question

What is a free radical?

answer

A highly reactive molecule made from oxidation reduction reactions that cause damage to the human body

question

List diseases associated with free radical damage.

answer

Cancer Heart disease Diabetes Eye disease Parkinson's disease Arthritis

question

What are some external factors that can cause free radical formation?

answer

Exposure to polluted air, toxic substances, UV rays and radiation (tanning)

question

What is an antioxidant? What are some examples?

answer

A compound that has the ability to prevent or repair the damage caused by oxidation Examples: Vitamin E, Vitamin C, Beta-carotene, Vitamin A, Copper, Iron, Zinc, Manganese

question

How do antioxidants help fight cancer and heart disease?

answer

Antioxidants help fight CHD by: Preventing free radical damage of LDL cholesterol Acting as an anticoagulant to prevent blood clots Reducing inflammation Antioxidants help fight cancer by: Enhancing immune system inhibiting the growth of cancer cells preventing oxidative damage to cells

question

Which is false regarding free radicals? a. they are formed as a byproduct of healthy metabolism b. our body has no mechanism to combat free radicals c. exposure to pollution increases free radical production d. many diseases such as cancer and CHD are linked to free radical damage

answer

b

question

Which of the following have been linked to free radical damage? a. cancer b. heart disease c. diabetes d. all of the above e. a and b only

answer

d

question

What are the dietary recommendations for colorectal cancer?

answer

limit red meat and processed meat only drink alcohol moderately

question

What vitamin is fat soluble and destroyed by heat? What are some dietary sources of this vitamin?

answer

Vitamin E Sources- Vegetable oils, nuts, soybeans

question

What vitamin is water soluble, stabilizes free radicals, and has a higher recommended intake for smokers? What are some dietary sources of this vitamin?

answer

Vitamin C Sources: Oranges and other citrus fruits, strawberries, tomatoes, kiwi

question

What are the risks of antioxidant supplements?

answer

May increase cancer risk

question

MyPlate dietary guidelines for fruits and veggies.

answer

Make half your plate fruit and vegetables

question

What is beta carotene?

answer

precursor to vitamin A that acts as an antioxidant by stabilizing free radicals

question

A lack of vitamin A can lead to: a. night blindness b. increased susceptibility to infections c. liver disease d. all of the above e. a and b only

answer

e

question

Which nutrient do smokers have a higher recommended intake for?

answer

vitamin C

question

Which of the following is NOT a function of phytochemical?

answer

increase blood cholesterol levels

question

T/F Phytochemical supplements aren't any riskier than their whole food counterparts and offer the same benefits

answer

False. may be increased cancer risk from beta carotene supplements

question

List the three major sources of phytochemicals discussed in lecture and give an example of each.

answer

Carotenoids (red, orange and deep green fruits and vegetables) Flavonoids (Berries, tea, olives, soybeans, chocolate, red wine) Phytoestrogens (soybeans and soy products)

question

What are the health functions of phytochemicals?

answer

Antioxidants Reduce inflammation Enhance detoxifying enzymes Slow cancer tumor cell growth Enhance the immune system May effect microbiome Lower blood cholesterol

question

What compounds are found in plants that are believed to have biologic significance but are not essential nutrients? They give food aroma, taste, and color.

answer

Phytochemicals

question

T/F All dark chocolate is a food source of flavonoids

answer

False.

question

T/F Under the dietary supplement health and education act (DSHEA), vitamins and minerals are classified as foods and are strictly tested for safety before being sold to consumers

answer

False Dietary supplements can be sold without FDA approval

question

Is the following a structure function or health claim? Why? 'Builds stronger bones'

answer

Structure function- because its a generic statement and does not reference a particular disease or symptom

question

Name three functions of water in our body

answer

Transportation of nutrients regulation of blood volume and body temperature protection and lubrication major component of body tissue

question

What are electrolytes and what are their functions in our bodies?

answer

An electrolyte is a substance that disassociates in solution into positively and negatively charged ions. Electrolytes: regulate nerve impulses and muscle contractions Regulate fluid balance maintain normal blood pressure

question

List three populations most vulnerable to dehydration

answer

Elderly, Infants, Sick (vomiting/ diarrhea)

question

Name the major food source of sodium in the American diet.

answer

Processed foods. bread, pizza, wheat chex, tomato sauce, canned tomatoes, potato chips, cheese

question

List three health issues related to high sodium consumption

answer

High BP Increased calcium excretion hypernatremia bloating

question

What is the range of recommended intake for sodium? How much sodium do Americans consume per day?

answer

Recommended intake: 1500-2300 mg/day Americans: 3500 mg/day

question

What are the major food sources of potassium?

answer

sweet potato white beans banana orange juice tomatoes

question

What is the major benefit to adequate potassium in the diet?

answer

Lowers BP due to improved sodium : potassium ratio

question

What are benefits of sufficient potassium consumption?

answer

Fluid and electrolyte balance muscle contractions transmission of nerve impluses decreases BP

question

What is DASH and what are the fruit and vegetable serving recommendations under DASH?

answer

Dietary Approaches to Stop Hypertension 4-5 servings of fruit and 4-5 servings of vegetables

question

What is considered a healthy BMI range and what is its relevance to health?

answer

A BMI of 18.5-24.9 is considered healthy. Risk of premature death increases as BMI declines past 18.5 or increases beyond 24.9

question

What is the largest component of energy expenditure?

answer

BMR (basil metabolic rate)

question

Identify the benefits of sustained moderate weight loss for the very overweight

answer

improved insulin sensitivity reduced hypertension reduced LDL cholesterol levels increased HDL cholesterol levels

question

What are the factors that contribute to BMR and how can they be modified?

answer

Factors that Increase BMR: Higher lean body mass Greater height (more surface area) Younger age Elevated levels of thyroid hormone Stress Male gender Pregnancy and lactation Modifiable factors: exercise reduce stress eat healthy

question

What factors contribute to weight gain and obesity?

answer

SNACKING (increased calories) GENETICS LACK OF EXERCISE FOOD ENVIRONMENT (unhealthy food is cheap) HORMONE DISRUPTION (obese individuals have lower levels of PYY when they are fasting and show less of an increase in PYY after meals than people who are not obese) STRESS LACK OF SLEEP TOO MUCH SITTING FOOD ADDICTION LACK OF INTERNAL CUEING

question

Identify the components of mindless eating

answer

having big servings using fancy names of food having a large variety of food at each meal using large plates leaving food on the table health halo

question

What are the components of intuitive eating?

answer

eat when you are hungry chose foods that you believe will satisfy you stay connected to your body and eat with awareness and enjoyment stop eating when you are physically satisfied

question

Waist circumference measurements provide an estimate for the amount of what type of fat?

answer

Visceral fat

question

What health outcomes are associated with excess visceral fat?

answer

Visceral fat leads to increased inflammation which is linked to chronic diseases such as: Diabetes Heart disease Hypertension Stroke Types of cancer

question

What is the upper limit for waist circumference in men and women?

answer

Women: > 35 Men: > 40

question

Ideal BMI, in terms of mortality risk a. increases with age b. decreases with age c. is the same at all ages d. BMI has not been linked to mortality rate

answer

a

question

Research shows that an obese individual who does not smoke, drinks modernly, exercises three or more times per week and eats five or more fruits and vegetable servings per day can reduce their rate of premature death to that of a normal weight person.

answer

True

question

List the purely genetic differences which may contribute to obesity

answer

Amount of brown fat How easily their fat cells release stored fat (triglycerides) Appetite homeostasis (faulty leptin receptors - person becomes leptin resistant)

question

The per capita daily calorie intake in the US has increased by ___ since 1970.

answer

300-500 calories

question

Which food is responsible for MOST of the food borne illnesses in the US?

answer

Ground beef and poultry

question

A higher incidence of heart disease, high BP, stroke and diabetes is associated with___. a. fat on hips and thighs b. subcutaneous fat c. visceral fat d. any fat no matter where it is deposited

answer

c

question

Which of the following are genetic differences between people which could account for a greater risk of obesity? a. differences in the amount of brown fat b. differences in how easily their fat cells release stored fat c. differences in their hunger center's ability to recognize the effects of leptin d. all of the above e. a and b only

answer

d

question

Which of the following is an effect of the DSHEA on consumers ?

answer

Consumers take supplements which are investigated only after problems arise and complaints are made

question

What are the risks of over consumption of water and who is at risk?

answer

over consumption of water is very rare but dilutes sodium blood levels leading to hyponatremia. Athletes who replace all fluid with water in very hot weather are at risk for hyponatriemia.

question

Which of the following has the lowest amount of sodium ? a. one cup of wheat chex b. 20 potato chips c. 1 slice of pizza d. one cup of canned tomato sauce

answer

b

question

Research on rodents and obesity support: a. Rats with limited access to highly palatable food may develop binge eating b. highly palatable foods may be as addictive as cocaine c. a and b only

answer

c

question

Plate size, bing servings dishes, fancy names, leaving food on the table, variety and health halo are all examples of what kind of influence on food intake?

answer

External cues

question

Name this disorder that is more common in men that in women

answer

Muscle dysmorphia

question

This eating disorder is characterized by eating large amounts of food at one time causing distress

answer

binge eating disorder

question

Name the three pathways to eating disorders

answer

Body image Performance Food purity

question

A serious, potentially life threatening eating disorder that is characterized by a low body weight and is most common in adolescent girls.

answer

anorexia nervosa

question

Which population is at the highest risk for bulimia nervosa?

answer

college aged females

question

What is the most common eating disorder in both male and female dieters

answer

Binge eating disorder

question

Diagnosis of this eating disorder involves being very thin and having a fear of becoming fat.

answer

Anorexia nervosa

question

This eating disorder involves an extreme preoccupation with the purity of food.

answer

orthorexia

question

TF Chronic restriction of highly palatable foods intensifies the sensitivity of the brains reward system and can lead to binge eating

answer

True

question

TF Overeating can reduce the brains response to palpable foods increasing the amount of food needed for same reward

answer

True

question

Name three crops that are heavily substidized by the government.

answer

corn, soybeans, wheat

question

What percent of calories are made up by snack foods in the American diet?

answer

31% for men 32% for women

question

Eating whole grain foods increases calorie expenditure of digestion by how much?

answer

2 times

question

Name the four components of FightBac including 2,2,4

answer

1. Clean 2. Separate 3. Chill 4. Cook 2,2,4 2- only allow to be left out for a maximum of 2 hours. 2- when stored in refrigerator, only allow for a two inch depth 4- only allow food to stay in refrigerator for 4 days max

question

What is the most important food issue according to the FDA?

answer

Food-borne illnesses

question

Why has food safety decreased in the last 30 years ?

answer

industrial food production reduction in oversight (food inspections)

question

Why do we use food additives ?

answer

They are: Flavoring agents, flavoring enhancers, texture enhancers, preservatives (antioxidants and mold inhibitors), they also provide food coloring to make food look more appealing. They can also be used as vitamins and minerals in food

question

What are GRAS?

answer

Foods that are Generally Recognized As Safe by scientific community

question

Which specific foods can reduce your intake of pesticides?

answer

USDA Organic Foods

question

What is the difference between the claims: 100% organic, organic, and made with organic ingredients

answer

"100% organic"- strictly organic ingredients "Organic"- more than 95% of ingredients are organic "Made with organic ingredients"- more than 70% of ingredients are organic

question

What are GMOs and how has the consumption of them changed in the US over the past 15 years?

answer

Genetically modified Organisms The consumption of GMOs has increased greatly in the past 15 years.

question

Name two genetically modified foods that have increased in production due to government policy and subsides and are used to make cheap snack foods.

answer

Soybeans and corn

question

List two additives discussed in class that are of GRAS concern.

answer

sulfites and nitrites

question

Name the legislation that states "No additive may be permitted in any amount if tests show that it produces cancer when fed to man or animals or by other appropriate tests"

answer

Delaney Clause 1958

question

What are some foods that are significantly higher in pesticides compared to their organic counterparts?

answer

celery, peaches, strawberries, apples, blueberries

question

Which micronutrients have antioxidant properties?

answer

Vitamin C Vitamin E Beta-carotene Zinc Copper Manganese Selenium

question

Deficiency of this vitamin in developing countries is the major cause of blindness in children

answer

Vitamin A

question

List two health effects of bulimia nervosa.

answer

electrolyte imbalance inflammation of the esophagus tooth decay potential for gastric rupture

question

What BMI is considered underweight?

answer

less than 18.5

question

What BMI is considered overweight?

answer

25-29.9

question

What BMI is considered obese?

answer

greater than 30

question

A BMI greater than ___ is considered morbidly obese

answer

40

question

TF People suffering from bulimia are usually normal weight.

answer

true

question

TF Research has shown an association between the timing and duration of overconsumption and its long lasting effect on a rates set point, which may have direct implications on humans

answer

true

question

What are the characteristics of organic foods?

answer

No GMOs Minimal to no pesticides, petroleum based fertilizers, and sludge based fertilizers No antibiotics or growth hormones

question

The same food cooked by which of the following methods will contain the least Vitamin C? a. roasted b. fried c. steamed d. boiled

answer

Boiled

question

TF A woman with a waist measurement of 31 inches is at an increased risk for the development of some chronic diseases.

answer

False

question

The deficiency disease associated with vitamin C is: a. scurvy b. erythrocyte hemolysis c. night blindness d. Keshan disease

answer

a

question

TF In the US, the average daily sodium intake is approximately 2-4 times the AI

answer

true

question

Which of the following will meet the RDA for Vitamin C for an adult male ?

answer

1.5 medium oranges

question

TF Skin cancer is the most common form of cancer in the US.

answer

true

question

Which of the following is true regarding carotenoids? a. diets rick in foods high in carotenoids may reduce the risk for CHD and certain cancers b. carotenoids are found in red, orange and deep green veggies c. supplements of carotenoids are as effective as foods high in carotenoids d. all of the above e. a and b only

answer

e

question

Leptin is a hormone produced by the _____ cells.

answer

adipose

question

Which of the following statements is FALSE regarding the effects of antioxidants on CHD? a. antioxidants prevent the oxidation of LDL b. antioxidant may increase inflammation c. antioxidants may act as an anticoagulant d. all of the above

answer

b

question

Which of the following is FALSE regarding PYY? a. it decreases appetite and inhibits food intake b. its is a protein produced in the GI tract c. it is released in proportion to the number of calories eaten d. it occurs in higher levels in obese people

answer

d

question

which of the following individuals would most likely have the LOWEST BMR? a. 28 yo conditioned male b. 28 yo sedentary female c. 28 yo normal weight male d. 28 yo pregnant woman

answer

b

question

Which of the following are true? a. dietary supplements do not need approval from the FDA before they are marketed b. once a supplement is marketed, the FDA must prove it is unsafe before the product will be removed from the market c. there are no rules to limit the serving size or amount of a nutrient in any dietary supplement d. all of the above

answer

d

question

Which of the following would meet the AI for potassium? a. 4 cups of banana b. 4 medium baked potatoes c. 4 cups of cantaloupe d. 4 cups of spinach

answer

b

question

TF Twin studies have shown that unrelated men on identical calorie restriction will have very similar weight loss outcomes.

answer

false

question

The most common cause of hyponatremia is: a. insufficient intake of dietary sodium b. excessive intake of dietary sodium c. dehydration d. over hydration or drinking only water when exercising in extreme heat

answer

d

question

Which of the following is NOT a health-promoting function associated with a high intake of phytochemicals? a. reduced inflammation b. slowing of tumor cell growth in the development of cancer c. decrease in bone loss associated with osteoporosis d. enhanced immune function

answer

c

question

Taking three to four times the RDA of what nutrient may cause death?

answer

vitamin a

question

In theory, what would be the expected weight gain after a year of a person who consumes 200 calories in excess of his or her needs ever day?

answer

3500/200=17.5 17.5 pounds

question

A limitation of BMI is that: a. it is very difficult to determine b. it does not take body composition into account c. it does not reflect body weight d. it is not accurate if used on women

answer

b

question

Which of the following is a technique using external eating cues to control eating? a. serving food on small plates b. avoiding all desserts c. chewing slowly and stopping when full d. a and b only

answer

d

question

When the intensity of exercise increases, the body uses____ for energy production

answer

carbohydrates

question

The original objective in the development of GMOs was to

answer

improve crop protection from pesticides and herbicides

question

TF Training can enhance the ability to store glycogen

answer

true

question

TF Female athletes who experience amenorrhea are at risk for developing osteoporosis

answer

true

question

Where in the body do we find the greatest storage of potential energy?

answer

body fat

question

When energy-yielding nutrients are consumed in excess, which one(s) can lead to storage of fat? a. fat b. carbohydrates c. fats and carbs d. fats carbs and protein

answer

d

question

At rest the body's fuel source is primarily___.

answer

fat

question

Which of the following is true regarding brown adipose tissue? a. babies have less brown adipose tissue than adults b. people with higher BMIs have higher amounts of brown adipose tissue c. brown adipose tissue is more metabolically active than white adipose tissue d. a and b only

answer

c

question

TF Refrigerating or freezing foods will kill any bacteria present in the food

answer

false

question

The easiest and most effective way to prevent food-borne illness is to

answer

wash hands before handling food

question

TF Research has shown that obese humans have lower levels of the satiety hormone leptin when compared to normal weight humans

answer

false

question

In physical activity lasting less than an hour, the most appropriate fluid replacement is ___

answer

plain water

question

Approximately what percentage of individuals diagnosed with anorexia nervosa are women?

answer

90%

question

Some foods, when grown conventionally, will have higher levels of pesticide than foods grown organically. Which foods have lower levels of pesticides if grown organically?

answer

celery, peaches, strawberries, apples

question

What are the sources of POP in our food supply? a. industry b. agriculture c. automobiles d. all of the above

answer

d

question

Which psychiatric disorder causes the most deaths among women?

answer

anorexia nervosa

question

Caffeine and adrenaline have similar effects on the body in that they a. make you feel thirsty b. increase urine output c. cause the release of fatty acids into the blood d. may cause nausea

answer

c

question

Which of the following is a product of anaerobic metabolism? a. glucose b. ATP c. lactic acid d. all of the above e. B and C only

answer

e

question

Which is a symptom of anorexia nervosa? a. refusal to maintain body weight at a minimally normal weight for age and height b. absence of a menstrual period for three months or more c. secretive consumption of large amounts of food d. a and b only

answer

d

question

TF children are more sensitive to pesticides in food than adults

answer

true

question

Which two major nutrients are supplied by the fruit and vegetable groups?

answer

Vitamin A Vitamin C

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