

Answer 33

Immune system functioning

Absorption of iron

Wound healing

Question 34

Additional roles of vitamins

Answer 34

Blood clotting

Synthesis of hemoglobin

Bone and collagen formation

New tissue growth and repair

Nerve impulse conduction

Question 35

Major minerals

Answer 35

Present in amounts greater then 5g

Calcium, phosphorus, sodium, K, and magnesium

Question 36

Trace minerals

Answer 36

Present in amounts smaller than 5g

Iron, iodine, zinc, chromium, fluoride, copper, and selenium

Question 37

Functions of minerals

Answer 37

Provide structure to the bones, teeth, and nails

Assist in fluid balance and acid-base balance

Regulate nerve transmission and muscle contraction

Assist in the activation of vitamins, enzymes, and hormones.