Nutrition quiz

• Components of a healthy diet:

  • Adequacy
  • Balance
  • Calorie Control
  • Moderation
  • Variety
• Vitamins A, D, E, K are stored in fat

  • Vitamins C and B are excreted
• Dark leafy vegetables provide calcium
• The G.I tract digests food and absorbs liquid
• Iron comes in two forms:

  • Heme iron: Found in animal flesh such as meat, poultry, and seafood
  • Non-heme iron: Found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens
• Salivary amylase begins the process of chemical digestion of food

  • Starts with peristalsis, which moves food and fluids through each stage of the digestive process
  • Bolus is food that has been chewed and mixed in the mouth with saliva
• Ghrelin and Leptin:

  • Ghrelin is a hormone secreted by the stomach that makes one hungry
  • Leptin lets your brain know you're full and to stop eating
• Villi's main function is to absorb nutrients from the lumen in the small intestine
• Large intestine is used for liquid absorption

  • Absorbs Sodium, vitamin K, and water
• 97-98% is broken down
• Pancreas produces Insulin which regulates blood sugar levels:

  • 50-100 normal
  • >100 pre-diabetes
  • >150 diabetes
• Liver produces Bile which breaks down fats

  • Gall bladder stores bile that is not used
• Stomach secretes hydrochloric acid (HCl), the main constituent of gastric acid
• Colon is part of the large intestine

  • Rectum
• Oxygen consumption increases as aerobic muscle activity goes up
• Sarcopenia is a muscle-losing disease where muscles contract and pull on bones
• Recommended exercise:

  • 150 minutes per week
  • At least 2 times per week
• Osteopenia is the weakening of the bones
• BMR (Basal Metabolic Rate):

  • Average daily amount of energy used by a body when at rest
  • Also known as BEE (Basal Energy Expenditure)
• RMR (Resting Metabolic Rate):

  • The amount of energy your body burns while at rest
• REE (Resting Energy Expenditure):

  • The amount of energy needed to maintain basic body systems and body temperature at rest
• AT - activity thermogenesis
• TEF - thermo effective food
• NEAT - non-exercise activity thermogenesis
• FFM - Fat-Free Mass
• LBM - Lean Body Mass
• Crypt - contigous pocket of epithelial cells at the base of the villus
• increase hdl

  aerobic exercise
• decrease ldl

  • less saturated fats
  • more poly/mono
  • more soluble fiber
• foods

  red grape skins

  avocado

  tumeric

  fatty fish