WGU C787 NUTRITION MIDTERM EXAM 2025

Vitamin a deficiency causes - -spots in the eyeball, dry eyes, inability to see dim light, frequent infections Vitamin c deficiency causes - -scurvy, bruising, bleeding gums, weakness, fatigue, rash Vitamin d deficiency causes - -rickets, bone and hair loss, muscle pain and weakness Iron deficiency causes - -anemia, dizziness, lightheaded, palpitations, pallor Iodine deficiency causes - -enlarged thyroid, constipation, difficulty thinking and understanding, fatigue, sensitivity to cold, or slow growth. Rda - -recommended daily allowances Dri - -dietary reference intakes In the mid 1990's, the dris replaced the - -recommended dietary allowance (rda) in the united states. The dris are - -a set of several reference values that include values related to both adequate intakes and upper levels of intakes. Being physically active is - -one of the most important actions that people of all ages can take to improve their health. Physical activity fosters - -normal growth and development and can make people feel better, function better, sleep better, and reduce the risk of many chronic diseases. Physical activity guidelines for preschool age children - -physically active throughout the day to enhance growth and development. Physical activity guidelines for children and adolescents - -60 minutes or more of moderate-to-vigorous physical activity daily Physical activity guidelines for adults - -at least 2.5 to 5 hours a week of moderate intensity and also weight training 2 or more days a week, as these activities provide additional health benefits. Physical activity guidelines for older adults - -multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. WGU C787 WGU C787 Usda recommended limits added sugars to - -10% day Usda recommended limits saturated fats to - - 10% day Usda recommended limits sodium to - - 2300 mg Usda recommended limits alcohol to - -1 drink per day for women, 2 for men. What are the three components of the dietary reference intake (dri) - -rda (recommended dietary allowance), ai (adequate intake), ul (tolerable upper intake level) Tolerable upper intake level - -is the highest level of dietary nutrient intake to pose no risk of health effects. Ear (estimated average requirements) guide - -community population recommendations. Used in more statistical situations. What is the dash diet and what level of sodium has been shown to reduce high blood pressure - -1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily. The recommended daily amount of folate for adults - -400 micrograms (mcg). Amount of folic acid for pregnant women - -400 to 800 mcg of folic acid a day Nutritional benefits of fruits and vegetables - -reduce the risk of some types of cancers Fruit and vegetables are not rich in - -b12 Benefits of eating a diet with more whole grains - -protein, fiber, b vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of - -heart disease, type 2 diabetes, obesity, and some forms of cancer Define nutrient dense - -high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient dense foods - -fruits and vegetables, whole grains, low-fat or fat free milk products, seafood, lean meats, eggs, peas, beans, and nuts. The amdr (acceptable macronutrient dietary range) for carbohydrates - -55-70% of energy intake The amdr (acceptable macronutrient dietary range) for fat - -15-25% of energy intake WGU C787 WGU C787 The amdr (acceptable macronutrient dietary range) for protein - -7-20% of energy intake The recommended daily allowance for vitamin b12 for adults - -2.4 micrograms. As people get older, their ability to absorb vitamin b12 tends to - -decrease because seniors often develop problems with the acids and stomach enzymes needed to process the vitamin. 4 components in every nutrition label - -serving information, calories, nutrients, quick guide to percent daily value (%dv) Quick guide to percent daily value (%dv) - -5% or less is low 20% or more is high Primary prevention for overweight adults and obesity - -prevent yourself from getting a disease. Secondary prevention overweight adults and obesity - -detect a disease early and prevent it from getting worse. Tertiary prevention overweight adults and obesity - -improve your quality of life and reduce the symptoms of a disease you already have. Non modifiable risk factors - -genetically determined traits (e.g., age, gender & race ethnicity). How much weight loss (percent of total body weight) has been shown to improve health risks associated with overweight and obesity? - -5% ↓ risk for diabetes/cv disease and improved metabolic function in liver, fat and muscle tissue Health risks associated with being underweight/having poor nutrition - -malnutrition, vitamin deficiencies, anemia, osteoporosis from too little vitamin d and calcium Energy balance - -energy in vs energy out Resting metabolic rate (rmr) is responsible for - -60-75 percent of the total calories burned each day. Thermic effect of food (tef) is the - -digestion, absorption and storage of food The smallest component of energy balance is - -tef Recommended daily calorie intake - -2,000 for women and 2,500 for men A healthy weight loss program consists of - -a reasonable/realistic weight loss goal, reduced calorie/nutritionally balanced eating plan, regu