General Nutrition
What sugar (CHO) is found in fruit?
What is the brains primary source of energy?
Glucose
What Vitamin plays a key role in blood clotting? Name 2 food sources.
Vitamin K
Green leafy vegetables, asparagus, soy beans, liver, beef
If you have hypokalemia, what mineral are you deficient in? Name 2 foods that contain this mineral.
Potassium. Bananas, sweet potatoes, squash, mango, papaya (tropical fruit)
If a person is required 2 Starches at breakfast how much cold cereal would they need to portion?
1 1/2 cups
Name 3 nutrients that tend to be lower in a vegetarian lifestyle. Which micro-nutrient can only be found in animal products? Name 1 complete protein option for vegetarians.
Iron, calcium, zinc, vitamin D, B12, protein
B-12 only found in animal products
Complete proteins: rice and beans, peanut butter sandwich, macaroni and cheese
What does “essential” mean when in essential fatty acids or essential amino acids? How many essential vitamins are there (extra 50 points).
It means that the body cannot produce these fatty acids or amino acids and so you get these nutrients by eating them. 13 essential vitamins
Name two functions of water in the body?
Cushion for organs, lubrication (joints, eye balls etc), temperature regulation, environment for chemical reactions, carries waste out of the body
What are 3 functions of Calcium in the body?
If you need to have 3 proteins at dinner, how many ounces of pork loin would that be and if you could not weigh the portion, how would you determine the appropriate portion size?
3 ounces and a deck of cards
Name 1 essential fatty acid and list 3 dietary sources
Omega 3-Salmon, mackerel, sardines, herring, fresh tuna, trout, crab, flaxseed
Omega 6-oils, nuts, flaxseed
Name two functions of protein (amino acids) in the body?
What is the main function of the B vitamins?
Energy metabolism, cell development, growth
What are two roles of Zinc in the body? Name 2 foods that contain zinc.
Zinc deficiency can affect your immune system, skin growth, development, can affect taste and cell health as well.
Beef, pork, lamb, milk, cheese.
The body cannot absorb zinc well from plant foods
If a person wants pasta and garlic bread for dinner, how many pieces of bread would they need and how much pasta would they need to account for 2 starches?
1 piece of garlic bread and ½ cup pasta
What type of fiber can be used for treatment of constipation? Name 2 food sources.
Insoluble fiber (adds bulk to the stool, helping foods pass more quickly through the stomach and intestines) It can be found in wheat bran, whole-wheat flour, lentils, and many vegetables.
What are 2 amino acids. How many are there total? What is their function.
Valine, isoleucine, luecine, tryptophan, tyrosine, alanine, threonine, phenyalanine, lysine, Methionine, aspargine, cysteine, aspartate, histidine, serine, proline, glutamine, glutamate, arginine, glycine
20 total
Amino acids are critical to life, and have a variety of roles in metabolism. One particularly important function is as the building blocks of proteins.
What are the four fat-soluble vitamins? Which vitamin does your body make with sun exposure?
Vitamins A, D, E, K
Vitamin D
What are the two forms of iron? What function does iron have in the body? Name 2 food sources of iron.
Heme (from animal sources-better used) and Non-heme (plant sources-not as well absorbed), helps form hemoglobin which carries oxygen as well as other molecules that help with enzyme reaction and transport of electrons for energy to all cells of the body. Vitamin C helps with absorption. Many foods contain iron, better absorbed from animal products.
At lunch you have a whole roast beef sandwich with 3 slices of meat, a slice of cheese and a slice of avocado, what would the exchanges be?
2 starches, 4 proteins and 1 fat
What is tryptophan? Explain its function. Name 2 food sources.
Tryptophan is an essential amino acid, which is a building block of protein. It is found in bananas, turkey, chocolate, milk, oats, mangoes, dried dates, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, sunflower seeds, pumpkin seeds, spirulina, and peanuts. It is used by the brain to make serotonin. Low levels of serotonin can cause decreased sleep, low mood, and increased aggressive behavior. Diets low in fat may decrease ability for brain to absorb serotonin. It was also found that when depleted of tryptophan, people become depressed.
Tryptophan can also be used to make Niacin (B-3). Niacin is important in releasing energy from carbohydrates, protein, and fats. Deficiency of Niacin causes irritability, headaches, loss of memory, inability to sleep, and emotional instability. Niacin can also be found in meats and milk
What are 3 functions of fats in the body?
Maintaining healthy skin and nails
Insulating body organs against shock
Maintaining body temperature
promoting growth of healthy cells and function
Used for energy (glycerol can be converted to glucose)
Protects from diseases (allows unsafe toxins to remain in fat tissue until body rids itself of them)
What are 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
What is a use of Chromium in the body?
Chromium is important for optimal usage of insulin because it is part of a substance called glucose tolerance factor that helps insulin usher glucose into you cells
If for lunch you needed 4 proteins, 2 fats, 2 starches, a veggie, a fruit, beverage and dessert what could you have?
whole sandwich with 3 slices of deli meat, 1 slice of cheese, side salad, tbsp of dressing, 3 tbsp craisins, 8 oz lemonade and 1/2 cup of ice cream