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Nutrition 101
Review for Exam I
| Question | Answer |
|---|---|
| What is nutrition? | The science that studies food and how food nourishes our bodies and influences our health. |
| What is wellness? | A multidimensional, lifelong process that includes physical, emotional, and spiritual health. |
| What are nutrients? | Chemicals found in foods that are critical to human growth and function. |
| What does organic mean? | A substance or nutrient that contains the element carbon. |
| What does inorganic mean? | A substance or nutrient that does not contain carbon. |
| What are macronutrients? | Nutrients that our bodies need in relatively large amounts to support normal function and health. Carbohydrates, fats, and proteins are macronutrients. |
| What are carbohydrates? | The primary fuel source for our bodies, particularly for our brain and for physical exercise. |
| What are fats? | An important energy source for our bodies at rest and during low-intensity exercise. Composed of lipids (molecules that are insoluble in water). |
| What are proteins? | The only macronutrient that contains nitrogen; the basic building blocks of proteins are amino acids. Great for building cells and tissues, maintaining bones, repairing damage, regulating metabolism, and fluid balance. |
| What are vitamins? | Organic compounds that assist us in regulating our bodies processes. |
| What is metabolism? | The process by which large molecules such as carbohydrates, fats, and proteins are broken down via chemical reactions into smaller molecules that can be used as fuel, stored, or assembled into new compounds the body needs. |
| What are micronutrients? | Nutrients needed in relatively small amounts to support normal health and body functions. Vitamins and minerals are micronutrients. |
| What are fat-soluble vitamins? | Vitamins that are not soluble in water, but are soluble in fat. These include vitamins A, D, E, and K. |
| What are water-soluble vitamins? | Vitamins that are soluble in water. These include vitamin C and the B vitamins. |
| What are minerals? | Inorganic substances that are not broken down during digestion and absorption and are not destroyed by hear or light. Minerals assist in the regulation of many body processes and are classified as major minerals or trace minerals. |
| What are major minerals? | Minerals we need to consumer in amounts of at least 100 mg. per day and which the total amount in our bodies is at least 5 g. |
| What are trace minerals? | Minerals we need to consume in amounts less than 100 mg. per day and of which the total amount in our bodies is less than 5 g. |
| What are Dietary Reference Intakes (DRI's)? | A set of nutritional values for the United States and Canada that applies to healthy people. They consist of four values; Estimated Average Requirement (EAR), Recommended Dietary Allowance (RDA), Adequate Intake (AI), and Tolerable Upper Intake Level (UL) |
| What is the Estimated Average Requirement (EAR)? | The average daily nutrient intake level estimated to meet the requirement of half of the healthy individuals in a particular life stage or gender group. |
| What is the Recommended Dietary Allowance (RDA)? | The average daily nutrient intake level that meets the nutrient requirements of 97-98% of healthy individuals in a particular life stage or group. |
| What is the Adequate Intake (AI)? | A recommended average daily nutrient intake level based on observed or experimentally determined estimates of nutrients intake by a group of healthy people. |
| What is the Tolerable Upper Intake Level (UL)? | The highest average daily nutrient intake level likely to pose no risk of adverse health effects to almost all individuals in particular life stage and gender group. |
| What is the Estimated energy Requirement (EER)? | The average dietary energy intake that is predicted to maintain energy balance in a healthy adult. |
| What is the Acceptable Macronutrient Distribution Range (AMDR)? | A range of intakes for a particular energy source that is associated with reduce risk of chronic disease while providing adequate intakes of essential nutrients. |
| What is a hypothesis? | An educated guess as to why a phenomenon occurs. |
| What is a theory? | A conclusion drawn from repeated experiments. |
| Who are trustworthy and reliable sources for dietary information? | Registered dietitians (RD), licensed dietitian, medical doctor, or professionals with advance degree(s) in nutrition and/or food science. |
| What is a healthful diet? | A diet that provides the proper combination of energy and nutrients and is adequate, moderate, balanced, and varied. |
| What is an adequate diet? | A diet that provides enough of the energy, nutrients, and fiber to maintain a person's health. |
| What is moderation? | Eating the right amounts of foods to maintain a healthy weight and to optimize our bodies' metabolic processes. |
| What is a balanced diet? | A diet that contains the combinations of foods that provide the proper proportions of nutrients. |
| What is variety? | Eating a lot of different foods each day. |
| What is the Nutrition Facts Panel? | The label on a food package that contains the nutrition information required by the FDA. |
| What are percent daily values (%DV)? | Information on a Nutrition Facts Panel that identifies how much a serving of food contributes to your overall intake of nutrients listed on the label; based on an energy intake of 2,000 calories per day. |
| What is the Dietary Guidelines for Americans? | A set of principles developed by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services to assist Americans in designing a healthful diet and lifestyle. These guidelines are updated every 5 years. |
| What are discretionary calories? | Term used in the MyPyramid food guidance system that represents the extra amount of energy you can consume after you have met all of your essential needs by consuming the most nutrient-dense foods that are low-fat or fat-free & that have no added sugars. |
| What is an ounce-equivalent or oz. equivalent? | A term used to define a serving size that is 1 oz., or equivalent to 1 oz, for the grains group and the meats and beans group of MyPyramid. |
| What is nutrient density? | The relative amount of nutrients per amount of energy (or number of calories). |
| What is the DASH diet? | The diet developed in response to research into hypertension funded by the National Institutes of Health (NIH); stands for "Dietary Approaches to Stop Hypertension." |
| What is an Exchange System? | A diet planning tool developed by the American Dietetic Association and the American Diabetes Association in which exchanges, or portions, are organized according to the amount of carbohydrate, protein, fat, and calories in each food. |
| What is hunger? | A physiologic sensation that prompts us to eat. |
| What does appetite mean? | It is a psychological desire to consume specific foods. |
| What does the term anorexia mean? | An absence of the appetite. |
| What is the hypothalamus? | A region of forebrain above the pituitary gland where visceral sensations such as hunger and thirst are regulated. |
| What is a hormone? | Chemical messenger that is secreted in the bloodstream by one of the many glands of the body and acts as a regulator of physiologic processes at a site remote from the gland that secreted it. |
| What is a cell? | The smallest unit of matter that exhibits the properties of living things, such as growth, reproductions, and metabolism. |
| What is a cell membrane? | The boundary of an animal cell that separates its internal cytoplasm and organelles from the external environment. |
| What is cytoplasm? | The interior of an animal cell, not including its nucleus. |
| What is an organelle? | A tiny "organ" within a cell that performs a discrete function necessary to the cell. |
| What is tissue? | A grouping of like cells that performs a function, for example, muscle tissue. |
| What is an organ? | A body structure composed of two or more tissues and performing a specific function, for example, the esophagus. |
| What is a system? | A group of organs that work together to perform a unique function, for example, the gastrointestinal system. |
| What is digestion? | The process by which foods are broken down into their component molecules, either mechanically or chemically. |
| What is absorption? | The psychologic process by which molecules of food are taken from the gastrointestinal tract into the circulation. |
| What is elimination? | The process by which the undigested portions of food and waste products are removed from the body |
| What is the gastrointestinal (GI) tract? | A long, muscular tube consisting of several organs: the mouth, esophagus, stomach, small intestine, and large intestine. |
| What is the sphincter? | A tight ring of muscle separating some of the organs of the GI tract and opening in response to nerve signals indicating that food is ready to pass into the next section. |
| What is the cephalic phase? | The earliest phase of digestion in which the brain thinks about and prepares the digestive organs for the consumption of food. |
| What is saliva? | A mixture of water, mucus, enzymes, and other chemicals that moistens the mouth and food, binds food particles together, and begins the digestion of starch. |
| What are the salivary glands? | Group of glands found under and behind the tongue and beneath the jaw that release saliva continually as well as in response to the thought, sigh, smell, or presence of food. |
| What are enzymes? | Small chemicals, usually proteins, that act on other chemicals to speed up body processes but are not apparently changed during those processes. |
| What is a bolus? | The mass of food that has been chewed and moistened in the mouth. |
| What is the esophagus? | The muscular tube of the GI tract connecting the back of the mouth to the stomach. |
| What is the peristalsis? | The wave of squeezing and pushing contractions that move food in ore direction through the length of the GI tract. |
| What is the stomach? | A J-shaped organ where food is partially digested, churned, and stored until released into the small intestine. |
| What is gastric juice? | Acidic liquid secreted within the stomach; it contains hydrochloric acid, pepsin, and other compounds. |
| What is a denature? | The term used to describe the action of unfolding proteins. Proteins must be denatured before they can be digested. |
| What is a chyme? | Semifluid mass consisting of partially digested food, water, and gastric juices. |
| What is the small intestine? | The longest portion of the GI tract where most digestion and absorption takes place. |
| What is the gallbladder? | A tissue sac beneath the liver that stores bile and secretes it into the small intestine. |
| What is bile? | Fluid produced by the liver and stored in the gallbladder; it emulsifies fats in the small intestine. |
| What is the pancreas? | A gland located behind the stomach; it secretes digestive enzymes. |
| What is the lacteal? | A small lymph vessel located inside of the villi of the small intestine. |
| What is the brush border? | The term that describes the microvilli of the small intestine's lining. These microvilli tremendously increase the small intestine's absorptive capacity. |
| What is the liver? | The largest auxiliary organ of the GI tract and one of the most important organs of the body. Its functions include production of bile and processing of nutrient-rich blood from the small intestine. |
| What is the large intestine? | The final organ of the GI tract consisting of the cecum, colon, rectum, and anal canal, and in which most water is absorbed and feces are formed. |
| What is the enteric nervous system? | The nerves of the GI tract. |
| What is heartburn? | The painful sensation that occurs over the sternum when hydrochloric acid backs up into the lower esophagus. |
| What is gastroesophageal reflux disease (GERD)? | A painful type of heartburn that occurs more than twice per week. |
| What is a peptic ulcer? | Area of the GI tract that has been eroded away by the acidic gastric juice of the stomach. The two main causes of peptic ulcers are an H. pylori infection or chronic use of nonsteroidal anti-inflammatory drugs. |
| What is food intolerance? | Gastrointestinal discomfort caused by certain foods that is not a result of an immune system reaction. |
| What is a food allergy? | An inflammatory reaction to food caused by an immune system hypersensitivity. |
| What is celiac disease? | A genetic disorder characterized by an inability to absorb a component of gluten called gliadin. This causes an inflammatory immune response that damages the lining of the small intestine. |
| What is a carbohydrate? | One of the three macronutrients, a compound made up of carbon, hydrogen, and oxygen that is derived from plants and provides energy. |
| What is glucose? | The most abundant sugar molecule, a monosaccharide generally found in combination with other sugars. The preferred source of energy for the brain and an important source of energy for all cells. |
| What is photosynthesis? | The process by which plants use sunlight to fuel a chemical reaction that combines carbon and water into glucose, which is then stored in their cells. |
| What is a simple carbohydrate? | Commonly called sugar; a monosaccharide or disaccharide such as glucose. |
| What is a monsaccharide? | The simplest of carbohydrates. Consists of one sugar molecule, the most common forms found in our diet are glucose, fructose and galactose. |
| What is a disaccharide? | A carbohydrate compound consisting of two sugar molecules joined together. Most common kinds that are found in foods are lactose, maltose, and sucrose. |
| What is fructose? | The sweetest natural sugar; a monosaccharide that occurs in fruits and vegetables. Also called levulose, or fruit sugar. |
| What is galactose? | A monosaccharide that joins with glucose to create lactose, one of the three most common disaccharides. |
| What is lactose? | Also called milk sugar, a disaccharide consisting of one glucose molecule and one glucose molecule. Found in milk, including human breast milk. |
| What is maltose? | A disaccharide consisting of two molecules of glucose. Does not generally occur independently in foods but results as a by-product of digestion. Also called malt sugar. |
| What is sucrose? | A disaccharide composed of one glucose molecule and one fructose molecule. Sweeter than lactose or maltose. |
| What is a complex carbohydrate? | A nutrient compound consisting of long chains of glucose molecules, such as starch. glycogen, and fiber. |
| What is a polysaccharide? | A complex carbohydrate consisting of long chains of glucose. The most common forms are starch, glycogen, and fiber. |
| What is starch? | A polysaccharide stored in plants; the storage form of glucose in plants. Major storage form of D-gluclose in plants. |
| What is glycogen? | A polysaccharide stored in animals; the storage form of glucose in animals. Stored in the liver and muscles. Similar structure to amylopectin except that it is even more highly branched - branch points every 8-12 glucose units. |
| What is a dietary fiber? | The nondigestible carbohydrate parts of plants that form the support structures of leaves, stems, and seeds. |
| What is a functional fiber? | The nondigestible forms of carbohydrate that are extracted from plants or manufactured in the laboratory and have known health benefits. |
| What is the total fiber? | The sum of dietary fiber and functional fiber. |
| What are soluble fibers? | Fibers that dissolve in water. |
| What does viscous mean? | The term refers to a gel-like consistency; viscous fibers form a gel when dissolved in water. |
| What are insoluble fibers? | Fibers that do not dissolve in water. |
| What is ketosis? | The process by which the breakdown of fat during fasting states results in the production of ketones. |
| What are ketones? | Substances produced during the breakdown of fat when carbohydrate intake is insufficient to meet energy needs. Provide an alternative energy source for the brain when glucose levels are low. |
| What is gluconeogenesis? | The generation of glucose from the breakdown of proteins into amino acids. |
| What is the salivary amylase? | An enzyme in saliva that breaks starch into smaller particles and eventually into the disaccharide maltose. |
| What is the pancreatic amylase? | An enzyme secreted by the pancreas into the small intestine that digests any remaining starch into maltose. |
| What is maltase? | A digestive enzyme that breaks maltose into glucose. |
| What is sucrase? | A digestive enzyme that breaks sucrose into glucose and fructose. |
| What is lactase? | A digestive enzyme that breaks lactose into glucose and galactose. |
| What is insulin? | Hormone secreted by the beta cells of the pancreas in response to increased blood levels of glucose. Facilitates uptake of glucose by body cells. |
| What is a glucagon? | A hormone secreted by the alpha cells of the pancreas in response to decreased blood levels of glucose. Causes breakdown of liver stores of glycogen into glucose. |
| What is the glycemic index? | A rating of the potential of foods to raise blood glucose and insulin levels. |
| What is a glycemic load? | The amount of carbohydrate in a food multiplied by the gylcemic index of the carbohydrate. |
| What are added sugars? | Sugars and syrups that are added to food during processing or preparation. |
| What are nutritive sweeteners? | Sweeteners such as sucrose, fructose, honey, and brown sugar that contribute calories (or energy). Basic table sugar. |
| What are non-nutritive sweeteners? | Also called alternative sweeteners; manufactured sweeteners that provide little or no energy. These are sweet and low, equal, and splenda. |
| What is the acceptable daily intake (ADI)? | An estimate made by the Food and Drug Administration of the amount of a non-nutritive sweetener that someone can consume each day over a lifetime without adverse effects. |
| What is diabetes? | A chronic disease in which the body can no longer regulate glucose. |
| What is type 1 diabetes? | Disorder in which the body cannot produce enough insulin. It is unknown what causes it but may be a result of an autoimmune disease. |
| What is type 2 diabetes? | Progressive disorder in which body cells become less responsive to insulin. Can be caused by genetics and obesity. |
| What is impaired fasting glucose? | Fasting blood glucose levels that are higher than normal but not high enough to lead to a diagnosis of type 2 diabetes. |
| What is hypoglycemia? | A condition marked by blood glucose levels that are below normal fasting levels. |
| What is lactose intolerance? | A disorder in which the body does not produce sufficient lactase enzyme and therefore cannot digest foods that contain lactose, such as cow's milk. |
| Why is nutrition important? | It is one of the several factors contributing to wellness and proper nutrition can prevent some diseases and reduce your risk for others. It balances your Occupational health, Physical health, Spiritual health, Emotional health, and Social health. |
| What are the 6 categories of nutrients? | Carbohydrates, Proteins, Minerals, Water, Vitamins, and Fats & Oils. |
| What is obesity? | A body mass index (BMI) greater than or equal to 30. |
| What is a calorie? | The amount of energy required to raise the temperature of 1 g of water by 1 degree C. |
| How many kcals do Carbohydrates provide? | 4 kcal per gram |
| In what foods can you find carbohydrates? | Grains (wheat, rice, ect.), vegetables, fruits, and legumes. |
| How many kcals do Fats and Oils provide? | 9 kcal per gram. |
| In what foods can you find fats and oils? | Butter, margarine, vegetable oils. |
| How many kcals do Proteins provide? | 4 kcal of energy per gram |
| In what foods can we find Proteins? | Meats, dairy products, seeds, nuts, and legumes. |
| What kind of processes is water involved with? | Fluid balance, nutrient transport, nerve impulses, removal of wastes, muscle contractions, chemical reactions, ect. |
| How many calories are needed to be equal to a kcal? | 1,000 calories are equal to 1 kcal. |
| What is the scientific method for nutrition research? | Observation: describe the phenomenon, Create a hypothesis, Design, collect and analyze the data, and Generalize the findings, develop a theory. |
| What five components must be included on food labels? | 1. statement of identity, 2. net contents of the package, 3. ingredient list, 4. name and address of the food manufacturer, packer, or distributor, and 5. nutrition information. |
| What are the signals that prompt us to eat? | Nerve receptors in the stomach send signals to the hypothalamus to indicate if the stomach is full or empty. Blood glucose levels trigger the release of hormones called insulin and glucagon. |
| Describe the cell membrane. | It is composed of 2 layers of phospholipids, long lipid "tails" face each other toward the interior of the membrane, phosphate "heads" line the interior and exterior surfaces of the membrane, and cholesterol and proteins are embedded in the membrane. |
| What are some examples of organelle's role in the cell? | Mitochondria, Nucleus, Ribosomes, and Endoplasmic Reticulum. |
| What are the three processes food goes through when we eat it? | Digestion, absorption, and elimination. |
| What is mechanical digestion? | The physical breakdown of food. |
| What is the chemical digestion? | The enzymatic reactions that break down large food molecules. |
| What is the epiglottis? | |
| Describe the cell membrane. | It is composed of 2 layers of phospholipids, long lipid "tails" face each other toward the interior of the membrane, phosphate "heads" line the interior and exterior surfaces of the membrane, and cholesterol and proteins are embedded in the membrane. |
| What are some examples of organelle's role in the cell? | Mitochondria, Nucleus, Ribosomes, and Endoplasmic Reticulum. |
| What are the three processes food goes through when we eat it? | Digestion, absorption, and elimination. |
| What is mechanical digestion? | The physical breakdown of food. |
| What is the chemical digestion? | The enzymatic reactions that break down large food molecules. |
| What is the epiglottis? | It covers the opening to the trachea during swallowing. |
| What is the gastroesophageal sphincter? | It separates the esophagus from the stomach and prevents the flow of food from the stomach back into the esophagus. |
| What are peptic ulcers? | They are regions of GI tract that have eroded by HCL and pepsin. |
| What are some disorders related to digestion? | Food intolerance, food allergy, celiac disease, diarrhea, irritable bowel syndrome (IBS) |
| What is Amylose? | It is one of 2 starch fractions. It is made up of long unbranched chains of glucose units - often containing 1000-2000 glucose units. It is flexible enough to allow the molecules to twist into the shape of a helix. (10-20%) |
| What is Amylopectin? | It is one of two starch fractions. It contains random branches - often containing 24-30 glucose units. (80-90%) |
| Why do we need carbohydrates? | It is the primary fuel for the body - during rest and excercise. Low carbohydrate intake can lead to ketosis. |
| What is ketoacidosis? | The results when ketone bodies are found in the blood, making it too acidic. |
| How are carbohydrates digested? | Most of the carbohydrates are digested in the small intestine. First the Salivary amylase occurs, then the pancreatic amylase occurs. |
| How is blood glucose regulated? | Normal range of blood glucose = 70-110mg/dlblood. The two hormones, insulin and glucagon, control the level of glucose in the blood. |
| What is epinepherine? | "Fight or flight" secreted by adrenal glands, causes immediate glycogen breakdown, and causes increased glucose in blood. |
| How many carbohydrates is recommended in the diet? | The Recommended Dietary Allowance (RDA) is 130 g/day just to supply the brain with glucose. |
| What is the Adequate Intake (AI) of fiber? | 14 grams for every 1,000 kcal in the diet (25 g for women and 38 g for men per day.) |
| What is the role of fiber in reducing certain disease states? | It may reduce the risk of colon cancer, heart disease, enhance weight loss, help prevent hemorrhoids, constipation, and diverticulosis. |
| What are the differences between various sweeteners? | Nutritive sweeteners provide energy/calories -4 kcal/g. Sugar alcohols provide fewer e/cal - average of 2 kcal/g. Nonnutritive sweeteners provide no e/cal. ->Aspartame - equal (200x sweeter), Saccharine - Sweet 'N Low (300x), Sucralose - Splenda (600x) |
| What is the difference between nutritive and non-nutritive sweeteners? | Nutritive sweeteners provide energy and calories and non-nutritive don't supply any energy or calories. Non-nutritive sweeteners sweeten with much less volume than nutritive sweeteners. Except for Sucralose, you cannot cook with non-nutritive sweeteners |
| What is reactive hypoglycemia? | This results when too much insulin is produced after a meal and causes shakiness, sweating, and anxiety. |
| What is fasting hypoglycemia? | This results when too much insulin is produced even when the patient has not eaten. |
| How are dental carries formed? | They occur when bacteria collect in various areas of the teeth. The bacteria convert simple sugars to acids that can dissolve the tooth enamel causing dental caries. Can cause damage to the nerves and pain. Bacteria also produce plaque! |
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