WGU nutrition C787 Exam (solved)

Function of fluids - ANSWER Provide shape and rigidity to cells, regulate body temp, lubrication, solvent, homeostasis More function of fluids - ANSWER Cushion body tissues, transports nutrients and waste, source of trace mineral, chemical reactions hypothalamus - ANSWER Controls thirst Thirst triggers - ANSWER Sodium and solute levels increase in blood Sources of fluid intake - ANSWER solid food and fluids, even coffee and energy drinks, though they are not necessarily healthy. Still of form of fluid intake. 6 classes of nutrients - ANSWER carbs, proteins, fat/lipids, vitamins, minerals, water Tolerable upper intake level - ANSWER the highest level of daily consumption that current data has shown to cause no side effects in humans; ensures people do not take harmful amounts (usually d/t supplements) My plate - ANSWER half fruit and veggies (more veggies); half protein and grains (more grains); dairy on the side sources of up-to-date nutrtion - ANSWER CDC, National institute of health Social triggers for eating - ANSWER learned and environmental e.g social gatherings how pepsin is activated - ANSWER pepsinogen secreted by stomach mucosa, activated by HCl in stomach Pancreatic proteases - ANSWER Active in small intestine. Amino acid absorption and final breakdown into smallest components. 2 trigger foods for GERD - ANSWER coffee and tomato typical manifestation of GERD - ANSWER chest or back pain when lying down after meal Safe food for celiac disease - ANSWER Rice; no wheat, rye, or barley. Macronutrients - ANSWER Carbs, fats, proteins Monosaccharides - ANSWER glucose, fructose, galactose Starch - ANSWER 2 or more glucose monomers chained together in plants Glycogen - ANSWER 2 or more glucose monomers chained together in animals Glucagon - ANSWER hormone secreted by pancreas that causes the liver to convert stored glycogen into glucose when blood glucose falls too low. sucrose - ANSWER glucose + fructose lactose - ANSWER glucose + galactose maltose - ANSWER glucose + glucose AMDR for carbs, proteins, and fats - ANSWER half of daily calories should be from carbs, 10-35 % from protein, 20-35% from fat. fiber recommendation - ANSWER 14 g per 1000 kcal daily whole grain intake - ANSWER half of all grain products should be whole grain complex carbs - ANSWER long polysaccharides Added sugars - ANSWER 25% or less total daily kcals should come from this Trans fats - ANSWER found in partially hydrogenated oils, unsaturated. Mimic saturated and are usually solid at room temperature Saturated fats - ANSWER Fully hydrogenated. Long chains, stack well, solid at room temperature Fat - ANSWER important concentrated source of energy, supports cell growth, maintenance and repair, insulator to maintain constant body temperature. Ideal heart health - ANSWER diet low in trans and saturated fat Cholesterol - ANSWER building blocks of steroid hormones Fatty fish - ANSWER high in omega-3 fatty acids EPA and DHA Plant sources e.g. flax - ANSWER high in omega-3 fatty acid ALA olive oil - ANSWER high in monounsaturated fat seeds and nut oils - ANSWER high in polyunsaturated fats Protein - ANSWER made up of amino acid and contains nitrogen Dairy product with most protein per serving - ANSWER Nonfat Greek yogurt Adult intake of protein - ANSWER 0.8 g per kg of body weight Major functions of protein - ANSWER provides structure and movement, aids in building enzymes and hormones, acid/base balance, catalyzes cell growth, essential to immune system Complete protein snacks - ANSWER mature legume product plus grain product. e.g. red beans and rice; hummus and wheat pita; PB and crackers. Protein and fiber - ANSWER Nutrients that promote a feeling of fullness for longer Non-meat sources for complete protein sources - ANSWER rice and beans, pasta and veggies with cheeses, tacos with beans, PB sandwich, cereal with milk, couscous with chickpeas. High protein diet risks - ANSWER High intake of saturated fats Flexitarianism - ANSWER Eat meat occasionally pasctarian - ANSWER includes fish vegans - ANSWER no type of animal product vegetarianism benefits - ANSWER Decreased risk of obesity, diabetes, GI disorders, cancer, and lower cholesterol levels. vegetarianism risks - ANSWER low levels of vitamin D, B12, calcium, and omega-3 fatty acids Fat soluble vitamins - ANSWER vitamins A, D, E, K Vitamin K - ANSWER Fat soluble, essential in coagulation Thiamin (B1) - ANSWER deficiency results in beriberi Folate (B9) - ANSWER deficiency results in macrocytic anemaia Vitamin C - ANSWER water soluble, antioxidant Vitamin E - ANSWER fat soluble, antioxidant, abundant in blueberries Lacto-ovo vegetarian - ANSWER Ok with eating milk and egg products. Needs to supplement for vitamin B12. Flexitarian diet benefits - ANSWER lower risk of gallstones and colon cancer, reduced risk of obesity, bowel regularity Flexitarian diet risk - ANSWER macrocytic anemia MInerals - ANSWER Crystalline substances that do not contain carbon. Inorganic Electrolytes - ANSWER regulates blood pressure and maintain fluid balance; ionized minerals Vitamin - ANSWER organic chemical an organism cannot synthesize in sufficient quantities and therefore must be consumed Iron - ANSWER Absorption increased if consumed with vitamin C source; calcium interferes with absorption. Phosphorus and fluoride - ANSWER important in maintaining bone health Osteoclasts - ANSWER excrete enzymes and acids that aid in breaking down bone Osteoblasts - ANSWER Major cellular component of bone and aids in forming new bone Good sources of calcium - ANSWER soy beans, canned fish. Trace inerals - ANSWER zinc, fluoride, nickel Major minerals - ANSWER magnesium, sodium, calcium Causes of dehydration - ANSWER excess sweating, diarrhea, fever, diabetes, hyperglycemia, vomiting, tissue damage Components of healthy weight - ANSWER % of body fat, genetic predisposition, weight consistent with good blood lipid levels and blood pressure control. BMI 25 - ANSWER increases cardiovascular disease incidence FITT - ANSWER frequency, intensity, time, type ATP-CP - ANSWER Quick intense energy, e.g. 30 sec. jump roping Health benefits of regular physical activity - ANSWER increases uptake of glucose, making insulin more effective. Increases HDL cholesterol. Improves heart health Pica - ANSWER appetite for non-nutritive, non-food items Morbidly obese treatment - ANSWER Caloric restriction and physical activity as tolerated, medication for appetite suppression followed by possible gastric bypass. thrifty gene hypothesis - ANSWER An ethnic population adapted to a climate with frequent famine now struggles with obestiy Genetic influence on body weight - ANSWER Body weights of parents are often predictive of body weights of children even when they do not raise them. Duh. Total energy expenditure or TEE - ANSWER total calories you burn in a day. Basal metabolic rate is the greatest contributor to TEE Root causes of heat syncope, heat cramps, and heat exhaustion - ANSWER becoming dehydrated, loss of evaporative cooling Ergogenic aid - ANSWER improves athletic performance, but has no scientific base To reduce risk for gestational diabetes - ANSWER maintain healthy diet prior to conception and through pregnancy Breastfeeding - ANSWER Increase uterine contraction, has immune factors, promotes return to pre-pregnancy weight. Is not a reliable form of birth control. Duh again. GRAS list - ANSWER Generally recognized as safe. Additives on it are safe according to consensus among experts. Calcium for school age and adolescence - ANSWER 800 mg and 1300 mg Vitamin C for school age and adolescence - ANSWER 25 and 45 Components of a healthful diet - ANSWER A nutritious diet follows the A, B, C, M, V principles: • Adequacy. • Balance. • Calorie control. • Moderation. • Variety. Standard Dietary References (EAR) Estimated Avg Requirement (RDA) Recommended Dietary Allowance (AI) Adequate Intake (UL)Tolerable Upper Intake Level (AMDRs) Acceptable Macronutrient Distribution Ranges - ANSWER The Estimated Average Requirement (EAR): amount of a nutrient needed to meet the basic requirements of half the individuals in a specific group that represents the needs of a population. The EAR considers issues of deficiency and physiologic functions. Public health nutrition researchers and policymakers primarily use the EARs to determine the basis for setting the RDAs. Adequate Intake (AI) is the approximate level of an average nutrient intake determined by observation of or experimentation with a particular group or population that appears to maintain good health. The AI is used when there is not sufficient data to set an RDA. The Tolerable Upper Intake Level (UL) is the level of nutrient intake that should not be exceeded to prevent adverse health risks. This amount includes total consumption from foods, fortified foods, and supplements. The UL is not a recommended level of intake but a safety boundary of total consumption. ULs exist only for nutrients of which adverse risks are known. Acceptable Macronutrient Distribution Ranges (AMDRs) are daily percent energy intake values for the macronutrients of fat, carbohydrate, and protein