BIOD 121 Final Exam Review | Portage Learning Nutrition Q&A 2026 |Comprehensive Study Guide with Solutions.

This All-in-One BIOD 121 Final Exam Review provides the verified Q&A solutions from every key module of the Portage Learning Nutrition course, updated for 2025/2026. This study bank is crucial for comprehensive final preparation, spanning from foundational concepts to life-cycle nutrition. The document covers essential subjects, including: Macronutrient calculations (Calories, BMR, EER), GI Tract function (Sphincters, Enzymes, Disorders), Micronutrients (Fat/Water Soluble Vitamins, Minerals, Deficiencies), Energy Balance and Body Composition (BMI, waist-to-hip ratio), and Disordered Eating (Anorexia, Bulimia, Female Athlete Triad). Use this resource to quickly reinforce complex topics like Hormone Regulation (Aldosterone, ADH, Glucagon) and ensure you master the entire BIOD 121 curriculum before your final assessment. BIOD 121 Final Exam Portage Learning Nutrition Comprehensive Vitamins Minerals Calories BMR EER Calculation Anorexia Bulimia Triad Q&A What is the difference between hunger and appetite? - ANS⬛ Hunger: the internal drive to find and eat food; related to negative sensations caused by lack of food Appetite: external drive that encourages us to find and eat food; related to pleasurable sensations involved with eating food we enjoy List two examples of Cognitive external forces that can influence eating habits - ANS⬛ Habits, comfort foods, advertising, social factors, nutritional value Internal drive to find and eat food, often experienced as a negative sensation - ANS⬛ Hunger Vitamins are considered both: - ANS⬛ Micronutrients and organic Nutrients needed in large amounts in the body - ANS⬛ Macronutrient If a fudge brownie has 14 grams of carbs, 2 grams of protein and 9 grams of fat, how many calories are in the brownie? - ANS⬛ 14 x 4 = 56 2 x 4 = 8 9 x 9 = 81 56 + 8 + 81 = 145 The current recommendation to maintain your body weight is 2000 calories daily. You should not consume any more than 65% of your calories from carbs. How many grams of carbs should you eat in a day? - ANS⬛ 325 grams 2000 x 0.65 = 1300 calories 1300/4 = 325 grams of carb The state of nutrition can be achieved by eating a variety of foods which provide all the essential nutrients - ANS⬛ Desirable Malnutrition can either be a nutritional state of or nutrition - ANS ⬛Over, under An individual's health can be assessed using the ABCDEs of nutritional assessment. Give a brief description of what A stands for: - ANS⬛ Anthropometrics: measurements of body composition such as height and weight According to MyPlate, what types of food should we increase in our diet? - ANS⬛ fruits, vegetable, whole grains, low fat dairy Specific parts of the GI tract include: - ANS⬛ mouth, esophagus, stomach, small intestine, large intestine and rectum Other organs that aid in digestion but are not considered part of the GI tract - ANS⬛ liver, gallbladder, and pancreas Explain the cause and symptoms of heartburn - ANS⬛ Heartburn is a burning sensation in the esophagus behind the sternum due to improper closing of a sphincter that allows stomach acids to enter into the esophagus Name 2 sphincters discussed in module 2 and briefly describe their functions - ANS ⬛Esophageal sphincter: prevents the contents of the stomach from re-entering the esophagus Pyloric sphincter: controls the release of chyme into the small intestines from the stomach Define the role of enzymes in digestion; Are enzymes an example of mechanical or chemical digestion? - ANS ⬛To breakdown of particles int smaller parts and readies the nutrients for absorption; Enzymes are an example of chemical digestion Examples include sucrose and maltose - ANS⬛ Disaccharides Examples include fructose and galactose - ANS⬛ Monosaccharides Added to food for intestinal health - ANS⬛ Functional fiber Dissolves in the GI tract and provides satiety - ANS⬛ Soluble fiber Also called non fermentable fiber, not broken down by bacteria in the GI tract - ANS⬛ Insoluble fiber Which of the following is NOT true concerning blood sugar regulation? a. Hormones are responsible for control b. High blood sugar is called hyperglycemia c. Glucagon helps to lower blood sugar levels d. Excess glucose is stored as glycogen - ANS⬛ c. Glucagon helps to lower blood sugar levels What is the function of glucagon? - ANS⬛ Glucagon is released from the pancreas. This hormone converts liver glycogen to glucose and improves blood sugar to 70 mg/dL Name the food groups that vegans will include in their diet and those that they avoid - ANS⬛ Vegans will consume plant foods only The biological value of a protein is different in vs plant sources - ANS ⬛Animal sources are considered high quality or complete proteins - ANS⬛ Animal Plant sources are considered lower quality or protein. - ANS⬛ Incomplete Which of the following is NOT true concerning fats and lipids? a. Polyunsaturated fatty acids cause the greatest increase in LDL levels b. A relationship has been found between a diet high in fat and cardiovascular disease c. Some fat is necessary in our diet d. To lower blood cholesterol levels, choose foods made with unsaturated fats - ANS⬛ a. Polyunsaturated fatty acids cause the greatest increase in LDL levels What are lipoproteins compromised of? - ANS⬛ Lipoproteins are lipids surrounded by a shell of protein, phospholipids and cholesterol Define protein calorie malnutrition - ANS⬛ Inadequate intake of protein and calories over a period of time which leads to muscle wasting and increased risk of infection due to a compromised immune system Which of the following questions is NOT true of the basal metabolic rate (BMR)? a. The BMR is the minimal amount of calories used by the body in a fasting state when resting b. Males have a higher BMI than females c. Pregnancy increases the BMR d. Physical activity is a component of the BMR - ANS ⬛d. Physical activity is a component of the BMR Define the term energy balance - ANS⬛ Energy intake being equal to energy expended Using the guidelines for BMI, someone with a BMI 31 would be considered: - ANS⬛ Obese Comparing the amount of oxygen consumed with the amount of carbon dioxide expired measures a person's energy expenditure using: - ANS ⬛Indirect calorimetry Calculate the EER for a male who is 20 years old, 5'11" tall, 155 lbs. with an active lifestyle Activity Level -- PA Men -- PA Women 1. Sedentary (no exercise)-- 1.00 -- 1.00 2. Low activity (exercise the equivalent of walking 2 miles per day at 3-4 mph -- 1.11 -- 1.12 3. Active (exercises the equivalent of walking 7 miles per day -- 1.25 -- 1.27 4. Very active (exercises the equivalent of walking 17 miles per day) -- 1.48 -- 1.45 - ANS⬛ Males EER = 662 - (9.53 x AGE) + PA((15.91 x WT(in kg) + (539.6 x HT)) WT in kg: WT/2.2lbs HT in m: HT/39.37in 662 - (9.53 x 20) + 1.25((15.91 x 70.45) + (539.6 x 1.80)) = 3086.7 calories The distribution of fat in the body is important. Males often have an apple shape, often referred to as obesity. Females have a pear shape, often referred to as obesity. The shape that has the highest health risks associated with it is the shape. - ANS⬛ Android, gynoid, apple Which person is at a greater risk for health issues related to being overweight or obese? Explain your answer. Janet has a BMI of 24 and a waist/hip ratio of 0.8. Fred has a BMI of 25 and a waist/hip ratio of 1.0. - ANS ⬛The desired hip/waist ratio in males is 0.9 and in females 0.8 BMI 18-24.99: healthy BMI 25-29.99: overweight Exceeding the respective values would be indicative of a health risk, so Fred is at greater risk. What table can be used to determine if an individual is in a healthy weight range, an overweight range or is considered obese? Would this table be appropriate for a muscular individual? - ANS⬛ Body Mass Index Table No it would not be appropriate Nature and nurture both play a role in determining our weight. Mark each statement as nature or nurture: 1. Your body's set point 2. Identical twins often share the same body type 3. High fat diets and inactivity promote weight gain - ANS⬛ 1. Nature 2. Nature 3. Nurture The least number of calories that Joe should consume in order to lose weight but continue to meet his nutrient needs is: - ANS⬛ 1500 calories 1. energy balance occurs when energy intake is greater that energy expenditure resulting in weight gain 2. energy balance occurs when intake is less than energy expended resulting in a weight loss 3. Most adults should be in a state of energy where energy intake is equal to energy output. - ANS⬛ 1. Positive 2. Negative 3. Balance Match the following behavior modification strategies with the correct statement: Keeping a food diary helps you track calories - ANS ⬛Self monitoring Match the following behavior modification strategies with the correct statement: To avoid overeating at a party, you keep a low cal drink in your hands and stay away from the food - ANS⬛ Stimulus control Match the following behavior modification strategies with the correct statement: You shift your thoughts on food from allowed and not allowed to moderation - ANS⬛ Cognitive restructuring Fat soluble vitamins have all the following characteristics except: a. They are organic b. Are absorbed into the lymph system c. All are synthesized by the body d. Are stored in large quantities - ANS⬛ c. All are synthesized by the body Fat soluble vitamins have all the following characteristics except: a. They are organic b. They provide energy c. Are absorbed into the lymph system d. Are store in large quantities - ANS⬛ b. They provide energy Lack of this vitamin can lead to rickets in children and osteoporosis in adults - ANS ⬛Vitamin D Xerophthalmia is a result of a deficiency of: - ANS⬛ Vitamin A Vitamin C is important in the formation of . Like vitamin A and E, it works as an antioxidant scavenging free radicals - ANS⬛ Collagen Combining with good sources of vitamin C will improve its absorption - ANS⬛ Iron A deficiency results in scurvy which can be prevented by consuming . Vitamin C is often marketed as a cure for the common cold. - ANS⬛ Citrus fruits 1. A friend of yours is a weight lifter. He just purchased a supplement of vitamin B6. What are the side effects of mega doses? 2. Why would he consider taking this? - ANS⬛ 1. Hand and foot numbness as well as irreversible nerve damage 2. Weight lifters use large amounts to build muscle mass A deficiency of thiamin results in berberi which translates to "I can't I can't." Pellagra is a deficiency of niacin and the symptoms include diarrhea, dermatitis, , and death. - ANS⬛ Dementia Ariboflavinosis results from a riboflavin deficiency leading to an inflamed tongue known as glossitis and , cracks around the mouth - ANS⬛ Cheilosis A deficiency of folate and vitamin both results in megaloblastic anemia, formation of large immature RBCs - ANS⬛ B-12 To prevent dehydration, 2 hormones are secreted. is secreted form the adrenal glands to conserve sodium and water. - ANS⬛ Aldosterone To prevent dehydration, 2 hormones are secreted. The pituitary glands release to decrease urine output. - ANS ⬛Antidiuretic hormone What are ions? - ANS⬛ Minerals that have an electrical charge and are called electrolytes are essential nutrients. The degree to which they can be absorbed is called their bioavailability. - ANS⬛ Vitamins and/or minerals Minerals needed in amounts 100 mg/day are called major minerals while those needed in quantities 100 mg/day are minerals - ANS⬛ Trace Would vitamins or minerals be more likely to destroy during the cooking process? - ANS⬛ Vitamins Name 3 factors that may negatively affect iron absorption: - ANS⬛ High fiber intake or Pica both affect absorption. Zinc supplements can also interfere with iron absorption as well as other minterals Match the following minerals to their disease/deficiency: a particular type of heart disease - ANS⬛ Selenium Match the following minerals to their disease/deficiency: Osteoporosis - ANS⬛ Calcium Match the following minerals to their disease/deficiency: Congenital hypothyroidism in children - ANS⬛ Iodide Match the following minerals to their disease/deficiency: Anemia resulting from a low HCT and HGB level - ANS⬛ Iron Determine the maximum heart rate and the target zone for a 55 year old. 1. Maximum heart rate: 2. Target zone: to BPM - ANS ⬛1. Maximum HR: 220 - AGE = 220 - 55 = 165 2. Target zone: Lowest: Maximum HR x 0.6 = 165 x 0.6 = 99 Highest: Maximum HR x 0.9 = 165 x 0.9 = 149 The primary fuel for a 100 meter sprint would be a. Fat b. Carbs c. Protein d. Both carbs and fat - ANS⬛ b. Carbs Name 3 benefits that occur from regular physical activity - ANS⬛ Increased cardiovascular function, reduced stress, lower BP, weight loss/control, reduced risk of certain cancers, improved sleep, improved immune function, improved blood glucose control, slowing of the aging process, and an improved self-image What compound is broken down to form ATP when the muscle stores are depleted? How long can this compound maintain muscle contractions? - ANS ⬛Phosphocreatine (PCr) is broken down into phosphate and creatine to form more ATP. PC r can maintain muscle contractions for approximately 10 seconds 1. can lead to serious consequences including heat exhaustion, cramps, and heatstroke. 2. For every lost during a workout 2.5-3 cups of fluid should be consumed during the exercise or afterwards. 3. Sports beverages are good for events lasting greater than 60 minutes and provide sodium and potassium which will stimulate thirst and make the beverage taste good. - ANS ⬛1. Dehydration 2. Pound (lb) 3. Carbs Which of the following is not a characteristic of disordered eating? a. Use of steroids b. Striving for perfection c. Exercising for fitness d. Shape preoccupation - ANS⬛ c. Exercising for fitness What is the translation of anorexia nervosa and bulimia? - ANS⬛ Anorexia nervosa translates to a denial of appetite Bulimia translates as Ox hunger Which eating disorder best describes this scenario? Caitlin is extremely competitive and runs hurdles for her college team. This is her freshman year and she has noticed that she has gained the freshman 15 over the winter. When she and her coach get together they decide that she may need to lose a little weight to improve her performance. She restricts calories by skipping lunch, drinking diet colas in place of milk and watching what she eats. At the same time, spring practice has started and she makes sure she is at the track for an hour after practice to improve her performance. What she doesn't realize is that by continuing her current eating patterns and exercise level she may actually be hurting her performance and her health. a. Female athlete triad b. Anorexia Nervosa c. Bulimia Nervosa d. Binge eating disorder - ANS⬛ a. Female athlete triad Which eating disorder best describes this scenario? Caitlin has always been at a normal weight and never was really concerned about her body shape. She enjoys being adventuresome and her friends describe her as reckless and impulsive. Often times she and her roommates will take a break from studying and spend an hour eating junk food. When they are all stuffed beyond the point of feeling full they head to the bathroom to purge. a. Binge eating disorder b. Female athlete triad c. Night eating syndrome d. Bulimia Nervosa - ANS⬛ d. Bulimia Nervosa Which of the following is not a characteristic of Anorexia Nervosa? a. Control of food leads to empowerment b. Food equals comfort c. Preoccupied with food d. Denial of appetite - ANS ⬛b. Food equals comfort Provide one example of the effects of anorexia on each of the following: hair, heart, blood - ANS⬛ Hair: brittle or thin Heart: slow HR, low BP, heart disease Blood: anemia Which of the following is not a characteristic of Bulimia Nervosa? a. Tooth erosion b. BMI 17 c. Normal weight d. GUm disease - ANS⬛ b. BMI 17 Name the 3 components of the Female Athlete Triad - ANS⬛ Disordered eating, lack of menstrual periods, and osteoporosis related to inadequate calcium and vitamin D intake Undernutrition is the most common form of in developed as well as developing countries. - ANS⬛ Malnutrition Food insecurity is the inability to get enough food or the quality and variety of the food is inadequate t meet needs. - ANS⬛ Nutrient What are 3 strategies being used by the World Food Bank to counter undernutrition? - ANS⬛ Increasing diversity of the food supply, fortifying food with nutrients, and providing nutrient supplementation The first stage of gestation, during which rapid cell division occurs, is known as the stage - ANS⬛ Blastogenic Development occurs from about week 2 through the week and is called the embryonic stage. The fetal stage occurs from week 9 to the end of pregnancy and is a period of growth. - ANS ⬛8th All pregnancies are divided into 3 equal time periods, known as trimesters, each lasting approximately 13-14 weeks. A baby born after the 37th week of pregnancy is considered term. - ANS⬛ Full What is Pica? - ANS⬛ Abnormal craving for both food and nonfood items Prior to delivery, hormones prepare the breast for milk production. is a hormone secreted by the pituitary gland for milk production. - ANS⬛ Prolactin As the baby suckles, oxytocin stimulates the and the letdown reflex to secrete milk. - ANS⬛ Lobules During the first few days following birth, colostrum, which is high in protein and , is secreted. This helps protect the intestinal health of the infant. - ANS⬛ Immune factors Human milk or formula should meet the total nutrient needs for the first months of life - ANS ⬛6 Human milk and formula are both rich in to provide a concentrated source of calories and for brain and nervous system development. - ANS⬛ Fat Arachidonic and docosahexaenoic acid are long chain fatty acids essential for brain and eye development. Solid foods can be introduced at 6 months of age. A new food should be introduced at the rate of one/week to check for - ANS⬛ Allergies Name 3 concerns that occur during the school age years that may impact a child's nutritional status - ANS⬛ Lack of regular meals, excess fat consumption, increased incidence of obesity, and cardiovascular disease as well as DM During growth spurts, adolescents have increased need for calcium for bone formation and iron to prevent - ANS⬛ Anemia A typical adolescent diet is also low in , fat soluble vitamins, and folate - ANS⬛ Zinc Teenagers should moderate their intake of fast food, sugar laden snacks, and and focus on nutrient dense food choices from the 5 food groups. The media, peer pressure, concern over appearance, and exertion of independence all affect their food choices. - ANS⬛ Sugary beverages The increased incidence of overweight/obese children and teens and poor diet habits has resulted in all the following for this age group except: a. Type II DM b. HTN c. Type I DM d. CVD - ANS⬛ c. Type I DM The increased incidence of overweight/obese children and teens and poor dietary habits has resulted in all the following for this age group except: a. High BP b. High cholesterol levels c. Type II DM d. Pica - ANS⬛ d. Pica There are 2 main factors that are related to nutrient needs of adults and nutrition concerns that occur with aging. These factors are? - ANS ⬛Physiological changes and psychosocial needs The rate at which we age is influenced by several factors including lifestyle, environment and - ANS⬛ Heredity Physical and changes that are an expected part of aging such as increased fatty tissue, high BP, and declining bone and lean body mass is referred to as aging. Individuals who make wise diet and lifestyle choices can decrease the risk for disease and age-related decline of functions occur at a slower rate; This is called successful aging. - ANS⬛ Physiological, usual Specify 4 reasons that an older adult would benefit from taking a multivitamin: - ANS⬛ Physical limitations, dental issues, taste changes, decreased food intake. Social isolation and depression and lack of money or transportation can limit nutrient intake. Protein is considered both: - ANS⬛ Macronutrient and organic Define inorganic - ANS⬛ Substance that does not contain carbon When 2 or more plan proteins combine, the proteins are called? - ANS⬛ Complimentary proteins Which eating disorder best describes this scenario? Caitlin is going through a rough spot in her marriage and has no close friends to turn to for advice. Lately she has found that cooking helps to relieve her stress. Last night she made brownies and ate most of the pan before her husband came home from work. Today she decided to make cookies to take to work but ended up eating most of the batter before she could bake them. The cookie dough just made her feel so good about herself. - ANS⬛ Binge-eating disorder True or false: Taste and texture are often the 2 most important reasons specific foods are consumed in North America - ANS⬛ True Nutrition is the science that links foods to and a. Health; Nutritional value b. Health; Disease c. Nutritional value; Disease d. Weight; Disease e. Weight; Health - ANS ⬛b. Health; Disease List 3 hormones associated with satiety. Explain how 1 work to decrease hunger - ANS⬛ Leptin: alters the brain to turn off the hunger center and activates the satiety center when consuming a meal Serotonin: affects motility and communicates with the brain for satiety Cholecystokinin (CCK): slows down stomach emptying to give a feeling of fullness (also increases bile production and release from gallbladder) True or false. If false, explain why it is false. Minerals promote growth and development, maintain tissues and cells, fuel the body for physical and metabolic work, and regulate body processes. - ANS⬛ False: Nutrients promote growth and development, maintain tissues and cells, fuel the body for physical and metabolic work, and regulate body processes. OR A mineral is an inorganic micronutrient that regulates body processes and provides structure A is needed in large amounts in the body, whereas are needed in small amounts a. Macronutrient; inorganic b. Inorganic; micronutrient c. Macronutrient; micronutrient d. Micronutrient; macronutrient e. Inorganic; macronutrient - ANS⬛ c. Macronutrient; micronutrient True or False. If false, explain why it is false. A vitamin is an inorganic micronutrient that regulates body processes. - ANS⬛ FALSE: a vitamin is an organic micronutrient that regulates body processes Which of the following is an organic micronutrient? a. Proteins b. Minerals c. Vitamins d. Carbs e. Water - ANS⬛ c. Vitamins List (A) the building blocks (or monomers) or proteins, (B) at least 2 of their functions, and (C) at least 2 common sources of the nutrient in the diet. - ANS⬛ a. Amino acids b. Energy source, structure and regulation c. Meats, dairy products, legumes, vegetables, and grains True or False: Vitamins contain both water and fat soluble forms - ANS⬛ True The general name given to minerals required in relatively large quantities is minerals - ANS⬛ Macro Tom is on a diet restricting his consumption of cholesterol. Which macromolecule would he be limiting? - ANS⬛ Lipids List at least 3 macromolecule classes that are sources of energy - ANS⬛ Carbohydrates, lipids, and proteins Write the definition of a calorie (as used in the general term) - ANS⬛ A calorie is the amount of heat needed to raise the temperature of 1 gram of water by 1 degree C What is the definition of an empty calorie food? List 1 example of an empty calorie food. - ANS ⬛Foods that contain a lot of calories but have little to no nutritional value (lack vitamins and minerals) Ex: junk foods, soda, juice, fast food, etc. Compare and contrast between undernutrition and over-nutrition. Include the terms' definitions and how they influence health outcomes. - ANS⬛ Both over- and undernutrition have negative health consequences with an imbalance of the consumption (or lack of) nutrients. They are both forms of malnutrition. Over-nutrition is the consumption of excess calories and fats (cholesterol/saturated), which increases the risk of chronic disease and obesity, and can lead to toxicity. Undernutrition is the opposite, when nutrient intake does not meet the nutrient needs of the body. This can lead to slowed metabolic processes and deficiencies Which of the ABCDEs of nutritional assessment has to do with physical examination? a. Anthropometric b. Environmental c. Dietary d. Clinical e. Biochemical - ANS⬛ d. Clinical Match the following health message with the correct concept: Calorie and portion size - ANS⬛ Balance Match the following health message with the correct concept: Increase consumption of some groups and limit consumption of others - ANS⬛ Moderation Match the following health message with the correct concept: Consume all food groups - ANS⬛ Variety According to Start Simple with MyPlate, suggest how someone can introduce variety into the diet - ANS⬛ Eat a variety of fruits, vegetables, grains, protein, and dairy products According to MyPlate, fruits and vegetables should make up of the plate? a. 25% b. 75% c. 65% d. 50% - ANS⬛ d. 50% What is a dietary assessment? - ANS⬛ Evaluation of an individual's dietary intake (or what they eat) to determine any deficiencies or problematic areas You are grocery shopping and notice on a bag of steel cut oats, there is a heart and it says "Oatmeal may help to reduce cholesterol!". Which type of claim would this advertising be? - ANS⬛ Health claim (1) What is a serving size and what is the requirement for how it is represented on a nutrition facts label? (2) A nutrition label for a pack of crackers lists 300 calories in a serving and there are 2 servings in the package. How many calories would be consumed if someone eats the whole package of crackers? - ANS⬛ 1. A serving size is the quantity of food that contains the listed nutrients measurements 2. 300 x 2 = 600 calories Define diet - ANS ⬛Refers to a style of eating that will meet your nutritional needs, and it is something that you practice for the rest of your life Explain the MyPlate principles that allow you to consume foods you enjoy but have it not be detrimental to your health goals - ANS ⬛All foods are allowed, and there are no good foods or bad foods. The key words are variety, balance, and modertation. Which of the following is NOT an environmental external force that influences our eating? a. Advertising b. Cultural beliefs c. Environment d. Economics e. Lifestyle - ANS⬛ a. Advertising Which type of diffusion can move substances down concentration gradients utilizing a transporter? a. Facilitated diffusion b. Osmosis c. Passive diffusion d. Active transport - ANS⬛ a. Facilitated diffusion List 3 organs of the GI tract and state their functions - ANS⬛ Mouth: hold and mechanically digests food Esophagus: passageway for food Stomach: hold volume of food and mechanically and chemically digest it Small intestine: site of digestion and absorption of nutrients Large intestine: reabsorbs water and some vitamins Rectum: passes undigested foodstuffs from the body Match the GI tract accessory organ with its function: Releases saliva containing enzymes that chemically digest food - ANS⬛ Salivary glands Match the GI tract accessory organ with its function: Produces bile to break down fats - ANS ⬛Liver Match the GI tract accessory organ with its function: Stores bile produced by the liver to be released into the intestine to digest fats - ANS⬛ Gallbladder Match the GI tract accessory organ with its function: Releases digestive enzymes to chemically break down food - ANS⬛ Pancreas True or false. If false, explain why it is false. Intrinsic factor is the hormone responsible for controlling the concentration of acid in the stomach. - ANS⬛ FALSE: Gastrin is the hormone responsible for controlling the concentration of acid in the stomach OR Intrinsic factor is a vital glycoprotein produced in the stomach and is necessary for the B12 to be absorbed Match the digestive disorder to its description or characteristics: Slow movement of fecal material through the colon causes it to be hard, dry, and infrequent - ANS ⬛Constipation Match the digestive disorder to its description or characteristics: Loose, watery and frequent stools - ANS⬛ Diarrhea Match the digestive disorder to its description or characteristics: Small pouches that push out through weak spots in the colon that can become inflamed - ANS⬛ Diverticulosis Match the digestive disorder to its description or characteristics: Associated with bloating, abdominal pain, cramps, diarrhea, or constipation - ANS⬛ IBS Match the digestive disorder to its description or characteristics: Sores that develop along the GI tract triggered by H. Pylori, NSAIDs, stress, or smoking - ANS⬛ Peptic ulcer List 1 dietary treatment fr heartburn - ANS⬛ Eating smaller meals that are low in fat; chewing food well; avoid overeating, and limit coffee, tea, alcohol and certain spices; waiting 2 hours after a meal before lying down; sleep with the head of the bed elevated List a treatment for ulcers/peptic ulcers - ANS⬛ Medical treatments (antibiotics, drugs that block/reduce acid production, and protect lining of stomach) and lifestyle changes (decrease stress, stop smoking, and avoiding foods that trigger symptoms Which of the follow is NOT true concerning blood sugar regulation? a. The pancreas influences blood sugar regulation b. Glucagon and insulin are responsible for blood glucose control c. Excess glucose is stored as glycogen d. Glucagon helps to raise blood sugar levels e. Low blood sugar is called hyperglyemia - ANS⬛ e. Low blood sugar is called hyperglycemia Glycogen is broken down into: a. Triglycerides b. Polysaccharides c. Amin acids d. Disaccharides e. Glucose - ANS ⬛e. Glucose The sugar found in milk - ANS ⬛Lactose The sugar found in table sugar - ANS⬛ Sucrose The sweetest tasting sugar - ANS ⬛Fructose The sugar rarely found in food but is used in the liquor industry - ANS⬛ Maltose Type of fiber that can improve constipation, does not dissolve in water, and is not broken down by intestinal bacteria so it increases stool mass and speed of passage through the large intestine - ANS⬛ Insoluble fiber Type of fiber that slows glucose absorption and fat, so it's associated with lowering cholesterol (and it provides satiety), and dissolves in water creating an intestinal barrier to block absorption - ANS ⬛Soluble fiber Which of the following does amylase digest? a. Starch b. Cellulose c. Glucose d. Lactose e. Maltase - ANS⬛ a. Starch Carbohydrates provide kcal of enery/gram - ANS⬛ 4 The process when the body converts protein derived from muscle into glucose for fuel - ANS⬛ Gluconeogenesis True or false. If false, explain why it is false. Low blood sugar levels are referred to as hypoglycemia - ANS⬛ True Explain how DMI occurs and the symptoms - ANS⬛ DMI occurs when there is destruction of the beta cells in pancreas typically in childhood so they no longer secrete insulin and there is a rise in the blood glucose level. Symptoms are excessive thirst, urination, hunger, weight loss, and ketosis How DMI and DMII differ - ANS ⬛Cause: DMII -- insulin resistance or when pancreas doesn't produce enough insulin; typically associated with being overweight Onset: DMII has an adult onset whereas DMI is choldhood or early adult Treatment: DMII is treated with oral medications whereas DMI is treated with insulin 9 amino acids that we must consume through the diet as our bodies cannot naturally synthesize them - ANS⬛ Essential amino acid The state when protein intake is equivalent to the amount of protein lost - ANS⬛ Protein equilibrium Type of protein derived from animals and contain all essential amino acids; Ex. any animal product, soy, quinoa, and buckwheat - ANS⬛ Complete proteins Other than a few excepts, plants provide where more than 1 essential amino acid is lacking; Ex. plants (except soy, quinoa, and buckwheat) - ANS⬛ Incomplete proteins True or false. If false, explain why it is false. The type of fatty acid is dependent on the bonds that link the carbon units together. - ANS⬛ True True or false. If false, explain why it is false. The '3' and '6' in omega 3 and omega 6 refer to the placement of the first carbon-carbon double bond in the fatty acid. - ANS⬛ True A sterol that contains no glycerol backbone - ANS ⬛Cholesterol A fatty acid chain containing a single double bond between carbon atoms - ANS⬛ Monounsaturated fatty acid A fatty acid chain containing 2 or more carbon-carbon double bonds - ANS ⬛Polyunsaturated fatty acid Describe atherosclerosis, the role of certain fats in its development and how to lower risk for development of atherosclerosis - ANS⬛ Atherosclerosis is when plaques for in the arteries, inhibiting proper blood flow and adding to higher BP. It increases risk for CVA and MI. It is associated with high levels of LDL and/or low level of HDL. Smoking cessation, exercise, weight management and BP control can lower risk What is atherosclerosis (make sure to address lipoprotein associated with the disease) - ANS⬛ Atherosclerosis is a disease where plaques block blood flow in the arteries (leading to MIs, CVAs, and HTN). One of its causes is high levels of LDL, which can deposit cholesterol in the arteries leading to the plaque formation A type of malnutrition characterized by severe weight loss, a skin and bone appearance, and severe growth impairment - ANS⬛ Marasmus True or false. If false, explain why it is false. Foods that are often high in start are also a good source of fiber. - ANS⬛ True Hormone released by the pancreas in a hypoglycemic state that breaks down glycogen stores in the liver to increase blood glucose levels - ANS ⬛Glucagon Hormone released by the pancreas in a hyperglycemic state that increases cellular uptake of glucose to lower blood glucose levels - ANS⬛ Insulin What macromolecule type plays a role in structural components, regulates body function, and enzyme production? - ANS⬛ Proteins Number of calories used by the body while in a fasting state - ANS⬛ Basal metabolic rate (BMR) Energy used for the digestion and absorption of what we ingest - ANS⬛ Thermic effect of food Accounts for 15-40% of energy expenditures and depends upon body size, fitness level, and actual activity - ANS⬛ Physical activity BMI formula - ANS⬛ weight (kg) divided by height^2 (meters) Populations that should use the general BMI scale - ANS⬛ Young adults, tall stature adults, and overweight adults Method based on the principle that water conducts electricity and fat resists it - ANS⬛ Bioelectrical impedance Indicators of obesity - ANS⬛ Weight, waist circumference, waist-to-hip ratio, body fat %, location of fat True or false. If false, rewrite to make the statement true: Nature is the influence of environmental factors that play a role in body composition. - ANS⬛ FALSE: Nurture is the influence of environmental factors that play a role in body composition OR Nature is the influence of genetic factors that play a role in body composition Theory that states that each of us has a genetically predetermined body weight and that the body will resist change beyond this set point - ANS ⬛Set point theory Hormone involved in set point theory - ANS⬛ Leptin Daily standards of calorie control for males and for females - ANS⬛ Males: 1500 calories Females: 1200 calories Joyce was comparing two nutrition labels for snacks at the grocery store. Snack #1 had 158 calories per serving and 5 g of total fat, while Snack #2 had 175 calories and 2 g of fat. Which snack would be the better choice for Joyce's weight loss goals and why? - ANS ⬛Snack #1 because when looking at labels and comparing products, remember that calories are important, regardless of whether they come from fat, carbs, or protein Along with keeping a food journal and measuring portion sizes, what are at least 2 more recommended behaviors for controlling calories? - ANS⬛ Nutrition label reading, limiting high- fat foods, and limiting empty calorie foods/foods high in sugar Why can foods advertised as "low-fat" and "fat-free" really not be advantageous for weight loss? - ANS⬛ The calorie difference between low-fat and its regular counterpart can be marginal as extra sugar (or salt) can be used to improve the taste. Additionally, the lack of fat or simply the knowledge that the product is lower in calories may lead you to actually eat more of a low-fat product. The end result is often the consumption of more calories than if you had just ingested the regular product initially Benefits of physical activity - ANS ⬛Decreased stress level, mood improvement, increased productivity, maintained bone health True or false. If false, explain why it is false. Science now shows that increments of activity that add up to 60 mins can be just as beneficial - ANS ⬛True True or false. If false, explain why it is false. Current recommendations are for 30-45 minutes of activity/day for adults - ANS⬛ FALSE: current recommendations are for 60-90 minutes of activity/day for adults Along with stretching, list the 2 other categories of physical exercise shown to be beneficial to overall health - ANS⬛ Cardio or aerobic exercise, resistance training True or false. If false, explain why it is false. Chain breaking describes how certain factors can prevent us from reaching out weight loss goals - ANS⬛ FALSE: Behavior modification describes how certain factors can prevent us from reaching our weight loss goals OR Chain breaking is breaking the tie that connects 2 or more behaviors that encourage overeating Instead of going to the vending machine for a break, Jill decides to walk around the building instead. What kind of behavior modification is Jill demonstrating? - ANS ⬛Cognitive restructuring Can restrict the size of the stomach so larger quantities of food make the patient uncomfortable or sick - ANS⬛ Bariatric surgery When an adjustable gastric band can be inflated or deflated to control the size of the stomach - ANS⬛ Gastric banding works by reducing the stomach capacity and bypassing a small portion of the small intestine - ANS⬛ Gastroplastic/stomach stapling A soft silicone balloon that is deflated and inserted through the esophagus into the stomach for weight loss - ANS⬛ Gastric balloon True or False. If False, explain why it is false. Vitamins help to regulate and support a variety of processes. These include digestive processes, absorption and metabolism - ANS⬛ True Essential vitamins that can be synthesized by our bodies - ANS⬛ Vitamins K, D, and A, biotin, and niacin The process of supplementing a product with vitamins that would not normally be in the food product - ANS⬛ Fortification Fat-soluble vitamins - ANS⬛ Vitamins A, D, E, and K What form of vitamin A is Beta-carotene considered to be? - ANS⬛ Provitamin A or Carotenoid Foods rich in vitamin D - ANS⬛ fatty fish, fortified cereals, eggs, butter, fortified milk and yogurt Deficiency that can cause Rickets - ANS⬛ Vitamin D Can cause yellowing of hands and soles of feet if consumed in excess - ANS⬛ Vitamin A Vitamin needed to be limited if taking anticoagulants - ANS⬛ Vitamin K Deficiency can cause hemolysis or break down of RBCs - ANS⬛ Vitamin E True or False. If False, explain why it is false. The B complex vitamins and vitamin C are examples of fat-soluble vitamins. - ANS⬛ FALSE: The B complex vitamins and vitamin C are examples of water-soluble vitamins OR Vitamins A, E, K, and D are examples of fat-soluble vitamins Refers to the amount of a substance that is absorbed into the bloodstream and is available to the body to use - ANS⬛ Bioavailability Deficiency can cause pellagra - ANS⬛ Niacin Deficiency can cause pernicious anemia - ANS⬛ Vitamin B12 Deficiency can cause cheilosis - ANS⬛ Riboflavin Deficiency can cause spina bifida - ANS⬛ Folate The vitamin that collagen synthesis and antioxidant activity are dependent upon - ANS⬛ Vitamin C Fluid inside the cell - ANS⬛ Intracellular fluid Electrolyte concentration that extracellular volume relies on - ANS ⬛Sodium and chloride General recommendations for total fluid intake for females - ANS⬛ 11 cups total fluid a day, 9 cups from fluid alone DASH diet stands for - ANS⬛ Dietary Approach to Stop Hypertension Diet to decrease sodium to lower blood pressure, focusing on fruits, vegetables, whole grains, and low fat dairy products - ANS⬛ DASH diet Major functions of calcium - ANS⬛ muscle contractions, blood clotting, nerve impulse transmission Most easily absorbed form of iron and examples of foods that contain it - ANS⬛ Heme iron, fund in animal flesh Mineral that is part of hemoglobin - ANS⬛ Iron Mineral for goiter - ANS⬛ Iodide Mineral for DMII - ANS⬛ Chromium Mineral for hypogeusia - ANS⬛ Zinc Mineral for mottling - ANS⬛ Fluoride Reduced sense of smell - ANS ⬛Hyposmia Salt must be fortified with what mineral? - ANS⬛ Iodide True or False. If false, explain why it is false. Healthy People is a government program designed to improve the nation's health, and the objectives are updated every 5 years - ANS ⬛FALSE: Healthy People is a government program designed to improve the nation's health, and the objectives are updated every 10 years Suggestions to help someone establish a fitness routine - ANS⬛ Find an enjoyable activity, vary your routine, have an exercise partner, start slowly, set specific goals and reward yourself True or False. If false, rewrite to make the statement true. When initiating an exercise routine, one should start with 30 minutes daily. - ANS⬛ True Explain how to calculate a individual's maximum heart rate - ANS⬛ Subtract your age from 220 Order of macronutrients from 1 to 4 according to the order that cells utilize them for energy requirements with 1 being the first resource to be used, and 4 being the last resource to be utilized - ANS⬛ 1. Adenosine triphosphate 2. Carbohydrates 3. Fats 4. Protein Two tissues where glycogen is stored - ANS⬛ Liver and muscle True or False. If false, explain why it is false. High consumption of protein is necessary to build muscle in strength training. - ANS⬛ FALSE: Resistance exercise is what builds the muscle in strength training OR Carbohydrates are the most important nutrient for optimum performance As an athlete, it is difficult to meet nutrient needs when the calorie intake is calories - ANS⬛ 1400 Each of the following are true except: a. The average adult requires 8 cups of fluid per day b. A water loss greater than 3% can affect an athlete's performance c. Water regulates body temperature d. Urine should be clear or pale in color - ANS⬛ a. The average adult requires 8 cups of fluid per day Symptoms of heat exhaustion include (SATA): a. Sweating b. Confusion c. Skin flushing d. Seizures - ANS⬛ a. Sweating c. Skin flushing Explain when water would be appropriate and when sports beverages are recommended - ANS⬛ Water would be appropriate for activities lasting 60 minutes (light to moderate) Sports beverages would be appropriate in those lasting 60 minutes (endurance) A short term change in normal eating patterns caused by stress or illness - ANS⬛ Disordered Eating Which two of the following are separate eating disorders that share numerous characteristics? a. Bulimia Nervosa b. Binge-Eating Disorder c. Anorexia Nervosa d. Night Eating Syndrome - ANS⬛ a. Bulimia Nervosa c. Anorexia Nervosa Bulimia or Anorexia? 1. Self denial of food leads to feeling empowered 2. Food provides comfort 3. Difficulty controlling impulses 4. Very competitive and obsessive 5. Rituals involving food and calorie counting 6. Normal weight for height is typical - ANS⬛ 1. Anorexia 2. Bulimia 3. Bulimia 4. Anorexia 5. Anorexia 6. Bulimia Types of eating disorders "Not Otherwise Specified" - ANS⬛ Binge-eating, Female Athlete triad, Night Eating Syndrome Learning to listen to internal cues on hunger and satiety - ANS⬛ Intuitive Eating Jason is a 60 year old male who works in an office. He gets little exercise and is concerned about his health. During his physical, he asks what an appropriate body fat percentage would be for himself. Choose the correct range for Jason. a. 8-24% b. 5-18% c. 17-28% d. 20-35% - ANS⬛ a. 8-24% True or False. If false, explain why it is false. An adult can not be obese and malnourished at the same time. - ANS ⬛FALSE: an adult can be both obese and malnourished Inadequate food for everyone in the family, or the quality and variety of food is inadequate to meet nutrient needs - ANS⬛ Food Insecurity Painful sensation caused by lack of food - ANS⬛ Hunger Primary cause of hunger - ANS⬛ Poverty List two groups of people that may be eligible to qualify to participate in the WIC program - ANS⬛ Pregnant or lactating women, infants and children to age 5 Developmental stages of pregnancy in order from conception to birth: Embryonic stage End of fetal stage Fertilization End of first trimester Blastogenic stage - ANS⬛ 1. Fertilization 2. Blastogenic stage 3. Embryonic stage 4. End of first trimester 5. End of fetal stage Term for an infant small in size relative to its gestational age - ANS ⬛Small for gestational age Which of the following is/are false regarding calorie and nutrient needs during pregnancy? (SATA) a. Focus on nutrient dense foods b. An additional 50 grams of protein is required daily to meet needs c. Quality is more important than quantity d. Calorie needs double - ANS⬛ b. An additional 50 grams of protein is required daily to meet needs d. Calorie needs double If carbohydrate intake is inadequate to meet energy needs during pregnancy, what byproduct is produced and why? - ANS⬛ Ketones are produced because fat is being used as the energy source due to not enough energy from carbs Minerals that must be increased during pregnancy - ANS⬛ Iodide, zinc, iron, calcium Explain how insulin can be affected by pregnancy and its effect on blood glucose - ANS⬛ Hormones interfere with insulin production so it is insufficient to transport glucose from the blood to cells. This causes blood glucose to rise Breastfeeding is recommended for the first year of life. However, there are numerous factors that can influence a woman's decision to breastfeed. Choose all of the factor that can influence a woman's decision: a. Education on the benefits of breastfeeding b. Physical ability c. Social concerns and norms d. Work - ANS⬛ a, b, c, d True or False. If false, explain why it is false. Prolactin is a thick yellowish substance rich in protein and immune factors. - ANS⬛ FALSE: Colostrum is a thick yellowish substance rich in protein and immune factors OR Prolactin is secreted by the pituitary gland to produce breastmilk Hydration is important while breastfeeding. How many cups of fluid will allow adequate milk production? - ANS⬛ 13 cups Are calorie needs while breastfeeding higher or lower than needs during pregnancy? - ANS⬛ Higher than during pregnancy Which of the following statement(s) is/are true. SATA a. Formula is more economical than breastfeeding b. Both formula and breastmilk meet the infant's needs c. Breastfeeding is linked to a lower risk of diabetes for both mom and baby d. Breastfeeding is always easy for mom and baby - ANS ⬛b. Both formula and breastmilk meet the infant's needs c. Breastfeeding is linked to a lower risk of diabetes for both mom and baby An infant should their weight in the first 4-6 months and it by year one. - ANS⬛ Double, quadruple The thrusting of the tongue forward to push food out of the mouth - ANS⬛ Extrusion Reflex Each of the following should be avoided in children younger than one except: a. Grapes b. Eggs c. Honey d. Cow's milk - ANS⬛ b. Eggs Challenges of feeding preschoolers include each of the following except: a. High taste sensitivity b. Small stomachs c. Food jags d. Increase appetite - ANS⬛ d. Increase appetite Vitamins and minerals lacking in a child's diet who is a vegetarian - ANS⬛ Vitamins D and B12, calcium, iron, and zinc Adults experience physical and physiological changes that occur in the body structure and functions; These changes begin after the age of? - ANS⬛ Aging; 30 years Three factors affect an individual's aging process. These factors are lifestyle, environment, and - ANS⬛ Heredity A term that refers to the loss of lean muscle and an increase in fat stores - ANS⬛ Sarcopenic obesity Each of the following are psychosocial factors related to again except: a. Medications b. Depression c. Social isolation d. Dementia - ANS⬛ a. Medications A screening tool used to evaluate an elderly individual's risk for malnutrition - ANS⬛ DETERMINE Consumed in excess amounts daily by adults a. Carbs. b. Fiber c. Sodium d. Fat - ANS ⬛b. Fiber Explain why the quality of food is more important than the quantity of food in older adults. - ANS⬛ As we age, our calorie needs decline but nutrient needs are still important. To prevent weight fain and disease, the quality of food needs to decline.