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six categories of nutrients
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NUTR 100
Exam #1
| Question | Answer |
|---|---|
| Define nutrition: | a science that studies how the nutrients and compounds in foods nourish and affect body functions and health. |
| six categories of nutrients | Carbohydrates, protein, fats, vitamins, minerals, water. |
| Which ones of the 6 categories of nutrients energy-yielding? | Carbohydrates, protein, fats |
| macronutrient | Carbohydrates, protein, lipids (fats) because we need higher amounts of them in our diet. |
| micronutrient | Like vitamins and minerals because we need less of them in our diet. |
| Define calories | the macronutrients are used as energy during process of metabolism. |
| List the caloric values for carbohydrate | 4 cal |
| List the caloric values for fat | 9 cal |
| List the caloric values for protein | 4 cal |
| essential nutrients | you must have these nutrients in order to function |
| non-essential nutrients | alcohol is a non-essential nutrient |
| What are the two government agencies that regulate nutrition information? | FDA |
| List the strategies to determine if nutrition information found on the Internet is reliable. | Who runs the site? Who pays for the site? What is the purpose of the site? Where does the information come from? What is the basis of the information? How is the information selected? |
| dietary reference intakes (DRI's) | specific reference values for each nutrient issued by the US National Academy of Sciences. They identify the amounts of each nutrient that one need to consume to maintain good health. |
| EAR | Estimated Average Requirement. the average daily intake level estimated to meet the needs of half the people in a certain group. Used to calculate RDA. (The dotted line running done the middle of a stats hump graph) DONT USE THIS AMOUNT |
| RDA | Recommended Dietary Allowance. The average daily intake level estimated to meet the needs of nearly all people in a certain group. Aim for this amount! |
| AI | Best estimate of the amount of a nutrient needed for good health. Used when there is insufficient data to determine the EAR or RDA |
| UL | The highest amount a nutrient that can be consumed without harm. Risk of toxicity with consumption above the UL. DONT EXCEED THIS AMOUNT |
| AMDR | the recommended range of carbohydrates, fats, and protein intake expressed as a % of total energy. |
| What are the five values that DRI's encompass? | EAR, RDA, AI, UL, and AMDR |
| What are the AMDR’s for carbohydrate? | 45-65% of daily calories |
| What are the AMDR’s for fat? | 20-35% of daily calories |
| What are the AMDR’s for protein? | 10-35% of daily calories |
| What are the Dietary Guidelines? | The current nutrition and physical active recommendations for Americans aged 2 and older, including those who may be at risk for chronic diseases. Designed to help individuals improve their diet to lower risks. DONT US |
| List and define the features of www.choosemyplate.gov. | |
| List the food groups in MyPlate. | Fruits, Veggies, Grains, Protein, and Dairy |
| Nutrition Facts Panel Info | Based on a 2000 cal diet. |
| Define daily values | Based on 2000 calorie diet and are for use on Nutrition Facts Panel only. Are ballpark reference levels to see how nutrients in foods fit into your overall diet. |
| What nutrients must a daily value be listed for? | calories, calories from fat, fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron |
| What does it mean if a food provides 20% or more of the daily value for a nutrient? | high in that nutrient |
| What does it mean if a food provides 10-19% of the daily value for a nutrient? | it considered a good or adequate in that nutrient |
| What does it mean if a food provides 5% or less of the daily value for a nutrient? | It is considered low in that nutrient |
| nutrient claim | On a food label tells you how healthy that nutrient is in the food. |
| health claim | describe an association between a food or dietary compound and a disease (prevention) or health condition. Calcium helps osteoporosis. |
| structure-function claim | describes how a nutrient or dietary compound affects the structure or function of the human body. Can be made w/o FDA approval. |
| identify a nutrient claim, health claim and structure-function claim. | Nutrient Claim: "Fat Free, high fiber" Health Claim: "Lower your cholesterol" Structure/Function Claim: Calcium builds strong bones. |
| FDA’s proposed changes to the Nutrition Facts Panel | 1. Greater understanding of nutrition science; 2. Updated Serving Size Requirements and New Labeling Requirements for Certain Package Sizes; 3. Refreshed Design |
| key messages and statistics of healthy choices, meal planning, and portion sizes | Eat out more than before in Us, which means eating more calories, more fat, less fiber, and fewer fruits and vegetables. Fast-food consumption is associated with higher body weight. Better to prepare and eat meals at home. |
| portion distortion | the perception that large portions are appropriate to eat at one sitting; cause by the increase in portions served primarily in restaurants. |
| standard portion sizes for foods | Hand of woman. Palm is meat. Fist size amount for ice cream. Pasta knuckle size. Butter finger tip. Cheese middle of two fingers. PB tip of thumb. |
| Tips for right-sizing portions | Use a food scale or measuring cups. Don't serve family style. serve your plate in the kitchen, don’t put serving bowls on the table (except for salad and vegetables), serve yourself a reasonable portion, and eat slowly and enjoy your meal. |
| Strategies for eating healthy while eating out | Avoid crispy, sautéed, buttery, etc. Get salad dressing on side, eat at buffet get the salad first. |
| 10 keys to cooking smart | Simple, make room to cook, clean as you go, organize before you begin, develop own style, slow, trust instincts, organize recipes, find joy, plan. |
| Tips for healthy eating on a budget | Use unit pricing. |
| digestion | The breakdown of foods into absorbable units using mechanical and chemical means within the GI tract. |
| absorption | brings nutrients into tissues for use by the body’s cells. |
| List actions that would be considered mechanical digestion | MD involves the physical breakdown of food through chewing, grinding, and peristalsis |
| peristalsis | is the rhythmic, muscular contractions that move food through the GI tract and mix it with enzymes. |
| chemical digestion | involves using digestive juices and enzymes to break down food into absorbable (small) nutrients. |
| hunger, thirst and appetite | Hunger- need for food Thirst- need for water Appetite- the physical desire to eat or drink |
| Where does digestion begin? | The mouth. Begins even before we eat, when the sensation of hunger or thirst drives us to seek food or fluids. |
| What are the functions of hydrochloric acid in the stomach? | 1.Activates pepsin (pro digesting enzyme) 2. Kills bacteria in food 3. Enhances digestion |
| Where does the most digestion occur? | Small Intestine |
| the absorbable components of carbohydrate, fat, and protein. | Carbohydrases break down carbohydrates Monosaccharides (glucose) and disaccharides Lipases break down fats fatty acids and glycerol Proteases break down proteins amino acids |
| the anatomy of the small intestine | folds, villi and microvilli. |
| What is the role of the large intestine in digestion? | Absorbs water and some nutrients. |
| What do the bacteria in the large intestine do? | 1. Produce some vitamins 2. Break down fiber 3. Ferment undigested carbohydrate |
| What is the role of the liver in digestion? | regulates metabolism of the macronutrients, stores some nutrients (glycogen), and produces bile. |
| bile | breaks up large fat globules in smaller fat droplets (enhances fat absorption) and acts as an emulsifier, helping enzymes make contact with the fat and digest it. |
| What is the role of the gallbladder in digestion? | Stores bile and releases it into the small intestine in response to fat ingestion. |
| What is the role of the pancreas in digestion? | Produces enzymes and sodium bicarbonate. |
| major organs and their functions | |
| the two systems that transport nutrients to the body after absorption. | Digestive System and Circulatory System |
| excretory system | the system of an organism's body that performs the function of excretion, the bodily process of discharging wastes. |
| heartburn. List ways to treat this condition. | caused by HCl flowing from the stomach back into the esophagus or even the throat. T: avoid chocolate, fried foods, fatty foods, coffee, soda, onions,etc lose weight if overweight or obese. OTC antacids or prescription drugs |
| pepticulcer. List ways to treat this condition. | is an erosion of the stomach lining caused by drugs, alcohol, or bacterium. T: Prescription drugs, dietary changes, limit alcohol and caffeine intake, spicy and acidic foods. |
| constipation. List ways to treat this condition. | is difficulty in passing stool caused by slow movement of undigested matter in the colon. T: high-fiber, high-liquid diet, exercise and OTC medications. |
| diarrhea. List ways to treat this condition. | the passage of frequent, watery, loose stools . t: re-hydrate. |
| Carbohydrates provide _____ calories per gram. | 4 cal |
| AMDR for carbohydrate _____ to _____% | 45%-65% |
| Carbohydrate terms/definitions and list specific names of a. Monosaccharides | he simplest form of carbohydrates. They consist of one sugar and are usually colorless, water-soluble, crystalline solids. Examples fructose, galactose, and ribose. |
| Carbohydrate terms/definitions and list specific names of b. Disaccharides | is the sugar formed when two monosaccharides (simple sugars) are joined. Three common examples are sucrose, lactose, and maltose. |
| Carbohydrate terms/definitions and list specific names of c. Polysaccharides | polymeric carbohydrate molecules composed of long chains of monosaccharide units bound together by glycosidic linkages and on hydrolysis give the constituent monosaccharides or oligosaccharides. They range in structure from linear to highly branched. |
| Carbohydrate terms/definitions and list specific names of d. Know which monosaccharides pair up to form each disaccharide | In a condensation reaction |
| What are the recommended intakes for fiber (males and females)? | Male: 38g; Female: 21-36g |
| Identify food sources of fiber and strategies to increase fiber in the diet. | Found in veggies, fruits, and whole grain foods. Best source is complex carbs. Strategies 1) Choose oatmeal or whole grain cereals, use brown rice, choose 100% whole rain, unbuttered, eat small salads a veggies once a day. |
| how to identify a true 100% whole grain bread | W/ whole grain stamp and grains from them contain all essential parts and naturally occurring nutrients of the entire grain seed. |
| identify a healthy breakfast cereal and breakfast bar. | ___ |
| What are added sugars? List some | Sugars manufacturers add to food such as soda and candies "empty calories" Ex: corn syrup, brown sugar, fructose, etc. |
| What are naturally occurring sugars? List some | Sugars found in foods such as fruit and dairy products. Nutrient dense and provide more nutrition. |
| What is a whole grain? | Made w/ or w/o whole unprocessed grain |
| What are the roles of insulin & glucagon in regulating blood glucose levels? | Insulin: a hormone produced by pancreas, which facilitates the body's ability to convert sugars into energy. Makes use of glucose for blood Glucagon: a hormone produced by pancreas. Releases when body's blood sugar is too low. |
| What is glycogen? | Form of glucose stored in humans in their liver and muscle cells. |
| What is type 1 diabetes? | When the body's immune system destroys cells in pancreas that produce insulin. |
| What is type 2 diabetes? | Begins w/ insulin resistance. Pancreas produces insulin but the cells do not respond to the insulin. |
| What is the primary cause of type 2? | Begins w/ insulin resistance. Pancreas produces insulin but the cells do not respond to the insulin. |
| What are long-term health consequences of uncontrolled diabetes? | Nerve damage, poor wound healing, impaired vision, dental problems, etc. |
| strategies to manage both type 1 and type 2 diabetes. | T!: Insulin injections T2: |
| strategies to reduce risk of developing diabetes. | Can lower risk by maintaining a healthy body weight, diet changes and regular physical activity. |
| The Weight of the Nation segment and concepts. Bonus short: Obesity and Type 2 Diabetes. | |
| What are there no daily values for? | Trans fat, sugars, and protein. |
| Key messages for fats and heart disease | Fats are a dense form of energy in our diet. Choose fats wisely for a healthy diet. Low fat does not always mean healthy. A moderate-fat diet, low in saturated fat, can reduce the risk of heart disease. |
| Functions of fat? | Provides energy reserves Serves as the primary component of cell membranes Nourishes skin and hair Insulates body from extreme temperatures Cushions vital organs Transports fat-soluble vitamins and essential fatty acids |
| Types of fat? | Triglycerides Phospholipids Sterols |
| Triglycerides | the most abundant type of fat in foods and are made up of fatty acids. a lipid with the common name of fat. |
| Liquid at room temperature is | heart health. Ex: oils |
| What is another essential fatty acids? | Linoleic acid |
| Another type of lipid? | a sterol which is composed of four connecting rings of carbon and hydrogen. |
| needed as part of cell membranes and as a precursor to bile acids, Vitamin D, and sex hormones? | Cholesterol |
| Where does 1/3 of our cholesterol come from? | Outside the body or the diet- organ meats, eggs, butter. |
| Where is 2/3 cholesterol in the body made? | The liver |
| What is not an essential nutrient because our bodies make it | cholesterol |
| Lipoprotein | a fat carrier that enables fats and cholesterol to travel through the lymph and blood. |
| What does HDL stand for? | (high density lipoprotein) |
| What is HDL? | a lipoprotein that removes cholesterol from the tissues and delivers it to the liver for excretion. High levels of HDL decreases risk of heart disease. |
| What does LDL stand for? | (low density lipoprotein) |
| What is LDL? | that deposits cholesterol in the walls of the arteries. High levels of LDL increase risk for heart disease. |
| Two essential fatty acids? | omega-3 and omega-6, that keep cell membranes healthy and help form other compounds in the body. |
| What are EPA and DHA? | Eicosapentaenoic acid and Docosahexaenoic acid which come from Omega-3 Fatty Acids. |
| What are EPA and DHA important for? | a healthy heart and blood vessels. |
| What is the recommended fatty acid meal? | 2-3 fish meals per week. |
| Percentage of calorie intake for saturated fat? | No more then 10% |
| Aimed percentage for fat consumption? | 20-35% |
| What should you choose over saturated fats in your diet when possible? | Unsaturated fats like Vegetable oils such as soybean, corn, and canola oils, soybeans, walnuts, flaxseeds, nuts, wheat germ. |
| Dietary recommendations of fat for total energy? | 20-35% |
| CVD | Cardiovascular Disease (CVD) is the leading cause of death in the U.S. for both men and women. |
| What are the two types of CVD that occur most often? | heart attack and stroke |
| Atherosclerosis | is the narrowing of the coronary arteries due to a buildup of fatty plaque in the artery walls. |
| Weight of a nation facts: | More than 1 in 3 adults has heart disease. We spend more than $300 billion pyear on healthcare to treat heart disease Only 1% of adults meet all seven indicators of optimal cardiovascular health. Less than 5% of adults meet six of the seven factors. |
| What are the 7 factors of ideal cardiovascular health? | Optimal cholesterol Normal blood pressure Not having diabetes Lean body mass index Not being a smoker Physical activity Healthy Diet |
| If your level of Total Cholesterol is less than 200? | Ideal |
| If your level of Total Cholesterol is equal to or greater than 240? | too high |
| If your level of LDL Cholesterol is less than 100? | Ideal |
| If your level of LDL Cholesterol is more than 160? | Too High |
| If your level of HDL Cholesterol is more than or equal to 60? | Ideal |
| If your level of HDL Cholesterol is less than 40? | too low |
Created by:
klm151