Nutrition after the midterm
Lycopene can be best absorb from
Raw tomatoes
Cooked tomatoes with fat
Powdered supplement
It can't be absorbed
Cooked leafy greens are a dietary source of
Resveratrol
Lutein and zeaxanthin
Indoles and isothiocyanates
Cathechins, epicatechins an procyanidins
What is NOT a health benefit of lycopenes
Antioxidant
Influences activity of enzymes and hormones
Reduces risk of CHD, stroke and cancers
Anti-aging
Indoles and isocyanates are from ___ and prevent ___: (choose all that apply)
Cooked leafy greens
Lower risk of breast, prostate, stomach and colon cancer
Red grape juice
Anti-aging
Anti-oxidant
Lower risk of diabetes
Flaxseeds
Cabbage family
Resveratrol mimics
Red wine
Cancer
Benefit of calorie restrictive diet
Chocolate
Resveratrol is in the following EXCEPT:
Peanuts
Berries
Grapes
Dark chocolate
Dark chocolate does all of the following: (choose all that apply)
Increases LDL
Improves insulin sensitivity
Reduces blood pressure
Reduces inflammation
Increases platelet aggregation
Decreases CVD mortality
Phytoestrogens are in soybeans and flaxseeds, they are good for:
Hormonally sensitive cancers
Skin
PMS
Only vegetarians
Insoluble fibre include: (choose all that apply)
Bran
Apples
Popcorn
Root vegetables with skin
Beans
Flax
Butyric acid is formed from bacterial fermentation of:
Soluble fibre
Insoluble fibre
Which fibre slows gastric emptying and decreases total cholesterol
Insoluble
Soluble
Fibre and body weight have a
Proportional relationship
2x
4x
Inverse
Exponential
High fibre cereal is associate with a lower risk of: (choose all that apply)
MI
HBP
Stroke
PAD (atherosclerosis)
Diabetes
Inflammation
Osteoporosis
Tap water is a safe and good source of water but it may contain: (choose all that apply)
Chlorine
Fish
Prescription drugs
Lead
Pesticides
Bottled water is more or less regulated than tap
More
Less
Caffiene can do all: (choose all that apply)
Stimulate CNS
Impair memory
Increase anxiety
Improve sleep
Have withdrawl symptoms
Increase HR, BP
Increase arousal and alterness
Pro-oxidant
Carcinogenic
Protects against TIIDM
Increase risk of miscarriage
Cause osteoporosis via Ca2+ loss
Alcohol consumption: (choose all that apply)
Has no calories
Increases insulin sensitivity
Raises LDL
Decreases risk of live cirrhosis
Is associated with cancers of the mouth, pharynx, larynx and esophagus
Full fat dairy benefits include everything EXCEPT:
Lower risk of obesity
Inverse relationship with diabetes
Decrease CVD
Conjugated linoleic acid
T/F: bioavailabiliy is the proportion of an ingested nutrient that is absorbed and utilized
True
False
Calcium interferes with all except:
Fe
Mg
Zn
Mn
Cu
T/F: Na+ increases calcium excretion
True
False
Who is at hight risk of Food/Drug interactions: (choose all that apply)
Polypharmacy
Veggies
Chronically ill
Chronically on meds
Eldery
Infants
ACE inhibitors increase or decrease serum K levels
Increase
Decrease
Thiazides and furosemides (diuretics) can increase or decrease K
Decrease
Increase
Loop diuretics (furosemide) can cause an increase in excretion of: (choose all that apply)
K
Ca
Mg
Zn
Vit B1
Mn
PPI and H2 blockers decrease _____ which is required for cleavage of B12
Intrinsic factor
Gastic acid
Mucous
Metformin lowers blood glucose and ...
Vit B1
Mg
B12
K
Corticosteroids affect:
Bone health (Ca, Mg, vit D, Chromium)
Hormones
Zn
Se
What does not affect CYP 450 3A4
Grapefruit juice
Tangelos
Mandarins
Sevilles
Statins and digoxin are affected by
Grapefruit juice
Fe
Milk
Fibre
True or false: Vit C supplement can lower risk of cataracts
True
False
T/F: In HOPE-TOO - Vit E supplement decreased the risk of death from hemorrhagic stroke, protected against cancer and heart disease?
False
True
Vitamin E Supplement contains:
Tocopherols
Tocotrienols
Alpha-tocotrienols
Beta-tocotrienols
Delta-tocotrienols
Gama-tocotrienols
Alpha-tocopherols
Beta-tocopherols
Delta-tocopherols
Gamma-tocopherols
All
T/F: beta carotene supplement lowers risk of lung cancer
True
False
High dose vitamin B can cause increase risk of heart attach, stroke and overall mortality in
People
Elderly
People with diabetes
People with cancer
T/F: AREDS combination of antioxidants lowered the risk of advanced age related macular degeneration by 25%
True
False
T/F: lycopene power reduces the risk of prostate cancer
True
False
T/F: multivitamins decrease risk of congenital heart defects when taken before and during pregnancy
True
False
T/F: multivitamins taken 3 months prior to pregnancy eliminates increased risk of birth defects in children born to diabetic mothers
True
False
T/F: a swedish study found that multivitamins increase risk of MI by 40%
True
False
T/F: multivitamins delay the progression of HIV?
True
False
What should a multivitamin include: (choose all that apply)
Vit A <2300-3000 IU
8 B vits (1,2,3,5,6,7,9,12)
Vit C 70-90 mg
D3>400 IU
Vit E 15 IU tocophenrol and tocotrienols
Zinc:cu 2:1
Ca and Mg
Iron for all
Multivitamins do not provide: (choose all that apply)
Protein
Fibre
Adequate Ca
Adequate Mg
Essential fatty acids
Adequate Vit D
Vit C
Phytochemicals
What is absorbed better Ca citrate or Ca carbonate
Citrate
Carbonate
Which is constipating Ca or Mg
Ca
Mg
sources of Omega 3: choose all that apply
Walnuts
Flax
Almonds
Canola
Chia
Dark leafy grees
Hemp
Salmon
Tuna
Sardines
Herring
Mackerel
Black cod
Halibut
T/F: the average 3oz serving of salon contains 680-1830mg of EPA and DHA
True
False
Fish oils should be
From Jameison
NHP
International fish oil standards
T/F: patients on anti-coagulants should avoid taking fish oils
True
False
The world's most common deficiency =
Ca
B12
Fe
Zn
Iron deficiency is treated by
Supplements 3x a day with vit C
Food
Supplements 2x daily (50-60mg) for 3 months
100mg once daily for 2 months
Fibre interferes with mineral absorption of
Ca,Mg, Zn, Fe
Ca, Se, Vit D, Vit C
Zn, Fe, B12, B1
Core supplement =
Vit C - 60mg
Vit B12 400mg
Vit D 1000 IU
Vit E 15 IU
Balanced multivitamin
Ca and Mg if needed
Omega 3 2-3x/week
What is the biggest source of dietary mercury
Tuna
Shark
Shrimp
Salmon
Light tuna has ___ x more mercury than sockeyed salmon
2
4
6
8
What is better whole wheat or whole grain
Whole wheat
Whole grain
EVOO is rich in all except
Polyphenols
Anti-inflammatory properties
Vit E
Omega 3
PUFA, MUFA, SFA
What is better flax oil or flax seed
Flax oil
Flax seed
What is better soy protein isolate or whole soy beans
Soy protein isolate
Whole soy beans
NA diets are deficient in (choose all that apply)
P
Fibre
Ca
Saturated fat
HFCS
Mg
K
Fe
Zn
Na
Cu
Omega 3
All vitamins except B (but B6)
Trans fat
Omega 6
To cook meat you should do all of the following except
Cook at low temp
Marinade
Microwave
Char or smoke
True or false: carotenoids are better absorbed with fat
True
False
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