Nutrition Review II

Question 1

What is cholesterol used for?

Answer 1

Also produced by the liver. Helps convert vitamin D. Helps make sex hormones.
Part of all cellular membrane.

Question 2

What should be your daily intake of cholesterol?

Answer 2

x<300 ml a day

Question 3

What is atherosclerosis?

Answer 3

Can cause death. A condition when your blood vessels become very rigid and there is lots of plaque in your arteries.

Question 4

What disease fits this description: “Can cause death. A condition when your blood vessels become very rigid and there is lots of plaque in your arteries.”

Answer 4

Atherosclerosis

Question 5

What is HDL (high density lipoprotein)?

Answer 5

Picks up plaque to the liver so it can be broken down. Could also pick up plaque to the small intestines to be recycled.
Better than LDL

Question 6

What is LDL (Low density lipoprotein)?

Answer 6

Brings and deposits excessive fat to arteries. Can be lowered by exercise

Question 7

How many different types of amino acids are there? How many of them are non-essential amino acids? How many are essential amino acids?

Answer 7

20; 11; 9

Question 8

What is the difference between essential vs non-essential amino acids?

Answer 8

The body doesn’t produce essential amino acids.

Question 9

Essential amino acids can be broken further into what two groups?

Answer 9

Complete/Incomplete

Question 10

What is the difference between complete and incomplete essential amino acids?

Answer 10

Complete essential amino acids have all nine essential amino acids. Complete ones are found in all animal products. Incomplete ones are usually found in plant based foods.

Question 11

What does protein (or amino acids) help with?

Answer 11

Help produce serotonin which helps the brain control mood. In the structure of all cells.

Question 12

How much calories is in each gram of protein?

Answer 12

4 calories

Question 13

How much grams of protein should someone have in a day?

Answer 13

0.36 grams of protein for each pounds they weigh

Question 14

How much protein is in one ounce of meat (generally)

Answer 14

seven grams

Question 15

What vegetarian diets THAT LACK THE B12 VITAMIN have complete protein?

Answer 15

legumes/beans + grains; legumes/beans + seeds/nuts; leafy greens + grain; leafy greens + seeds/nuts

Question 16

What vegetarian diet that does NOT lack the B12 vitamin have complete protein?

Answer 16

The Lacto-ovo vegetarian diet. Any plant protein + egg/dairy products

Question 17

Where is the B12 vitamin found?

Answer 17

Animal products

Question 18

What is the difference between whole milk and skim milk?

Answer 18

Whole milk has 4% saturated fat still. Skim milk has no fat.

Question 19

What are fat soluble vitamins? What types are there? Where are they stored? What happens if too much is accumulated?

Answer 19

Dissolves in the fat (you NEED fat for this to happen). Consists of vitamins A, D, E, and K.
Stored in fat if there is excessive amounts.
Could accumulate so much that the fat could become toxic.

Question 20

What are water soluble vitamins? When do you need them? What happens if there’s an excess of them? Which ones do they consist of?

Answer 20

Cannot stay in water. Dissolves in water and passes into the bloodstream. You need to have these vitamins everyday.
Take the recommended amount of these vitamins. Excess of these vitamins will be excreted in urine. Consists of vitamins C and all B variants (B1, B2, etc.)

Question 21

Too much vitamin C can increase the risk for what?

Answer 21

Kidney Stones

Question 22

What is Scurvy caused by?

Answer 22

Caused by a lack of vitamin C. Symptoms include weak gums and having teeth fall off.
Early signs of a lack of vitamin C include easily bleeding gums and getting bruises easily

Question 23

Macro-Minerals: how much do you need of them? What are some examples?

Answer 23

You need at least 100 milligrams of these minerals. Includes calcium, phosphorus, magnesium, sulfur, etc.

Question 24

Micro-Minerals: how much do you need of them? What are some examples?

Answer 24

You need lower than 100 milligrams of these mineral. Includes iron, zinc, iodine, etc.

Question 25

What does water do in the body?

Answer 25

Helps with maintaining a normal temperature. Helps with cushioning and lubrication of joints. Helps with the protection of your spinal cord and other sensitive tissues. Helps with getting rid of wastes (urination, perspiration, bowel movements, etc.) Helps with moving oxygen, nutrients, wastes, etc. throughout the body

Question 26

Where can water be found?

Answer 26

Milk; Fruits

Question 27

How much of the human body is made up of water?

Answer 27

65-70%

Question 28

What are the three parts of rice grains?

Answer 28

germ, bran, endosperm

Question 29

What is the germ? What is the bran? What is the endosperm?

Answer 29

The germ is the nutritious part of the rice.
The bran is that part of the rice that has fiber. The endosperm is the part of the rice made up of simple carbohydrates.

Question 30

What does it mean when something is whole wheat?

Answer 30

The bran is removed. The germ is removed.
Only left with simple carbohydrates

Question 31

What words are seen on food labels when food is whole wheat but still have some nutrients added back?

Answer 31

refined whole wheat, bleached whole wheat, or enriched whole wheat

Question 32

Diet Tips

Answer 32

Focus on nutrient dense foods–foods that have a lot of vitamins/nutrients for the amount of calories it is. Try to add healthy foods to your diet. Having lots of different colors can help. Use smaller plates when eating food. This helps prevent overeating.
Do not eat things out of the bag they come in. Portion your servings with bowls or plates. Skipping meals can slow down your metabolism, making you gain weight. The healthy amount of weight loss is 1-2 pounds a week. Try to avoid sodium, sugar, and fat. Try to choose whole grain.

Question 33

What is the BMR (Basal Metabolism Rate)?

Answer 33

measures the minimum amount of calories that your body needs to perform necessary functions. These are calories spent doing nothing as in sitting down, laying in bed, etc. The minimum BMR is usually 1,500 calories.

Question 34

What is hydrostatic weight measuring?

Answer 34

Consists of two different body weight measurements. One measurement is on land, the other measurement is while you are underwater. An administrator will calculate your body fat percentage by comparing your land weight with your underwater weight.

Question 35

How can we use MRIs to measure weight?

Answer 35

Your entire body will be scanned
You can see where your excessive fat is stored

Question 36

What is Air-Displacement Plethysmography

Answer 36

A chamber to measure the fat percentage of a person. Takes only a few minutes.
displaces a volume of air equal to his or her body volume

Question 37

What is Bioelectrical impedance analysis (BIA)?

Answer 37

Electric current runs throughout the body.
You cannot feel the electric current, it’s a very weak current. You put both your hands on metal plates. Can be very specific in numbers. Many athletes use these to track their fat percentage.

Question 38

What does it mean when something is USDA approved?

Answer 38

It is organic. Free from: fertilizers, growth hormones, radiation, pesticide, herbicide, insecticide, food coloring, antibiotics, additives, preservatives, GMOs

Question 39

What does GMO stand for?

Answer 39

Genetically Modified Organisms

Question 40

What does it mean when something is labeled as “organic”?

Answer 40

At least 95% of its ingredients are organic.

Question 41

What does it mean when something is labeled as using “organic ingredients”?

Answer 41

30% of the ingredients are not organic.

Question 42

What numbers on apple stickers are good?

Answer 42

9 (represents organic), 8 (represents non GMO)

Question 43

What numbers on apple stickers are bad?

Answer 43

4 (not organic)