REVIEW FOR FINAL

What are the energy nutrients and how many calories per gram do they yield?

Important function of calcium- building bones and teeth

Electrolytes help maintain fluid balance, regulate body temp, and maintain acid/base balance.

Which is the main electrolyte inside cells; outside cells?

Iron is found in leafy greens, legumes, meat, not in milk.

Foods high in vitamin C help increase iron absorption.

What are empty calorie foods? What is nutrient density?

At different stages of life, humans all need the same nutrients, but in differing amounts.

What is the main form of CHO used by cells?

Glycogen is stored in liver and muscle; quick energy is from liver glycogen; muscle glycogen is used only by muscle.

Saturated and trans fats are the largest dietary factors affecting blood cholesterol. Know which kinds of foods are high in both.

Recommended level of fat for all Americans over 2 years of age is <35% of ideal calories from fat, <10% as saturated and trans fat combined, less than 300 mg cholesterol. To figure how many calories would be the max from fat, multiply the calorie need by 0.35;. to figure out how many grams that is, divide by 9.

Recommended blood levels of cholesterol are <200 mg/dl of cholesterol, >60 mg/dl of HDL, <100 mg/dl of LDL.

Higher rate of growth in infants, so greater need for nutrients per pound of body weight

What foods are high in vitamin C? Vitamin A? Calcium? Iron?

Recommended weight gain in pregnancy for normal weight person (not teen) is__________.

Low birth weight baby, <__________#, has 40X the risk of death in the first year.

How much fiber is recommended? Where is it found in foods?

Most important nutrient, helps regulate body temp__________________ (60% of body weight)

High protein, low CHO diets increase risk of heart disease, increase fat and cholesterol intake, increase workload of kidneys, increase acids in the blood from incomplete energy metabolism.

Water need- approx. the same ml. as calorie need- divide calories by 240 to give the number of cups. One cup is 8 ounces.

Figuring calorie needs to maintain weight- for average activity level and normal weight person, multiply weight by 15 calories per pound..

Percent of calories recommended- CHO-45-65%, , fat <35%, protein-10-15%.

How do you reduce the risk of CVD?

Minerals found in soft water- sodium, in hard water- calcium and magnesium.

Iron deficiency- lack of energy, poor concentration, may have strange cravings.

Hunger and appetite- what's the difference?

Normal BMI_________, overweight BMI___________

Excess fat in central abdominal area increases health risks. It is also called visceral fatness.

One pound of body fat- approx. 3500 calories.

Energy nutrients are stored in the body as __________

How is CHO considered to be protein-sparing?

Characteristics of cardiorespiratory endurance are__________

Anaerobic glucose breakdown produces fragments of glucose molecules that accumulate in the tissues and blood. What are they called?

Moderate exercise needs to continue how long to start using significant amounts of fat?

First symptom of dehydration is_________

To maximize growth hormone, getting enough rest is important.

Resting blood pressure should be _________- or less.

Eating wide variety of fruits and vegetables in generous quantities every day is good to decrease cancer and CVD risk.

Ability to grow healthy placenta is dependent on mother's pre-pregnancy nutrition.

Early malnutrition in mother affects baby's______________, later malnutrition affects ____________development.

Additional calories needed for PG 2nd and 3rd trimester- ________/day.

Where is vitamin B12 found?

What 3 steps can a person take to help avoid constipation?

Begin feeding iron-fortified cereal at about what age?

At risk nutrient in many infants is iron.

School lunches are required to provide at least 1/3 of the RDA's, and follow Dietary Guidelines (<30% fat, etc.)

Which eight foods are most likely to cause allergy reactions?

"Hyper" behavior in children may be attributed to caffeine intake, since they don't handle it well.

Fast food generally is low in vitamins A and C, and high in fat.

Fruits and vegetables are good sources of vitamins A and C, and are usually low in fat.

Microbial food poisoning is the hazard of most concern to the FDA.

GRAS list- what is it and what does it mean?

Nitrosamines have been shown to cause cancer in animals.

How should meats be thawed?

Know how to read the nutrition facts on a label.

Know the deficiency diseases caused by too little vitamin D, calcium, vitamin C, and iron.

What may be the effect of folate (folic acid) deficiency in a pregnant woman?

What are the risk factors for getting type 2 diabetes?

What three components combined are recommended for successful weight loss?

What is energy balance?

Which kinds of foods are protective against CVD?

Which kinds of foods contribute to CVD?

What is the temperature danger zone for foods?

What disease is called the “silent killer”?