Nutrition and Diets

Question 1

What are the good fats?

Answer 1

liquid is better.

sunflower, corn, olive, soybean.

Omega 3 fatty acids

walnuts, pine nuts

Question 2

Recommendation for adults for vegetables per day? fruits?

Answer 2

6-9 fruits and vegetables

Question 3

current recommendation for salt?

average consumption?

what does salt do? what diet do people do to reduce intake?

Answer 3

2300mg/d

3400 mg/d

raises LDL and blood pressure. DASH diet.

Question 4

What makes the iron in broccoli more available for absorption

Answer 4

Ascorbic acid makes iron easier to absorb

Question 5

apple a day keeps the doctor away, what nutrient makes this true?

Answer 5

Vitamin C

Question 6

what inhibits iron absorption?

Answer 6

calcium from like a cheese sauce

Question 7

Fat free

Low-fat?

reduced fat or less fat?

Answer 7

less than .5g per serving

3g of fat or less

25% less from the regular product

Question 8

What’s the difference between reduced sodium and “lightly salted”?

what about no-salt added or unsalted?

Answer 8

reduced Is 25% less salt than the original

lightly salted is 50% less than normal

doesn’t mean there is no salt added.

Question 9

high fiber foods and absorbing iron?

Answer 9

lower

Question 10

someone wants a good plant based source of calcium. what is a good source?

Answer 10

Dark leafy veggies, Tofu, broccoli and cauliflower, beans and lentils

Question 11

Vegetarian and vegan diets are at risk for what kind of deficiency?

Answer 11

Cobalamin (B12)

no plant resources are for B12.

Question 12

dairy differences for mediterranean and vegetarians?

what about protein?

nuts?

Answer 12

mediterranean = less dairy
vegetarian = more dairy

med = more protein than vegetarian

way more for vegetarian

Question 13

what are the bad fats?

Answer 13

animal fats, solid fats, coconut and palm kernel oils.

Question 14

Very low sodium vs low sodium vs sodium free?

Answer 14

less than 35mg per serving

less than 140mg per serving

less than 5mg per serving

Question 15

How does the ingredient list work for the food label?

Answer 15

descending order of predominance.

Question 16

Scurvy?

Answer 16

vitamin C deficiency

important for connective tissue health –> impaired wound healing.

Question 17

What can be eaten that’s a good source of vitamin D?

Answer 17

Mushrooms

Question 18

what’s iron part of?

Answer 18

green vegetables.

Question 19

what should someone include in their diet for a big source of vitamin A

Answer 19

Dark green and yellow vegetables and tomatoes.

Question 20

how many calories do you have to avoid or lose per day to lose a pound per week?

Answer 20

500/day

Question 21

How much protein foods do we have per day?

Answer 21

5 1/2 oz-eq/day

Question 22

Mediterranean diet?

Answer 22

plant based diet with a minimum of red meat, refined sugar, flour, butter and fats.

includes 1-2 glasses of red wine/d

Question 23

Eye problems and can’t see at night, what is he deficient in?

what’s an early sign of this deficiency

Answer 23

Vitamin A

night blindness

Question 24

What is niacin in?

folic acid?

iron and calcium?

Answer 24

legumes, wheat

whole grains, beans, nuts

pretty much everything

Question 25

what can result because of vitamin A deficiency?

Answer 25

people develop a corneal ulcers and softening of the cornea. once it scars it is permanent.

can also lead to kidney stones

Question 26

Good source of vitamin E?

Answer 26

Wheat Germ + avocado

Question 27

B2 (riboflavin) –> what are good sources?

Answer 27

wheat germ, Leafy veggies

Question 28

B1 (thiamin) –> what are good sources?

Answer 28

legumes

Question 29

Which vitamin is destroyed when cooking?

Answer 29

B9 when cooking leafy veggies

Question 30

What’s a healthy BMI?

what is obesity?

Answer 30

18-25

higher than 30