General Nutrition
If you were experiencing fatigue frequently, this nutrient could help improve stamina – think about the nutrient lost during menses.
Iron
What are the building blocks of protein?
Amino acids
What are the four fat-soluble vitamins?
Vitamins A, D, E, K
If you have hypokalemia, what mineral are you deficient in?
Potassium
Name a food that provides Vitamin A in the diet
carrots, mangoes, sweet potatoes, cantaloupe, squash, liver, hard cheese, eggs
What type of carbohydrate is a baked potato?
Complex carbohydrate
Name two functions of water in the body
Cushion for organs, lubrication (joints, eye balls etc), temperature regulation, environment for chemical rxns, and carries waste out of the body
List 2 functions of Calcium in the body.
List 1-2 sources of dietary Omega 3 fatty acid.
Salmon, mackerel, sardines, herring, fresh tuna, trout, crab, flaxseed
Name two functions of protein in the body?
Name 3 symptoms of Dehydration
- thirst, irritability, fatigue, weakness, emotional instability, chills, clammy skin, nausea, throbbing heart beat, loss of appetite, low blood pressure
-headache, cramps, SOB, dizziness, confusion, tremors, tingling in arms, hands, and feet, irritated eyes, fainting
-visual problems, hallucinations, deafness, swollen tongue, kidney failure
True/False: White Potatoes have less potassium than sweet potatoes.
FALSE: White potatoes have over twice as much potassium as sweet potatoes, but they are both great sources of potassium.
Name two nutrition interventions that can be helpful for the treatment of constipation?
Fluids, fiber
Name 2-3 reasons why a low carbohydrate diet is bad for your health
Without carbohydrates the brain goes without energy, tissue is degraded to provide energy which damages all organ systems, notably the heart. Metabolic rate is reduced with decreased maintenance of healthy tissue. Decreased ability to think, remember, speak and function as normal.
Vegetarians are at risk of of developing deficiencies of this vitamin
B12
Name two cooking ingredients that contain sodium
Salt, and MSG
Name 2-3 functions of lipids/fats in the body.
Triglycerides serve as Insulation with a protein sparing property, Phospholipids allow fat soluble vitamins and hormones to pass in and out of cells,
Sterols are used to make three things: steroid hormones, vitamin D and cholesterol. Cholesterol is a building block of cell membranes.
Fats protect your vital organs like your kidneys and heart.
What does “essential” mean when in essential fatty acids or essential amino acids?
It means that the body cannot produce these fatty acids or amino acids and so you get these nutrients by eating them
True/False: Garbanzo beans (i.e. Chickpeas) are a great source of vitamin E
True
Name two parts of the body that have a lot of magnesium in them.
Teeth: Mg holds the calcium in tooth enamel, Bones (bones act as a reservoir for Mg)