Nutrition Exam 1

Chapters 1-6

Healthy BMI category range

$$18.5 - 24.9$$

Overweight BMI category range

$$25.0 - 29.9$$

Obese BMI category range

$$30.0 - 39.9$$

Primary limitation of Body Mass Index (BMI)

It evaluates weight relative to height but fails to assess body composition, which can lead to misclassifying muscular individuals as overweight.

Proportion of adult deaths in the United States caused by chronic disease

6 out of 10 ($60\%$)

Percentage of the available food supply comprised of ultra-processed foods (UPFs)

$$73\%$$

Energy yield per gram of carbohydrate

$$4\,\text{kcal/g}$$

Energy yield per gram of protein

$$4\,\text{kcal/g}$$

Energy yield per gram of lipid

$$9\,\text{kcal/g}$$

Estimated Average Requirement (EAR)

The average daily nutrient intake level estimated to meet the nutritional needs of $50\%$ of healthy individuals in a particular life stage or gender group.

Recommended Dietary Allowance (RDA)

The daily dietary intake level sufficient to meet the nutrient requirements of nearly all ($97\% - 98\%$) healthy individuals in a group.

Tolerable Upper Intake Level (UL)

The maximum daily intake of a nutrient that is unlikely to pose adverse health risks to almost all individuals in the general population.

Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates

$45\% - 65\%$ of total daily calories

Acceptable Macronutrient Distribution Range (AMDR) for lipids

$20\% - 35\%$ of total daily calories

Acceptable Macronutrient Distribution Range (AMDR) for proteins

$10\% - 35\%$ of total daily calories

Recommended maximum daily intake of sodium

$$1500\,\text{mg/day}$$

Recommended daily limit for added sugars in women

No more than $6\,\text{tsp/day}$

Recommended daily limit for added sugars in men

No more than $9\,\text{tsp/day}$

Disaccharide formed by glucose and fructose

Sucrose

Disaccharide formed by glucose and galactose

Lactose

Disaccharide formed by two glucose units

Maltose

Storage form of carbohydrate found in the human liver and muscles

Glycogen

Pancreatic hormone secreted in response to elevated blood glucose levels

Insulin

Pancreatic hormone secreted in response to low blood glucose levels

Glucagon

Three major structural classes of lipids

Triglycerides, phospholipids, and sterols

Basic molecular structure of a phospholipid

A glycerol backbone attached to two fatty acids and one phosphate group

Essential fatty acids in the human diet

Polyunsaturated fatty acids, specifically Omega-3 and Omega-6

The three branched-chain amino acids (BCAAs)

Leucine, isoleucine, and valine

Current Recommended Dietary Allowance (RDA) for adult protein intake

$0.8\,\text{g/kg}$ of body weight per day

Food desert

A geographic area with limited access to affordable, fresh, and nutritious foods

undernourishment

refers specifically to a quantitative deficit in caloric and nutrient intake

EAR

Estimated Average Requirement

RDA

Recommended daily allowance

EER

estimated energy requirement

DRI

dietary reference intakes

AMDR

acceptable macronutrient distribution ranges

malnourishment

encompasses all forms of poor nutrition, including deficiencies, imbalances, and excesses

functions of a protein

cell growth/repair/maintenance, enzymes and hormones, fluid and electrolyte balance, nerve function, blood clotting/wound healing, nutrient transport and storage

choosing a quality protein bar/powder

cal/protein ratio: 25% of total calories = 10-20g protein

Sugar <6-8g

at least 3g fiber

Includes all essential amino acids in a powder

3rd party tested

limited sweetners and mostly whole foods

protein

large, complex molecules found in tissues of all living things

lipids found in the body

polyunsaturated, monounsaturated, saturated, trans,

lipids

large, diverse group of molecules that are insoluble in water

fats

the lipid content of diets and foods

how are proteins made

peptide bonds join amino acids to form di/tri/oli/polypeptides, gene expression, transcription, translation, protein synthesis, protein turnover

transcription

messenger RNA copies genetic info from DNA in nucleus

translation

genetic info carried by mRNA is translated into the amino acid sequence of a protein at ribosome

protein synthesis

process of transcription and translation that makes protein chains, all essential amino acids must be available to the cell

protein turnover

continuous process in which cells synthesize new proteins and degrade old or damaged ones

animal protein sources

beef, pork, poultry, fish, milk, eggs, wild game

plant protein sources

quinoa, buckwheat, hemp seeds, chia seeds, soy

transamination

transfer of amine group from an essential amino acid to a different acid group and side chain (R group)

conditionally essential amino acid

nonessential amino acid becomes essential

omega 6 fatty acid

linoleic acid, found in vegetables and nut oils

omega 3 fatty acid

alpha linoleic acid, found in dark green leafy vegetables, soy/flax seeds, walnuts

omega 9

considered ‘good fats’ as their intake promotes a healthy heart, nonessential nutrient

sugar

composed of fructose/glucose molecules, 4cal/g, sweeter, more easily digested and absorbed, promotes tooth decay

sugar alcohol

has a hydrogen atom that replaces an oxygen atom, 2-3cal/g, less sweet, less easily digested and absorbed, does not promote tooth decay

ketosis definition

occurs when carb intake is too low to supply glucose to the brain

ketosis

low level of ketones in the blood, normal bodily process, safe function of a low carb keetogenic diet

ketoacidosis

extremely high level of ketones in the blood, can turn the blood acidic (deadly if untreated), occurs in diabetics who don’t take enough insulin/aren’t well

gluconeogenesis

occurs when the diet doesn’t provide enough carbs, body makes its own glucose from the breakdown of proteins, can cause serious damage and proteins cannot be used for normal functions

glycemic load

considers the amount of food eaten

glycemic load equation

(grams of carbs in a serving x glycemic index)/100

glycemic index

tool used to promote better blood sugar management, classified as low/medium/high and ranked 0-100

high GI

foods high in refined carbs and sugar

low GI

foods high in protein, fat, fiber

carbs vs fat use in light exercise

87.5% fat, 12.5% carbs

carb vs fat use in moderate exercise

55% fat, 45% carbs

carb vs fat use in intense exercise

33% fat, 67% carbs

condensation

links 2 monosaccharides, releases water

hydrolysis

breaks a disaccharide into 2, uses water

nonessential amino acids

Alanine, Arginine, Asparagine, Aspartate, Cysteine, Glutamate, Glutamine, Glycine, Proline, Serine, Tyrosine