Nutrition and Health Quiz

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Questions and Answers

What is the appropriate upper limit for supplement dosage if needed?

500-600 mg per dose (correct)

800-900 mg per dose

1000-1100 mg per dose

300-400 mg per dose

Which type of iron is exclusively found in animal-based foods?

Non-heme iron

Ferrous iron

Folic iron

Heme iron (correct)

Which hormone is known to stimulate hunger?

Ghrelin (correct)

Insulin

Peptide YY

Leptin

What is the BMI range defined as normal weight?

18.5-24.9 Signup and view all the answers

What is the estimated number of calories in a pound of body weight?

3500 calories Signup and view all the answers

What is the recommended weight gain during the first trimester of pregnancy?

5 pounds total Signup and view all the answers

At what age is it appropriate to introduce cow's milk to a child's diet?

1 year Signup and view all the answers

What are the caloric needs per pound of body weight during infancy?

40-50 calories Signup and view all the answers

What is one physiological change that may impact nutrition in older adults?

Dental problems Signup and view all the answers

What is sarcopenia?

Loss of muscle mass, strength, and function Signup and view all the answers

What percentage of body fluid is found within cells?

⅔ Signup and view all the answers

Which of the following is NOT a function of fluid and electrolytes?

Aid in digestion Signup and view all the answers

Which vitamin is known as a precursor to retinal health?

Beta-carotene Signup and view all the answers

Which demographic factor does NOT influence vitamin C needs?

Height Signup and view all the answers

Which of the following foods is a good source of vitamin D?

Fish Signup and view all the answers

What is a recommended dietary change to help prevent osteoporosis?

Include weight-bearing activities Signup and view all the answers

Which of the following statements about phytochemicals is accurate?

They may reduce the risk of diseases Signup and view all the answers

Which mineral's deficiency may cause the body to pull calcium from the bones?

Calcium Signup and view all the answers

What is the most severe form of birth defects caused by maternal alcohol consumption during pregnancy?

Fetal Alcohol Syndrome (FAS) Signup and view all the answers

Which of the following is NOT a consequence of excessive alcohol intake?

Weight loss Signup and view all the answers

What is the guideline for moderate alcohol intake for women?

No more than 1 drink a day Signup and view all the answers

What is the primary role of carbohydrates in metabolism?

Produce energy Signup and view all the answers

What is the result of insufficient oxygen availability in metabolic processes?

Conversion of pyruvate to lactate Signup and view all the answers

Which of the following correctly describes catabolism?

It breaks down molecules and releases energy. Signup and view all the answers

Which food sources are primarily rich in B-complex vitamins?

Grains and lean meats Signup and view all the answers

What is the main goal of metabolism?

To produce fuel for the cells Signup and view all the answers

Study Notes

Liver Disease

Stages of liver disease:
- Hepatitis: Inflammation of the liver.
- Fibrosis: Scarring of the liver.
- Cirrhosis: Severe scarring of the liver.
- Liver failure: Inability of the liver to function properly.
Signs of liver disease:
- Jaundice (yellowing of the skin and eyes), abdominal swelling, fatigue, and easy bruising.
Chronic diseases associated with excessive alcohol intake:
- Liver disease, heart disease, and cancer.
Impact of excess alcohol on nutrition:
- Inhibits the absorption of nutrients.
Difference between FAS and FAE:
- FAS (Fetal Alcohol Syndrome) is the most severe form of alcohol-related birth defects.
- FAE (Fetal Alcohol Effects) is used to describe when some, but not all, of the clinical signs of FAS are present.

Alcohol Moderation

Guidelines for moderation:
- Men: no more than 2 drinks per day.
- Women: no more than 1 drink per day.
Definition of Binge Drinking:
- Men: 5 or more drinks in one sitting.
- Women: 4 or more drinks in one sitting.

Carbohydrate Metabolism

Carbohydrate intake is essential for metabolism because carbohydrates are used to produce energy and are involved in many metabolic pathways.
The goal of metabolism is to produce fuel for the cells.
Coenzymes:
- Examples: NAD, FAD
- Coenzymes facilitate enzyme activity.
- They are derived from the B-complex vitamins.
The impact of oxygen on metabolism:
- When oxygen is present, pyruvate is converted to acetyl-CoA, which enters the citric acid cycle (Krebs cycle).
- In the absence of oxygen, pyruvate is converted to lactate.
Catabolism vs. Anabolism:
- Catabolism: Breaks down complex molecules into smaller ones, releasing energy. Examples: digestion, breakdown of glucose for energy.
- Anabolism: Synthesizes smaller molecules into complex ones, requiring energy. Examples: protein synthesis, building muscle tissue.
Food sources of B-complex vitamins:
- Grains and lean meats.
Relationship between the B-complex vitamins and metabolic pathways:
- Many B vitamins play roles in one-carbon metabolism.

Fluid Balance

Body fluid is located inside cells (⅔) and in tissues or blood (⅓).
Fluid makes up 50-70% of body weight.
Organs involved in fluid balance:
- Kidneys.
Nutrients involved in fluid balance:
- Electrolytes, especially sodium, chloride, and potassium.
Functions of fluids and electrolytes:
- Regulate the amount of water in the body.
- Balance pH levels.
- Support proper nerve and muscle function.

Cancer Prevention

Dietary factors that protect against cancer:
- Eating a healthy diet rich in fruits and vegetables.
- Phytochemicals found in plants may offer protection against cancer.

Vitamin C

Sources of vitamin C:
- Colorful fruits and vegetables.
Factors influencing vitamin C needs:
- Gender, age, ethnicity, pregnancy/lactation, body weight, smoking status, and dietary habits.
Functions of Vitamin C:
- It's an antioxidant that helps neutralize free radicals that damage cells.
Vitamin C status is related to demographic and lifestyle factors.

Vitamin E

Function of Vitamin E:
- It is an antioxidant that helps neutralize free radicals that damage cells.
- Protection against heart disease and cancer.
Vitamin E deficiency is rare.

Vitamin A

Vitamin A precursor:
- Provitamin A carotenoids, especially beta-carotene, found in plants.
Functions of Vitamin A:
- Essential for vision, cellular health, and the formation of visual purple (rhodopsin) in the retina.
Vitamin A deficiency can lead to night blindness.

Free Radicals & Phytochemicals

Definition of Free Radicals:
- Unstable molecules that steal electrons from other cells to stabilize themselves.
- Can damage cell membranes, DNA, and proteins.
Phytochemicals:
- Chemical substances in plants that are associated with reduced disease risk.
- Can act as antioxidants, anti-inflammatory agents, and hormone regulators.
Phytochemical supplementation is not a replacement for a healthy diet.

Osteoporosis

Description of Osteoporosis:
- Characterized by porous bones that are more likely to fracture.
Risk factors for Osteoporosis:
- Age, gender (female), smoking, alcohol abuse, lack of weight-bearing activity, low calcium, vitamin D, or magnesium intake, genetics/race (Caucasian and Asian).
Dietary/lifestyle changes to help prevent Osteoporosis:
- Get enough calcium and vitamin D through diet and/or supplements.
- Engage in regular weight-bearing exercise.
- Avoid smoking and excessive alcohol consumption.

Vitamin D

Sources of Vitamin D:
- Food: Milk, fish, fortified cereals.
- Non-food: Sunshine.
Vitamin D is necessary for calcium absorption.

Calcium

Good sources of calcium:
- Milk/milk products, green leafy vegetables (especially kale and collard greens), fish with edible bones (sardines, salmon with bones), fortified juices, fortified cereals.
Guidelines for calcium supplementation:
- Only take supplements if you need them and no more than 500-600 mg per dose.
Calcium deficiency can lead to osteoporosis and a weakened immune system.

Healthy Blood

Nutrients needed for healthy blood:
- Iron, folate, vitamin B12, vitamin K, zinc.

Iron

Factors influencing iron absorption:
- Amount of iron in the body.
- Amount of iron in the meal.
- Types of iron consumed (heme vs. non-heme).
Stages of iron deficiency:
- Iron depletion, iron deficiency erythropoiesis, and iron deficiency anemia.
Sources of heme vs. non-heme iron:
- Heme iron: Found only in animal-based foods (meat, poultry, fish).
- Non-heme iron: Found in both plant and animal foods (beans, lentils, spinach, fortified cereals).
Iron absorption is enhanced by vitamin C.
Iron deficiency anemia is a common nutritional problem.
Iron deficiency can cause fatigue, shortness of breath, and pale skin.
Iron supplements should only be taken under a doctor's supervision.

Supplement Regulation

The Food and Drug Administration (FDA) regulates supplements, but under a different set of regulations than drugs.

### Body Weight

Body Mass Index (BMI):
- Uses and limitations:
  - A screening tool used to assess degree of fatness.
  - A ratio of weight to height.
  - Does not account for body composition (muscle mass vs. fat mass).
- Healthy weight BMI range: 18.5-24.9.
Characteristics of a healthy weight:
- Maintained without constant dieting.
- Acceptable to you.
- Factors in genetics.
- Not contributing to chronic disease.

Fat Distribution

Apple shape:
- Central obesity (excess fat around the abdomen).
- Associated with increased risk of cardiovascular disease, type 2 diabetes, and certain cancers.
Pear shape:
- Lower body fat (hips and thighs).
- Generally considered less risky than central obesity.

Energy Expenditure

Components of energy expenditure:
- Basal Metabolic Rate (BMR): The number of calories your body burns at rest.
- Physical Activity: The calories you burn through exercise.
- Thermic Effect of Food (TEF): The calories you burn digesting and absorbing food.

Factors Influencing Energy Needs

Hunger, appetite, satiation, and satiety.

Hormones Influencing Body Weight

Ghrelin (increases hunger).
Peptide YY (decreases hunger).
Leptin (regulates appetite and energy expenditure, signals satiety).

Weight Loss

Number of calories in a pound of body weight: 3500 calories.
Guidelines for weight loss:
- Don’t overeat.
- Engage in regular physical activity.
- Make behavioral changes.
- Set realistic weight loss goals.
Weight loss surgeries:
- Types: Gastric banding, gastric bypass, gastric sleeve.
- Eligibility: BMI > 40.

Eating Disorders

Signs of anorexia:
- Self-starvation.
- Extreme weight loss.
- Distorted body image.
- Fear of gaining weight.
Signs of bulimia:
- Binge eating followed by purging (vomiting, laxatives, excessive exercise).
- May maintain a normal weight or be slightly overweight.
- Can damage teeth, esophagus, and electrolytes.

Nutrition Through the Lifecycle

Pregnancy

Calorie needs during pregnancy:
- 1st trimester: No extra calories needed.
- 2nd and 3rd trimester: Extra 350-450 calories per day.
Weight gain recommendations during pregnancy:
- Up to 5 pounds in the 1st trimester.
- 1 pound per week in the 2nd and 3rd trimesters.
Nutritional needs:
- Increased needs for folate, iron, calcium, and vitamin D.
- Prenatal vitamins often recommended.
Avoid alcohol and raw seafood during pregnancy.

Lactation

Calorie needs during lactation:
- Extra 500 calories per day in the first 6 months.
- Extra 400 calories per day after 6 months.
Nutritional needs:
- Increased needs for calories, fluids, protein, and certain vitamins and minerals.
Breastfeeding provides optimal nutrition for infants, as well as health benefits for the mother.

Infancy

Nutrient needs during infancy:
- 40-50 calories per pound of body weight.
- Vitamin D supplementation is necessary for infants who are not breastfed or who are exclusively formula-fed.
- Iron supplementation may be necessary for infants who are not breastfed or who are exclusively formula-fed.
Introduction of solid foods:
- Start at around 4-6 months of age.
- Introduce iron-fortified rice cereal first.
- Introduce new foods one at a time, 3-5 days apart.
- Avoid honey for the first year.

Toddler and Childhood

Nutrient needs during toddlerhood and childhood:
- Continue to increase as children grow.
- Important to consume a variety of nutrient-rich foods.
Guidelines for introduction of cow's milk:
- Start at age 1.
- 2-3.5 cups per day.
- No whole milk until age 2.
Issues with overconsumption Milk and Juice:
- Can displace more nutritious foods.
- Can lead to iron deficiency anemia, diarrhea, and dental problems.
Encourage healthy eating habits.

Exercise Recommendations

Children and adolescents (6-17 years):
- At least 60 minutes of moderate to vigorous aerobic activity per day.
- Include muscle-strengthening activities at least 3 days per week.
Adults (18-64 years):
- At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.
- Include muscle-strengthening activities at least 2 days per week.
Older adults (65+ years):
- At least 150 minutes of moderate-intensity aerobic activity each week.
- Include muscle-strengthening activities at least 2 days per week.

Nutrition and Aging

Physiological changes with aging:
- Decreases in taste, smell, and vision.
- Dental problems.
- Gastrointestinal changes.
- Polypharmacy (taking multiple medications).
How nutrient needs change with aging:
- Increased need for vitamin D, calcium, vitamin B6, and vitamin B12.
Reduced caloric needs with aging.
Sarcopenia is the loss of muscle mass, strength, and function in older adults.
Encourage regular physical activity and a healthy diet to maintain muscle mass and function.

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Description

Test your knowledge on key nutrition concepts including dietary supplements, caloric needs, and essential nutrients. This quiz covers important topics related to nutrition across different life stages, from infancy to older adulthood. Challenge yourself and see how well you understand the principles of healthy eating and weight management.