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level: Level 1

Questions and Answers List

level questions: Level 1

Question	Answer
ability to perform work • Energy cannot be created or destroyed, only transferred	Energy
process of converting food into biologically useful forms of energy	Bioenergetics
how much heat is released when a food is combusted? • Measured by increase in water temp around chamber • kcal/Calorie = increase 1kg water 1°C	Bomb calorimetry
• carbohydrates • protein • fat • alcohol	What provides energy (ATP)?
24 hour dietary recall, food frequency questionnaire	Retrospective
diet record (manual or computer calculated)	Prospective
People tend to overestimate activity and underestimate intake, can be up to 30%!	Problem with measuring calorie intake
Total Energy Expenditure = resting metabolism + thermic effect of food + physical activity	3 factors determine # of kcal used per day
energy needed to keep the body alive	Resting metabolism
energy used for digestion and absorption	Thermic effect of food
energy used for activity • this is where the most change can be made	Physical activity
• measures body fat % through electric current from one handle to the other • fat is a poor conductor so more resistance = higher body fat % • relatively inexpensive • quick & painless • most accurate if bladder is empty and hydration is normal	Bioelectric Impedance Analysis (measures body composition)
• measures subcutaneous fat to estimate total body fat • uses calipers to measure 2-9 sites depending on procedure used • relatively inexpensive • need to be well-trained to measure • not as accurate for obese or elderly individuals	Skinfold Thickness (measures body composition)
• weigh on land and in water • difference due to body volume and density • standardized equations to calculate fat- free mass • very accurate if done correctly • very expensive equipment & not easy to use • can be frightening to use	Underwater Weighing (measures body composition)
• same principles as underwater weighing but displaces air instead of water • equally accurate • more convenient • expensive	Plethysmography (Bod Pod) (measures body composition)
• less invasive than most methods • more expensive than most methods • very accurate	Radiologic Methods (measures body composition)
Dual-energy X-ray absorptiometry (DXA or DEXA) CT scan or MRI	Other Methods to Assess Body Composition
measuring waist circumference • Men < 102 cm • Women < 88 cm	Estimate visceral fat by
Higher incidence of: • heart disease • high blood pressure • stroke • diabetes	Risk associated with visceral fat
more visceral fat higher risk of weight-related health problems	Apple Shape
less visceral fat lower risk of weight-related health problems	Pear Shape
1. Physiological factors 2. Food production & consumption 3. Physical activity & psychosocial factors	What Dictates Body Composition
Genetics Epigenetics (how genes are expressed) Medications Hormones and Proteins Metabolism Gut microbiota	Physiological Factors (Body Composition)
emotions media influence level of physical activity has decreased environment obesogenic environment	Physical Activity & Psychosocial factors
two diseases or health conditions often occurring together	Comorbidity
• depression • severe mental disorder • cardiovascular disease (heart failure, abnormal heartbeat) • asthma • COPD	associated with increased body weight
• anxiety • dementia • cancers (lung, colon, prostate, breast) - conflicting studies here • Type 1 diabetes	not associated with increased body weight
• Some reduced risk of disease if underweight • Need some weight for insulation and reserve for famine or illness • May have difficulty fighting disease • Suppressed immune system • Affect electrolyte balances • Delay development in children/adolescents • Health complications for babies if mom is underweight	health issues with being underweight
“negative attitudes, mistreatment, and discrimination based on weight status, particularly negative attitudes toward the obese” (p. 283)	Weight stigmatization
measures associations between concepts and evaluations (in this case fat/thin and good/bad)	Implicit Association Test (IAT)
Pancreas Gall bladder Salivary glands Liver	Accessory organs
Small intestine Large intestine Esophagus Oral cavity, tongue, teeth Stomach Pharynx	Major subdivisions
protein molecule that speeds up a reaction	Enzyme
lining of GI tract; protective layer from stomach acid and other secretions needed to break down food	Mucosa
after food is chewed, forms a bolus to swallow	Bolus
wave-like movement of muscles to move food through esophagus	Peristalsis
when bolus mixes with stomach acid, it format semi-liquid mass called chyme	Chyme
rhythmic contractions in intestines to mix chyme and increase absorption	Segmentation
projections in small intestine lining	Villi
smaller, brush-like projections on the cell membrane of villi	Microvilli
Simple diffusion Osmosis Facilitated diffusion Active transport	4 Methods of Absorption
molecules move from high concentration to low concentration	Simple diffusion
diffusion of water (depends on concentration of other substances on each side of cell membrane)	Osmosis
carrier molecule helps move molecule from high to low concentration	Facilitated diffusion
carrier molecule helps move molecule from low to high concentration but need energy (ATP)	Active transport
dry mouth Stimulants to encourage saliva production, saliva substitutes	Xerostomia
stomach acid leaking back into esophagus Eat smaller meals, avoid spicy/fried/fatty foods, stay upright after eating	Heartburn
mucosa layer of stomach or esophagus erodes, exposes tissue to stomach acid	Ulcers
affects ability to digest & absorb if not getting enzymes needed	Pancreatic & gallbladder problems
related to intestinal issues	Diarrhea & constipation
Three systems: Creatine phosphate Anaerobic glycolysis Oxidative phosphorylation	How Do We Rephosphorylate ADP?
Creatine phosphate can be synthesized in liver & kidneys from amino acids	What is used to rephosphorylate ATP
Breaks down carbohydrate (glucose) to form ATP	Anaerobic Glycolysis System
is a number from 0 to 100 assigned to a particular food, with pure glucose being 100, which represents the relative rise in blood glucose levels 2 hours post consumption.	Glycemic index or GI
6 carbon, 12 hydrogen, 6 oxygen Glucose: usually found in disaccharides & polysaccharides Fructose: found in fruits & veggies, sweeteners Galactose: found in disaccharide only	Monosaccharides
2 monosaccharides together Sucrose: found in fruits, veggies, honey, maple syrup, sugar cane Lactose: found in diary products Maltose: found in some Asian foods (maltose syrup), beer, fermented drinks	Disaccharides
More than 10 monosaccharides	Polysaccharides
Endosperm - starch Bran layers - fibre Germ - vitamins & minerals	Whole grains
mostly endosperm	Refined grains
at least half of grain servings are whole grain	Grain Recommendations
Insulin (released from beta cells) Glucagon (released from alpha cells)	Regulation of blood glucose by pancreatic hormones
blood glucose rises pancreas releases insulin insulin stimulates muscles and liver to take in glucose promotes storage of glucose as glycogen and storage of fats and protein	Glucose Regulation in the Body - After eating carbohydrates
blood glucose drops pancreas releases glucagon glucagon stimulates liver to release stored glucose muscles can use stored glucose stimulates release of fats and protein to be converted to glucose	Glucose Regulation in the Body - After After fasting
effect of a carbohydrate on blood glucose level	Glycemic response
ranking of how a food affects glycemic response	Glycemic index (GI)
legumes, beans, apples, milk	low GI foods
oranges, bananas, sweet potatoes, ice cream, many yogurts	moderate GI foods
refined grains, starchy veggies (ex. potatoes), white bread, white rice, many cereals	high GI foods
is the primary structural and functional component of every cell in the human body.	Protein
Contains carbon, hydrogen, & oxygen + nitrogen Formed from amino acids 20 amino acids	Chemical Composition of Protein
9	How many essential amino acids
4	How many nonessential amino acids
7	How many conditionally essential amino acids
are the essential amino acids leucine, isoleucine and valine These comprise 35% of our body’s muscle protein Act as the building blocks of protein	BCAA’s
animal proteins some non-animal sources (soy, quinoa, chia)	Examples of complete proteins
plant proteins	Examples of incomplete proteins
growth (incl. brain development) skin integrity fertility structure and function of cell membranes promote blood clotting	Essential fatty acids are important for
Good source of essential fatty acids Regular fish consumption reduces risk of death from heart disease	Benefits of seafood consumption
Not all fish have high amounts of essential fatty acids Mercury and other toxins can contaminate Fish farms Risks of consuming raw fish	Risks of seafood consumption
produces bile	Liver
stores bile secretes bile as needed	Gall bladder
pancreatic lipase secreted	Pancreas
shape to body stored energy insulate body from temperature changes protect internal organs against physical shock creating hormones	Functions of fat in the body
bile salts, vitamin D, and several hormones, including the sex hormones (estrogen, androgen, and progesterone) as well as cortisol	Cholesterol is used for the production of
breaking down triglycerides into fatty acids + glycerol	Lipolysis
breaking down fatty acids to convert to acetyl-CoA	Beta-oxidation [2]
prolonged fasting very low CHO diet strenuous exercise type I diabetic	Ketosis: high level of ketones in blood happens when:
dry, scaly skin liver abnormalities poor wound healing growth failure in infants impaired hearing and vision	Not enough essential fatty acids in diet Symptoms include:
Consuming omega-3 and omega-6 polyunsaturated fats Consuming monounsaturated fats Consuming plant foods Adequate intake of B vitamins Moderate alcohol consumption	Reducing Risk of Heart Disease - Dietary factors
Quit smoking Exercise Reduce waist circumference Lose weight if overweight Control diabetes & high blood pressure	Reducing Risk of Heart Disease - Lifestyle factors
Saturated fats: less than 10% of diet Trans fats: less than 1% of diet Cholesterol: less than 300mg per day Generally: 1.0 g/kg body weight	Fat recommendations
less than 0.5g	Fat free
less than 3g	Low fat
25% less than comparable product	Reduced or less fat
less than 0.2g + less than 0.2g trans fat	Saturated fat free
less than 2g + max 15% kcal from sat. fat	Low saturated fat
25% less than comparable product (& no increased trans fat)	Reduced or less saturated fat
Not enough total kcal for workout/recovery needs Not enough fat to replace intramuscular fat stores Negative impact on manufacture of sex-related hormones Decline in HDLs Not enough vitamin A, D, E, K (fat-soluble)	If fat is too low
Biological sex Weight Medications Drinking on empty stomach vs. eating while you drink Chugging vs sipping Health concerns (enzyme deficiencies)	Factors that affect how alcohol is and absorbed and metabolized
10 drinks a week for women, with no more than 2 drinks a day most days 15 drinks a week for men, with no more than 3 drinks a day most days	Reduce your long-term health risks by drinking no more than:
5 oz. wine 10 oz. wine cooler 12 oz. beer 8-9 oz. malt liquor 1.5 oz. hard liquor	1 drink =
live longer decreased risk of cardiovascular disease (antioxidant resveratrol found in grapes?) increase HDLs could be related to SES and education levels	In moderate amounts, alcohol consumption may have some benefits:
13 essential	How many vitamins are there?
mostly absorbed right into the blood little to no storage available usually excess is excreted	Water soluble
requires fat to be absorbed not as easily excreted (usually can be stored) so typically more risk for toxicity since can be stored will be better able to accommodate for fluctuations in intake	Fat soluble
Elements needs by the body in small amounts for health & tissue maintenance Provide no energy (Calories) but essential in the body	What are Minerals?
Calcium Chloride Magnesium Phosphorus Potassium Sodium	Macro (major) minerals: more than 100 mg/day
Chromium, Copper, Fluoride, Iodine, Iron, Manganese Molybdenum, Selenium, Zinc	Micro(minor) minerals: less than 100 mg/day
Most absorptions happens in the small intestine *fat (bile) is needed for absorption of fat soluble vitamins	Vitamin & Mineral Digestion
Age, Gender, Life Cycle Stage Genetics, general and gastrointestinal (GI) health, food in GI tract, presence of other vitamins and minerals, form of the mineral	Many factors can influence absorption levels
restricted diets due to allergies or food preferences restricted Calorie intake means you may not get enough food to get the variety of nutrients needed infants and children when pregnant & breastfeeding older adults tend to absorb less certain medications can reduce absorption smokers and heavy alcohol users living in northern climates, being covered up outdoors, or having darker skin pigmentation	Situations where supplements might be needed
adding back in something lost in processing, like vitamins back in that were lost in grain processing	enrichment
adding nutrients that are not generally found in that product	fortification
adding iodine to table salt adding vitamin D to milk adding folic acid to grain products	Examples of Fortification
women=700 men=900mcg upper limit 3,000mcg Lack of growth, night blindness, more frequent and severe infections	Vitamin requirements and Symptoms of deficiency- Vitamin A
15-20 mcg Joint pain, muscle spasms	Vitamin requirements and Symptoms of deficiency - Vitamin D
15mg, upper limit 1000mg Muscle weakness	Vitamin requirements and Symptoms of deficiency - Vitamin E
2.4mcg, no upper limit and Fatigue, numbness	Vitamin requirements and Symptoms of deficiency - Vitamin B12
women=75 men=90mg, additional 25mg if you smoke, upper limit of 2000mg and Poor wound healing, bleeding gums	Vitamin requirements and Symptoms of deficiency- Vitamin C
1,000 – 1,200 mg Osteoporosis, muscle spasms	Mineral requirements and Symptoms of deficiency - Calcium
8-18 mg Fatigue, loss of appetite, reduced resistance to infection	Mineral requirements and Symptoms of deficiency - Iron
8-11 mg Impaired growth, poor immunity	Mineral requirements and Symptoms of deficiency - Zinc
1,500 mg Not likely	Mineral requirements and Symptoms of deficiency - Sodium
150 mcg Mental retardation, impaired growth and development	Mineral requirements and Symptoms of deficiency - Iodine
positively and negatively charged ions that conduct an electrical current in a solution	Electrolytes
upper limit = 2,300 mg	Daily sodium upper limits
upper limit = 3,600 mg	Daily Chloride upper limits
very unlikely, can happen during severe vomiting or diarrhea endurance sports if not replacing electrolytes during and after nausea, dizziness, muscle cramps if not treated can lead to coma	What happens if you have too little Sodium?
increases risk of high blood pressure (hypertension) high blood pressure increases risk for stroke & cardiovascular disease	What happens if you have too much Sodium?
very unlikely failure to thrive in infants	What happens if you have too little Chloride?
very unlikely to report symptoms some reported toxicity with extremely excessive amounts of table salt vomiting muscle weakness severe dehydration	What happens if you have too much Chloride?
table salt fish meat milk Eggs	Common sources of chloride
Defined by resting blood pressure greater than 140/90 mmHg	hypertension (high blood pressure)
Less than 5mg sodium per serving	Sodium-free, salt-free
Less than 140mg sodium per serving	Low sodium
25% less sodium per serving than reference product	Reduced/less/lower in salt or sodium
No salt added during processing	No salt added, unsalted
50% less added sodium per serving than reference product	Lightly salted
4,700 mg No upper limit	Potassium Daily recommendations:
vegetables, especially leafy, green ones dried beans, peas, nuts orange juice bananas melons potatoes milk & yogurt	Good sources of potassium:
Very rare, usually excreted through urine Toxicity (too much) usually due to impairment with excretion or excessive supplementation Hyperkalemia: risk of irregular heartbeat (cardiac arrhythmia)	What happens if you have too much Potassium?
Rare, can occur with excessive vomiting or diarrhea, or excessive use of diuretics Excess water loss can result in too much potassium loss and low blood potassium, called hypokalemia contributes to hypertension (high blood pressure) can increase calcium loss from bones	What happens if you have too little Potassium?
centre of hemoglobin hemoglobin is part of red blood cell red blood cells transport oxygen & carbon dioxide	What does iron do?
heme sources (more easily absorbed): animal meat nonheme sources (less easily absorbed): beans, legumes, green leafy vegetables, animal milks, eggs, fortified grains vitamin C can enhance absorption of nonheme iron	What are good sources of iron?
Women (over 50 years old) and men (all ages) RDA: 8mg UL: 45mg Women (19-50 years old) RDA: 18mg UL: 45mg	Iron daily recommendations
gastrointestinal distress hemochromatosis: excess iron in liver, leads to liver dysfunction	What happens if you have too much Iron?
anemia: fatigue, loss of appetite, increased risk of infection, difficulty concentrating	What happens if you have too little Iron?
animal products fortified plant products: meat & egg replacements are required to have added B12 can store up to several years worth in the liver	Sources of B12
coenzyme in ATP production in the Citric Acid Cycle forms a coenzyme with folate needed for red blood cell production	What B12 does:
no known symptoms	What happens if you have too much b12?
fatigue, sleep disturbance, numbness, memory loss pernicious anemia: anemia due to low dietary B12 or poor absorption more frequently occurs in vegetarians/vegans & elderly	What happens if you have too little B12?
1.3 mg (under 50 years old, male & female) 1.5 mg (over 50 years old, female) 1.7 mg (over 50 years old, male) UL = 100 mg	Daily recommendations Vitamin B6
Chicken, Pork, Lentils, Brown rice Whole grains, Bananas, Broccoli, Spinach, Meal & egg replacements	Sources of Vitamin B6
fatigue difficulty walking numbness depression	What happens if you have too much Vitamin B6?
microcytic anemia: red blood cells are light in color and small, can’t deliver oxygen efficiently fatigue, headaches, confusion, poor growth very rare if normally fed	What happens if you have too little Vitamin B6?
Blood clotting Part of reaction that binds protein to calcium (increase bone strength)	Role of vitamin K
Women: 90 mcg Men 120 mcg No upper limit	Daily recommendations for Vitamin K:
fish oils, legumes, green leafy vegetables some is synthesized in large intestine but not enough	Dietary sources of vitamin K
Nothing	What happens if you have too much of Vitamin K?
abnormal blood coagulation (clotting) newborns have less vitamin K available and can develop vitamin K deficiency bleeding which can be very severe infants are given vitamin K at birth may happen if you have problems absorbing fats can also happen if you take antibiotics for a long time - can kill bacteria that produce vitamin K in the large intestine	What happens if you have too little of Vitamin K?
Used to metabolize (break down) amino acids Used to form red blood cells Required for normal growth and development	Folate (Folic acid)
400 mcg 600 mcg per day if pregnant or trying to get pregnant upper limit: 1,000 mcg	Daily recommendation for folate (folic acid)
leafy green vegetables whole grains fortified grains orange juice lentils organ meats	Dietary sources of folate
high folate intake has little risk but can mask a B12 deficiency untreated B12 deficiency can cause irreversible nerve damage may be related to small increase in risk of some cancers - may stimulate growth of pre-existing cancer cells	What happens if you have too much folate?
increased risk for anemia, heart disease, and depression during pregnancy can cause spina bifida in fetus	What happens if you have too little?
is a neural tube defect where the spine does not properly form	Spina bifida
donate an electron to neutralizes the free radical so it doesn’t cause cell damage	Antioxidants
Retinoids come from animal sources: liver, fish oil, milk & milk products, eggs. Carotenoids come from plant sources: dark orange fruits and vegetables, leafy green vegetables	Vitamin A sources
vision health bone and tooth development immune system function some carotenoids are antioxidants regulates gene expression	What Vitamin A does:
hypervitaminosis A: nausea, vomiting, dizziness, lack of coordination, blurred vision, birth defects, liver failure, death hypercarotenemia: orange hands and feet from too much carotenoids	What happens if you have too much Vitamin A?
blindness, more severe infections, lack of growth in children can be an absorption issue if not enough fat intake	What happens if you have too little Vitamin A?
citrus fruits cabbage family vegetables, especially leafy veggies	Common dietary sources Vitamin C
helps with iron, copper, and chromium absorption helps with synthesis of some amino acids and hormones helps with collagen (a protein) formation: part of connective tissue (including skin, bones, teeth, cartilage & tendons)	What does Vitamin C do?
gastrointestinal (GI) problems (nausea, diarrhea, vomiting) kidney stones	What happens if you have too much Vitamin C?
-scurvy: bleeding gums, bruising, poor wound healing, skin irritations -rare in countries with good food supply; still seen in developing countries -in countries with good food supply may be seen in alcoholics and people on very restricted diets	What happens if you have too little Vitamin C?
seeds nuts oils soybeans dark green vegetables whole grains	Common dietary sources Vitamin E
fatigue nausea	What happens if you have too much Vitamin E?
very rare, may be due to absorption issue anemia muscle weakness	What happens if you have too little Vitamin E?
Coenzyme for ATP production Helps with synthesis of DNA and RNA Helps with normal nervous system function	Thiamin (B1)
pork whole grains legumes tuna soy products	Common dietary sources Thiamin (B1)
Men = 1.2 mg Women = 1.1 mg No upper limit	Recommended daily intake Thiamin (B1)
Nothing, will excrete excess	What happens if you have too much Thiamin (B1)?
Beriberi: weakness, apathy, irritability, nerve tingling, poor coordination, paralysis, rapid heartbeat, congestive heart failure Wernicke-Korsakoff syndrome	What happens if you have too little Thiamin (B1)?
Coenzyme for ATP production Helps with normal skin development	Riboflavin (B2)
dairy, mushrooms, broccoli asparagus, whole grains leafy vegetables, red meat poultry, fish	Common dietary sources Riboflavin (B2)
Men = 1.3 mg Women = 1.1 mg No upper limit	Recommended daily intake Riboflavin (B2)
Nothing, will excrete excess May have bright yellow urine	What happens if you have too much Riboflavin (B2)?
Ariboflavinosis: poor injury healing; inflammation of eyes, lips, mouth, and tongue; confusion likely found in combination with other nutrient deficiencies	What happens if you have too little Riboflavin (B2)?
Men: 16 mg Women: 14 mg Upper limit: 35 mg	Recommended daily intake Niacin (B3)
Whole grains, Fortified flour Meat, Fish, Poultry Eggs, Milk, Nuts	Common dietary sources of Niacin (B3)
flushed skin, tingling in feet & hands, rash, nausea, vomiting, high blood sugar, abnormal liver function, blurred vision generally only happens if taking supplements, not likely from dietary sources effective in lowering cholesterol if given in high doses (50 mg+) but often causes toxicity effects so can’t be tolerated	What happens if you have too much Niacin (B3)?
Pellagra,which if not treated leads to the 4 D's	What happens if you have too little Niacin (B3)?
Coenzyme for ATP production Promotes transcription in protein synthesis	Pantothenic Acid (B5)
meat eggs whole grains legumes	Common dietary sources Pantothenic Acid (B5)
5 mg No upper limit	Recommended daily intake Pantothenic Acid (B5)
Nothing, will excrete excess	What happens if you have too much Pantothenic Acid (B5)?
Burning foot syndrome	What happens if you have too little Pantothenic Acid (B5)?
Women (19-50 years old) and men (19-70 years old) RDA: 1,000mg UL: 2,500mg Women (over 50 years old) and men (over 70 years old) RDA: 1,200mg UL: 2,000mg	Calcium Recommendations
mineralization of bones and teeth muscle contraction nerve conduction hormone and enzyme secretion	What does calcium do?
milk & milk products green leafy vegetables fish with bones (e.g., salmon, sardines) calcium fortified beverages	Where does calcium come from?