60 Question And Answer Study Guide Nutrition

Study Guide Exam 1: 60 questions each worth 1 point made up of multiple choice, True/False and matching questions plus three extra credit questions worth 1 point each. Know the following: Chapter 1 &2 ·Definitions of nutrition, diet, food, nutrient, essential nutrient, nutrient requirement, phytonutrient/phytochemical, functional foods. Nutrition: Scientific study of nutrients and how the body uses them and the study of human behaviors related to food and eating Diet: Usual pattern of food choices → combination of all foods and beverages consumed Nutrient: Chemicals necessary for proper body functioning used by the body to provide energy, structural materials and regulating agents to support growth maintenance and repair of tissues Essential Nutrient: (indispensable nutrient) Nutrients a person must obtain from food because the body cannot make them for itself in sufficient quantity to meet physiological needs Nutrient Requirement: a food or biochemical substance used by the body that must be supplied in adequate amounts from foods consumed. Phytonutrient: Biologically active compounds found in plants Functional Foods: a food containing health-giving additives and having medicinal benefit. ·What are phytochemicals/phytonutrients? Phytochemicals: Biologically active compounds found in plants ·What are the 6 classes of nutrients? Why are they important? Inorganic Nutrients: Minerals and Water Organic Nutrients: Carbohydrate, Lipids, Protein, Vitamins ·What nutrient makes up the largest proportion of the body? Water ·What does macronutrient and micronutrient mean? Macronutrient: Body needs in large amounts Micronutrient: Body needs small amounts ·Of the 6 classes of nutrients, which are macronutrients and which are micronutrients Macronutrients: Carbohydrates, Fats, Proteins, and Water Micronutrients: Minerals and Vitamins ·What does organic and inorganic mean in terms of the chemistry of the nutrients. Organic → Has Carbon Inorganic → Has no Carbon ·Food energy is measured in calories? Which of the six classes of nutrients can yield energy when metabolized in the body? Which classes cannot? What non-nutrient beverage also provides energy? Food energy is measured in calories. Three: carbs-4kcal/g; protein-4kcal/g; fats-9kcal/g; Micronutrients-minerals and vitamins. Water is absorbed. Alc-7kcal ·How many calories/gram are provided by each class of energy yielding nutrients and the one non-nutrient? Answer above ·Be able to calculate total calories provided by a meal if you are given the grams of carbs, protein, fat and alcohol. You can use a calculator to do the calculations so be sure to bring a calculator. You WILL NOT be able to use your cell phones as a calculator. You got it dude! ·Know the food groups as summarized in the Dietary Guidelines/ChooseMyPlate. What are categories of foods that people commonly consume but are not considered a food group according to the Dietary Guidelines? (hint: alcohol, fats & oils, and sweets & sugary foods) Vegetables, Fruits, Grains, Dairy Products, Protein Food You are supposed to have five or less servings of sweets and added sugars a week ·What is a nutrient requirement? What is a nutrient deficiency? Nutrient toxicity? Nutrient Requirement: a food or biochemical substance used by the body that must be supplied in adequate amounts from foods consumed. Nutrient Deficiency: Occurs when the body doesn't absorb the necessary amount of a nutrient Nutrient Toxicity: Too many nutrients in the body that it becomes harmful ·What is the difference between acute and chronic diseases? Acute: Severe and sudden onset of something (example: asthma attack) Chronic: A disease that typically begins slowly, progresses, and persists with a variety of signs and symptoms that can be treated by not cured by medications ·What is a risk factor? How does a risk factor relate to a given disease state? Risk Factor: Characteristics that increase a person's chances of developing a disease in the future. If you have a risk factor for a disease, you are then more likely to get the disease What is the difference between a person with one risk factor for a disease and the person with 5 risk factors? The more risk factors there are the higher chances of mortality and morbidity ·What are the principles of diet planning? Why are they important? What are the food groups? What are some common foods in each food group here in the USA? Adequacy, balance, control of calories, moderation, variety; Important because they maximize the value of the foods we purchase and consume to supply the nutrients our body needs without doing harm to the body by over or under-supplying specific nutrients; food groups: grains(bread), vegetables(broccoli), fruits(cup of grapes), milk products(cheese), meats/fish/poultry, nuts/seeds(walnuts), fat and oils(vegetable oils), sweets and added sugars(sugar foods). · Why is control of calories important? What will happen if you consume more calories than your body needs? What will happen if you consume less than your body needs? It is important so you have enough energy for your bodily functions; you gain weight; you will lose weight · What is nutrient density? What is energy density? What are some examples of nutrient dense foods? What are some examples that are less nutrient dense and more energy dense? Be able to distinguish between foods. Nutrient dense.-Nutrients provided by a food relative to the calories/energy in the food (dense: veg, fruits, whole grains, etc.) (less dense: donuts, soft drinks) Energy dense.-Amount of energy provided relative to the weight of the food (dense: pizza, salami, etc.) (less dense: cakes, cookies, pastries) · What is an empty calorie food? Food such as solid fat or sugar that has no nutritional benefit in it and it just provides energy · What are discretionary calories? What foods choices might fall into the discretionary calorie category? Are excess calories to enjoy once your required nutrient needs are met; sugar, butter, syrup, candy ·Read over the 2015 Dietary Guidelines Executive Summary and be able to recognize the main points. Who are the guidelines for? Do the guidelines apply only to healthy people or also to people with chronic diseases? What is the overall purpose (aim) of the Dietary Guidelines? For ages 2 years and older; Yes they apply; Attain and maintain a healthy weight, Reduce risk/improve management of chronic disease, Promote overall health ·Read over the 2015 Dietary Guidelines Executive Summary and be able to recognize the main points. ·What is a food label. What information is provided on a food label? Know how to read/interpret the Nutrition Facts section of a food label? A food label help consumers make informed choices; it provides info about total fat, saturated fat, trans fat, cholesterol, sodium, total carbs, dietary fiber, sugars, protein; Digestion ·Know the sequence of organs of the gi tract from beginning to end, and the accessory organs. Be able to identify them on a diagram 1. Mouth ← Beginning 2. Pharynx 3. Salivary Glands 4. Epiglottis 5. Trachea 6. Esophagus 7. Esophageal Sphincter 8. Stomach 9. Pyloric Sphincter 10. Liver 11. Gallbladder 12. Bile Duct 13. Appendix 14. Small Intestine 15. Ileocecal Valve (Sphincter) 16. Pancreas 17. Pancreatic Duct 18. Large Intestine (Colon) 19. Rectum 20. Anus ← End ·What is digestion? What are the two types of digestion that occur in the gi tract? Digestion: A process of transformation where solid and liquid foods are broken down into individual nutrient molecules that the body can use Mechanical Digestion: The actual chewing → breaks down and mixes the food physically Chemical Digestion: Enzymes and water in saliva break down for chemically What are some fluids that are secreted in the gi tract to aid digestion? ·What is absorption? What is being absorbed? Fluids secreted to aid digestion: salivary amylase, gastric juices(HCl,pepsinogen ), bile from liver and pancreatic juices(trypsin, lipase), intestinal juices (pepitidase, lactase) Absorption: The uptake of those nutrients from the GI tract by cells of the GI tract Nutrients are being absorbed ·What is excretion? What is being excreted? Excretion: The elimination/excretion of waste and residual products of metabolism from the body; waste and residual products of metabolism and undigested residues ·What is the lumen? What happens in the lumen? Lumen: The inside surface and space of the GI tract Here food is pushed through and nutrients pass through this to be absorbed. ·What is the purpose of the GI tract? What is its shape? Are the muscles of the gi tract flexible or rigid? Are they permeable (can things be secreted/come out and absorbed/get in from it)? It digests food with excretions, absorbs nutrients from food for body to use metabolically, and transports & eliminates residual products of metabolism and undigested material out of the body. It’s like a long tube with a few organs and its flexible. Things can be secreted and absorbed; that’s how we digest food and take in nutrients. ·What are sphincters? What do they do? The lower esophageal sphincter and the pyloric sphincter are two important sphincters whose functioning can impact a person’s comfort level after eating. What is their role in the gi system? Sphincters: Six circular muscles surrounding sections of the GI tract that differentiate one section from another The role in the GI tract Sphincters are to periodically open and close and control the pace of movement of the GI tract contents ·What role does the appendix play? To which body ‘system’ does it belong? (gi, vascular, neurologic, immune, endocrine, etc.) Role: safe house for good bacteria; GI Tract ·What is a bolus? A “lump” of food and saliva formed in the mouth by chewing **Turns into Chyme when it enters the stomach** ·What is chyme? When/where does food change from a bolus to chyme? Acidic fluid that passes from the stomach to the small intestine, consisting of gastric juices and partly digested food; stomach ·What is peristalsis and why is it important? Peristalsis: Rhythmic contractions created by circular and longitudinal muscles working together to move food along the GI tract ·What is motility and why is it important? Does increasing motility speed up or slow down gi tract contents? What about decreasing motility? Peristalsis and its movement of material through the digestive tract and this is important because otherwise food wouldn’t move through the GI tract; Speeds up because increases muscle contractions; slows down because less contractions ·Know that the gi tract secretes various but distinct fluids (secretions) in each part and each has a specific purpose. Bile: Produced in the liver but stored in the gallbladder, Helps emulsify fat globules and aids in absorption Pancreatic Juices: are released via ducts into duodenum Small Intestinal Juices: neutralizing hydrochloric acid coming from the stomach Crypts: Secretion of intestinal enzymes, water, and bicarb Goblet Cells: Secretion of mucous Immune System Cells: Protect against ingested germs ·Where is the site of most nutrient absorption specifically? What is the structure that enables nutrient absorption (hint: absorptive cells lining the villi of the si and their microvilli) The small intestine ·What two systems of the body help control communication and coordinate the actions of the gi tract? Vascular System and Lymphatic System Chapters on Vitamins What are vitamins. What are the names of all the vitamins. What are some general features/characteristics of vitamins. What are the similarities and differences to energy nutrients. Vitamins: Complex organic compound, required in small amounts, cannot be made by body; regulate and support body processes. Names: Water Soluble- Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid, Pyridoxine (B6), Folate Cobalamin, Vitamin C, Choline Fat Soluble- Vitmain K, Vitamin A, Vitamin D, Vitamin E General Characteristics Vitamin A, Vitamin D, Vitamin K, Vitamin C--Bone Health Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic Acid, Pyridoxine (B6), Vitamin B12, Biotin--Energy Metabolism Vitamin K--Blood Clotting Vitamin B-6, Folate, Vitamin B-12, Vitamin C, Choline--Amino Acid Metabolism Vitamin E, Vitamin C--Antioxidant Defense Vitamin A, Vitamin D, Choline--Growth and Development Vitamin B-6, Vitamin B-12, Folate, Riboflavin--Red Blood Cell Formation Vitamin A, Vitamin C, Vitamin D, Vitamin E--Immune Function Energy nutrient similarities (similarities between vitamins and energy yielding macro): Vitamins are similar to energy-yielding macronutrients because • Organic • Vital to life • Available from foods (plants, fungi, bacteria, animals, fish) • Deficiency causes distinct symptoms of disease Energy nutrient differences (differences between vitamins and energy yielding macro): -act as individual units, don’t create long chains -contain carbon atoms but don’t yield energy -do assist enzymes as coenzymes to extract energy from carbs, fat, proteins, and alcohol -needed in smaller amounts measured in micrograms -therefore called micronutrients Why is the solubility of a vitamin significant? What are the general characteristics of water-soluble vitamins and those of fat-soluble vitamins. What are the differences between them? Example: How are they absorbed? Are they equally toxic? How do the storage of water soluble and fat soluble vitamins differ in the body? How long does it take to become deficient? How are they excreted? -It determines how the vitamins behave within the body for instance fat soluble vitamins are stored in fat and water soluble vitamins are dissolved in liquids of the body. -They are equally toxic; fat-soluble can be toxic cuz they can build up in the body where fat is stored like the liver or fatty tissues and fat-insoluble vitamins can build up to a toxic level in the liquids in the body (but they can be excreted in the urine of the body). -It takes longer to become deficient if you have fat-soluble as opposed to fat-insoluble because fat-insoluble you can pee it osvb ut. -Fat insoluble are urinated out and fat soluble through the liver and bile Which vitamins are water-soluble and which ones are fat soluble? Be able to recognize which is which. If a food has had all fat removed, is it likely to have very much naturally occurring fat soluble vitamins? Water-Soluble Vitamins: Thiamin (B1), Riboflavin (B2), Niacin (B3), Biotin, Pantothenic Acid (B5), Pyridoxine (B6), Folate, Cobalamin (B12), Ascorbic Acid → Vitamin C, Choline Vitamin B 1-6 minus 4, Vitamin B12, Vitamin C, and Choline Fat-Soluble Vitamins: Vitamin A, Vitamin D, Vitamin E, Vitamin K KADE Can vitamins be destroyed? Can minerals be destroyed? Which vitamin is easily destroyed by microwaving? Which by UV light? Which by excessive heating/cooking? What are some cooking/food preparation methods that can be used to minimize vitamin and mineral loss? -Vitamins can be destroyed during storage, cooking, and transport. -Minerals can be lost/destroyed after being leached, boiled, soaked, fried, and stewed. -Microwave destroys vitamin B12 -UV light destroys riboflavin, biotin, vitamin B6, folate, vitamin B12, vitamin K, A, D, E -Excess heating/cooking destroys thiamin, pantothenic acid, vitamin B6, folate, vitamin C, A -Minimize mineral/vitamin loss you could: -Avoid buying wilted, bruised, or shriveled produce. •Store at near freezing temperatures, in high humidity and air-tight containers. •Cook in small amounts of water. •Avoid cutting foods that will be cooked into small pieces. •Use quick cooking methods such as microwaving, steaming, and stir-frying; retains most of the nutrients. •Freeze produce to preserve vitamins. What are some potential food handling practices that might lead to loss/destruction of vitamins and minerals in preparation and cooking? What are some practices that can lead to the retention or preservation of vitamins? Of minerals? -Storage, transport and cooking; acid, alkaline, oxygen, UV light, heat could destroy, - Flash freezing can preserve -Minimize mineral/vitamin loss you could: -Avoid buying wilted, bruised, or shriveled produce. •Store at near freezing temperatures, in high humidity and air-tight containers. •Cook in small amounts of water. •Avoid cutting foods that will be cooked into small pieces. •Use quick cooking methods such as microwaving, steaming, and stir-frying. •Freeze produce to preserve vitamins. What are the vitamin deficiency diseases called and what are the signs and symptoms for thiamin, riboflavin, niacin, folate, B12, vitamin C, vitamin D, and vitamin A deficiencies? What foods could we eat to get significant amounts of each of these vitamins? Thiamin-beriberi and wernicke-korsakoff syndrome; weakness, abnormal nervous system functioning--beriberi and wernicke-korsakoff syndrome Riboflavin-inflammation of the mouth and tongue, eye disorders--Ariboflavinosis Niacin-Pellagra: Diarrhea, Dermatitis, Dementia, Death--Pellagra 4D’s Folate-megaloblastic anemia, diarrhea, neural tube defects--megaloblastic anemia B12-pernicious anemia, megaloblastic anemia and nerve damage--megaloblastic anemia Vitamin C-scurvy, poor wound healing, bleeding gums, bruises, depression--scurvy Vitamin D-rickets, osteomalacia, soft bones, reduced system function--rickets Vitamin A- poor growth, dry skin, reduced immune system function--night blindness, xerophthalmia What deficiency causes the 4 D’s? Niacin Which vitamin is given as a supplement to children to prevent blindness and death in developing countries who are at risk of contracting measles? Vitamin A Which two vitamins that we get primarily from the diet can also be produced from bacteria in our colons? Which of these vitamins is given to newborns because their colons are sterile and don’t have gut bacteria to make it? Vitamin K and vitamin B12 or biotin; Vitamin K Which vitamin can be made in our skin when large enough parts of it are exposed to sunshine for at least 10-15 minutes a day? What are some factors that lower adequate stores of this vitamin? What are some dietary sources of this vitamin? Is it advisable that a person who is not able to be outdoors while their arms and legs are uncovered take a supplement of this vitamin? Would a person who doesn’t drink fortified milk benefit by taking a supplement of this vitamin? Vitamin D; Lower stores of this vitamin •Dark skin •Breastfeeding without supplementation •Lack of sunlight in extreme north and south •Using sunscreens, clothes •Not using fortified milk Dietary sources:Oily fish (herring, salmon, sardines) and egg yolks, liver, veal, fortified milk, margarine, butter, cereals, some yogurt - Both would benefit from taking supplements What is a neural tube defect? What vitamin deficiency can cause it? Who is affected? What is the best way to prevent it? When should it be taken and by whom? Neural tube defects are birth defects of the brain, spine, or spinal cord. Caused by deficiency of folate; newborn babies; if you become pregnant take folic acid supplements or eat foods with folate; women Which vitamin needs stomach acid to make it absorbable? What common medication could interfere with that? This vitamin is produced by bacteria and is only found in animal based foods. What are some foods that come from animals and what are some that come from plants? What common cooking/reheating method can destroy it? Vitamin B12- cobalamin; Antacids could interfere; Animals: egg, ham, turkey sausage, roast beef, clam chowder, oysters, liver, cheese, milk-----Plants: miso/tempeh, soy milk, raisin bran - Microwave heating can destroy it What pro-vitamin/precursor is abundant in carrots and sweet potatoes? What is the name of the vitamin that it converts to once inside the body? What is the deficiency disease that is caused when inadequate amounts are consumed of this pro-vitamin or its activated vitamin? What organ does it affect most noticeably? Carotenoids(Vitamin-A); into Vitamin-A; disease is night blindness(Maybe even full blindness), xerophthalmia, growth failure, skin: rough and scaly, lower defense of respiratory, vagina, inner ear, Urinary Tract, malabsorption---; skin or eye What protein requires vitamin C for its synthesis? What is one of the first signs that a person might be deficient in vitamin C? Which food groups are a good source for vitamin C? Which ones generally are not good sources? What mineral is also needed to make this protein? What effect do deficiencies impact wound healing? Collagen; Deficiency signs: gums bleed easily around teeth, loose teeth, pin-point hemorrhages (capillaries under skin break), blotchy bruising, rough skin, atherosclerotic plaques, bone fragility, joint pain, poor wound healing, frequent infections, muscle degeneration and pain, neurologic changes causing depression, hysteria Source: Citrus fruits, guava, cranberries, pineapple, papayas, mangoes, cantaloupe, strawberries, kiwi, Cabbage-family vegetables (Brussel sprouts, broccoli), dark green vegetables, red chili pepper, tomatoes, potato skin Not good source: grains, meats, milk products - Mineral needed is iron Impact wound healing: •Infections, burns, extreme temperatures all cause stress on body that increase vitamin C needs •Toxic heavy metals, aspirin, oral contraceptives, cigarette smoking also increase vitamin C needs •Adrenal glands release vitamin C and hormones into blood Chapter on Water and Minerals Is water a nutrient? Is it important to consume water in daily? What are some functions of water in the body? Yes, water is a nutrient Yes, it is important to consume water daily Water is used in all its cells, organs, and tissues and it helps to regulate body temperature and maintain other bodily functions Since water is most concentrated in muscle tissue, which group of people would have the greatest proportion of water in their body? Which least? Of these, which would be most at risk of dehydration? What needs to be replaced when a person vomits or has diarrhea? Bigger muscled people (men) Smaller muscled people (women, children); probably women and children The water lost from vomiting or diarrhea You need to replenish water and electrolytes Is it dangerous to drink too much water? What can happen? What is it called? What happens in the blood with sodium levels when a person drinks too much water? Yes, if you drink too much water, you can get water intoxication and you can die from that. It causes the sodium in your body to become diluted and your cells swell. Why is water important to life? How long can humans live on average without any water? What is the term for the minimum requirement for water and why do we need it? Would you consider it the most vital or indispensable of all the nutrients? Why is water called the universal solvent? Water is the solvent that transports many essential molecules and other particles around the body. These include nutrients and waste products from the body's metabolic processes. Can live 3 days without water; What are minerals? Which ones are considered nutrients and therefore essential for health? What are some characteristics of all minerals? What determines how much of a mineral will be in the foods we eat? Can they be destroyed? Can they be lost from food? How? Minerals are a solid inorganic substance of natural occurrence. Yes, Yes above What type/category of foods in the US diet are highest in sodium/salt? What category of foods is there minimal sodium? What can be used as a substitute for salt in foods to make them more flavorful? Processed foods such as fast foods, ketchup, soy sauce, TV dinner Fresh foods Herbs and spices Know the main functions of sodium, potassium, calcium, magnesium, iron, zinc, iodine, fluoride, and selenium. Know the deficiency diseases, signs and symptoms associated with these minerals Sodium- maintenance of proper fluid balance, transmission of nerve impulses, muscle contraction, and transport of certain substances into cells Muscle cramps Potassium- maintenance of proper fluid balance, transmission of nerve impulses, maintenance of acid-base balance Irregular heartbeat, muscle cramps Calcium- structural component of bones and teeth, blood clotting, transmission of nerve impulses, muscle contraction, regulation of metabolism Increased risk of osteoporosis, may increase risk of hypertension Magnesium- strengthens bone, cofactor for certain enzymes, heart and nerve functioning Muscle weakening and pain, poor heart function Iron- component of hemoglobin and myoglobin, energy generation, immune system function Fatigue upon exertion, small, pale red blood cells, low hemoglobin levels, poor immune system function, growth and development retardation in infants Zinc- components of numerous enzymes Skin rash, diarrhea, depressed sense of taste and smell, hair loss, poor growth and physical development Iodine- components of thyroid hormones Goiter, cretinism Fluoride- increases resistance of tooth enamel to cavity formation, stimulates bone formation No true deficiency, but increased risk of tooth decay Selenium- components of an antioxidant system Muscle pain and weakness, form of heart disease For sodium and potassium, understand their relationship to hypertension (high blood pressure). For example, because sodium attracts water, excess sodium consumption is thought to contribute to hypertension which in-turn may cause cardiovascular disease. Potassium counteracts the effect of sodium on hypertension by improving vasodilation. What is hydroxyapatite and where is it found? What mineral forms the bulk of it? What other minerals? It is a naturally occurring mineral form of calcium apatite Calcium, phosphorus What are some factors that facilitate or enhance calcium absorption? Stomach acid, vitamin D, lactose What are some factors that decrease/inhibit calcium absorption? Phytates (phytic acid) in seeds, nuts, outer husks of grains Oxalate in beet greens, rhubarb, spinach, sweet potato What is the name for calcium deficiency in older adults? What group of people are the most at risk of developing this condition and why? Osteoporosis Older people because there bones are more fragile, people with a family history of osteoporosis, Why is iron important in the body? What is heme-iron, and non-heme iron? Where are they found in greatest abundance? Which one is more easily absorbed? What is the iron-containing compound in red blood cells for which heme-iron is named? What does it do? Why is it essential to life itself? What is the disease caused by iron deficiency? Does chicken breast or chicken thighs have more iron? What about a 3 oz beef patty vs a 3 oz piece of fish? Iron is needed for production of hemoglobin, myoglobin, and cytochromes. It is needed for cell division and needed for production of lymphocytes and enables neutrophilis to destroy bacteria. Needed to maintain the myelin sheath that covers certain nerve cells. Heme-iron: about 40% of the iron in meat, fish, and poultry is bound into heme, heme accounts for about 10% of the average daily iron intake, but it is well absorbed. Found in animal sources (25%) best absorbed Non-heme: all iron in foods derived from plants is nonheme iron, 60% of iron is nonheme. It is less well absorbed that heme-iron. Plant and animal sources (17%) Hemoglobin Anemia Chicken thigh Beef patty What are some factors that facilitate or enhance iron absorption? What are some factors that decrease or inhibit iron absorption? Enhance- eating meat fish poultry together with nonheme sources, vitamin C keeps iron in reduced form, some acids and sugars, a meat, beans, and tomato sauce chili Inhibit- phytates, vegetable proteins, calcium, polyphenols If you are iron-deficient, what dietary factors would you avoid and which would you add to help your body get the iron it needed? Avoid (because inhibit absorption): •Phytates (antioxidant found in legumes, whole grains) •Vegetable proteins (soybeans, legumes, nuts) •Calcium (in milk) •Polyphenols (anti-inflammatory compounds in tea, coffee, grains, oregano, red wine) •So… don’t drink milk, tea, coffee or red wine within 2-3 hours of taking a Fe supplement Add: •Select iron-rich foods: •Natural – meats, fish, poultry, legumes, eggs •Enriched – flour and grain products -also take in more vit C, What is the name of the disease caused by iodine deficiency? What is the public health measure in the United States that has been carried out to help populations prevent iodine deficiency? Hypothyroidism Adding iodine to salt What mineral deficiency in the substantia nigra area of the brain can cause restless legs syndrome? What is the neurotransmitter that is low due to the mineral deficiency? Iron deficiency Dopamine What can occur in children when they are severely deficient in iodine? What can occur in a developing fetus when the mother is deficient in iodine? Are these problems preventable? Mental retardation and brain damage in children Fetus can develop cretinism Yes they are preventable Zinc is needed for cell replication. What often occurs with zinc deficiency? What populations are most at risk? Growing children and elderly Growth retardation, immature sexual development, GI tract problems, impaired immune response, damage to central nervous system and brain, impaired vitamin A metabolism, loss of taste acuity, loss of appetite, slow wound healing What is taste acuity? Why would it have an impact on loss of appetite? Who is most at risk of malnutrition from loss of taste acuity? What mineral is associated with loss of taste acuity? If one cannot taste very well, food will not look appealing, so that is when loss of appetite happens. Elderly, zinc Why is selenium important in the body? What foods are high in selenium? What nut can provide your daily needs for selenium by just eating 3 of them? It is an antioxidant, works together with vitamin E, conversion of thyroid hormone to active form Brazil nuts, oysters, fish, tuna fish, egg noodles, turkey, sunflower seeds Brazil nuts What are the functions of magnesium in the body? Is it important for muscles? Why is it important for heart health? What foods provide significant amounts of magnesium? What plant pigment contains magnesium as part of its structure? -functions:•Bone mineralization/health (> half found in the bones, acts as a reservoir) •Tooth health/strength •Part of protein making machinery •Necessary for energy metabolism •Participates in enzyme systems •Catalyst in ATP production •Involved in muscle contraction and blood clotting •Nerve impulse transmission •Supports normal function of immune system Maintains healthy dilation of blood vessels - It’s important for muscles for muscle contractions/neuromuscular signals. - It’s important to maintain a steady heartbeat and normal bp - Foods: Nuts, seeds, legumes, whole grains, dark green leafy vegetables (part of photosynthetic molecules), seafood, chocolate, cocao, hard water -chlorophyll does In general, what is the best way to retain desired minerals in food? For someone who didn’t want certain minerals in their food (like someone with kidney disease who needed to reduce sodium, potassium and magnesium), what would be an easy strategy to get minerals out of food? - Minimize mineral/vitamin loss you could: •Store at near freezing temperatures, in high humidity and air-tight containers. •Cook in small amounts of water. •Avoid cutting foods that will be cooked into small pieces. •Use quick cooking methods such as microwaving, steaming, and stir-frying. •Freeze produce to preserve vitamins. - To get minerals out of food: leaching, soaking, boiling ??? What minerals are associated with electrolyte balance? ● calcium. ● chloride. ● magnesium. ● phosphate. ● potassium. ● sodium. What vitamins and minerals are associated with maintaining skin health and promoting wound healing? Zinc, manganese, sulfur, selenium, vitamin A, B, C,D ? With energy metabolism? Mg, Fe, vitamin thiamin, niacin, riboflavin, pantothenic acid, folate (all are b vitamins)With immune function? Vitamin C, Fe, Zn With antioxidant defenses? Mn, S, Fe, Se, Vit C, E, A, Bioflavinoids With blood pressure regulation? Decrease Na, increase K, Mg, With bone health? Vit D, B, C, Ca, Mg, Mn (Na, K, Cu, Fe, Vit A {weakens them} possibly) Muscle contraction? Mg, Na, K, Ca Which mineral can you use as a soaking solution in a bathtub or foot bath? Mg Neurotransmitter synthesis (b12, folate, B6, vit C)? Thiamin(B1), Pantothenic Acid (B), B6, Choline (used to make acetylcholine), Fe (def alters it) General Vit/Min and Food for potential extra credit questions How are plant and animal foods divided into groups in the Dietary Guidelines. Fruits, vegetables, grains, protein foods, diary/milk products?? Which vitamins and minerals are found in abundance in each food group? Magnesium is supplied in the diet by…iron is found mostly in…potassium can be obtained by eating… Why is it important to eat a variety of foods from within each food group Variety provides different types and kinds of key nutrients What are free radicals? Are they good or bad? What are antioxidants? Are they good or bad? How do free radicals and antioxidants work together? Which nutrients also perform roles as antioxidants? What food groups are generally rich in antioxidants? Free radicals- uncharged molecule having an unpaired valence electron BAD Antioxidants- inhibits oxidation GOOD To prevent free radical damage the body has a defense system of antioxidants. Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Vitamins A, C, and E, selenium Fresh produce What are phytonutrients? Which foods provide rich sources of phytonutrients? What chronic conditions can phytonutrients help with? Does fish have phytonutrients? Phytonutrients: Biologically active compounds found in plants Foods that provides rich sources of phytonutrients: pineapple, avocado, ginger, apples, etc. Chronic Conditions that they can help: Dementia, skin conditions (eczema), cancer Does fish have phytonutrients: No What are functional nutrients/functional foods? Func foods-foods that contain bioactive components that provide health benefits beyond their nutrient contributions Func nutWhat are enrichment and fortification? What is an example of a food/beverage fortified with calcium? With vitamin D? with vitamin A? Enrichment: The action of improving or enhancing the quality of Fortification: The strengthening or improving by adding another ingredient Examples of Fortified Substances Calcium → orange juice Vitamin D → cheese Vitamin A → cereal, sugar, milk What is typically fortified with iodine? With fluoride? Iodized salt; water What foods are typically enriched with thiamin, riboflavin and niacin and iron? Thiamin (Whole grain, wheat germ,fortified, or enriched grain products,Moderate amounts in all fresh food, Pork has highest levels), riboflavin (Milk and milk products, Enriched or whole grains,Liver) and niacin(Milk, eggs, meat, poultry, fish,Whole-grain and enriched breads and cereals, Nuts,All protein-containing foods, and niacin from aa tryptophan after protein synthesis needs have been met) and iron (flour and grain products, meats, fish, poultry, legumes, eggs) Look at the USDA Food Patterns. How much food from each food group does a person need to eat each day if their total energy expenditure/caloric needs are 2,000 kcals per day? What are some tips for healthy diet that you might be able to share with a friend or family member who wants to know what you learned from your nutrition class? Think of what you might say about nutrient density, chronic diseases, vitamins, minerals, fiber, phytonutrients, functional foods, etc….