Hosp 153 Nutrition for a Healthy Lifestyle Chapter 5 1. Review Table 5-1: The Usefulness of Fats.

Identify how fats are important in the body and in foods.

Exam 2 Study Guide

2. The three classes of fats (lipids) are triglycerides, phospholipids, and sterols. Which is the predominant class in foods and our bodies? In which class is cholesterol found? What is a primary role of phospholipids? 3. Understand the differences among saturated, trans, monounsaturated and polyunsaturated fats. Which types of fat are solid at room temperature? Understand the food process that creates trans fats? As a result of hydrogenation of vegetable oil, food ingredients that alert you to the presence of trans fats in a food product include hydrogenated vegetable oil and shortening. 4. Review Figure 5-7: The Process of Lipid Digestion and Absorption 5. Understand the relationship between dietary fat, cholesterol and health. What are the DRI recommendations for cholesterol, saturated fat, trans fat and total fat? Know the differences between low density lipoproteins (LDL) and high density lipoproteins (HDL) and their functions in the body. In general, know the desirable blood lipid values of total cholesterol, LDL, HDL, and serum triglycerides. Name the two main dietary factors associated with an increase in blood cholesterol, contributing to the risk for heart disease. 6. Identify the two essential fatty acids. What are the characteristics of essential fatty acids? Review Table 5-6: What are good food sources of linoleic acid, linolenic acid, EPA and DHA. Why are the omega 3 fatty acids, EPA and DHA, so important? Are all food products that claim to be good sources of omega 3 fatty acids also good sources of EPA and DHA? 7. Review Controversy 5: Good Fats and Bad Fats Which Are Which? What should you look for on the ingredient list to choose a heart healthy margarine? What factors characterize the Mediterranean Diet

Hosp 153 Nutrition for a Healthy Lifestyle Chapter 6

Exam 2 Study Guide

1. Review Figure 6-6: Protein Synthesis Understand that proteins are composed of long strands of amino acids linked together by peptide bonds. Amino acids contain nitrogen a key difference that distinguishes protein from carbohydrate and fat. The order of the amino acids in a protein is based on a persons genetic code. Each of the twenty amino acids in the human body has a unique side chain which gives the completed protein its unique shape and function. 2. The nitrogen-containing part of an amino acid is called the amine group. If amino acids are oversupplied, as with supplement use, the amine group is removed and converted to ______ in the liver. The remaining carbon backbone is converted to glycogen or fat. 3. Review Figure 6-8: How Protein in Food Becomes Amino Acids in the Body. Where does protein digestion begin? Which organ is primarily responsible for secreting enzymes for protein digestion? 4. Review Table 6-3: Protein Intake Recommendations for Healthy Adults. The acceptable intake range for protein is 10 to 30 percent of calories or 0.8 grams of protein per kilogram of body weight. To calculate the protein needs of a person weighing 132 pounds: First divide weight in pounds by 2.2: 132 2.2 = 60 kilograms (kg). Next multiply weight in kilograms by 0.8: 60 kg x 0.8 grams protein = 48 grams protein required daily 5. Review Figure 6-13: Nitrogen Balance Define nitrogen balance. Give examples of people who are likely to be in positive nitrogen balance, nitrogen equilibrium, and negative nitrogen balance. 6. Review Figures 6-14 and 6-15 on complementary protein combinations and also pages 219225. What concept might vegetarians use to combine foods in order to obtain sufficient amounts of all of the essential amino acids?
An example of this combination would be: Grains + Legumes (i.e., rice and beans).

What are the health benefits of a vegetarian diet?

Identify the 5 mineral/vitamin nutrients that a vegetarian diet may be lacking or missing. They are Iron, Zinc, Calcium, Vitamin B12, and Vitamin D. This is especially characteristic for the vegan (a vegetarian that does not eat any dairy or meat, poultry, fish, or eggs). Think about the foods eliminated from a vegetarian diet and the characteristic nutrients of each food group to understand why these 5 nutrients could be missing in a vegetarian diet.

Hosp 153 Nutrition for a Healthy Lifestyle

Exam 2 Study Guide

7. Protein quality is determined by the proteins digestibility, amino acid composition and digestibility. Which food source provides proteins that are best absorbed by the body? Which types of foods provide proteins that are most easily digested? Which food groups in the USDA MyPlate Food Guide contribute high-quality protein to the diet? Although soy products are considered a source of high quality protein, heavy use of soy can inhibit the absorption of which mineral? 8. Know the adverse effects of consuming too much protein. Do athletes need more protein than other healthy adults? What is the best way to build muscle mass? 9. Review Table 6-4: Features of Marasmus and Kwashiorkor in Children. Know the characteristics of both types of malnutrition. Chapter 7 1. General Concepts Define vitamin. Define precursors. What is the precursor for each of the following vitamins: Vitamin A, Vitamin D, and niacin. The two major classes of vitamins are fat soluble and water soluble vitamins. Review Table 7-2 to understand the characteristics of fat versus water soluble vitamins. Know the functions of each vitamin and the name of the deficiency disease and/or symptoms of deficiency. Use the Vitamin Handout in your Learning Unit for Chapter 7. The handout is under Helpful Tools. For the Exam 2, focus your study time on this study guide and the Vitamin Handout in your Learning Unit. Note: Tables 7-6 and 7-7 provide a comprehensive, in-depth overview of the fat and water soluble vitamins. Use this as a reference and not as a study tool. 2. Fat Soluble Vitamins Name the fat soluble vitamins. Understand that active vitamin A (retinol) is only found in foods of animal origin. The precursor to vitamin A (beta carotene) is primarily found in foods of plant origin. What color(s) typically indicates that the plant food is a high source of beta-carotene? (See Does Eating Carrots Really Promote Good Vision? page 234) Which 3 vitamins are dietary antioxidants? (Hint: one is a precursor to a fat soluble vitamin, one is a water soluble vitamin, and one is a fat soluble vitamin) Define osteomalacia and rickets. These are deficiency diseases of vitamin _____. In addition to normal bone regulation, name 3 other important roles vitamin D has in the body. Define osteomalacia and rickets. These are deficiency disease of Vitamin ____. Vitamin ____ plays an important role in activating proteins that help clot blood. Why is it rare for people to suffer a deficiency of vitamin K? What vitamin can be made by the sun interacting with our skin?

Hosp 153 Nutrition for a Healthy Lifestyle

Exam 2 Study Guide

What vitamin is found in vegetable oils (also margarine & salad dressings from oils) and is destroyed when the oil is heated to a high temperature? What vitamin is made by intestinal bacteria? (Hint: newborn infants are given a dose of this vitamin at birth) 3. Water soluble vitamins. Name the water soluble vitamins. What is the deficiency disease of vitamin C? Why do people who use tobacco require additional amounts of vitamin C? Define coenzymes. Which vitamins act as part of coenzymes? Know the names of the deficiency diseases of thiamin, niacin and vitamin B12 Prevention of fetal neural tube defects in women of childbearing age is an important role of ________. Understand that vitamin B12 is only found in foods of animal origin. This vitamin requires adequate stomach acid in order to be liberated from foods and a protein called intrinsic factor (made in the stomach) in order to be absorbed. Population groups at risk of vitamin B12 deficiency include strict vegans, people who have undergone gastrectomy (stomach removal) and elderly people who suffer from reduced production of stomach acid. What vitamin should all women of child bearing age take each day (400 micrograms in a supplement or an enriched food [cereal]? What vitamin causes bleeding gums and pinpoint hemorrhages? What is the deficiency called? What vitamin led to toxicity in women using this vitamin to treat Premenstrual Syndrome (PMS)? (Note: Research does not support the use of this vitamin to treat PMS) What vitamin is important for nerve processes and the deficiency of this vitamin is called Beriberi? What vitamin can be made from tryptophan? What B vitamin is found naturally only in animal foods (Dairy group & animal foods of the Protein Group)? What are the two substances produced by the stomach that are necessary for Vitamin B12 to be absorbed? What vitamin is deficient in an alcoholic having Wernicke Korsakoff syndrome? What are the symptoms of this syndrome? 4. Know the Food Sources of these Vitamins and the nutrients in enriched grains: Vitamin A (most sources are from beta-carotene) Vitamin C Folic acid (folate) The nutrients added to all enriched grains thiamin, riboflavin, niacin, iron, and folic acid 5. Read Controversy 7: Vitamin Supplements: Do the Benefits Outweigh the Risks? What are valid and invalid reasons for taking vitamin supplements? List the guidelines for choosing a multi-nutrient supplement. How can consumers choose a supplement that contains the nutrients stated and that will actually dissolve in the digestive system? Hint: symbol

Hosp 153 Nutrition for a Healthy Lifestyle Chapter 9

Exam 2 Study Guide

IMPORTANT CONCEPT: A calorie is a calorie, no matter what macronutrient provides it. If caloric intake is greater than caloric needs, then all calories (carbohydrate, protein and fat) will be STORED as FAT in the body. You do NOT have protein stores and glycogen storage is limited. All macronutrients, if excessive, will be stored as FAT! 1. Review the three indicators of the health risks of obesity: BMI, waist circumference, and disease risk profile. 2. Compare and contrast visceral fat versus subcutaneous fat. Which type of fat does waist circumference primarily reflect? What are the health risks associated with visceral fat? 3. Review Figure 9-5: Components of Energy Expenditure and Table 9-3: Factors That Affect the BMR What represents the largest expenditure of energy? Which factors increase and decrease BMR? How many calories are in 1 pound of body fat? 4. Understand the relationship between body weight versus body fatness. What does BMI define? What are the two major drawbacks to the BMI measurement? In which population groups do these drawbacks limit the value of BMI? 5. Understand the basic concepts of hunger and appetite. Define hunger. How long after a meal does it take for the hunger sensation to return? The hormone ghrelin is produced by the stomach. How does ghrelin affect hunger? What describes the psychological desire to eat? 6. Understand the stop signals to eating. What does satiation mean? What helps sustain feelings of fullness? The hormone leptin is produced by adipose tissue. How does leptin regulate appetite? How are excess calories stored in the body? 7. Review Table 9-4: Selected Theories of Metabolic Causes of Obesity Describe external cues to overeating. 8. Know the basic concepts for achieving and maintaining a healthy body weight. Why is physical activity an important component for weight management? How is a very low calorie diet related to basal metabolic rate (BMR)? Why is gradual weight loss preferable to rapid weight loss? Why are ketone bodies produced? What macronutrient is deficient in the body? How does a low carbohydrate diet contribute to ketosis? Is it safe and long-term? Name the 3 realms that influence successful weight loss.

Hosp 153 Nutrition for a Healthy Lifestyle

Exam 2 Study Guide

What strategies are best for weight gain?

9. Read Controversy 9: The Perils of Eating Disorders. Know the definitions and defining characteristics of anorexia nervosa and bulimia nervosa. Define female athlete triad. Chapter 10 1. Familiarize yourself with the benefits of fitness. 2. Review Table 10-2: American College of Sports Medicines Guidelines for Physical Fitness. 3. Define and provide examples of aerobic activity. What are the characteristics of aerobic activity? Which component of fitness does aerobic activity improve? How is resting heart rate related to cardiovascular fitness? What are the components of a balanced fitness program? 4. Define and provide examples of anerobic activity. What are the characteristics of anerobic activity? What is the limiting factor when performing high intensity anerobic activities? How does lactate influence muscle gain? 5. Understand the role of glycogen in aerobic and anerobic activity. How is muscle glycogen used? What is the role of liver glycogen? Vigorous physical activity can typically continue how long before glycogen stores are depleted? What is carbohydrate loading? How is carbohydrate loading related to glycogen stores? 6. Review Table 10-5: Recommended Protein Intakes for Athletes Do most athletes require additional protein supplements? How do protein recommendations compare to the U.S. average protein intakes for men and women? What are the protein recommendations for power vs. endurance athletes? 7. Which nutrients are of particular concern for athletes? Why is vitamin E of particular concern? How is iron intake related to sports anemia? 8. Read Consumer Corner: What Do Sports Drinks Have to Offer? What is the best fluid replacement during exercise? What are its advantages? Are there circumstances when sports drinks offer advantages over water?

Hosp 153 Nutrition for a Healthy Lifestyle

Exam 2 Study Guide

Note: Fitness waters (such as Propel) are not the same as a Sports Drink (such as Powerade or Gatorade). Fitness waters have less carbohydrate and even sometimes contain sugar substitutes (sucralose = Splenda) The Fitness waters mentioned above should be counted as just flavored water. A Fitness water will not provide enough glucose to help maintain blood sugar. Remember this guideline Exercise lasting for less than 45 minutes ----use Water Endurance activity or long competitive games for 45 minutes or more ---Use a carbohydrate containing beverage (sports drink). The sports drink contains glucose which will help maintain blood sugar levels and prevent fatigue.

9. Read Controversy 10: Ergogenic Aids: Breakthroughs, Gimmicks, or Dangers? Define ergogenic and familiarize yourself with common ergogenic supplements (Table C10-1). Which substances are among the most dangerous ergogenic aids? Why do athletes use ergogenic supplements? What stimulates muscle growth? How does caffeine consumption affect endurance activities? Chapter 15 1. Review Table 15-2: How to Identify Food Insecurity in a U.S. Household What is the primary cause of hunger? 2. What is the centerpiece of the U.S. food programs for low-income people? What can be purchased on this program? 3. What is the role of food recovery centers, food banks, food pantries and emergency kitchens? 4. Define refeeding syndrome and oral rehydration therapy. 5. What are the threats to our future food supply? How can our food output keep pace with the growing population? 6. Review Figure 15-9: Individual Responsibility and Respect for the Environment. Define sustainability. In what ways can consumers promote sustainability?