NUTR 1010 Final Exam QUESTIONS AND
CORRECT ANSWERS
What are you at risk for if you lose weight too quickly? - CORRECT ANSWER - nutrient
deficiencies
- losing muscle
- gaining the weight back
A reasonable weight loss goal is no more than _____ lbs per week - CORRECT ANSWER 2
1 pound of fat = ________ kcal - CORRECT ANSWER 3500
So, if you decrease your energy intake by 500 kcal, you should lose _____ of fat in a week -
CORRECT ANSWER 1 lb
List some tips for keeping calories low. - CORRECT ANSWER - Eat smaller portions
- Avoid high fat foods
- Avoid high sugar foods
- Avoid high calorie beverages
- Eat more fibre
- Eat out less often
Does recording what you eat help with weight loss? - CORRECT ANSWER Yes, people tend to
eat less so they don't have to write it all down
Can you lose weight just by being physically active? - CORRECT ANSWER It's possible but
rare since it is VERY hard
Why is physical activity important? - CORRECT ANSWER Maintaining muscle mass and
keeping the weight off
,Do fad diets work? - CORRECT ANSWER It depends on the diet
- it has to be sustainable and be safe
When you lose weight, your ______________ drops - CORRECT ANSWER Metabolic rate =
burning fewer calories
What is the set point theory? - CORRECT ANSWER - Your body will defend your weight at a
set point
- Your set point is usually your highest weight
- Makes it hard to lose weight sometimes
People who are trying to lose weight are successful at losing _____% of their body weight and
keeping it off - CORRECT ANSWER 3-5 (not a lot!!!)
What is bariatric surgery? - CORRECT ANSWER - weight loss surgery
- 20-30% body weight lost
- remove part of the stomach or small intestine to make you feel full faster
- may slow the entry of food to the stomach
What are vitamins? - CORRECT ANSWER Organic (carbon-containing) molecules that we
need to eat for our bodies to function
List some qualities of water soluble vitamins. - CORRECT ANSWER - dissolve into chyme
- transport into intestinal cells using facilitated diffusion or active transport
- transported using blood proteins
- too much - pee it out
What are the water soluble vitamins? - CORRECT ANSWER Vitamin B and C
All of the B vitamins are involved in... - CORRECT ANSWER Energy metabolism
-Burning CHO, fat and protein
,-Act as coenzymes (lock and key)
B1 =
B12 = - CORRECT ANSWER Thiamin
Cobalamin
Where do you find the B vitamins? - CORRECT ANSWER Added to white flours, pasta and
breakfast cereal
BUT they are naturally found in whole grains
Flour is enriched with ... - CORRECT ANSWER - Thiamine
- Riboflavin
- Niacin
- Folic Acid
- Iron
Are gluten free items enriched with vitamin B? - CORRECT ANSWER No
Are the B vitamins in meat and alternatives? - CORRECT ANSWER Yes
What veggies have vitamin B? - CORRECT ANSWER Green leafy vegetables
Are deficiencies in vitamin B common? - CORRECT ANSWER NO!
Maybe in vegetarians
Are vitamin B supplements necessary? - CORRECT ANSWER No, because we pee it out
anyways
Wha does thiamin do? - CORRECT ANSWER - burn carbohydrates for energy
- amino acid metabolism
, What kind of meat has thiamin? - CORRECT ANSWER Pork
What is beriberi? - CORRECT ANSWER Thiamin deficiency
- was common in Asia (white rice had none)
- muscle wasting and weakness
- nerve damage
Where does beriberi happen in Canada? - CORRECT ANSWER In alcoholics
- called Wernicke-Korsakoff syndrome
- thiamine gets used up breaking down alcohol
What is the other name for vitamin C? - CORRECT ANSWER Ascorbic acid
Where is vitamin C found? - CORRECT ANSWER In the blood, it is NOT stored in the body
Who can't make vitamin C? - CORRECT ANSWER Humans, apes, monkeys, guinea pigs and
fruit bats
What does vitamin C do? - CORRECT ANSWER It is a coenzyme that is needed to make:
-collagen (a protein that makes up connective tissue)
-DNA
-neurotransmitters
-hormones
Vitamin C is a major ______________ - CORRECT ANSWER Antioxidant
Where does vitamin C work? - CORRECT ANSWER The extracellular fluid
How does vitamin C work? - CORRECT ANSWER Donating its electrons to free radicals and
recharging vitamin E, by giving it electrons
CORRECT ANSWERS
What are you at risk for if you lose weight too quickly? - CORRECT ANSWER - nutrient
deficiencies
- losing muscle
- gaining the weight back
A reasonable weight loss goal is no more than _____ lbs per week - CORRECT ANSWER 2
1 pound of fat = ________ kcal - CORRECT ANSWER 3500
So, if you decrease your energy intake by 500 kcal, you should lose _____ of fat in a week -
CORRECT ANSWER 1 lb
List some tips for keeping calories low. - CORRECT ANSWER - Eat smaller portions
- Avoid high fat foods
- Avoid high sugar foods
- Avoid high calorie beverages
- Eat more fibre
- Eat out less often
Does recording what you eat help with weight loss? - CORRECT ANSWER Yes, people tend to
eat less so they don't have to write it all down
Can you lose weight just by being physically active? - CORRECT ANSWER It's possible but
rare since it is VERY hard
Why is physical activity important? - CORRECT ANSWER Maintaining muscle mass and
keeping the weight off
,Do fad diets work? - CORRECT ANSWER It depends on the diet
- it has to be sustainable and be safe
When you lose weight, your ______________ drops - CORRECT ANSWER Metabolic rate =
burning fewer calories
What is the set point theory? - CORRECT ANSWER - Your body will defend your weight at a
set point
- Your set point is usually your highest weight
- Makes it hard to lose weight sometimes
People who are trying to lose weight are successful at losing _____% of their body weight and
keeping it off - CORRECT ANSWER 3-5 (not a lot!!!)
What is bariatric surgery? - CORRECT ANSWER - weight loss surgery
- 20-30% body weight lost
- remove part of the stomach or small intestine to make you feel full faster
- may slow the entry of food to the stomach
What are vitamins? - CORRECT ANSWER Organic (carbon-containing) molecules that we
need to eat for our bodies to function
List some qualities of water soluble vitamins. - CORRECT ANSWER - dissolve into chyme
- transport into intestinal cells using facilitated diffusion or active transport
- transported using blood proteins
- too much - pee it out
What are the water soluble vitamins? - CORRECT ANSWER Vitamin B and C
All of the B vitamins are involved in... - CORRECT ANSWER Energy metabolism
-Burning CHO, fat and protein
,-Act as coenzymes (lock and key)
B1 =
B12 = - CORRECT ANSWER Thiamin
Cobalamin
Where do you find the B vitamins? - CORRECT ANSWER Added to white flours, pasta and
breakfast cereal
BUT they are naturally found in whole grains
Flour is enriched with ... - CORRECT ANSWER - Thiamine
- Riboflavin
- Niacin
- Folic Acid
- Iron
Are gluten free items enriched with vitamin B? - CORRECT ANSWER No
Are the B vitamins in meat and alternatives? - CORRECT ANSWER Yes
What veggies have vitamin B? - CORRECT ANSWER Green leafy vegetables
Are deficiencies in vitamin B common? - CORRECT ANSWER NO!
Maybe in vegetarians
Are vitamin B supplements necessary? - CORRECT ANSWER No, because we pee it out
anyways
Wha does thiamin do? - CORRECT ANSWER - burn carbohydrates for energy
- amino acid metabolism
, What kind of meat has thiamin? - CORRECT ANSWER Pork
What is beriberi? - CORRECT ANSWER Thiamin deficiency
- was common in Asia (white rice had none)
- muscle wasting and weakness
- nerve damage
Where does beriberi happen in Canada? - CORRECT ANSWER In alcoholics
- called Wernicke-Korsakoff syndrome
- thiamine gets used up breaking down alcohol
What is the other name for vitamin C? - CORRECT ANSWER Ascorbic acid
Where is vitamin C found? - CORRECT ANSWER In the blood, it is NOT stored in the body
Who can't make vitamin C? - CORRECT ANSWER Humans, apes, monkeys, guinea pigs and
fruit bats
What does vitamin C do? - CORRECT ANSWER It is a coenzyme that is needed to make:
-collagen (a protein that makes up connective tissue)
-DNA
-neurotransmitters
-hormones
Vitamin C is a major ______________ - CORRECT ANSWER Antioxidant
Where does vitamin C work? - CORRECT ANSWER The extracellular fluid
How does vitamin C work? - CORRECT ANSWER Donating its electrons to free radicals and
recharging vitamin E, by giving it electrons
