Exam 1-4

Question 1

undernourished

Answer 1

• lack of energy, protein, and one or more essential nutrients
• leads to sickness, disease, and death

Question 2

over nourished

Answer 2

• too much energy(calories) or one or more essential nutrients
• can lead to sickness, disease, obesity, and death

Question 3

What is nutrition?

Answer 3

the science of food and how food nourishes our bodies and influences our health

Question 4

What are nutrients?

Answer 4

• chemicals found in foods that are critical to human growth

- both essential and non-essential nutrients

Question 5

essential nutrients

Answer 5

• nutrients that we have to eat because our bodies cannot make them
• without these our body becomes undernourished
• macronutrients vs. micronutrients

Question 6

non-essential nutrients

Answer 6

those nutrients that can be made by the body; they may often also be absorbed from consumed food.

Question 7

What’s the difference between an essential and non-essential nutrient?

Answer 7

Non-essential: the body can make the nutrient from other nutrients
Essential: Must come from diet and can’t be made from other nutrients

Question 8

What is the purpose of the Daily Reference Intakes (DRI)?

Answer 8

specific nutrient recommendations to prevent chronic diseases, daily recommendations for vitamins and minerals based on age and gender, meant for healthy population, aim for Recommended Dietary Allowance (RDA), do not exceed the Upper Limit (UL)

Question 9

Name the 6 classes of nutrients

Answer 9

1. Carbohydrate
2. Lipids (Fats and Oils)
3. Protein
4. Vitamins
5. Minerals
   And
6. Water

Question 10

Carbohydrate

Answer 10

composed of C,H,O
major source of fuel for central nervous system and muscles during exercise
classified as either simple or complex
4 cal/g

Question 11

Lipids (fats and oils)

Answer 11

Composed of C,H, and few O
triglyceride is the major form of lipid
4 categories: Saturated fats, trans fat, monounsaturated fats, and polyunsaturated fats (essential)
9 cal/g

Question 12

Proteins

Answer 12

Composed of C, H, O and N
makes up bones, muscles, other tissues
basic unit is amino acid: 9 essential amino acids and 11 nonessential amino acids
4 cal/g

Question 13

Vitamins

Answer 13

Composed of various elements
vital to life, participate in metabolic pathways
2 categories: fat soluble and water soluble
needed in tiny amounts, no calories

Question 14

Minerals

Answer 14

some contribute to body structure (Ca)
2 categories: Trace minerals (need <100 mg)
needed in tiny amounts, no calories

Question 15

Water

Answer 15

solvent, lubricant, medium for transport, chemical processes, and temperature regulator
makes up majority of body (60%)
yields no calories

Question 16

Macronutrients

Answer 16

1. Carbohydrate
2. Lipids (Fats and Oils)
3. Protein

Question 17

Micronutrients

Answer 17

1. Vitamins

2. Minerals

Question 18

Vitamin Categories

Answer 18

Fat soluble and water soluble

Question 19

Mineral Categories

Answer 19

trace minerals and major minerals

Question 20

Calculate the total calories from a food when given the amount of carbohydrate, protein and fat.

Answer 20

sample:

CHO: 15g x 4 kcal/g = 60 kcal
PRO: 3g x 4 kcal/g = 12 kcal
FAT: 1g x 9 kcal/g = 9 kcal
TOTAL: 81 kcal, rounded down to 80

Question 21

A 24 hour diet recall reveals that 400 grams of carbs, 70 grams of fat and 68 grams of protein were consumed. How many total calories would that be and what % of calories came from carbs, fat and protein (bases on 2,502 cal diet)?

Answer 21

carbs-1600, 64%
fat-630, 26%
protein-272, 11%

Question 22

How does the DSHEA classify nutritional supplements? What role does the FDA have in regulating supplements?

Answer 22

Dietary Supplement Health and Education Act (DSHEA) classifies nutritional supplements by saying vitamins, minerals, amino acids, and herbal remedies are “food”
FDA cannot regulate “food” as heavily as additives and drugs

Question 23

epidemiology

Answer 23

epidemiology the study of diseases in populations. has three types of studies: cross sectional, case control, and cohort

Question 24

What are the 3 components of a healthy diet

Answer 24

appropriate calories, appropriate eating schedule, and balanced diet

Question 25

what are the rules for combining balance and moderation?

Answer 25

making choices from all 5 groups and choosing the more nutrient dense most of the time, understanding the recommended portions

Question 26

nutrient density

Answer 26

comparison of vitamin and mineral content to number of kcals, food that has a smaller number of calories but contains many vitamins and minerals would be nutrient dense

Question 27

Empty calories

Answer 27

provides kcals and few to no other nutrients and isnt filling, usually mostly sugar/fat, doesn't have to be completely sugar and fat free, high calorie food also called energy dense

Question 28

what are 3 tools the government provides to help guide healthy eating?

Answer 28

1. dietary guidelines-advice as to what USA should eat, info used for myplate guidelines (ex-school lunches), re-issued every 5 years 2. food labels 3. my healthy plate

Question 29

what nutrients are required to be listed on the food label, including the 2 vitamins and 2 minerals

Answer 29

fat, saturated fat, protein, cholesterol, CHO, fiber, sodium, and potassium. vitamins-A and C minerals- Ca and Fe

Question 30

in what order are the ingredients listed on food packaging?

Answer 30

descending order by weight

Question 31

list the 5 myplate food groups

Answer 31

fruits, grains, vegetables, protein, and dairy

Question 32

Grains

Answer 32

choose whole grains, corn, beans, peas correct portion is 1 slice bread, 1/2 cup cooked rice/pasta/cereal, 6-9 serving/day nutrients common are carbs, folate, niacin, riboflavin, thiamin, Fe, Mg, and fiber

Question 33

Fruits

Answer 33

choose fresh or frozen 3-5 servings/day, 1 medium sized fruit, 1 cup fruit/juice, 1/2 cup dried fruit nutrients common are carbs, vitamin c and a, K, and fiber

Question 34

Vegetables

Answer 34

choose fresh or frozen (emphasis on brightly colored veggies) at least 3/day, 1 cup raw/cooked/juice, 2 cups leafy greens nutrients common are vitamin c and a, folate, Mg, K, and fiber

Question 35

Dairy

Answer 35

choose skim or 1% milk/cottage cheese, no fat yogurt (creamy) 3-4 servings/day, 1 cup milk/yogurt/cottage cheese/ice cream, 1 slice cheese nutrients common are protein, Ca, Mg, riboflavin, vitamins B12 and vitamins A and D when fortified

Question 36

Protein

Answer 36

choose lean meat/poultry, fish,tofu, nuts, beans, and seeds 5-7n oz/day, 1 oz meat, 1 egg, 1/4 cup beans, 1 tbs PB, nutrients common are protein, Fe, Zn, niacin, thiamn, B6,B12, Mg, K

Question 37

which hormones are responsible for lowering and raising blood glucose levels?

Answer 37

insulin

Question 38

Type 1 Diabetes

Answer 38

Genetic link, typically diagnosed at under 30, possibly caused by an autoimmune disorder causing beta cell destruction leading to absolute insulin deficiency, insulin injections are required and CHO counting and exercise

Question 39

Type 2 Diabetes

Answer 39

90-95% of all cases, non-insulin dependent to start, defective insulin to compensate and leads to beat cells failure, treat by meds/weight loss/exercise

Question 40

what are the potential long term complications of diabetes?

Answer 40

Damage to the arteries in kidneys, eyes, nerves (particularly in feet and lower legs), increased chance of clogged arteries, poor circulation which leads to poor would healing (severe foot sores and gangrene can result in amputations)

Question 41

What is the glycemic index? Describe the relationship between a high glycemic index food, blood sugars and insulin levels.

Answer 41

Glycemic index is a measure of how quickly blood sugar levelys (glucose in blood) rises after eating a particular type of food. Glycemic index is based on the idea that carb based foods digesting into glucose quickly isn't healthy. This results in temp high levels of glucose in bloodstream which causes the pancreas to release large amounts of insulin. Insulin's job is to lower blood sugars

Question 42

Identify the various types of foods that are considered carbohydrates.

Answer 42

Grains, Cereals, pasta, potatoes, rice, beans, sweets, regular sodas, fruits/fruit juices, fiber and high fiber foods like lettuce and other salad veggies.

Question 43

List the Monosaccharides

Answer 43

Glucose, fructose, galactose

Question 44

Which organ do the monosaccharides travel to after they enter the blood?

Answer 44

liver

Question 45

Name the disaccharides and which mono's make up the disaccharides

Answer 45

Maltose (Glucose + Glucose) Sucrose (Glucose + Fructose) Lactose (Galactose + Glucose)

Question 46

Name the 3 forms of complex carbohydrates.

Answer 46

Oligosaccharides- raffinose & stachyose - found in beans and legumes, not digested very well in small intestine, digested by bacteria in large instine Polysarrcharides- starch & glycogen Dietary Fiber- soluble and insoluble

Question 47

What are amylose and amylopectin? Which is used as a thickener in foods?

Answer 47

2 kinds of starch. Amylose is a straight chain polymer. Amylopectin is a highly branched polymer often used as a food thickener (shown as modified starch in ingredients list)

Question 48

What's the difference between glycogen and starch? Name the 2 places the body stores glycogen?

Answer 48

Starch contains 3,000 or more glucose molecules bound together and doesn't contain any of the other monosaccharaides, the structure is a either occasionally branched (amylopectin) or unbranched chains (amylose). Glycogen has a very branched structure that allows for more end sites for enzyme action and quicker availability of individual glucose molecules, it is stored in the liver and muscles.