New KIN 202 Nutrition Exam Study Guide: Questions and Answers, Exams of Nutrition

Download New KIN 202 Nutrition Exam Study Guide: Questions and Answers and more Exams Nutrition in PDF only on Docsity! New KIN 202 Exam Study Guide Questions And Answers What did the Atkins Diet and the Japanese Diet share in common? - correct answer Atkins: all fat, no carb Japanese: all carb, no fat They both eliminate the sugar fructose Cliff or Ambulance Analogy - correct answer Take action to improve health now (ie. erect a fence/rail) instead of waiting for something to happen and then hope medicine can help treat you (stationing ambulance at bottom of cliff) How are fructose and alcohol similar? - correct answer When you consume fructose, just like alcohol, it goes directly to your liver to be metabolized. If it overloads your liver then it becomes very toxic like alcohol Health Care vs Disease Care - correct answer Modern day health care is called Disease Care; you take care of someone's disease once they get it Be able to compare and contrast the general biological differences of fructose and glucose according to Lustig. - correct answer Glucose can be absorbed anywhere in the body, fructose can only be absorbed in the liver Glucose is the energy of life, fructose is a poison New KIN 202 Exam Study Guide Questions And Answers Phytochemical - correct answer chemical found in a plant Is there good and bad cholesterol? - correct answer There is no such thing as good and bad cholesterol, but to be clear, there is good or bad lipoproteins. Small LDLs are considered bad. What did Terry Wahls do? - correct answer Designed a healthy food plan for her brain and mitochondria; encourages a hunter gatherer diet which consists of leaves, roots, berries, meat, and fish LDLs - referred to as bad cholesterol - correct answer The LDL slips behind the cells in your arteries and oxidizes and promotes inflammation. Eventually could rupture and create a heart attack myelin - correct answer Insulation for wiring in brain; forms around nerves. Iodine omega 3, B6 and B9 important for it HDLs - referred to as good cholesterol - correct answer Protect against heart disease; cleans up their arteries and remove the cholesterol Raised by exercise and weight loss New KIN 202 Exam Study Guide Questions And Answers What is dyslipidemia? - correct answer Dyslipidemia is a type of LDL that is found in pre-diabetic individuals, which is very dangerous. High insulin is a driving force, making LDLs smaller. That comes from a lot of meat and processed, simple carbs. Food sources of sulfur - correct answer Cabbage, broccoli, cauliflower, kale, radish, onions, garlic, leeks, mushrooms, asparagus Identify the difference between complete and incomplete proteins. - correct answer Almost all animal proteins are complete proteins (has all essential amino acids), which are needed for protein synthesis. If the protein is in a plant form, then almost all of them are incomplete proteins. Exceptions: soy, quinoa What is the Cholesterol-Heart Hypothesis? Where did it come from? - correct answer Ancel Keys in 1950s; showed relationship between people who had heart attacks and the cholesterol plaque in their arteries --> concluded that Americans should lower their cholesterol levels Threonine - correct answer Cottage cheese, lentils New KIN 202 Exam Study Guide Questions And Answers Protein synthesis Metabolizes sugar Ancel Keys - correct answer American physiologist who studied epidemiology (large populations, must make broad assumptions) of heart disease; encouraged a mediterranean diet, condemned saturated fats, unsaturated fats are healthy What did critics say of Keys findings? - correct answer his work led to the low-fat and high carbs diets; say that Ancel Keys stated saturated fats lead to heart disease but that he didn't mention increased sugar intake also leads to CVD = misleading Valine - correct answer Meat, dairy, legumes Blocks serotonin and melatonin which increases lethargy; keeps you awake; used for energy, make up myofibril proteins in muscles and used to turn into sugar when break down muscles What is missing from the classic Food Guide Pyramid? - correct answer water and physical activity; failed to show that whole wheat, brown rice, and other whole grains were healthier than refined grains; "use sparingly" don't differentiate between good and bad carbs- ignored health benefits of plant oils (like olive oil); overemphasized importance New KIN 202 Exam Study Guide Questions And Answers of dairy; did not separate healthy proteins (like fish, beans, poultry, and nuts) and unhealthy proteins (like red and processed meats). Beans put in the same category as bacon. Didn't account for portion size Tryptophan - correct answer Cheddar cheese used in making melatonin and serotonin Do McDonald's fries have cholesterol? - correct answer No Isoleucine - correct answer Similar to Valine Leucine - correct answer Most important amino acid Activates protein building after weight training Soy, whey, hemp, peanuts, fish, dairy What were some problems with MyPyramid? - correct answer Confusing, not accompanied with text like the classic Food Guide Pyramid; still did not add water, no physical activity, did not specify portion sizes, did not differentiate between good carbs and bad carbs. New KIN 202 Exam Study Guide Questions And Answers What did the Atkins Diet and the Japanese Diet share in common? - correct answer Atkins: all fat, no carb Japanese: all carb, no fat They both eliminate the sugar fructose Cliff or Ambulance Analogy - correct answer Take action to improve health now (ie. erect a fence/rail) instead of waiting for something to happen and then hope medicine can help treat you (stationing ambulance at bottom of cliff) How are fructose and alcohol similar? - correct answer When you consume fructose, just like alcohol, it goes directly to your liver to be metabolized. If it overloads your liver then it becomes very toxic like alcohol Health Care vs Disease Care - correct answer Modern day health care is called Disease Care; you take care of someone's disease once they get it Be able to compare and contrast the general biological differences of fructose and glucose according to Lustig. - correct answer Glucose can be absorbed anywhere in the body, fructose can only be absorbed in the liver Glucose is the energy of life, fructose is a poison New KIN 202 Exam Study Guide Questions And Answers Phytochemical - correct answer chemical found in a plant Is there good and bad cholesterol? - correct answer There is no such thing as good and bad cholesterol, but to be clear, there is good or bad lipoproteins. Small LDLs are considered bad. What did Terry Wahls do? - correct answer Designed a healthy food plan for her brain and mitochondria; encourages a hunter gatherer diet which consists of leaves, roots, berries, meat, and fish LDLs - referred to as bad cholesterol - correct answer The LDL slips behind the cells in your arteries and oxidizes and promotes inflammation. Eventually could rupture and create a heart attack myelin - correct answer Insulation for wiring in brain; forms around nerves. Iodine omega 3, B6 and B9 important for it HDLs - referred to as good cholesterol - correct answer Protect against heart disease; cleans up their arteries and remove the cholesterol Raised by exercise and weight loss New KIN 202 Exam Study Guide Questions And Answers What is dyslipidemia? - correct answer Dyslipidemia is a type of LDL that is found in pre-diabetic individuals, which is very dangerous. High insulin is a driving force, making LDLs smaller. That comes from a lot of meat and processed, simple carbs. Food sources of sulfur - correct answer Cabbage, broccoli, cauliflower, kale, radish, onions, garlic, leeks, mushrooms, asparagus Identify the difference between complete and incomplete proteins. - correct answer Almost all animal proteins are complete proteins (has all essential amino acids), which are needed for protein synthesis. If the protein is in a plant form, then almost all of them are incomplete proteins. Exceptions: soy, quinoa What is the Cholesterol-Heart Hypothesis? Where did it come from? - correct answer Ancel Keys in 1950s; showed relationship between people who had heart attacks and the cholesterol plaque in their arteries --> concluded that Americans should lower their cholesterol levels Threonine - correct answer Cottage cheese, lentils New KIN 202 Exam Study Guide Questions And Answers Protein synthesis Metabolizes sugar Ancel Keys - correct answer American physiologist who studied epidemiology (large populations, must make broad assumptions) of heart disease; encouraged a mediterranean diet, condemned saturated fats, unsaturated fats are healthy What did critics say of Keys findings? - correct answer his work led to the low-fat and high carbs diets; say that Ancel Keys stated saturated fats lead to heart disease but that he didn't mention increased sugar intake also leads to CVD = misleading Valine - correct answer Meat, dairy, legumes Blocks serotonin and melatonin which increases lethargy; keeps you awake; used for energy, make up myofibril proteins in muscles and used to turn into sugar when break down muscles What is missing from the classic Food Guide Pyramid? - correct answer water and physical activity; failed to show that whole wheat, brown rice, and other whole grains were healthier than refined grains; "use sparingly" don't differentiate between good and bad carbs- ignored health benefits of plant oils (like olive oil); overemphasized importance New KIN 202 Exam Study Guide Questions And Answers of dairy; did not separate healthy proteins (like fish, beans, poultry, and nuts) and unhealthy proteins (like red and processed meats). Beans put in the same category as bacon. Didn't account for portion size Tryptophan - correct answer Cheddar cheese used in making melatonin and serotonin Do McDonald's fries have cholesterol? - correct answer No Isoleucine - correct answer Similar to Valine Leucine - correct answer Most important amino acid Activates protein building after weight training Soy, whey, hemp, peanuts, fish, dairy What were some problems with MyPyramid? - correct answer Confusing, not accompanied with text like the classic Food Guide Pyramid; still did not add water, no physical activity, did not specify portion sizes, did not differentiate between good carbs and bad carbs. New KIN 202 Exam Study Guide Questions And Answers Used to make histamine; used for immune function What protein have the highest PDCAAs? - correct answer Highest digestibility corrected amino acid score: how quality a protein is Whey, casein, soy, egg white Why is reading a food label a weak method of understanding nutrition? - correct answer Food manufacturers use gimmicks to make something look healthy when its not Know how to combine plant proteins to achieve complete proteins. - correct answer Nuts & Seeds ←→ Vegetables and Grains Vegetables ←→ Nuts & Seeds and Legumes Legumes ←→ Vegetables and Grains Grains ←→ Legumes and Nuts & Seeds What are some ways food labels trick consumers? - correct answer manipulate serving size; if something is less than 0.5g than they can change it to 0g New KIN 202 Exam Study Guide Questions And Answers UL for protein - correct answer 2.0 kg per kg per body weight Recommended Daily Allowance (RDA) - correct answer Average daily dietary intake level that is sufficient to meet the nutrient requirement of a healthy individual Protein requirements to activity level, age, and goal. - correct answer Infant needs most protein in g/kg of body weight Females - 46g of protein per day Males - 56g of protein per day Bodybuilder needs 1.6-1.8 g of protein per kg of body weight Endurance athlete needs 1.2-1.5 g/kg of protein because of their muscle breakdown and physical activity A senior would need 1-1.2 g/kg of protein Lose weight → higher protein diet New KIN 202 Exam Study Guide Questions And Answers Gain weight → higher carb diet, time when you consume protein (ex. Right after a workout) Adequate Intake (AI) - correct answer Recommended average daily intake based on observations or estimates of nutrient intake by a "healthy" group of people UL for protein - correct answer 2.0 g per kg/body weight Acceptable Macronutrient Distribution Range (AMDR) - correct answer Range of intakes for an energy source which prevents chronic disease and adequate intakes of essential nutrients; individuals above or below this range are at risk for poor health; Protein: 10-35%, Carbs: 45-65%, Fat: 20-35% How many grams of protein in 1 lb of muscle? - correct answer 100 g Carbs, Fat, Protein, Alcohol - correct answer Carbs = 4 cal/g, Protein = 4 cal/g, Fat = 9 cal/g, Alcohol = 7 cal/g Tolerable Upper Limit (UL) - correct answer Highest daily intake of nutrients that would be unlikely to pose risk or toxicity New KIN 202 Exam Study Guide Questions And Answers MUSHROOMS, beans, nuts, grains, fish, eggs Vitamins B1-B5 (Thiamine, Riboflavin, Niacin, Pantothenic Acid) - correct answer Energy production Beri Beri = low thiamine & high carbs extrinsic carbohydrates - correct answer unnatural; detached from cell walls and free for rapid absorption Vitamins B6 (Pyridoxine) - correct answer serotonin synthesis; methylation What is glycemic index? - correct answer Related to the speed in which a sugar shows up in your blood; Combining different foods alters glycemic index, Type of sugar makes a difference as well (Ex. fructose causes more visceral obesity) Monosaccharides - correct answer sugar that is not decomposable into simpler sugar by hydrolysis; glucose, fructose, galactose fructose - sweeter, does not raise insulin; goes straight to the liver and much more likely to become fat New KIN 202 Exam Study Guide Questions And Answers Water-Soluble vitamins - correct answer Vitamins B and C Vitamin A - correct answer Mango, broccoli Disaccharides - correct answer two sugar molecules together; simple sugars Vitamin D - correct answer Sunlight, egg yolk Improves immune system, regulates calcium level, reduces risk of heart disease sucrose - correct answer 1 glucose, 1 fructose; table sugar (sweetest; also known as high fructose corn syrup) maltose - correct answer glucose + glucose Vitamin E - correct answer Polyunsaturated plant oils, peanut butter, avocado New KIN 202 Exam Study Guide Questions And Answers Improves immune system, regulates calcium level, reduces risk of heart disease lactose - correct answer glucose + galactose How does fructose differ from glucose? - correct answer Glucose is used for energy or stored as glycogen. Fructose goes straight to the liver and will more likely cause visceral obesity. It's sweeter and does not raise insulin. fiber 5 rule - correct answer Fiber in grams x 5 > total carbohydrates Sodium - correct answer In processed, pre-prepared food Could lead to kidney disease, diabetes Causes oxidative stress and stiffened artery walls Places stress on cardiovascular system Potassium - correct answer Plant foods, potatoes New KIN 202 Exam Study Guide Questions And Answers Dilates blood vessels Shown to lower cholesterol levels Used with enzyme to repair DNA damage from toxins Consuming foods high in Niacin can help increase HDLs What happens to extra carbohydrate in the liver? - correct answer Turns into saturated fat; increase smaller LDLs Pantothenate (B5) - correct answer Eggs, meat Adrenal hormone production Be able to compare and contrast the general biological differences of fructose and glucose according to Lustig - correct answer Fructose - Sweeter and cheaper, Five membered ring, Does not suppress ghrelin New KIN 202 Exam Study Guide Questions And Answers Glucose - Six membered ring, Insulin goes up as a result of eating glucose; brain receives signals that you are done eating, Every cell in the body can use glucose; it is the energy of life, Repletes your glycogen Glucose → liver → pancreas → brain Biotin (B7) - correct answer Egg yolks, nuts, legumes Hair and nail growth HDL - correct answer "good cholesterol"; associated with APO A, takes it out of arteries and return it to liver. LDL - correct answer "bad cholesterol"; associated with APO B, delivers cholesterol throughout the body Folate (B9) - correct answer Lentils, meat, asparagus, brussel sprouts DNA replication & synthesis; methylation Colalamin - correct answer Fish, poultry, dairy Vegans should supplement New KIN 202 Exam Study Guide Questions And Answers General indications of a healthy, plant-based diet - correct answer Fiber, potassium, vitamin C, magnesium, low cholesterol, low saturated fat, and low homocysteine Vitamin C, Magnesium, Potassium, and Fiber and typically high in a healthy diet Describe ergothioneine, food sources, and physiological role in the body - correct answer Amino acid that destroys cancer cells and protects healthy cells Find it in our diet from microbes in the soil: Vegetables, Grains, Organ meat, Beans, Peanuts, Fungus (40x more than closest competitor) Nutrient Synergy - correct answer When you combine different minerals and nutrients to reap the greatest benefits Eg. combining red meat and Vitamin C so that the iron in the meat could be absorbed more General indications of a healthy, plant-based diet (fiber, potassium, vitamin C, magnesium, low cholesterol, low saturated fat, and low homocysteine) - correct answer High fiber (whole plant foods), high New KIN 202 Exam Study Guide Questions And Answers When did Annette Larkins become a vegan? - correct answer Became a vegetarian in the 1960s; has been eating completely raw for 27 years Calcium - correct answer important for bone and teeth, nervous system, and muscle function Be able to give some examples of biological mechanisms that induce a caloric surplus. - correct answer Insulin resistance Leptin resistance Low levels of thyroid hormone Pubescent hormones in kids Vitamin C - correct answer works in the adrenal gland, water soluble antioxidant, synthesis of collagen red bell peppers, sea vegetables, tomato, citrus fruits, broccoli, cabbage What is the minimum caloric intake that someone can consume? - correct answer 1200 calories Fat soluble vitamins - correct answer Vitamins A, D, E, K New KIN 202 Exam Study Guide Questions And Answers Leptin - correct answer released by fat cells, tells your brain how many calories to burn and how hungry you should be; makes you feel more full, eat more will cause leptin levels to go up Ghrelin - correct answer released by the stomach when stomach is empty, greatly increase appetite, lowers metabolism CCK - correct answer hormone produced by small intestine when stretched; sends fullness signals to the brain; eating more fiber and drinking more water will increase your Cortisol - correct answer stress hormone, releases more sugar from the liver Endocannabinoids - correct answer brain chemical released with exercise; makes you less stressed, hungry, and relaxed Develop specific recommendations for safe, effective weight loss - correct answer 500 calorie deficit per day, intermittent fasting Hormone dysfunction, Impaired Fat Metabolism, Sleep and Obesity, Infectobesity, Hypogonadal, and Sarcopenic Obesity. - correct answer New KIN 202 Exam Study Guide Questions And Answers Inadequate sleep has been linked to throwing off levels of Leptin, Ghrelin, Insulin, etc. Sarcopenic Obesity = loss of muscle mass, body fat percentage goes up Hypogonadal - call it "manopause" testosterone levels go down, lowers metabolic rate; lose skeletal, muscle, and bone mass How children are different when it comes to weight management. - correct answer Need to be in a caloric surplus because they are growing pathogenesis of heart disease - correct answer Damage to the arterial wall (lower blood sugar, lower BP, lower inflammation) LDL are taken up to the sub-endothelial space (limit processed foods & animal fat, increase fiber intake) LDL becomes oxidized and taken up by foam cells (high levels of antioxidants) Foam cells increase inflammation (high level of fruits and vegetables and omega 3s, exercise, weight loss) New KIN 202 Exam Study Guide Questions And Answers Cancer Prevention Diet - correct answer Low sugar & flour and high fiber diet would starve cancer cells >10 servings of vegetables a day (can be met by juice; 6 ounces = 1 serving) >4 servings of fruit per day (1 cup of juice - 2 servings) Low total fat, but with essential fatty acids Balanced ratio of Omega 3/Omega 6s If consuming steak... - grass-fed/wild meat - Not charred or well done - Clean the grill - Combine with green leafy vegetables P53 - correct answer "guardian angel gene"; can fix error or cause cell to self destruct (exercise increases P53) New KIN 202 Exam Study Guide Questions And Answers Natural Killer Cells - correct answer special type of T cell that will destroy cancer cells; exercise, good gut health and fasting regiments increase these, immune surveillance NFK-B - correct answer Opposite of tumor suppressor gene; something activated within the cell that accelerates the rate of cancer cell growth; inhibited by anti-inflammatory compounds like those found in plants Bovine proteins, IGF-1 and Cancer Risk - correct answer Cow proteins; Found in dairy and red meat; tend to lead to higher levels of IGF-1 → increase carcinogenesis People with special kind of dwarfism cannot make IGF-1 and have never had an incidence of cancer angiogenesis - correct answer development of new blood vessels Myristic and Palmitic Acids - correct answer implicated in negatively impacting lipid profiles Stearic Acid - correct answer found in grass-fed/pasture-raised meats; lipid neutral New KIN 202 Exam Study Guide Questions And Answers Lauric Acid - correct answer raises HDL-C, lowers LDL-C Oleic Acid - correct answer equivocal health benefits, not necessarily healthy Conjugated Linoleic Acid - correct answer anti-carcinogenic, cardio protective