Which of the following changes in eating habits would be most likely to reduce risk of heart disease?
a. Trimming the fat from a T-bone steak before cooking
b. Switching from butter to margarine
***c. Switching from whole milk to skim milk
d. Using corn oil instead of safflower oil when frying foods
What did your instructor recommend as a new healthy heart guideline?
a. Consume less than 10% of calories from fat
***b. Consume less than 10% of calories from a combination of saturated fat and trans fat
c. Drop the recommendation to consume less than 30% of calories from fat, since many fats are actually heart healthy
d.
How would you classify a trans fatty acid?
a. Saturated
***b. Unsaturated
c. Naturally occurring
d. Omega-3
The term hydrogenated indicates...
a. Improved health characteristics
b. A liquid at room temperature
c. Beef tallow is an ingredient
***d. Saturated
We decided in class that whole milk is...
***a. 96% fat-free
b. Generally healthy for most people
c. Nutrient dense, so should not be altered in anyone's diet
d. Difficult for people to give up, so choose other strategies for change
We decided in class that cholesterol was...
a. Lower in breast milk than in infant formula
b. A nutrient required in the diet
***c. Not essential in the diet
d. A determining factor in intelligence
In my discussion of "the circle of life," what is the product of photosynthesis?
***a. glucose, which is then stored as starch
b. Galactose
c. Carbon dioxide, which is lost to the atmosphere
d. Water
We are recommended to consume more fish to...
a. Increase the intake of monounsaturated fat
b. Increase the intake of linoleic acid
c. Reduce cholesterol intake
***d. Increase the intake of omega-3 fatty acids
Which of the following would be a correct recommendation for your instructor, the marathon (26.2 miles) runner?
a. Consume low glycemic index foods after running a two-hour marathon
b. Consume low glycemic index foods during the marathon
c. Consume low glycemic index foods after the marathon
***d. Consume low glycemic index foods, if anything, prior to running the
Flaxseed is a good source of...
***a. Linolenic acid
b. Linoleic acid
c. Oleic acid
d. Stearic acid
Why would milk have simple sugar listed on the food label?
a. Milk has sucrose added to it to make it sweeter, since milk is not naturally sweet
***b. Milk naturally contains lactose, a simple sugar
c. Milk, which contains galactose, is processed to increase the glucose level to improve taste
d. Milk, which natur
Which of the following foods would be a valuable recommendation to a person with hypercholesterolemia to help them reduce cholesterol levels? Consume
a. More cornflakes
b. More whole grain foods such as whole wheat bread
***c. More red beans in a New Orleans dish
d. More rice, especially brown or wild rice, which has retained the hull
Rank the following fatty acids from most likely to increase serum cholesterol to least likely: 1. Stearic acid, 2. Myristic acid, 3. Lauric acid, 4. Palmitic acid
a. 1, 2, 3, 4
b. 1, 4, 2, 3
c. 4, 2, 3, 1
***d. 3, 2, 4, 1
Rank the following food sources from highest cholesterol to lowest cholesterol content: 1. Cashews, 2. Butter, 3. Chicken
***a. 2, 3, 1
b. 2, 1, 3
c. 1, 2, 3
d. 3, 2, 1
Which of the following fatty acids is MOST likely to reduce serum cholesterol levels?
***a. Linoleic acid
b. Palmitic acid
c. Stearic acid
d. Lauric acid
Which of the following foods is MOST likely to increase LDL cholesterol levels?
a. Fish
***b. Shortening like Crisco
c. Peanut butter, all natural
d. Avacados
A high glycemic index is an indication of...
***a. A food that raises blood glucose levels similar to consuming glucose
b. A food that would be recommended to a diabetic because it provides quick energy
c. A food with a higher caloric content that a similar food with a lower glycemic index
d. A rapi
What did we say is the connection between sucrose intake and obesity?
a. Sucrose contains more calories per gram than starch
b. We like the taste of sucrose and so we overeat it
c. Sucrose intake causes nutrient deficiencies, so high sucrose intake actually reduces obesity
***d. We like the taste of sweet fat, so many foods
Maltodextrin is composed of what monosaccharide units?
***a. Glucose
b. Fructose
c. Glucose and Fructose
d. Glucose and Galactose
A Type 1 diabetic would be
a. Hypoglycemic
b. Insulin resistant
***c. Unable to produce sufficient insulin
d. Able to treat the condition with diet and weight loss
What would be the implication to a diabetic if the glycemic index of Food A was 80, Food B was 50 and Food C was 20?
a. That they would be advised to consume FOOD A to best control blood glucose levels
b. That Food C would provide the least amount of energy to the cell
c. That Food B would be most advisable because it provides a balance between providing energy and cont
If you found galactose in a blood sample taken from a patient's portal vein, you would conclude that they had recently consumed
a. A candy cane
b. A piece of bread
c. Soda pop
***d. Cottage cheese
If a person were not able to produce glucagon because of a genetic defect, predict a likely outcome for that individual. The person would
***a. Be a fasting hypoglycemic
b. Be a fasting hyperglycemic
c. Be a diabetic
Be unable to consume carbohydrate
The primary reason we recommend complex carbohydrates over simple sugars is
a. Starch consumption does not cause tooth decay
***b. High starch foods almost always have a high nutrient density
c. Starch does not provide as many calories as sucrose does
d. Starch is more slowly digested than sucrose, so provides calories for a long
What is the relationship of sucrose to hyperactivity?
a. Children are recommended to minimize sucrose consumption to avoid hyperactivity
b. Schools have been required by the government to reduce sucrose levels in school lunches to minimize this problem
***c. There is no valid scientific evidence of a cause e
Which of the following is highest in monounsaturated fat?
a. Butter
b. Coconut oil
***c. Olive oil
d. Corn oil
Which of the following statements is most correct?
a. A diabetic will best control blood glucose levels by consuming complex carbohydrates since they cause minimal changes in blood glucose
b. A diabetic should avoid carbohydrates in their diet to control blood glucose levels
c. A reactive hypoglycemic mus
Blood glucose in the normal, healthy body
***a. Is replenished during fasting when liver glycogen is hydrolyzed to glucose that then enters the bloodstream
b. Is not regulated during but fluctuates according to intake
c. Is not reduced by the secretion of glucagon following a meal
d. Decreases wh
Eggland's Best eggs come from chickens that have been fed a special diet (along with piped in music) and are marketed to people who are concerned about heart disease. What did we conclude about those eggs?
a. They contain lower than normal levels of cholesterol
b. They contain lower than normal levels of saturated fat
***c. They contain the same cholesterol levels as normal eggs
d. Some of the cholesterol has been removed by chemical extraction so they are
Which of the following carbohydrates is most likely to increase blood glucose levels?
a. Sucrose
b. Lactose
***c. Amylose
d. Cellulose
Which of the following is most likely to INCREASE LDL-cholesterol levels?
a. Fish
***b. Margarine
c. Peanut butter, all natural
d. Avocados
Rapeseed oil is more commonly referred to as
***a. Canola oil
b. Safflower oil
c. Peanut oil
d. Tropical oil
Which of the following is NOT an example of a simple sugar?
a. Sucrose
b. Lactose
***c. Amylose
d. Galactose
If you found galactose in a blood sample taken from a patient's portal vein, you would conclude that they had recently consumed
a. A candy cane
b. A French fry
***c. Milk
d. Soda pop
Which of the following statements is most correct?
a. A diabetic will best control blood glucose levels by consuming complex carbohydrates since they cause minimal changes in blood glucose
b. A diabetic should avoid carbohydrates in their diet to control blood glucose levels
c. A diabetic must severely li
It is recommended that we consume no more than ____ mg cholesterol/day
a. 100
b. 200
***c. 300
d. 400
Which of the following is true of breast milk?
a. It is low in cholesterol and saturated fat
***b. It is much higher in cholesterol than infant formulas
c. It is likely to increase risk of heart disease later in life
d. It is not recommended for infants with high serum cholesterol levels
Which of the following is an essential nutrient?
a. Glucose
b. Cholesterol
***c. Linoleic acid
d. Eicosahexanoic acid
The fat stored in the body is actually
***a. Triglyceride
b. Saturated fatty acids
c. Cholesterol
d. Polysaccharides
We decided that frying foods
***a. Is actually healthy if you use canola oil
b. Is not recommended regardless of which oil is used
c. Will reduce risk of heart disease if you fry in safflower oil
d. Will increase the amount of cholesterol in the food if you use shortening
While there would be small amounts found there, what type of soluble fiber is found in foods like ice cream and salad dressings?
a. Pectin
b. Cellulose
c. Gums
***d. Carrageenan
What is the daily recommended intake for carbohydrate as, a % of calories?
a. 30
b. 45
***c. 55
d. 65
Which of the following would be the most meaningful addition to the existing healthy heart guidelines, based on class discussions?
a. Increase the intake of polyunsaturated fat
b. Eliminate the recommendation to limit cholesterol intake
***c. Reduce the intake of trans fatty acids
d. Reduce meat consumption, especially beef
Crystalized cane juice on a list of ingredients on a food label would indicate the food contains
***a. Sucrose
b. Lactose
c. Glucose
d. Maltos
Which of the following foods would be a valuable recommendation to a person with hypercholesterolemia to help them reduce cholesterol levels? Consume
***a. More fruit like apples
b. More whole grain foods such as whole wheat bread
c. More cornflakes
d. More rice, especially brown or wild rice, which has retained the hull
What health concern is there regarding trans fatty acids, as discussed in class?
a. They increase risk of colon cancer when consumed
***b. They increase risk of heart disease by increasing LDL-cholesterol when consumed
c. They interfere with the absorption of fat soluble vitamins causing deficiencies
d. They can alter behavior and moo
Rank the following food sources highest cholesterol to lowest cholesterol content: 1. Swiss cheese, 2. Two egg omelet, 3. Walnuts
a. 2,3,1
***b. 2,1,3
c. 1,2,3
d. 3,2,1
What does trans refer to in reference to fatty acids?
a. Whether or not there is a double bond on the fatty acid chain
b. The means by which we transport the fatty acids in the blood
***c. The three-dimensional structure involving the double bond in a fatty acid
d. Two fatty acids that are a mirror image of
The difference between a nutritionist and a dietitian is
a. Both must have a bachelor's degree in nutritional sciences, but dietitian has passed a national exam
***b. Anyone can call themselves a nutritionist, without a degree, while a dietitian has been registered by the American Dietetic Association
c. There
Where is the only coordinated program (fastest route to registration) in the state of Oklahoma?
***a. OU Health Sciences Center
b. University of Central Oklahoma
c. Oklahoma State University
d. East Central University
Which of the following guidelines, as we discussed in class, is based on the principle of nutrient density?
a. Healthy Heart Guidelines
***b. Food Guide Pyramid
c. National Cholesterol Education Program
d. DASH Diet Program
Information about the fat content of a food can be given in a number of different ways on food packaging. Which of the following did we decide was the most valuable to the consumer?
***a. The caloric content along with the grams of fat, so that % calories from fat can be determined
b. The % of the daily value for fat
c. The % fat-free that a food is, which by difference you can determine the % fat
d. Unfortunately, the food industry
Why, based on class discussion, does the consumption of omega-3 fatty acids reduce heart disease risk?
a. Reduces LDL-cholesterol
b. Increases HDL-cholesterol
c. Reduces total cholesterol in the blood
***d. Reduces blood clotting
Rank the following saturated fatty acids from the most likely to least likely to cause heart disease: 1. Palmitic acid, 2. Stearic acid, 3. Myristic acid
a. 2,3,1
b. 1,2,3
c. 3,2,1
***d. 3,1,2
Of the following meats, which did we decide has the highest concentration of saturated fat, about 50% of its total fat is saturated?
***a. Beef
b. Pork
c. Chicken
d. Fish
Which of the following oils did we conclude is an excellent source of eicosapentanoic acid, one of the omega-3 fatty acids?
a. Corn oil
b. Flaxseed oil
***c. Fish oil
d. Sunflower oil
We discussed in class that there should be a fourth Healthy Heart Guideline, one new one to be added to the current three recommendations. What is that guideline?
a. Reduce carbohydrates, especially from refined flours, like white bread
b. Reduce polyunsaturated fat intake
***c. Reduce the intake of trans fatty acids
d. Reduce monounsaturated fat intake
Starch is a complex carbohydrate. If you consumed pure cornstarch from a box, what did we conclude?
a. Corn starch would be preferable to sucrose because sucrose is a simple sugar
b. Pure corn starch would have a higher nutrient density than other pure carbohydrates, like table sugar, so would be preferable
c. Because of their digestive properties, star
Which of the following is a high glycemic index food, based on the characteristics we went over in class?
***a. Pasta
b. Apple
c. Ice cream
d. Peanut butter
During which of the following times would your instructor advise an athlete to consume low glycemic index food?
***a. One hour prior to competition
b. During competition
c. During a workout
d. One hour after competition
Which of the following foods did we conclude was a rich source of stearic acid in the diet?
a. Pork chops
***b. Dark chocolate
c. Chicken fingers
d. Margarine
What does it mean when a product claims to have net carbs?
a. That is the total carbs in food
b. That is the total polysaccharides in a food, so does not count simple sugars
***c. That is the total carbs minus fiber content
d. That is a bogus term, it has no legitimate meaning, and is misleading to consumers
What health concern is there regarding partially hydrogenated vegetable oil, as we discussed in class?
a. They increase risk of colon cancer when consumed
***b. They increase risk of heart disease by increasing LDL-cholesterol when consumed
c. They interfere with the absorption of fat soluble vitamins cause deficiencies
d. They can alter behavior and mood,
Which of the following is MOST likely to cause blockage in arteries when consumed?
***a. Lauric acid
b. Palmatic acid
c. Stearic acid
d. Linolenic acid
Which of the following is highest in monounsaturated fat?
a. Butter
b. Coconut oil
c. Corn oil
*** d.Peanut oil
Which of the following is a good source of soluble fiber?
a. Wheat bran
b. Rice bran
c. Corn bran
***d. Oat bran
Which of the following oils did we conclude is an excellent source of linoleic acid, on of the polyunsaturated fatty acids?
***a. Corn oil
b. Flaxseed oil
c. Olive oil
d. Coconut oil
Which of the following is a high glycemic index food, based on the characteristics we went over in class?
a. Strawberry
***b. Baked potato
c. Ice cream
d. Peanut butter
Rank the following food sources from highest to lowest cholesterol content: 1. Butter, 2. Peanut butter, 3. Chicken
a. 1,2,3
b. 2,1,3
***c. 1,3,2
d. 3,2,1
Which of the following is MOST likely to cause blockage in arteries when consumed?
***a. Myristic acid
Palmatic acid
Stearic acid
Linoleic acid
What is the daily value for fat on a food label?
***a. 65 gram, which is about 30% of 2000 calories
30% of the calories is a serving of a food item
while there are daily values for other nutrients such as vitamins, since we discourage fat intake, there is no daily value for fat on a label
it is a market
How did we define net carbs in class?
Same as total carbs in a food
***b. Total carbs minus dietary fiber
Total carbs tines 4 calories/g
Total carbs times 4 calories/g divided by total calories in the food
If you found galactose in a blood sample taken from a patient's portal vein, you would conclude that they had recently consumed
A candy cane
A piece of bread
***c. Milk
Soda pop
Fiber has more than on important health benefit. All types of fiber provide water-holding capacity and thus increases content of the larger intestine, which helps prevent which of the following:
Heart disease
***b. Colon cancer
Diabetes
All of the above
During a run of longer than 2 hours, we are likely to depend on what stores to maintain blood glucose levels?
Triglyceride stores
Glucagon stores
Amylose stores
***d. Glycogen stores
What effect does consumption of polyunsaturated fat have on LDL-cholesterol levels?
Increase
***b. Decrease
No effect
No data has been collected to know this
What effect does consumption of monounsaturated fat have on heart disease risk?
***a. Increase
Decrease
No effect
No data has been collected to know this
What effect does consumption of cholesterol have on HDL-cholesterol levels?
Increase
Decrease
***c. No effect
No data has been collected to know this
When digestive enzymes break down starch in the mouth, a sweet taste is sensed. This sweet taste can be attributed to
***a. Glucose
Sucrose
Lactose
Fructose
Produced by the pancreas, ________________________ stimulates the uptake of blood glucose into cells.
Glucagon
Adrenaline
***c. Insulin
Pancreatic amylase
Pretend your mother has had a heart attack and comes to you for nutrition advice to minimize risk of another attack. Which of the following would be your best advice to her to reduce blood cholesterol levels?
Eat fewer eggs, she likes to have them for breakfast
Use less avocados in making salads, she likes to put them on top for design
She has always used butter to make cookies, she should switch to margarine
***d. Use canola oil in her deep fryer instead of s
We are recommended to consume more coldwater (or sea) fish to
Increase the intake of monounsaturated fat
Increase the intake of linoleic acid
Reduce cholesterol intake
***d. Increase the intake of omega-3 fatty acids
Which of the following foods would be a valuable recommendation to a person with hypercholesterolemia to help them reduce cholesterol levels? Consume
More cornflakes
More whole grain foods such as whole wheat bread
***c. More oatmeal
More rice, especially brown or wild rice, which has retained the hull
Rank the following food sources from highest cholesterol to lowest cholesterol content: 1. Avocadoes, 2. Salmon, 3. Butter
2,3,1
2,1,3
1,2,3
***d. 3,2,1
Which of the following is most likely to reduce HDL cholesterol levels
***a. Linoleic acid
Palmitic acid
Myristic acid
Oleic acid
The dried husk of the psyllium seed is _______________.
An excellent source of easily digested carbohydrate for energy during activity
A source of carrageenan, used in salad dressings and ice cream
Added to foods to lower the glycemic index of foods
***d. Used in a common laxative
A branched-chain polysaccharide in foods of plant origin composed of glucose units is ___________
Amylose
***b. Amylopectin
Lignin
Glycogen
Which of the following compounds would you be able to solubilize in water?
Cellulose
Hemicellulose
***c. Gums
Lignin
__________ is an essential omega-3 fatty acid that contains 18 carbons and 3 carbon-carbon double bonds.
***a. Linolenic acid
Linoleic acid
Oleic acid
Corpraic acid
The following products are all made from corn oil. Which one is most saturated?
A tub of margarine
A cooking spray to prevent sticking to pans
A cooking oil
***d. A stick of margarine
The primary site of carbohydrate digestion is the _____________
Esophagus
Stomach
***c. Small intestine
Large intestine
The ____________ has the highest cholesterol content in the body.
Liver
***b. Brain
Kidney
Testicles
A fatty acid with all carbons in the chain linked by single bonds is called
***a. Saturated
Monounsaturated
Polyunsaturated
Omega-3
What does the American Diabetes Association recommend regarding the glycemic index and making food choices for those with diabetes?
They would be advised to consume low glycemic index foods to best control blood glycose levels
They would consume high glycemic index foods since they have a hard time getting glucose into cells
***c. Since foods are typically consumed in meals, the glyce
Rank the following saturated fatty acids from the one most likely to least likely to cause heart disease: 1. Palmitic acid, 2. Lauric acid, 3. Myristic acid
***a. 2,3,1
1,2,3
3,2,1
3,1,2
Rank the following food sources from highest cholesterol to lowest cholesterol content: 1. Cream, 2. Peanut butter, 3 Chicken
2,3,1
***b. 1,3,2
1,2,3
3,2,1
What recommendation did your instructor think would be a good one to send Michelle Obama to make food labels more informative and clear to consumers?
Remove the grams of carbohydrate listing
Remove the grams of simple sugars listing
***c. Remove the % daily value for fat listing
Add the grams of omega-3 fatty acids to the listing of nutrients
Which of the following would require digestion before it could be absorbed?
Glucose
Fructose
Galactose
***d. Sucrose
If a person were not able to produce insulin because of a genetic defect, predict a likely outcome for that individual. The person would
Be a fasting hypoglycemic
***b. Be a fasting hyperglycemic
Be obese
Be unable to consume carbohydrate
We have discussed some commonly held beliefs that are really misleading or simply wrong. Which of the following is NOT wrong, it is actually true?
Fried foods are going to increase your risk of heart disease
Eggs should be avoided
Guacamole is high fat and therefore "bad for your heart"
***d. Butter is high in cholesterol so intake should be limited
Which of the following is highest in saturated fat, based on the slides we saw in class?
Butter
***b. Coconut oil
Olive oil
Corn oil
The pancreatic hormone ____________________ tells the liver to breakdown glycogen.
***a. Glucagon
Adrenaline
Insulin
Pancreatic amylase
Which of the following artificial sweeteners did your instructor feel had the least information about its health effects, so he was most hesitant to recommend it?
Aspartame
Saccharine
***c. Splenda
Sweet and Low
Which of the following terms is used when there is a lot of data available to determine a nutrient recommendation?
Adequate intake
***b. Recommended dietary allowance
Daily value
Required intake
If a food contains 30 grams of carbohydrate, 5 grams of total fat, 3 gram of saturated fat, and no protein, how does it compare to the "Healthy Heart" guidelines?
It meets the guidelines for total fat
30 x 4 = 120
5 x 9 = 45 < 40%
3 x 9 = 27 > 10%
If a food contains 30 grams of carbohydrate, 5 grams of total fat, 1 gram of saturated fat, and no protein, how does it compare to the "Healthy Heart" guidelines?
It meets the guideline for both saturated fat and total fat
30 x 4 = 120
5 x 9 = 45 < 30%
1 x 9 = 9 < 10%
If someone consuming 1500 calories/day, what is the maximum grams of total fat they would consume and meet the Healthy Heart recommendation?
50
1500 x 0.30 = 450
450/9g = 50
If someone is consuming 2400 calories/day, what is the maximum grams of total fat they could consume and meet Healthy Hear recommendations?
80
2400 x 0.30 = 720
720/9g = 80
If someone is consuming 1800 calories/day, what is the maximum grams of total fat they could consume and meet Healthy Heart recommendations?
60
1800 x 0.30 = 540
540/9g = 60
If a food label states that a serving contains 150 calories and 5 grams of fat, what is the % of calories as fat in this food?
30%
5 x 9 = 45
45/150 = 0.30
I looked up a doughnut in the food composition table and found the following information: it contains 240 calories and 14 grams of fat. What is the % of calories from fat in this food?
53%
14 x 9 = 126
126/240 = 52.5
If a food label states that a serving contains 150 calories and 3 grams of fat, what is the % of calories as fat in this food?
18%
3 x 9 = 27
27/150 = 0.18
I looked up a snack cake in the food composition table and found the following information: it contains 200 calories and 14 grams of fat. What is the % of calories from fat in this food?
63%
14 x 9 = 126
126/200 = 0.63
If a food label states that a serving contains 150 calories and 6 grams of fat, what is the % of calories as fat in this food?
36%
6 x 9 = 54
54/150 = 0.36
If a food label states that a serving contains 150 calories and 5 grams of fat, what is the % of calories as fat in this food?
30%
5 x 9 = 45
45/150 = 0.30
Given the following information, what would be the nutrient density for iron of the following food? Caloric content of food: 400 calories, Iron content of food: 1 mg, Daily caloric intake: 2000 calories, RDA for iron: 10mg
0.5
1mg/10mg = 10%
400cal/2000cal = 20%
10/20 = 0.5
Given the following information, what would be the nutrient density for iron of the following food? Caloric content of food: 400 calories, Iron content of food: 5 mg, Daily caloric intake: 2000 calories, RDA for iron: 10mg
2.5
5mg/10mg = 50%
400cal/2000cal = 20%
50/20 = 2.5
Given the following information, what would be the nutrient density for iron of the following food? Caloric content of food: 400 calories, Iron content of food: 4 mg, Daily caloric intake: 2000 calories, RDA for iron: 10mg
2.0
4mg/ 10mg = 40%
400cal/2000cal = 20%
40/20 = 2.0
Given the following information, what would be the nutrient density for iron of the following food? Caloric content of food: 200 calories, Iron content of food: 5 mg, Daily caloric intake: 2000 calories, RDA for iron: 10mg
5.0
5mg/10mg = 50%
200cal/2000cal = 10%
50/10 = 5.0
Match the carbohydrate with the appropriate phrase.
Most abundant in the ecosystem
Sweetest
Most likely to cause tooth decay
Storage form found in the liver and muscle
Fructose
B
Sucrose
C
Cellulose
A
Glycogen
D
Match the fatty acid with its most likely food source.
Swiss cheese
Salmon
Soybean oil
T-bone steak
Canola oil
Myristic acid
A
Eicosapentanoic acid
B
Oleic acid
E
Linoleic acid
C
Match the fatty acid with its most likely food source.
Soybean oil
Peanut oil
Salmon
Swiss cheese
T-bone steak
Myristic acid
D
Eicosapentanoic acid
C
Oleic acid
B
Linoleic acid
A
Give the primary reason why omega-3 fatty acid consumption reduces risk of heart disease.
Thins the blood thus reducing blood clottings," "Helps prevent blood clots
We listed three compounds that are soluble fibers found in our diet and discussed some foods that were rich in that type of fiber. Give me ONE compound that is a soluble fiber and ONE food source for that fiber.
Soluble Fiber: "Pectin," "Cellulose"
Food Source: "Apples," "Wheat," "Corn," "Rice
We discussed two health benefits that would be true for both soluble and insoluble fiber. Give me one of them.
Relieves constipation," "Lowers risk of colon cancer," "Reduces cholesterol
The consumption of monosaturated fats affects blood cholesterol levels. Describe the effect (increase, decrease, or no change) monosaturated fats have on LDL and HDL cholesterol levels.
Effect on LDL cholesterol: "Decrease"
Effect on HDL cholesterol: "No effect
An Equal (the sweetener) packet contains 1 gram of a combination of dextrose and maltodextrose as its only calorie source. How many calories would one packet of Equal contain?
4 calories
What do we call the fatty acids that the body needs but cannot synthesize and must obtain from the diet?
Essential
The consumption of polyunsaturated fats affects blood cholesterol levels. Describe the effect (increase, decrease, or no change) polyunsaturated fats have on LDL and HDL cholesterol levels.
Effect on LDL cholesterol: "Decrease"
Effect on HDL cholesterol: "Decrease
If you were "living off the land" in Norman, Oklahoma, rather than "living of the Homeland," how much sucrose would you likely be consuming? Give your answer in grams of sucrose per day, as discussed in class.
None
We discussed several ways to reduce fat intake when eating meats. List two here.
Trim fat off of the meat before cooking"
"Grill meat
We discussed three ways that fat content can be given on a food package. One is based on the percentage of 65 grams provided in a serving of food, and is referred to as the %______(give me the words, not just the abbreviation)?
Daily value
The consumption of trans fats affects blood cholesterol levels. Give me the effect (increase, decrease, or no change) trans fats have on LDL cholesterol levels.
Effect on LDL cholesterol: Increase LDL
The consumption of saturated fats affects blood cholesterol levels. Describe the effect (increase, decrease, or no change) saturated fats have on LDL and HDL cholesterol levels
Effect on LDL cholesterol: Increase
Effect on HDL cholesterol: Increase
What is the major problem with soft drinks being sold in schools according to your instructor?
Children are encouraged to consume more soft drinks at school, which increases caloric intake
The vending machine suppliers refuse to put fruit juices in their machines in schools, because that reduces profit
***c. The vending machines provide a way to ad
Encouraging a child to eat a certain food is likely to have what effect on the child?
It is helpful to encourage children to eat new foods, since variety is a critical component of a healthy diet
***b. It is counterproductive, since the child will dislike that food and be less likely to eat it in the future
Since it takes several exposures
In our discussion of the Roy Rogers Riders Club, what did Toy do to Americans regarding eating habits?
He popularized French fries in the 1950's advertising, before French fires were an uncommon food in the US
He made fun of eating vegetables on his TV show, and inadvertently turned a generation of people away from eating vegetables
He used to eat an apple
What did we say would be a healthy fat content in the diet during weight loss?
***a. About 30%, the same as Healthy Heart guidelines
Around 10%, which is what is recommended by Ornish and other vegetarians
20% is about right, somewhat less than Healthy Heart
We decided the fat content is really not important in weight loss
Why is breakfast eating important to weight loss?
Eating breakfast will help increase metabolic rate for the rest of the day, thus increasing energy expenditure
***a. A person will not be as hungry the rest of the day if they eat breakfast, so less likely to overeat
Breakfast is when we are most likely t
Why did we mention leptin in class?
***a. It is the protein that was found to be deficient in mice that were genetically obese
It is the protein found to be overly produced in Pima Indians, explaining their genetic tendency to be obese
It is the protein that has been tested in clinical tria
The primary strategy recommended by your instructor to counteract increasing portion size in the US is to
Eat more often at home, so you are not pressured to overeat at a restaurant
Eat more often with a group of people that will provide some "peer pressure" to eat less
Use more prepackaged foods that have portions already measured, so you don't have to estim
Which of the following combinations of food is a good example of complementary proteins to meet essential amino acid needs?
Peanut butter and jelly sandwich
Lima beans and lentils
Pasta and cornbread
***d. Red beans and rice
Which of the following statements best describes how our body reacts to starvation?
The body breaks down its own proteins, first breaking down proteins in muscle, then progressing to break down proteins in vital organs like heart and liver later as starvation continues
***b. The body breaks down its own proteins, giving no priority to ti
What best describes your instructor's impression of protein supplements for muscle gain?
***a. If they are helpful, it is probably because they provide extra calories, not protein
They are a helpful dietary supplement for most of those who wish to gain muscle
They are a good value for your dollar in getting additional protein in your diet
Mos
Which of the following strategies did your instructor feel would be successful in a weight management program?
***a. Emphasizing fruits and vegetables in your diet
Drinking 1 full glass of water before your meal following the Adkins diet, as it recently was found very effective for weight loss
Following the Adkins diet, as it recently was found very effective for
To stay in good health, we would like to stay below what body mass index?
15
20
***c. 25
35
The incidence of overweight and obesity in the U.S. is now estimated at about ____% of the adult population.
20
35
50
***d. 65
About how many kcalories are in one pound of fat?
2000
2500
***c. 3500
4000
Why do we see an increase in BMR with overeating?
Increase in insulin secretion
Increase in glucagon secretion
Decrease in adrenaline secretion
***d. Increase in thyroid hormone secretion
Urea is filtered from the blood by the _____________.
***a. Kidney
Blood
Liver
Brain
Define a limiting amino acid.
A protein that does not provide adequate amounts of all essential amino acids
***b. The essential amino acid in an incomplete protein that limits protein synthesis
A nonessential amino acid that is the least provided compared to needs
The protein found in
Which of the following would be a vegetarian (eats no animal products) want to avoid based on class discussion?
***a. Jello (gelatin)
Thousand Island Dressing
Cool Whip
Shortening
When is conversion of amino acids to glucose important?
Wherever excessive protein is consumed
***b. During starvation
When consuming a weight loss diet high in carbohydrate
Wherever needs for protein synthesis have been met
Which of the following is NOT going to influence the thermic affect of food?
Digestion
Absorption
Transport of nutrients
***d. Body size
What is the source of amino acids for the amino acid pool when the diet is devoid of protein?
All amino acids are synthesized from glucose
Many, but not all, amino acids can be synthesized from fatty acids when protein is deficient
Amino acid stores in the liver are mobilized to replenish the pool
***d. Body proteins are broken down to release ami
The caloric content of alcohol is _____ kcal/g.
4
5
***c. 7
9
If a food contains 4 grams of protein and 160 kcalories, what is the % protein in this food?
5
***b. 10
15
25
We discussed that the NCAA has what regulations regarding creatine?
It allows universities to purchase it for athletes
It is banned as a performance enhancer
***c. It can be purchased by athletes and taken, but universities cannot provide it, called nonpermissible
The use of creatine is currently under review by the NCAA,
Which of the following is the limiting amino acid in legumes like pinto beans?
Lysine
Phenylalanine
***c. Methionine
Glycine
Deamination of amino acids occurs
When amino acids are needed for protein synthesis
***b. When amino acids are consumed in excess of need
When a nonessential amino acid is consumed
When a person is in positive nitrogen balance
Which of the following foods would have the highest net protein utilization?
Whole wheat
Whole milk
Soy beans
***d. Eggs
Wheat, which are part of the grains grouping of complementary proteins, is limiting in ___________.
Phenylalanine
Methionine
Cysteine
***d. Lysine
Which of the following is NOT true?
BMR increases with overeating
Females generally have a lower BMI than males
***c. BMR usually increases as you get older
BMR is higher in someone with a high lean body mass
If a healthy adult eats excess protein
Protein synthesis will be stimulated
Nitrogen will be retained
Net protein utilization will be altered
***d. Nitrogen balance will be maintained
The "Snackwell Syndrome" is caused by
A craving for sweet taste due to the high sugar content of the cookies
Consumers thinking that carbohydrates cause weight gain, so develop a phobia (fear) of eating cookies and other sweets
The fat content of cookies is especially likely to lead to weight
Which of the following sites of fat storage is most associated with an increase in heart disease risk?
Hips/buttocks
Chest
***c. Abdomen
Neck
Nonexercise activity has been found to be important because of which of the following?
New techniques allow for accurate measurement of this component, and this has given people better insight into their overall energy balance
New weight loss programs have found this component of overall energy expenditure to be very important to encourage
For the following items, rank the energy density from most dense to least dense: 1) corn oil, 2) water, 3) pretzel, 4) apple
2,4,3,1
4,2,3,1
***c. 1,3,4,2
3,1,4,2
Obesity rates have soared the past 10 years in the US. The most critical issue, according to your instructor, explaining this increase, is which of the following factors?
A reduction in breast feeding
People are not eating breakfast as often
***c. Portion sizes have increased
TV watching has increased
How did we define body mass index?
Ht in inches/Wt in pounds
Wt in pounds/(Ht in inches)2
Ht in meters/Wt in kilograms
***d. Wt in kilograms/(Ht in meters)2
Which of the following diseases did we discuss DOES NOT HAVE a clear link to obesity?
Prostate cancer
***b. Lung cancer
Heart disease
Breast cancer
How did we suggest you determine a reasonable caloric intake for weight loss?
***a. Take the intake that would maintain your weight and subtract 500/kcal from that
Just stick with 1200 kcal, which is a minimum that anyone will lose weight consuming
Just take your printout of the Food Guide Pyramid from assignment 1, that is likely
Recent evidence suggests that exercise is especially important during which phase of weight loss?
The initial rapid weight loss phase
The second, slower phase of weight loss
***c. The maintenance phase of weight loss, to prevent weight regain
After significant regain of lost weight it is critical to losing that regained weight
Which of the following assessment techniques did your instructor feel was easiest and cheapest to use, but not the most accurate to use?
***a. Skinfold thickness
Underwater weighing
Dual energy x-ray absorptiometry
Bioelectrical impedence
How did we define the set point for weight in class?
***a. The body weight that we defined against change
The weight where we would have minimal health risk, our target weight
The weight that we achieve in early adult hood (early 20's) that we should maintain the rest of our life
The weight that causes us t
What is the leading cause of diabetes, especially Type 2, in the U.S.?
Protein excess
High carbohydrate diets
High fat diets
***d. Obesity
What is usually the major factor that explains variability in the kcal needs of two healthy men of similar age and size?
Type of diet consumed
Level of caloric consumption
Thyroid hormone status
***d. Physical activity level
A person has not eaten anything for a week
***a. Body proteins are broken down to replenish amino acid pool
Amino acids are deaminated and stored as fat
Amino acids are utilized for meeting all needs for protein syntheses
Nitrogen balance is maintained since excretion of protein is stopped
A person is consuming a vegetarian diet with rice as the only protein source
Proteins are synthesized, but limiting amino acid has been substituted for
Essential amino acids are stored in the amino acid pool awaiting complete protein consumption
***c. Body proteins are broken down to replenish the amino acid pool
Amino acids are u
A person is consuming a diet that is excessive in kcal, providing 30% of kcal as protein
***a. Amino acids are deaminated and stored as fat
Amino acids are utilized for meeting all needs for protein synthesis
Essential amino acids are stored in the amino acid pool awaiting complete protein consumption
Excess amino acids are stored in the amin
Starch is a complex carbohydrate. If you consumed pure cornstarch from a box, what did we conclude?
Corn starch would be preferable to sucrose because sucrose is a simple sugar
Pure corn starch would have higher nutrient density than other pure carbohyrdrates, like table sugar, so would be preferable
Because of their digestive properties, starch is alwa
A core characteristic of all eating disorders is
Binging
Self-starvation
***c. It is a coping mechanism
Dramatic weight loss
One health consequence of an eating disorder is a growth of downy hair on the body, which is most likely seen in someone with
***a. Anorexia nervosa
Bulimia nervosa
Binge-eating disorder
Eating disorder not otherwise specified
Someone with anorexia nervosa is likely to have low bone density. Why is that likely?
The low muscle strength puts no stress on the bones, so the bones breakdown
The fat below the skin is gone, and that fat protects the bones
The low calcium intake leads to bone loss
***d. Women stop menstruating and the lower estrogen causes a drop in bon
Electrolyte (sodium and potassium) imbalances are most likely seen in
Anorexia nervosa
***b. Bulimia nervosa
Binge-eating disorder
Eating disorder not otherwise specified
Of the following characteristics, which is common to all eating disorders?
Denial of hunger
Fainting
Tooth decay
***d. Low self-esteem
The difference between a nutritionist and a dietitian is
Both can have only a bachelor's degree in nutritional sciences, but the dietitian has passed a national exam
***b. Anyone can call themselves a nutritionist, with or without a degree, while a dietitian is a title protected by law
There is no difference be
Where is the only coordinated program (fastest route to registration) in the state of Oklahoma?
***a. OU Health Sciences Center
University of Central Oklahoma
Oklahoma State University
East Central University
We are born to like what flavor?
Sour
***Salty
Bitter
Astringent
Which of the following diseases did we discuss DOES NOT HAVE a clear link to obesity?
Prostate cancer
***b. Lung cancer
Heart disease
Breast cancer
Which of the following is the limiting amino acid in tofu, a product made from soy beans?
Lysine
Phenylalanine
***c. Methionine
Glycine
We discussed a popular diet solution in class that brags that it contains collagen, and because of that ingredient weight loss is high. We decided that collagen could actually be found in a less expensive food item, which is _________?
Crisco
***b. Jello
Pretzels
Cream cheese
We know that kids are more obese if they watch more TV. What did we decide about the explanation for that?
They are sedentary when they watch TV, so their energy expenditure is low
The clear problem is macking on high calorie foods like candy while watching TV
It is really a combination of things, including being sedentary and eating while watching TV
***d. Th
What did your instructor conclude about fast food intake and obesity?
***a. The fast food industry encourages overeating by offering large portions
There is no scientific evidence that eating more fast food leads to more obesity
The cheaper the items at fast food tend to be those with the most calories, so people overeat
Th
About how many kcalories are needed to build one pound of muscle?
2000
2500
***c. 3000
3500
Urea is synthesized in the _______________.
Kidney
Blood
***c. Liver
Brain
What will result when someone takes thyroid hormone for weight loss?
A long term increase in metabolic rate that will enhance weight loss efforts
***b. The thyroid gland will respond by decreasing output of hormone
Blood pressure will increase
There is actually an increase in weight due to water retention
Based on class discussion, what was unique about the Pima Indians living in Arizona
They developed a culturally-based weight loss program that has become a model for other groups
An obese gene has been identified in this group that has helped better understand their obesity problem
***c. They are a very obese group in large part because
A protein with high net protein utilization is one which
Has a high percentage of protein
Has a limiting amino acid
Has a high percentage of the protein consumed actually absorbed and enters the amino acid pool
***d. Has the essential amino acid composition that supports protein synthesis and is well digested.
What is the major problem with soft drinks being marketed to children, according to your instructor?
***a. Children who consume more soft drinks weigh more
Children are not really affected by marketing, so it is not a problem
Parents have the primary responsibility for purchasing food and drink for children, so it is only a problem when parents are influ
Which of the following protein functions did we decide was the highest priority for the body to maintain?
***a. Catalyze chemical reactions in the cell
Fight infection
Provide structure to lean tissues such as muscle
Transport cholesterol and triglyceride in the blood
As discussed in class, the grocery/packaged food industry has made it difficult for Americans to maintain a healthy weight primarily because of problems with
Underpricing unhealthy high fat items to encourage their consumption
Not providing fruits and vegetables in an appealing way
Inadequate labeling of products so consumers are unable to make informed choices
***d. Low fat items are often high energy density
How did we define body mass index?
Ht in Inches/Wt in pounds
***b. Wt in Pounds/(Ht in inches)2 x 703
Ht in Meters/Wt in kilograms
Wt in Kilograms/(Ht in meters)2 x 703
Tofu, which is made from soybeans, is limiting in ____________.
Phenylalanine
***b. Methionine
Cysteine
Lysine
Which of the following did we conclude would be a good food to incorporate into a weight loss program because it would have a low energy density?
Pretzel
***b. Vegetable beef soup
Chicken breast
Bagels
What did we conclude about a parent helping children make healthy food choices?
A parent should make healthy suggestions, like "eat your vegetables," to assist children with decision making
By allowing dessert items like cake at some meals, while making it clear that cake is not healthy for them
Children need cleat instruction, so pa
Peanuts, which are part of the nuts and seeds grouping of complementary proteins, is limiting in____________.
Phenylalanine
Methionine
Cysteine
***d. Lysine
Which of the following combinations of foods is a good example of complementary proteins to meet essential amino acid needs?
Peanut butter and jelly sandwich
Lima beans and lentils
***c. Black beans and cornbread
Corn tortillas and rice
Which of the following combinations of foods is a good example of complementary proteins to meet essential amino acid needs?
Peanut butter and jelly sandwich
***b.Navy beans and cornbread
Lima beans and lentils
Corn tortillas and rice
The main nitrogen-containing waste product in humans is
***a. Urea
Creatine
Uric acid
Feces
Which of the following would have the highest energy density?
Apple
***b. Pretzel
Vegetable soup
Broccoli
What is the advantage of consuming "live" enzymes in popular health products made from fruit juices?
Live enzymes mean they are active, and they will help with digestion
All enzymes in food are "dead," or inactive, so the claim that a food contains live enzymes is a lie
***c. Live, or active, enzymes in food will be "killed," digested/inactivated in the
Which of the following is NOT an example of nonexercise activity?
Walking to class
Using stairs routinely at work
***c. Completing an aerobics class
Washing your hair
Which of the following is the limiting amino acid in pasta, a wheat product?
***a. Lysine
Phenylalanine
Methionine
Glycine
It is observed that those on a low-carbohydrate diet lose weight. What is the primary reason for this?
***a. Dieters consume less calories on a low-carb diet OR dieters will become temporarily dehydrated due to ketosis
There is a "metabolic advantage", in other words, since insulin levels are lower on low-carb diets, metabolism changes so that fewer calori
How did we define overweight in children? Using the body mass index for age charts.
Greater than 60th percentile
Greater than 75th percentile
Greater than 80th percentile
***d. Greater than 95th percentile
Cleaning your plate became a well accepted cultural concept in the United States
***a. At the end of World War II when the USDA began to promote the idea
At the beginning of the 20th century when food shortages in big cities were common
During the depression era in the 1920s when starvation was common in the US
When the food industry
Which of the following foods is likely about 35-40 fold lower in energy density than cream cheese, as discussed?
Pretzels
Fat free animal crackers
***c. Orange juice
Snackwell cookies
Negative nitrogen balance occurs when
Nitrogen intake exceeds nitrogen excretion
Nitrogen excretion increases over a 24 hour period of observation
A protein is not well digested
***d. Nitrogen excretion in urine and feces is greater than nitrogen consumed in protein
If someone were consuming bread as their only protein source, they would need to break down body proteins because
***a. Their diet would be deficient in an essential amino acid
Bread does not contain enough g of protein to meet protein needs
Bread does not contain enough calories to meet energy needs
There are not enough nonessential amino acids in bread to meet our
Which of the following parenting behaviors is likely to increase the LIKE for a food?
***a. Restricting access to a food
Encouraging a child to eat a food
Explaining the health benefits of a food
Rewarding the child for eating that food
Based on class discussion, the primary problem with eating fast food regarding obesity development is ________?
Fast food is high energy dense
Fast food tastes good to us, so we usually overeat it
Fast food has been found to actually have some addictive properties, it stimulates the same parts of the brain that taking cocaine does
***d. We tend to overeat at fast f
Which of the following behaviors did we conclude was especially important to incorporate into a weight loss program?
Avoiding late night eating, as those calories are most likely stored as fat
***b. Eating breakfast to minimize hunger
Restricting eating to only three meals a day, no snacking, so that overeating is less likely
To eat only at the dinner table and nowhere
Based on class discussion, what is the significant problem with drinking soft drinks?
They cause a spike in blood glucose levels that cause an oversecretion of insulin
The sweet taste leads to cravings for more sweet high calorie foods
***c. Consumption when you are thirsty confuses our appetite centers in the brain
Consuming most low nutr
What is the primary factor determining the food choices that people make?
***a. Taste of the food
Price of the food
Health benefits of the food
Smell of the food
Which of the following strategies did your instructor feel would be successful in a weight management program?
***a. Maintaining a variety of foods in your diet
Drinking 1 full glass of water before your meal
Cutting the fat content of the diet to about 10% of calories, well below heart association recommendations
Skipping lunch
About how many kcalories/d deficit should someone have for one week to lose one pound of fat?
250
***b. 500
750
1000
Rule #7 of the Roy Rogers Club encourages children to
Eat their vegetables
***b. Clean their plate
Drink their milk
Do whatever their parents tell them to do at the dinner table
What is your instructor's feelings about marketing food to children?
***a. He is angry about the situation
He accepts that it is the American way
He feels that parents are responsible, so marketing to children really has no impact on food choices
He realizes that children are more influenced by what is eaten at home, so it
Which of the following assessment techniques did your instructor say is usually referred to as the "gold standard?
Skinfold thickness
***b. Underwater weighing
Dual energy x-ray absorptiometry
Bioelectrical independence
If a healthy adult increases their protein intake from 15% of calories to 20% of calories
Protein synthesis will be stimulated
Nitrogen will be retained
Net protein utilization will be altered
***d. Nitrogen balance will be maintained
What did we decide about breastfeeding?
Breastfed infants are not as likely to be overweight, but adults who were breastfed are just as overweight as those not breastfed
Breastfed infants are just as overweight as those not breastfed
***d. Because breast milk is high in cholesterol and fat, rec
What was the primary reason your instructor felt it important to maintain variety in the diet during weight loss?
***a. That would make it likely that there would be no vitamin and mineral deficiencies
It encourages people to consume less at any given meal
It would require that they eat breakfast
It would make it likely that the diet would be low in fat
Which of the following did we NOT list on the board as one of the five important features of successful weight loss programs?
Group support
Behavior modification
Exercise
***d. Slow the rate of eating
Which of the following combinations of foods is a good example of complementary proteins to meet essential amino acid needs?
Peanut butter and jelly sandwich
***b. Refried beans and corn tortillas
Lima beans and lentils
Pasta and cornbread
Deamination of amino acids occurs
When amino acids are needed for protein synthesis
When amino acids are consumed in a pill form as a dietary supplement
***c. When an amino acid is used as an energy source
When a person is in positive nitrogen balance
In order to assess for overweight and obesity in children, we use BMI-for-age charts. What percentile defines obesity in children over the age of two? At or above the __________ percentile.
50th
70th
80th
***d. 95th
Which of the following foods would have the highest net protein utilization?
Whole wheat bread
***b. Whole milk
Soy beans
Cornflakes
We discussed why the popular high protein, low carbohydrate diets are likely to cause very rapid initial weight loss. Give me that explanation.
They cause dehydration
We discussed reasons why breastfeeding might lead to less obesity later in life. Give me one explanation.
Children who were breastfed are exposed to many different flavors through breast milk. Since variety is a main component of the diet, breastfed babies have a lower risk of becoming obese
We discussed the Keys starvation study and described two primary observations regarding the effects of starvation, one physiological (effect on the body or on metabolism) and one psychological (how we think). Give me either one of these effects of starvat
Physiological - BMR is lowered"
"Psychological - person who is starving will become obsessed with food
We listed a number of functions of protein on the board, such as hormones like insulin that regulate metabolism. Name (or describe) two other functions of our proteins in the body.
Makes up the muscles"
"Fights infections in the body
At what age (in years) did we recommend that trying to limit fat intake begin? In other words, at what age do we BEGIN to implement the Healthy Heart Guidelines, so as not to overly restrict caloric intake in a child?
2 years old
We listed two tastes that we are born to like. Give me both of them.
Sweet"
"Salty
We listed two tastes that we are born to dislike. Give me both of them.
Sour"
"Bitter
When we drew the amino acid pool on the board, we listed three uses of amino acids (for example an amino acid being converted to another compound) that would require deamination. Give me one of those uses.
Glucose production if necessary, fat, energy expenditure
We discussed several health problems that an obese person is at greater risk of developing (or dying from). Name one.
Heart disease
We discussed that the NCAA has developed a nonpermissible list of supplements. Name one compound that we discussed in class that is on the nonpermissible list?
Creatine
We gave two important benefits of exercise being included in a weight management program that specifically help a person lose weight by altering the energy balance equation. One is obvious; that you expend calories and therefore increase overall expenditu
Maintaining lean mass
We discussed two tastes that we are born to like and two that we are born to dislike give me ONE taste that we are born to like and ONE taste that we are born to dislike.
...
Which of the following is an at risk group for developing folic acid deficiency?
elderly
dark-skinned infants
people who live in Northern climates
***d. pregnant women
In an unusual treatment, meat was swallowed by a healthy person and then retrieved and fed to a sick person. This treatment was effective for
***a. Pernicious anemia
Scurvy
Pellagra
Beriberi
For which nutrient did we discuss that women have a much higher requirement than men do?
Calcium
***b. Iron
Vitamin B12
Vitamin C
Which of the following is an example of a heme iron source?
Fortified baby cereal
Enriched pasta
Spinach
***d. Roast beef
Which of the following vitamins was fortified in bread products as a way to reduce neural tube defects?
Vitamin B12
Thiamin
Vitamin E
***d. Folic acid
Why is night blindness a consequence of vitamin A deficiency?
***a. Vitamin A is required for formation of light sensitive compounds in the retina
Vitamin A is required for mucus production
Vitamin A is necessary for calcium absorption, and calcium is required for optic nerve function
As an antioxidant, vitamin A re
Why do antioxidants likely reduce cancer risk?
Reduces the growth of tumors by oxidizing the free radicals that normally stimulate growth
Attacks cancerous cells early in their development so they die and do not divide
***c. Reduces damage to DNA to reduce likelihood of producing a cancer cell
Prevent
For which nutrient did we discuss that supplements are a risk because the margin between getting enough and getting too much is so small, in other words getting too much is only about 2-3 times more than what is recommended?
***a. Calcium
Iron
Vitamin C
riboflavin
In order to metabolize the amino acid alanine to maintain blood glucose levels, we need the coenzyme made from
Thiamin
Niacin
Vitamin B12
***d. Vitamin B6
A person who overconsumes alcohol is most likely to be deficient in which vitamin?
***a. Thiamin
Riboflavin
Niacin
Vitamin C
Which vitamin is important to the production of collagen, a protein found in skin and bone?
Thiamin
Folacin
Vitamin D
***d. Vitamin C
What area of the country did we say was especially at risk of having poor iodine levels in their soil.
the east coast
Florida
***c. the upper Midwest, like Minnesota
the Seattle area
Which of the following diseases would most likely cause irreversible damage, a person would have long term problems after their diet improved?
***a. Xerophthalmia
Pellagra
Beriberi
Megaloblastic anemia
Which of the following nutrients is involved in energy metabolism?
Vitamin B6
Vitamin B12
Vitamin C
***d. Thiamin OR Riboflavin
Vitamin D is required for
***a. The absorption of calcium
The production of collagen
Fluid regulation
Vision
In the United States, iron is currently added to
***a. Enriched breads and cereals
Milk
Eggs
All fortified foods
Liver is the single richest source of iron. Other foods that are good sources of iron include
Eggs
Dairy products
***c. Foods cooked in cast iron skillets OR raisins
Cauliflower
The crystalline salts containing calcium and phosphorus deposited in bone are called
Calcium phosphate
***b. Hydroxyapatite
Phosphocalcinate
Hydrobutyrate
What method could be used to determine the mineral content of a food?
Measure the calcium and phosphorus content only, since all others are present in very small amounts
Use a neutron accelerator to estimate content
Each mineral must be determined individually and summed
***d. The ash content could be measured
What compound increases in concentration in the blood during folic acid deficiency, these high levels being a risk factor for heart disease?
Methionine
Tetracycline
***c. Homocysteine
Low density lipoprotein
Fluoride is essential in the diet because it is a component of
Hydroxyapatite
***b. Fluorapatite
Calcium fluorphosphate
Fluorcalcinate
Which vitamin toxicity leads to permanent nerve damage?
***a. Vitamin B6
Vitamin A
Vitamin D
Vitamin C
___________ is the yellow-orange pigment found in carrots.
Vitamin A
***b. Beta-carotene
Vitamin C
Alpha-tocopherol
When consumed with a meal, which beverage increases iron absorption most significantly?
***a. Orange juice
Soda pop
Tea
Koolaid
When does your instructor recommend the use of vitamin supplements (pills)?
All adults should take a supplement containing no more than the RDA of any vitamin
All children should take a multivitamin supplement until they reach school age
All elderly (over 65) should have a routine injection of vitamin B12
***d. All women planning
What did we conclude regarding taking beta-carotene supplements and cancer risk?
***a. Supplements increased lung cancer incidence by up to 18 % in smokers
Supplements had the same effect on lung cancer incidence as consuming foods rich in beta-carotene
Supplements reduced lung cancer incidence by up to 18% in smokers
Supplements had
A deficiency of which of these nutrients leads to pellagra?
Thiamin
Riboflavin
***c. Niacin
Vitamin B12
What do we mean when we talk about the fortification of food?
Adding back a nutrient lost in processing
***b. Adding a nutrient above what is normally found in the food
Always adding vitamins A and D
It can only be used when referring to breakfast cereals
What did we conclude in class would be the highest source of calcium for a lactose intolerant person?
***a. Calcium fortified orange juice
Raisins
Broccoli
Spinach
Folic acid deficiency during pregnancy leads to
***a. Neural tube defects in the newborn
Anemia in the newborn
Low birth weight in the newborn
Prematurity in the newborn
What did we conclude regarding calcium supplementation?
Your instructor does not recommend calcium supplements under any circumstance, they are too likely to cause over intake
***b. They are appropriate for those who have had an assessment and it is concluded that it would be helpful
This is one case where you
Dermititis, dementia and diarrhea are the symptoms of
Beriberi
Scurvy
Rickets
***d. Pellagra
In our class discussion, which vitamin deficiency was named after the cry heard of islanders who were suffering from the paralysis resulting from deficiency
Pellagra
Scurvy
Rickets
***d. Beriberi
For which vitamin is there concern because it is sensitive to exposure to fluorescent lights?
Vitamin A
Vitamin D
***c. Riboflavin
Folic acid
For which of the following vitamins did groups representing the elderly lobby against adding this nutrient to our food supply through bread fortification because too much of this vitamin "masks" the deficiency of another vitamin?
Vitamin E
Cyanocobalamin
Vitamin B6
***d. Folic acid
For which of the following vitamins was the deficiency observed in newborns consuming a poorly formulated infant formula?
***a. Vitamin B6
Menaquinone
Vitamin D
Niacin
Why is xerophthalmia a consequence of vitamin A deficiency?
Vitamin A is required for formation of light sensitive compounds in the retina
***b. Vitamin A is required for mucus production to keep the cornea moist
Vitamin A is necessary for calcium absorption, and calcium required for optic nerve function
As an ant
In order to metabolize the amino acid glycene to maintain blood glucose levels, we need the coenzyme made from
Thiamin
Niacin
Vitamin B12
***d. Vitamin B6
Why are children of special concern for developing iron deficiency anemia?
They are finicky eaters, and are typically malnourished until school age
***b. If they continue to consume milk as a staple, they have a low intake and absorb iron poorly
They have an especially high need for iron because they are growing rapidly
It is re
What heroic act did Goldberger do to help in the discovery of niacin?
Injected himself with blood from someone with pellagra to see if he would catch it
Gave his personal fortune to research efforts to discover a cure for pellagra
***c. Consumed excreta from someone with pellagra to see if he would catch it
Lived with a per
Which vitamin would be destroyed in a glass bottle of milk sitting in the sunshine?
Thiamin
Vitamin D
***c. Riboflavin
Vitamin A
Which vitamin deficiency most commonly is treated by injection of the vitamin, since a supplement would be ineffective?
***a. Vitamin B12
Vitamin B6
Folic acid
Niacin
You just ate a meal of roast beef, spinach, and skim milk. The next three questions refer to this meal. The roast beef would be best described as a good source of
***a. Thiamin
Vitamin A
Vitamin D
Riboflavin
The spinach would be best described as a good source of
Thiamin
Riboflavin
***c. Folic acid
Vitamin B6
The skim milk would be best described as a good source of
Vitamin K
***b. Riboflavin
Vitamin C
Folic acid
A cheap and reliable calcium supplement, one that your instructor listed on the board as OK, in other words not best, but fine, is:
Calcium tartrate
Calcium citrate
Dolomite
***d. Calcium carbonate
Which mineral is most associated with community water supplies?
***a. Fluoride
Iodine
Calcium
Phosphorus
What vitamin would you require less in your diet if you lived in Cancun, Mexico compared to Boston?
Vitamin C
Vitamin A
***c. Vitamin D
Vitamin E
Which of the following public health measures has NOT been very successful? In other words, which of the following nutrients has been added to our diet by a public health measure, but deficiency is still common in the US?
***a. Iron
Iodine
Vitamin C
Vitamin A
Which of the following did we discuss as being good sources of the B vitamins, with the exception of folic acid and riboflavin?
***a. Meat
Vegetables, especially raw
Fresh fruits
Dairy
Which of the following nutrients is involved in metabolism of glucose to produce energy?
Vitamin B6
Vitamin B12
Vitamin C
***d. Riboflavin
When consumed with a meal, which beverage decreases iron absorption most significantly?
Orange juice
Soda pop
***c. Tea
Koolaid
What did we conclude regarding iron deficiency anemia often seen in athletes?
It is most likely due to poor intake of meat, especially women who tend to eat less meat
***b. It is due to a dilution effect as blood volume increases with training
It is caused by the constant pounding on the feet, causing red blood cells to rupture
It
The closer you leave to the sea/ocean, the less likely you are to be deficient in which of the following?
Fluoride
Iron
***c. Iodine
Calcium
For which of the following public health practices to improve nutrient intake is it a community-by-community decision?
Fortification
Enrichment
***c. Fluoridation
Iodination
What did we decide about infant formulas?
They are not a healthy alternative to breast milk
***b. They are made from cow's milk but with many modifications
They should be better quality controlled, there have been some recent incidents of bad batches of formula
Providing infant formula to new mot
Which of the following lobby groups was opposed to the fortification of bread with a vitamin in 1998?
Pediatric groups
***b. Elderly groups
Right to life groups
Agricultural groups
A low intake of calcium
Is the major cause of osteoporosis
***b. Increases the risk of developing osteoporosis
Has nothing to do with osteoporosis, since it is a disease of aging
Is only important to women since men don't develop osteoporosis
What did we conclude about milk products as a calcium source?
Skim milk is not as good as whole milk
Chocolate milk is not a good source of calcium
***c. Frozen yogurt is an excellent source of calcium
Cheese is not a good source of calcium
Government subsidies were established to save farmers and the farmer industry. Which of the following does the U.S. government subsidize the MOST?
Vegetables
***b. Corn
Apples
Cotton
Why do antioxidants likely reduce cancer risk?
Reduces the growth of plaque by oxidizing the free radicals that normally stimulate growth
Attacks plaque cells early in their development so they die
Reduces damage to DNA to reduce likelihood of the lining of the artery growing plaque
***d. Prevents oxi
Which vitamin has a difficult time crossing the placental barrier, making it more likely that a newborn will be deficient, even if the mother was consuming adequate amounts?
Vitamin D
Vitamin C
Vitamin B6
***d. Vitamin K
Which of the following calcium supplements did your instructor list as likely the best, in terms of absorption, but more expensive than most supplements?
Dolamite
***b. Calcium citrate or tartrate
Coral calcium
Calcium phosphate
We discussed one vitamin that has become controversial of late. There is strong evidence that we should increase our recommendation since higher intakes have been linked to reducing cancer risk, among other health benefits. It seems a large number of Amer
Thiamin
***b. Vitamin D
Vitamin K
Niacin
Which of the following is an at risk group for developing Vitamin D deficiency?
Elderly
***b. Dark-skinned infants
People who live far from the sea
Pregnant women
Match the nutrient with the associated phrase.
Vitamin D
C
Vitamin A
D
Vitamin E
B
Calcium
A
a. Absorption is blocked by oxalates
b. Reacts with free radicals
c. Using tanning beds decreases dietary needs
d. Yellow-orange fruits and vegetables are an important source; provitamin is primary dietary source
Match the vitamin with the associated chemical name.
Vitamin A
C
Vitamin D
D
Vitamin E
A
Vitamin B6
B
Vitamin K
E
Niacin
F
Vitamin B12
G
a. Tocopherol
b. Pyridoxine
c. Retinol
d. Cholecalciferol
e. Menaquinone
f. Nicotinic acid
g. Cyanocobalamin
Match the nutrient with the deficiency.
Vitamin D
B
Vitamin B12
A
Thiamin
D
Riboflavin
C
Vitamin A
E
Vitamin K
F
Iodine
G
Niacin
H
a. Pernicious anemia; megalobastic anemia; nerve degeneration
b. Rickets; deformed bones
c. Cracks at angles of mouth
d. Beriberi; nerve degeneration
e. Dry, cracked cornea
f. Slow blood clotting
g. Enlarged thyroid gland
h. Dementia
Match the nutrient with the at risk group for deficiency on the right.
Niacin
B
Vitamin B12
A
Vitamin C
D
Vitamin D
C
a. Elderly
b. Those living in the "poor South" about 100 years ago
c. Dark-skinned infants
d. Sailors about 300 years ago
Match the nutrient with the most closely associated food source.
Fluoride (2)
C, G
Folic acid
D
Vitamin C
B
Iodine
A
Thiamin
F
Vitamin D (2)
E, J
Vitamin E
H
Riboflavin
I
a. Seafood
b. Asparagus/brussel sprouts
c. Community water supplies
d. Green leafy vegetables
e. Fortified Milk
f. Enriched bread
g. Water
h. Vegetable oil
i. Milk
j. Meat, such as pork
Match the vitamin deficiency with the associated phrase.
Vitamin B6 Deficiency
D
Thiamin deficiency
B
Vitamin A deficiency
A
Niacin deficiency (2)
C, G
Folic acid deficiency
E
Vitamin B12 deficiency
F
a. Common cause of blindness in world
b. Consumption of polished rice
c. Epidemic in Southern U.S.
d. Babies who consumed infant formula
e. Common during pregnancy
f. Common in the elderly
g. Consumption of corn bread
We discussed four groups that are at risk of iron deficiency. Name three of them and very briefly describe why each is at risk of iron deficiency.
Women - during menstruation they lose iron due to blood loss"
"Vegetarians - they would not be consuming heme iron (meat), which is the best source of iron. They would be consuming non heme iron, which is a poor source of iron because it does not absorb
Enriched grains always have three vitamins added to them. Name two of the three.
Thiamin"
"Niacin"
"Riboflavin
We discussed a vitamin that, when consumed in low amounts, leads to increased homocysteine levels in the blood, a risk factor for heart disease. Name that vitamin.
Folacin (Folic acid/folate)
Briefly describe two suggestions your instructor made in class to minimize loss of vitamin C during preparation of food.
Minimize chopping"
"Do not boil; steam instead
There is a compound in some foods, oxalate, that binds calcium, making it less available for absorption. Name the food we discussed in class that contains oxalate.
Chocolate
What mineral comes from the sea, so seafood is a rich source of this mineral?
Iodine
Give two specific reasons why a vegetarian, someone who consumes no meat, would be likely to develop iron deficiency? In other words, what is special about meat that helps us meet iron needs?
They would not be consuming heme iron (meat) which is the best source of iron"
"They would only be consuming non heme iron which is a poor source of iron because it does not absorb well.
We discussed that two of the fat soluble vitamins that are especially toxic. Give me those two vitamins and give an example of a toxicity symptom, other than the ultimate death (give the unwanted effect of over consumption.
Vitamin A. Symptom: cerebral spinal fluid pressure"
"Vitamin D. Symptom: calcified soft tissue/muscle
Why did they decide to change the name of the vitamin nicotinic acid to niacin?
Nicotinic sounds too much like nicotine and people would be frightened
There is a compound in chocolate that binds calcium, making it less available for absorption. What is the name of the compound?
Oxalates
At what age do we usually lose the ability to build new bone?
Around 30
What were the circumstances by which we tragically learned the effects of vitamin B6 deficiency?
It was put in infant formula and they had seizures
We discussed that niacin overconsumption has unwanted side effects. We are very aware of this because niacin was prescribed by physicians to treat a common health concern. What was the health concern and what was the side effect?
Health concern: "High cholesterol levels"
Side effect: "Red-splotchy skin/red flushed skin
Which vitamin did we begin to fortify in enriched bread beginning in 1998?
Folic acid
Prenatal vitamins are prescribed as a common part of good prenatal care. Which vitamin is woman most likely to be deficient in during pregnancy?
Folic acid
When a pregnant woman is deficient in this vitamin, what is the birth defect that is associated with this vitamin deficiency?
Neural tube
What group of individuals is higher risk for developing cancer if they consume high levels of beta-carotene?
smokers
You should have alcohol in moderation. How much is this per day?
1-2 oz alcohol/day
No binging
What is the leading cause of mental disability?
Fetal alcohol syndrome
Recommendation: NONE during pregnancy
Name the four foods to reduce high blood pressure in the DASH diet:
Fruits
Vegetables
Whole grains
Low fat dairy
What does the acronym DASH diet stand for?
Dietary
Approaches
Strop
Hypertensions
Sodium & Hypertension
H2O?into blood stream (which contains Na)
What are food additives?
Chemicals that we add on purpose
What does the acronym GRAS stand for?
Generally
Recognized
As
Safe
What does the Delany Clause say?
Any food additive that causes food cancer is banned
Where are nitrites/nitrates found? What type of cancer do they cause? What do they prevent?
Processed meats
---Need to limit this
---Nitrosamines
Stomach cancer
Prevents botalism
What kills salmonella bacteria? Name the two steps companies go through to kill salmonella.
1. Heat
-----Freezing does NOT kill this
2. Hot soapy water?chlorinated rinse
Name two foods where is salmonella found.
in poultry & eggs
In central US, eggs are not as likely contaminated
Where is E. coli intoxication found?
Ground beef
What type of bacteria is in Botalism? Name two places where this can be found.
Anaerobic (without air) bacteria
Canned goods & raw honey
What type of bacteria is in trichinosis? What type of meat is this found in?
Parasite
Pork
Which drug is listed unsafe by the FDA? What is in this drug that makes it a stimulant? What does it enhance? How does it cause weight loss?
Ma Huang
Ephedra, epidrine
Enhance performance
Weight loss for other half of herbal phen-fen
What is Echinacea used to prevent or reduce symptoms of?
Colds
What is St. John's Wart is used to treat?
Mild depression
What is in St. John's Wart to cause weight loss?
Half of herbal phen-fen
What is Chamomile used for?
Mild sedative
What is Ginger used to treat?
Upset stomach
What does Ginko improve?
Improves memory
----By improving blood flow to the brain
----In elderly as opposed to the young
What does Ginseng improve? What do people use as a fake, less expensive Ginseng?
Improves general well being
Siberian ginseng
Why is Guarana a stimulant? What does it enhance? How does it cause weight loss?
It contains Caffeine
Performance
Other half of herbal phen-fen
What are herbs?
Plants with medicinal value
Ending with food, rank the following to what is closest to food: 1) Drugs 2) Functional foods 3) Herbs 4) Food
Drugs
Herbs
Functional foods
Food
What was the name of the FDA director who went after the herbal industry because he thought they were lying about the things vitamins and minerals could do for you? What act did it lead to?
Kessler
1990s Dietary Supplement Act
------Went after the tobacco industry when they said they didn't know nicotine/tobacco was addictive
------Led to tobacco settlement
------Tobacco settlement led to research money in Oklahoma
--------------Did opposite
What are plant chemicals with specific health benefits?
Phytochemicals
What is another name for functional foods?
Pharmafoods
What do soybeans contain?
Phytoestrogens
Name two health problems soybeans decrease.
Heart disease risk
---Good evidence
Cancer risk
---But now is it?
What do tomatoes and all red fruits contain to give them their red pigment?
Lycopene
What category are tomatoes the strongest in?
Strongest antioxidants
Name two health problems tomatoes decrease.
Cancer risk
Heart disease?
What health problem does garlic decrease?
Heart disease risk
Name two elements garlic contains.
Allicin
Sulfur
What is in broccoli sprouts that make them a cancer risk?
Sulfur
Because of their color, blueberries and black berries are a good source of this:
Antioxidants
Name the functional foods or pharmafoods
soybeans
tomatoes
garlic
broccoli sprouts
blueberries, blackberries
Name two strong form of liquid diaretics.
Caffeine
Alcohol
Name two potassium rich foods.
Bananas
Oranges
What is the major risk of dehydration? What does this mean?
Hyponatremin
Low Na in blood
What category are tomatoes the strongest in?
Strongest antioxidants
What types of sweaters are crampers?
Heavy sweaters
Electrolyte solution
How many pound(s) of water equals 1 pint?
1 pound
What % body weight loss is due to both performance impaired & thirst impaired
2%
What is the primary recommendation when drinking water?
Frequent drinks of small amounts of cool water
What is interstitial fluid?
Fluid between cells
Cerebral spinal fluid
Eyeballs
Where is extracellular fluid located? What mineral is it mostly made up of?
Outside cell
Na
----Blood
What makes up a fat cell?
Trigliceryde (sp?)
Where is intracellular fluid located? What mineral is it mostly made up of?
Inside cell
K
How does H2O get into the blood stream?
Through the GI Track
What two compounds make up electrolytes?
H2O
NaCl (Sodium Chloride - salt)
---Salt water
---Primarily water
Why does water have to be drawn to the side of higher concentration into the blood?
Trying to equalize
Osmosis
What two minerals make up a cell? Say where they are located in relation to the cell.
Sodium - outside cell
Potassium - inside cell
How does sodium concentration change as we sweat?
It goes up
How does blood's volume change as we sweat?
Becomes thicker as we sweat
What does blood deliver to the surface?
Electrolytes
What is on the surface of the skin?
Sweat glands
Name the four functions of water
1. Medium of cell
What things are mixed it
2. Transport. Name the two things water transports.
Nutrients
Waste products
3. Structural integrity
Not just inside the cell, but all of us
4. Dissipate heat
What three minerals make up electrolytes?
Sodium (Na)
Potassium (K)
Chloride (Cl)
What is the function of minerals?
Nerve transmission
Kessler
FDA Director
Went after the tobacco industry when they said they didn't know nicotine/tobacco was addictive
Led to tobacco settlement
Tobacco settlement led to research money in Oklahoma
Went after the vitamin and mineral (herbal) industry because he thou
Hyponatremin
Low Na in blood