AY Honors/Nutrition - Advanced/Answer Key

Nutrition, Advanced

Skill Level 3

1. Have the Nutrition Honor.

Answers to the Nutrition Honor can be found in the Household Arts chapter of this book.

2. Read a book about Nutrition.

Suggested books include:

• Foods for Thought: Nutrition's Link to Mood, Memory, Learning and Behavior Bernell Baldwin, Vicki Griffin, Evelyn Kissinger, Review and Herald, 152 pages.
• An Ounce of Prevention: Your Pathway to Abundant Health, Review and Herald, 64 pages.
• Counsels on Diet and Foods Ellen G. White, Review and Herald, 512 pages.
• Dynamic Living Hans Diehl, Dr.H.Sc., Aileen Ludington, M.D., Review and Herald, 208 pages.
• Foods that Heal George D. Pamplona-Roger, M.D., Review and Herald, 94 pages.

3. Keep a food diary on yourself for one week.

This can be done with pencil and paper or with an online tool such as the one provided by the USDA at www.mypyramidtracker.gov.

4. Calculate the total nutrients of the following in your diet each day:

• a. Calories
• b. Protein
• c. Iron
• d. Calcium
• e. Vitamin A
• f. Thiamine
• g. Riboflavin
• h. Niacin
• i. Vitamin C or ascorbic acid

If you have access to the Internet, you can visit the USDA's MyPyramidTracker.gov web site. Once you register, you can enter all the foods you eat in a day, and it will analyze your nutrient intake (among other things) based on this information. MyPyramidTracker can retain the information you enter for up to a year, so tracking it for a week will be easy.

6. Explain why a high fiber diet is important, and tell how this can be obtained.

Fiber promotes the wavelike contractions that keep food moving through the intestine. Also, high-fiber foods expand the inside walls of the colon. This eases the passage of waste. Fibrous substances pass through the intestine undigested. They also absorb many times their weight in water, resulting in softer, bulkier stools. Insoluble fiber is found in wheat, rye, bran, and other grains. It is also the fiber found in most vegetables. See [1]

7. Name three diseases due to malnutrition, and describe the symptoms of each.

http://www.purehealthsystems.com/malnutrition.html

8. What are the symptoms of vitamin B12 deficiency?

Early, noticeable symptoms of Overt B12 Deficiency: Unusual fatigue, faulty disgestion, no appetite, nausea, loss of menstruation. Also numbness and tingling of the hands and feet, nervousness, diarrhea, mild depression,etc. See [2]

9. What advice would you give a person who decided to be a total vegetarian?

http://philipngcc.homestead.com/

http://www.dietobio.com/dossiers/en/vegetarism/index.html

http://www.giveusahome.co.uk/articles/vegetarianism.htm

10. What is the difference between saturated and unsaturated fats? Which is the most healthful, and why?

Saturated fats and trans fatty acids are the kinds of fats most likely to cause heart disease. Saturated fats are found mainly in animal products (eggs, butter, cheese, whole milk, and whole milk products), and in coconut, palm, and palm kernel oil. Trans fatty acids appear in foods containing hydrogenated fats like margarine and crackers. To reduce the risk of heart disease, replace saturated fats with unsaturated fats like canola oil, olive oil, flax seed oil, nuts, avocado, soy products, and nut butters. Choose margarine, cookies, crackers, and snack foods that do not contain hydro-genated fats (read the label). See [3]

11. Why is it advisable to use less sugar in the diet? List several ways in which this may be accomplished.

There are a several reasons why sugar is ruining your health: Sugar can suppress the immune system; Sugar leads to cancer of the ovaries; Sugar can cause heart disease; Sugar can cause appendicitis; Sugar can cause multiple sclerosis; Sugar can increase cholesterol; Sugar can increase the systolic blood pressure; Sugar can cause drowsiness and decreased activity in children; Sugar can contribute to Alzheimer’s disease; Sugar can lead to prostrate cancer; Sugar can cause liver tumors; etc. [4]

Several ways to use less sugar: Cut down slowly; go half and half; establish rules about dessert; If you must eat sweets, eat them with meals; Choose the right breakfast cereal; Don't skip meals; Don't add sugar to foods; ot for a walk when you crave sweetness; Go fat-free if you must have sweets. [5]

12. What are amino acids? How many are needed to make all the proteins in the body? What is meant by essential amino acids? How many of them are essential? Where can you get all the essential amino acids?

Definition of Essential Amino acids: the nine a-amino acids required for protein synthesis that cannot be synthesized by humans and must be obtained in the diet: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Note: http://www.google.com enter definition essential amino acids to get this and other related definitions! [6]

Only some foods contain all the essential amino acids. These are: milk and dairy products, eggs, fish, meat and poultry. If you don't eat animal products, the only way you can get all the essential amino acids is by combining plant foods. For example: corn plus peas or beans, rice plus beans, lentils plus bread. [7] Google results:[8]

Another term that comes up when we talk about protein nutrition is the term essential amino acid. Our bodies can make quite a number of amino acids from other chemicals that are contained in the body and can convert some amino acids into other amino acids. However, there are some amino acids we are not able to synthesize ourselves. Those particular amino acids and they must be provided to us in our diet. Those amino acids are referred to as the essential amino acids. It's not to say that the non-essential amino acids are not necessary, it's just that it is not necessary for them to be in our diet because other things in the diet can be used to make them. [9]

13. Know the difference between water and fat soluble vitamins. What are two common vitamins that are fat soluble? What are two vitamins that are water soluble?

The fat soluble vitamins are soluble in lipids (fats). These vitamins are usually absorbed in fat globules (called chylomicrons) that travel through the lymphatic system of the small intestines and into the general blood circulation within the body. These fat soluble vitamins, especially vitamins A and E, are then stored in body tissues. Two common vitamins that are fat soluble (A, D, E, and K). Two vitamins that are water soluble (B and C). It determines how each vitamin acts within the body [10]

14. Using the book Counsels on Diet and Foods by Ellen G. White, write a paragraph on the benefits of a lacto-ovo vegetarian diet.

Use the "search the writings" feature on http://www.egwestate.org