Nutrition Basics: Chapters 1–3 (Review Notes)

A comprehensive set of practice questions covering key concepts from Chapters 1–3 of the nutrition notes.

What are the factors that influence our food choices?

Flavor, texture, and appearance; early influences; eating behaviors and food availability; marketing and advertising; restaurant dining; time and convenience; cost and economics; sustainability; nutrition.

How do hunger and appetite differ in how they influence our desire to eat?

Hunger is a physiological, internal drive regulated by internal cues; appetite is a psychological, external influence often triggered by sight or smell and can occur without obvious hunger.

What factors influence satiety?

Satiety is the feeling of fullness; as nutrients rise in the blood, the satiety center is stimulated, reducing the desire to eat after a meal.

How do we define nutrition?

Nutrition is the process by which the body ingests, digests, absorbs, transports, uses, and excretes food substances.

What are the six classes of nutrients?

Carbohydrates, lipids, proteins, vitamins, minerals, and water.

What are the macronutrients?

Carbohydrates, proteins, lipids (fats).

What nutrients provide energy (calories)?

Carbohydrates, lipids, and proteins.

What are the three general functions of nutrients in the body?

Provide calories for energy; support growth, development, and maintenance; help keep body functions running smoothly.

What are the energy (calorie) values for each of the energy nutrients?

Carbohydrates ≈ 4 kcal/g; Lipids ≈ 9 kcal/g; Proteins ≈ 4 kcal/g.

What are the six steps used in the scientific method?

Make observations that generate questions; formulate hypotheses; review current literature; design studies and collect data; analyze data and draw conclusions; share results (and conduct more research).

Eating what foods/beverages should be reduced to reach and maintain good health?

Added sugars, saturated fat, and sodium.

What are some diet, physical activity, and lifestyle recommendations for health promotion and disease prevention?

Consume essential nutrients including fiber while moderating calories, solid fat, and added sugars; minimize alcohol; drink 9–13 cups water daily; engage in at least 150 minutes of activity per week; get 7–9 hours of sleep; manage stress; avoid tobacco and illicit drugs; use prescribed meds prudently.

What do variety and moderation mean, and how do they work together to result in a healthy diet?

Variety means choosing foods from all groups; moderation means watching portion sizes and overall intake; together they support balance and nutrient adequacy.

What does nutrient density mean?

The ratio of a food’s nutrient content to its calorie content; a favorable nutrient density means the food contributes more nutrients relative to its calories.

How do nutrient density and energy density differ?

Nutrient density = nutrients per serving ÷ calories per serving; energy density = calories per serving ÷ weight (or volume) of the serving.

How to tell if nutrition advice is reliable?

Follow a healthy dietary pattern throughout life; customize with preferences and budget; focus on nutrient-dense foods within calorie limits; limit added sugars, saturated fat, sodium, and alcohol.

How many minutes of moderate-intensity physical activity are advised per week for adults and for kids?

Adults: 150–300 minutes per week; Children/adolescents: at least 60 minutes per day.

What is MyPlate?

A visual guide that reminds how to build a healthy plate at mealtimes.

What are the five major food groups represented on MyPlate and the goal of MyPlate?

Fruits, Vegetables, Grains, Protein, Dairy; goal is to guide balanced eating by including all groups and choosing nutrient-dense options.

What strategies support making choices that matter for healthier eating?

Choose eating patterns low in saturated fat, sodium, and added sugars; make small, sustainable changes; focus on patterns that fit individual preferences and lifestyle.

What are the main differences between undernutrition, malnutrition, desirable nutrition, and overnutrition?

Undernutrition: not enough intake; Malnutrition: undernutrition, vitamin/mineral deficiencies, overweight/obesity, and diet-related diseases; Desirable nutrition: balanced intake; Overnutrition: intake greatly exceeds needs.

What are the ABCDE steps used in assessing nutritional status?

Anthropometric, Biochemical, Clinical, Dietary, Environmental assessments.

How do you read a food label, including the ingredients list?

Check serving size and servings per package; review calories per serving; use % Daily Value to judge nutrient sources (5% or less = low, 10–19% = good, 20%+ = rich); note health/nutrient claims and structure/function claims.

What is the Dietary Supplement Health and Education Act of 1994 (DSHEA) about?

DSHEA classified vitamins, minerals, amino acids, and herbal remedies as foods.

Describe three ways essential nutrients support cell functions.

Carbohydrates provide immediate energy; fats store energy for longer-term needs; vitamins and minerals are stored in the liver, glands, and bones and support various functions.

What are the primary tissue types?

Epithelial tissue, connective tissue, muscle tissue, nervous tissue.

What organs are included in the cardiovascular system and what are its functions?

Heart, blood vessels, and blood; transports nutrients, wastes, hormones, and gases; helps regulate blood pressure.

What are the components and functions of the lymphatic and immune systems?

Lymphatic: lymph, lymphocytes, vessels, nodes; removes foreign substances from blood/lymph. Immune: white blood cells, lymph tissue, spleen, thymus; defense against pathogens; produces white blood cells.

What are the components and functions of the urinary system?

Kidneys, urinary bladder, ducts; removes waste, regulates pH and chemical/water balance.

What are the components and functions of the nervous system?

Brain, spinal cord, nerves; detects sensation, controls movements, and governs physiological and intellectual functions.

What organs are part of the endocrine system and what are its functions?

Hypothalamus, pituitary, thyroid, thymus, pancreas, adrenal glands, gonads; regulate metabolism, growth, reproduction via hormones.

What are the organs of the digestive system and their main functions?

Mouth, esophagus, stomach, intestines, plus liver, gallbladder, pancreas; mechanical/chemical digestion, nutrient absorption, waste elimination; supports immune defense.

What does the integumentary system do?

Protects the body, regulates temperature, prevents water loss, and synthesizes vitamin D.

What does the skeletal system do?

Protects organs, supports the body, enables movement, produces blood cells, stores minerals.

What does the muscular system do?

Produces movement, pumps blood (heartbeat), generates body heat; propels food and maintains posture.

What does the respiratory system do?

Exchanges oxygen and carbon dioxide; helps regulate blood acid-base balance.

What does the reproductive system do?

Gonads produce sex hormones; sexual maturation and reproduction; in females, mammary glands produce milk.

What moves the food bolus down the GI tract?

Peristalsis — coordinated muscular contractions propel food.

What prevents food from falling too fast into areas of the GI tract?

Lower esophageal (cardiac) sphincter prevents reflux by closing the entry to the stomach.

How are the kidneys involved in health?

They continuously filter blood to remove waste and regulate composition and balance.

Which nutrient is the brain's preferred fuel?

Glucose.

Where are the majority of nutrients absorbed?

Small intestine.

What is energy density and how is it calculated?

Energy density compares calories to weight/volume: calories per serving ÷ weight (or volume) of the serving.

What factors influence American diets in a negative way?

High cost of healthy foods; convenience/time constraints; stress and emotion.