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1. (6 pts) If you were going on a trip and could only take 6 food items with you, which ones would you choose to make sure you met your B Vitamin

1. (6 pts) If you were going on a trip and could only take 6 food items with you, which ones would you choose to make sure you met your B Vitamin needs?

  • To answer this...Identify which B vitamins are supplied by each of the 6 foods...there will be overlaps. (There are 8 of them and the book outlines food sources of each.)
  • Do you think you currently meet all of your Vit. B requirements? Explain.

2. (4) Explain the condition associated with both iodine deficiency and toxicity. Which one is most critical to children and pregnant women worldwide? What are other symptoms associated with low levels of iodine and what can be done to prevent deficiencies?

Chapter 9 Water and Electrolytes

1. (3) Most of us do not meet our Adequate Intake (AI) levels for potassium (4.7 gms for adults) and we exceed them for sodium (1.5 gms for adults).  The Dietary Guidelines recommend not exceeding 2.3 gms (2300 mgs) of sodium.

  • Describe where most of the high sodium foods in our American diet come from.
  • What foods should people limit to keep sodium intake under the AI for sodium.
  • List a variety of foods with serving sizes that would help people meet the 4.7 gm AI for potassium.  (Provide a variety of foods with serving sizes that would get close to the AI of 4.7 gms or 4700 mgs., i.e, it is unrealistic to meet potassium needs by eating 6 bananas a day!)

 2.   (3) Who is most vulnerable to becoming dehydrated and under what circumstances?

  • Describe the most effective rehydration strategies when dehydrated.


3.  (4) Read this scenario and answer the following questions to explore how blood pressure is related to sodium and potassium intake.

An overweight, sedentary, male in his 50s has just returned from the doctor where he was told to lower his blood pressure because he has hypertension.  He eats out often at fast food places and relies on convenience foods for home meals. He owns his own computer store and works at least 50 hours a week. He asks you for ideas to help him decrease his blood pressure.

  • What would his blood pressure have been for this diagnosis?
  • What are some possible explanations for why he developed hypertension, i.e. what are his risk factors?
  • Outline some practical guidelines for change that would help him manage his blood pressure better. (Hint: You should include the DASH diet and you will need to explain this eating pattern.)

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