Exam I Review

Question 1

basic tenants of good nutrition

Answer 1

variety of foods, balanced across food groups + micro/macronutrients, adequate amounts to promote health, and moderation and not overindulging

Question 2

what is malnutrition, and what are the different types?

Answer 2

“bad nutrition”– people can either have undernutrition (deficiencies in energy, protein, vitamins, and minerals), or obesity (excess body fat, with the possibilities of nutrient deficiencies)

Question 3

what are the six classes of macronutrients?

Answer 3

carbohydrates, proteins, fats, water, vitamins, and minerals

Question 4

what are water-soluble vitamins?

Answer 4

water-soluble vitamins live in the water of the body. these include thiamin, niacin, vitamin b6, vitamin c, riboflavin, folate, pantothenic acid, vitamin b12, biotin, choline

Question 5

what are fat-soluble vitamins?

Answer 5

fat-soluble vitamins live in the fat of the body. these include vitamin a, vitamin e, vitamin d, and vitamin k

Question 6

what are major minerals?

Answer 6

major minerals are needed in the body in large amounts. they help with normal bodily functions. major minerals include calcium, chloride, magnesium, phosphorus, potassium, and sodium

Question 7

what are trace minerals?

Answer 7

trace minerals are needed in smaller amounts in the body. they also help with normal bodily functions. trace minerals include chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc

Question 8

what is the basic measure of energy in food?

Answer 8

kilocalories (kcal) = 1000 calories

Question 9

what is a DRI?

Answer 9

dietary reference intake: reflects scientifically based recommended intake levels. it is used for planning and evaluation diets for different groups or individuals. it was published by the food and nutrition board (FNB), as a way to prevent deficiency diseases. they serve as the current nutrient standard in the US and Canada.

Question 10

what is an EAR?

Answer 10

estimated average requirement: based on functional indicator of optimal health. it is based on the amount of nutrients needs of 50% of people in a life stage male/female group.

Question 11

what is an RDA?

Answer 11

recommended dietary allowance: basically, it is the EAR with an added “cush factor”–it is the amount meeting the needs of most people in a life stage, male/female group.

Question 12

what is an AI?

Answer 12

adequate intake: used when the EAR and RDA cannot be determined. it is the amount thought to be be adequate for most people.

Question 13

what is a UL?

Answer 13

tolerable upper level intake: it is used as the max amount of a macronutrient a person can intake without adverse effects on the body.

Question 14

what is an AMDR?

Answer 14

acceptable macronutrient distribution ranges: used for macronutrients to find the acceptable ranges for good health
fat: 20-35%
carbs: 45-65%
proteins: 10-35%

Question 15

what are the steps of the scientific method?

Answer 15

observation, question, testable hypothesis, compare results with predictions, reflect on the results and form new questions (can go back to form another hypothesis and restart process), accept/reject/modify hypothesis, peer review and publish results.

Question 16

what are the different methods used for research in nutrition sciences?

Answer 16

randomized controlled trials, epidemiological studies, and experimental model studies.

Question 17

what is a credible source of nutrition information?

Answer 17

trusty nutrition experts
registered dietitian nutritionist (RD/RDN)
professional with a well-advanced nutrition degree from a good institution
physicians (sometimes)
sites ending with .edu, .gov, etc.
sites referencing journals, experts, and data
NOTE: “nutritionist” has no legal definition

Question 18

what are the organs of the digestive system and what are their functions?

Answer 18

mouth: where food is taken into the body, the mouth also chews up food mechanically into smaller pieces.
esophagus: carries the food down to the stomach
stomach: adds gastric juices, acids, and enzymes to turn solid food to a semiliquid.
small intestine: breaks down nutrients, which are absorbed into the blood and lymph
large intestine: absorbs water and some vitamins and minerals, the rest of the waste is passed to the rectum for excretion.

Question 19

what is mechanical and chemical digestion?

Answer 19

mechanical: physical fragmentation of foods into smaller pieces via grinding of teeth, peristalsis, and segmentation

chemical: breaking down the chemical bonds of food via enzymes/gastric juices

Question 20

what are the features of the small intestine that increase its absorptive surface?

Answer 20

the intestinal walls have a brush border: a layer of villi (“hairs”) which each have their own microvilli

Question 21

what are the types of carbohydrates?

Answer 21

simple (monosaccharides), double sugars (disaccharides), complex (polysaccharides)

Question 22

what sugars falls under the categories of carbohydrates?

Answer 22

monosaccharides: glucose, fructose, galactose

disaccharides: maltose, sucrose, lactose

polysaccharides: starch (amylose, amylopectin), fiber, glycogen

Question 23

how do plants use photosynthesis to make CHO?

Answer 23

photosynthesis converts light energy into carbohydrates in plants (CO2 + water —-> oxygen + energy)

Question 24

what are the enzymes that digest CHO, and where are they located?

Answer 24

amylase: digests starch into shorter polysaccharides (located in the saliva and pancreas)
sucrase (sucrose to fructose and glucose), maltase (maltose to 2 glucose), and lactase (galactose to glucose) (located in the small intestine)

Question 25

what is an added sugar?

Answer 25

refined sugar added to processed food to make it more flavorful and increase calories. eating too much added sugar products can contribute to obesity and cause dental caries

Question 26

what is a whole grain and what are its parts?

Answer 26

whole grains are any wheat product where every part of the grain is still present. the parts are the bran (outer covering), the endosperm (the middle of the grain), and the germ (the tiny part inside the endosperm)

Question 27

what is fiber?

Answer 27

fiber is non-digestible CHO use in the body. there are many different types of fiber in the body, each with different functions. fiber is categorized by solubility in water: soluble fiber: creates a viscous substance in the body insoluble fiber: increase fecal matter

Question 28

what is glycogen?

Answer 28

glycogen is stored glucose in the liver and muscles liver: broken down to provide glucose to blood for short-term use muscle: broken down to fuel working muscles

Question 29

what are nutritive and non-nutritive sweeteners?

Answer 29

nutritive sweeteners: sweeteners that DO provide energy (0

Question 30

what are the four categories of lipids?

Answer 30

fatty acids, triglycerides, sterols, and phospholipids

Question 31

where are the four types of lipids found in the body?

Answer 31

fatty acids: food sources (both animal origin and tropical oils) triglycerides: used as insulation and protection for organs phospholipids: found in the cell membrane in both plants and animals, as well as plant and animals foods sterols: most prominent example is cholesterol, found in cell membranes as a stabilizer

Question 32

what food sources include different fats?

Answer 32

monosaturated: olives, nuts, avocados polyunsaturated: most vegetable oils saturated fats: animal origin and tropical oils EPA/DHA: fish/fish oil supplements trans fats: processed foods omega 3: fish omega 6: various oils (sunflower, soy, sesame)

Question 33

what is the function of cholesterol, and how does a person get it?

Answer 33

cholesterol is used to stabilize cell membranes and create compounds such as vitamin D, bile, and hormones. it can be made in the liver, or from animal sources (plant sterols do exist, however)

Question 34

what are the sources of saturated fats?

Answer 34

tropical oils and animal origins

Question 35

what are trans fats?

Answer 35

trans fats are usually found in foods as a by-product of processing. they are created when hydrogen is added to unsaturated fats (making them saturated with hydrogen). this is done to increase the shelf-life of foods (preventing rancidity). over consumption of trans fats can have negative health benefits. the process of hydrogenation takes a liquid oil and makes it solid at room temperature by altering the position of the double bonds.

Question 36

what is the FDA rule for labelling trans fats?

Answer 36

if the amount of trans fats in a food item is LESS than 0.5 grams of trans fats per serving, it can be listed as 0 grams on the nutrition label.

Question 37

what are the two essential fatty acids (EFAs)?

Answer 37

alpha-linoLENic acid (omega-3) linoLEIc acid (omega-6)

Question 38

what is the difference between omega-6 and omega-3 fatty acids

Answer 38

the difference lies in the location of the double bond. in omega-3s, it is on the 3rd bond, and on omega-6s, it is on the 6th bond.

Question 39

what makes protein structures different from other macromolecules?

Answer 39

protein structures include nitrogen, amino acid group, and a side chain

Question 40

what is the function of protein in the body?

Answer 40

provides structure, enzymes, hormones, antibodies, fluid balance, acid-base balance, channels/pumps, and transports molecules

Question 41

what happens if the shape of a protein is altered?

Answer 41

the protein will no longer function in the way it is intended to. in a worst case scenario, it can cause severe illness, such as sickle cell disease

Question 42

what are essential and non-essential amino acids?

Answer 42

essential: not produced in the body, so they need to be consumed via food (9 essentials) non-essential: produced in the body (11 non-essentials)

Question 43

what is an example of protein complementation?

Answer 43

combining an incomplete protein with a complete one: like rice and beans

Question 44

what is a limiting amino acid?

Answer 44

a limiting amino acid is a term used to describe the lowest count of an amino acid in an incomplete protein.

Question 45

what is a complete protein?

Answer 45

a protein that has all 9 essential amino acids

Question 46

what is an incomplete protein?

Answer 46

a protein that lacks all 9 essential amino acids

Question 47

what type of person would need more than the recommended amount of protein?

Answer 47

athletes and people 65+

Question 48

what does the body do with excess protein?

Answer 48

the body stores the extra as fat, and extra amino acids are secreted.

Question 49

what are some health concerns with excess protein?

Answer 49

excess protein intake can lead to heart disease, osteoporosis, cancer, obesity, and possible kidney burden.

Question 50

what is protein breakdown?

Answer 50

the sloughing off of proteins, and the conversion of proteins into waste products

Question 51

what is protein synthesis?

Answer 51

the creation of new protein in the body

Question 52

what is positive nitrogen balance?

Answer 52

when N(in) > N(out). this means that protein synthesis is greater than protein breakdown. for tissue to grow, less nitrogen must be excreted than what is taken in.

Question 53

what is nitrogen equilibrium?

Answer 53

when N(in) = N(out). this means that protein synthesis is equal to protein breakdown. in an active healthy adult, body weight and lean mass are not changing, so synthesis must equal breakdown.

Question 54

what is negative nitrogen balance?

Answer 54

when N(in) < N(out). this means that protein synthesis is less than protein breakdown. illness, aging, and inadequate dietary intakes can accelerate breakdown in comparison to synthesis.

Question 55

what is a high quality source of protein?

Answer 55

a high quality source of protein is a protein that contains all 9 essential amino acids. an example of a high quality protein would be eggs.

Question 56

what is a low quality source of protein?

Answer 56

a low quality source of protein is a food that doesn't have all 9 essential amino acids. an example of this would be processed meats.