Nutrition Exam 1

What is nutrition

the study of how food supplies nutrients to the body and affects health and life

Nutrition involves what processes

consumption or ingestion, digestion, absorption, metabolism, transport, storage, and elimination

What are nutrients

substances that elicit a biochemical or physiological function in the body (components in food)

An organism depends on what for survival and growth

nutrients

What are the 2 categories of nutrients

macronutrients and micronutrients

What are macronutrients

provide the essential properties an organism’s metabolic system requires in order to function

Macro = what

large, we need them in large quantities

What are the 5 macronutrients

protein, carbohydrate, fat, fiber, water

What are energy-yielding macronutrients

macronutrients that provide energy an organism requires for metabolism

What are the energy-yielding macronutrients

protein, carbohydrate, fat

What is energy

1 kilocalorie (kcal) is the amount of energy required to heat 1 Kg of H2) 1 degree C

What is energy from food measured in

kilocalories (commonly called a calorie)

What are the functions of carbohydrates

bodys preferred source of energy (should be consumed regularly), stored in the bidy as an energy reserve (small quantities in muscle or liver)

What are carbohydrate rich food sources

grains (rice, pasta, bread, oatmeal), beans and legumes, fruits and starchy vegetables, dairy, sweets and sugar rich foods

How many calories per gram do carbohydrates provide

4 calories per gram

What is the function of protein

can be an energy source but its primary function is to support cell and tissue growth, maintenance and repair, not our preferred energy storage (stored structurally in muscle or functionally as enzymes)

Protein can function as what

enzymes, hormones (structural base), antibodies (structural base), structural (collagen), maintains pH gradient

What are food sources of protein

seafood, meat, poultry, dairy products, soy products, egg and egg whites, beans, legume, whole grains, tofu, other soy products

How many calories per gram do proteins provide

4 calories per gram

What is fat

can be stored in limitless quantities in the body as an energy reserve (can be a buffer for excess calories)

What are the functions of fat

energy, insulation, padding, structural (brain 60% fat), immune system, absorption of fat soluble vitamins

What are food sources of fat

fatty fishes, meat and poultry, nuts and seeds, oils (olive, canola), butter, lard, avocados, dairy, packaged foods

How many essential fats are there

2 (linoleic acid and alpha linolenic acid, can make the rest)

How many calories per gram do fats provide

9 calories per gram (more nutrient dense)

What are the non-energy yielding macronutrients

fiber, water

What is fiber

not an energy source, has an important role in metabolism, particularly in digestion (feeds bacteria in GI)

What food sources are fiber

plant sources only, whole-grains, nuts and seeds, fruits and vegetables, and beans and legumes

What is water

contains no calories so not an energy source

How long can you survive without water

only a few days

What does you hydration status impact

nerve impulses, muscle contraction, nutrient transport, waste removal, regulation of body temp

What are micronutrients

we usually need them in small amounts (mg or μg)

What are the micronutrients

vitamins and minerals, they provide nearly no energy but are necessary for metabolism

What are vitamins

essential for releasing and using energy during metabolism, support body growth, development and maintenance and the operation of many essential functions

What are minerals

essential to energy metabolism, fluid regulation, body functions such as oxygen transportaion, structural part of the body

What are macrominerals

the body needs larger amounts of some minerals such as calcium

What are trace minerals

need only small amounts of them each day

Whats a dietitian (RD or RDN)

masters degree required, 1,000 hour internship required, national exam required, many states require licensure through the state medical board, 75 hours of continuing education required every 5 year

What is a nutritionist

no formal education required in some states, no practical experience required, no accreditation required, even individuals with degrees in nutrition may not use the term in many states

A dietitian can do what

provide medical nutrition therapy (MNT)

What can a nutritionist do

restricted to guide apparently healthy individuals using public domain information

What was a good resource for nutrition

dietary guidelines for americans (DGA), revised every 5 years, guidlines for the gen. population

Who writes the DGA

usda and hhs (the two departments lead the process, overseeing the scientific review and drafting the document), dietary guidelines adviosry comittee (group of independent scientific experts reviews the latest nutrition science and provides a scientific report to guide the guidelines)

Why are the 2026 chages at these organizations a concern

dietary guidlines advisory committee- the current panel have undue influence from the meat and dairy industries, scientifically questionable recommendations, other experts support parts of new DGA but want less industry buas and more focus on plant based diets

Whats good about the new guidlines

eat more fruits and veg, and heart healthy fats. eat real food, eat less processed foods and sugar sweetened beverages

Whats questionable about the new guidlines

eat more animal based protein and full fat dairy (main source of saturated fat- risk for heart health). reccommends butter and beef tallow as fat sources (high in sat. fat), eat less whole grains (at bottom of new pyramid)

What are reputable resources for general nutrition

.gov, .edu, recognized health clinics (mayo or cleveland), eatright.org, registered dietitians, some medical professionals

How are CHO used as fuel

maintain blood glucose levels for cellular function, need 45%-65%of our kcals from them (general public), > 18 hours without them causes you to use alternate fuel sources (protein from muscle or fat from adipose)

What are simple CHO

monosaccharides (glucose, fructose, galactose), disaccharides (sucrose, maltose, lactose)

What are complex CHO

polysaccharides (startches, fibers, glycogen)

What is the chemical composition of CHO

chain of carbon with hydrogen and oxygen, chemically sugar (suffix-ose)

Carbohydrates and sugar are what

synonyms

Where are mono/disaccharides in our diets

simple CHO quicer to digest, sucrose- table sugar, lactose- CHO in dairy, fructose- fruits, maltose-grains, peaches, pears, beer

What are polysaccharides-starches

amylose (resistant starch) and amylopectin, complex slower to digest, plant sources, grains, starchy vegetables

What are polysaccharides- fiber

plant soucres, complex, most are indigestible to humans, support GI health, provide bulk to facilitate bowel movement, diets high in fiber reduce risk of chronic disease, other health benefits

What are the 2 types of fiber

insoluble and soluble

What is insoluble fiber

does not dissolve in water, does not trap water

What is soluble fiber

soluble viscous, non fermented, soluble viscous fermentable, soluble non-viscous fermentable

How much CHO do you need a day

at least 25 grams per day, most americans average < 15 grams per day

How is CHO stored for energy

glycogen, animal storage form of dietary CHO, in liver, muscle

How is CHO absorbed and metabolized

mouth through mechanical breakdown and enzymes, pancreas through enzymes and hormones: insulin and glucagon

How is glucose absorbed by cells

cant enter without insulin (except for exercising muscle), insulin released from pancreas, glucose used for energy by cells

What is blood glucose regulation

hormones from the pancreas, insulin lowers blood glucose allows glucose to enter cells, glucagon increases blood glucose releases stored glycogen

What is the normal range for blood glucose

80-120 mg/dL, 120 mg/dL post meal, below 100mg/dL fasted (fasted/fed state determines hormones released to facilitate glucose regulation

What is tight regulation of blood glucose levels

high levels are damaging to other tissues, body wants homeostasis (avoids highs and lows), body rapidly regulates levels by sequestering glucose, cells for energy to perform work

Glucose is converted to what

glycogen for energy storage (focus for athletes), liver cells (90% stored), muscle cells (10% stored), excess glucose converted to adipose tissue (fat tissue)

What happens if you dont get enough CHO

convert protein or fat to CHO for fuel, CHO have a protein sparing effect, burn fat for energy (inefficient, produced waste-keytones)

How much protein do you need

10%-30% of our kcals

What happens if you dont get enough PRO

brittle hair and nails, feeling weak or hungry, increased illnesses/poor wound healing, mood changes or trouble thinking, muscle weakness, stress fractures

What happens to excess protein

excreted as waste, converted to adipose tissue, increased risk of kidney stones

What are the nine essential amino acids

phenylalanine, valine, threonine, tryptophan, methionone, histidine, isoleucine, leucine, lysine

Animal sources of proteins have what

high biological value, all essential amino acids, readily digestible and absorbable

What are plant based protein

quinoa (complete, contains all essential AA, HBV), soy (complete, contains all essential AA, HBV), hemp hearts (contains all essential AA, HBV)

How much fat do you need

20%-35% of Kcal

What happens if you dont get enough fat

signs of fat soluble vitamin deficiencies (night blindness, infertility, swollen gums, easy brusing, dry hair, loose teeth, drepression, muscle pain, blood clots under nails), depressed immune system, slow wound healing, hair loss, dermatitis, low energy

What happens if you get too much fat

stored as adipose tissue, increased risk of cardiovascular disease, cancer, cardiometabolic disease, inflammation, high BP, obesity

What is the stucture of fat

glycerol backbone, chains of carbon and hydrogen, triglyceride (glyceride, 3 fatty acid chains), diglyceride, monoglyceride

What are the types of fatty acids

each chain can be different, behave differently in our bodies, saturated, unsaturated (monounsaturated, polyunsaturated), trans

What is a saturated fatty acid chain

chain of carbon and hydrogen, carbon can form 4 bonds, each carbon in the chain has as many H molecules as possible

What are saturated fat food sources

solid at room temp, high intakes of saturated fat increases amount of LDL in body (increases risk of heart disease and weight gain), butter, palm oil, coconut oil, cheese, red meat, other fatty meats, high fat dairy

What are unsaturated fatty acid chain

chain contains at least one double bond, double bond causes “kink” in molecules

What is a monounsaturated fatty acid chain

chain contains one double bond

What are monosaturated fat food sources

liquid at room temp, increased HDL, decrease LDL, avocados, olive oil, fatty fish

What is polyunsaturated fatty acid chain

chain contains more than one double bond

Excess calories from any macronutrient causes what

adipose gain

What are dietary guidelines for americans

guidelines from USDA, for healthy americans older than 2 years, foundation of federal nutrition

Malnutrition is the result of what

poor diets and from disease states, genetic factors, or combinations of these causes

What is malnutrition

an imbalance between the nutrients the body requires for healthy function and nutrients consumed

What is primary malnutrition

dietary in origin (dietary intake)

What is secondary malnutrition

caused by a disease state, surgical procedure, or medication

What are the consequences of poor nutrition/overnutrition

higher risk of certain chronic diseases (obesity, heart disease, hypertension, high cholesterol, diabetes, cancer)

Dietary guidelines for americans in 2020 what was exceeded

refined grains, greatly exceeds limit

What are whole grains

healthier choice, retain bran layer (fiber and protein) and germ (vitamins and antioxidants)

Refined grains just have what

endosperm (white bread, rice pasta)

What is the USDA recommendation for grain intake

make half your grains whole grains, 2,000 calorie diet: 6 oz of grains per day

What are you looking for if its a whole grain product

must say whole grain, whole grain stamp or whole grain in ingredient list

What is multigrain

just means many grains not necessarily any whole grains, 100% wheat does not mean whole wheat

What does more fiber =

bran layer preserved, fiber delays digestion- slows glucose absorption

We are constantly overserved what

refined grains

Why do we over consume refined grains

grains are filling and inexpensive

What is the recommended limit of sat fat

limit it to 10% of calories but protein foods intake exceed limit (comes from high fat dairy and meat)