Learn: Fundamentals of nutrition - exam 1

In addition to food and drink, what is another source of water for the body?

Another source of water is the metabolism - water is a byproduct

Which nutrients are classified as macronutrients?

Fats, Protein, Carbohydrates and water

Which nutrients are classified as micronutrients?

Vitamins and minerals

What is the main difference between macronutrients and micronutrients?

Macronutrients are needed in large amounts while micronutrients are neeed in smaller amounts.

Which nutrients are "energy yielding" nutrients? What does "energy yielding" mean?

Carbohydrates, fats and protein are energy yielding. This means that these nutrients provide the body with energy to move and preform its functions.

The energy-yielding nutrients are primarily made up of which elements?

Carbon, Hydrogen and Oxygen. Protein is the only one that contains Nitrogen.

What are the 2 major types of carbs

simple and complex

Monosaccharides. give examples

one sugar molecule (SIMPLE CARB) - glucose, fructose, galactose

Disaccharides

two sugar molecules (SIMPLE CARB) - maltose, sucrose and lactose

Polysaccharides. what are the 2 groups? give examples.

multiple sugar molecules (COMPLEX CARB)

digestible and indigestible

starches and fiber

What are the main functions of digestible carbohydrates?

provide energy

prevent the usage of protein for energy

prevent ketosis.

What are the main functions of indigestible carbohydrates?

promote bowel health

reduce risk of obesity

help control blood glucose

reduce cholesterol absorption.

What is the major form of fat in food and source of energy for the body?

triglycerides.

saturated fat

solid at room temp

found in animal sources

raises cholesterol levels

can lead to cardiovascular disease

Unsaturated fat. what sources provide it?

has one double bond

liquid at room temp

found mainly in plant sources

healthier than saturated fats

identify food sources of saturated fatty acids (both plant and animal).

Animal sources - beef, pork, lamb, butter

Plant sources - coconut oil, palm oil, palm kernel oil

essential nutrient

a nutrient that cannot be made in the body and needs to be consumed

what are the two main types of essential fatty acids

ALPHA-LINOLENIC ACID and LINOLEIC

HYDROGENATION

process that creates trans fats by adding hydrogen to carbon chains of unsaturated fats.

What are the main functions of triglycerides in the body?

providing energy

insulating and cushioning organs

helping the body transport nutrients.

what are the 2 ways amino acids are supplied to the body.

consuming foods that contain protein

and by cell synthesis.

Complete proteins. where are they found?

contain all essential amino acids. Found in animal protein-except gelatin

Incomplete proteins. where are they found?

DON'T contain all essential amino acids. Found in plant proteins - except quinoa and soy.

What are the main functions of protein in the body?

enforce structure/make up components of the body (bone, muscles)

also makes up blood, cell membranes, enzymes, and immune factors.

Which vitamins are more likely to cause toxicity? (fat-soluble or water-soluble)

water-soluble

Which vitamins are more likely to be destroyed by cooking? Are minerals destroyed by cooking?

Fat soluble vitamins are more likely to be destroyed by cooking. Minerals are not destroyed by cooking

what are the major groups of Minerals

MAJOR MINERALS and TRACE MINERALS

1g of alcohol contains how many calories?

7

Which vitamins are fat-soluble?

A, D, E, and K

Which vitamins are water-soluble?

vitamin C and the B vitamins

what are some examples of minerals?

calcium, sodium, sulfur, zinc, iron etc.

What are the main roles (functions) of water in the body?

dissolve substances

lubricate (joints)

transport nutrients

regulate body temp.

In addition to food and drink, what is another source of water for the body?

Another source of water is the metabolism - water is a byproduct

Our appetite and food choices are based on many factors. Be able to identify examples.

Flavor, texture, appearance

Culture/religion

Lifestyle

Routines/habits

Environment

food marketing

Health/ nutrition concerns or beliefs/knowledge

What are some of the factors that influence an individual's food and nutrient needs? In other words, what personal characteristics influence needs?

life stage/age, weight, lifestyle, if a person is pregnant or lactating.

What do the letters in DRI stand for? what does it mean?

DRI stands for Dietary reference intake

DRIs are set for life stages and should be applied to an average of several days rather than a single day.

there are 5 types

EAR

Estimated Average Requirements

Average nutrient need for groups of people. Requirements meet the needs of 50% of healthy individuals.

ONLY ONE FOR GROUPS

RDA

Recommended dietary allowances.

set higher than average needs and are based off of EARS.

They are sufficient to meet the needs of nearly all healthy individuals 97-98% and try to prevent chronic disease.

NOT SET FOR FAT.

AI

Adequate intake

Should cover 97-98% of people

Can be used for individuals.

what do the letters UL stand for? what is it?

maximum daily intake amounts of nutrients that are not likely to cause adverse health effects NOT A NUTRIENT GOAL

Set for 97-98% of individuals

EER

Estimated energy requirements

average daily calorie need for each life stage GROUP

Calculated with an equation

Based on height, age, gender, physical activity.

What are the food groups in MyPlate?

Vegetables, fruit, protein, dairy, grains

What do the letters in AMDR stand for? what are the percentages of calorie ranges for each?

Acceptable Macronutrient distribution ranges.

FAT - 20-35%

PROTEIN - 10-35%

CARBOHYDRATES - 45-65%

What is the main purpose of the Dietary Guidelines for Americans (DGAs)? (Such as chronic disease risk vs. other diseases?)

designed to meet nutrient needs while reducing the risk of obesity, hypertension, cardiovascular disease, type 2 diabetes, osteoporosis, alcoholism, foodborne illness.

What are the Dietary Guidelines for the following? Vegetables, Fruits, Grains, Dairy, and protein foods

Vegetables - eat variety (dark green, red, orange, legumes, starchy and other)

Fruits - whole fruits

Grains - whole grains

Dairy - fat free or low fat

Protein foods - variety (seafood, lean meats, poultry, eggs, legumes, nuts, seeds, soy products)

what are the DGAs for Added sugars, Saturated fats, Sodium, Alcohol, Foods versus dietary supplements

Added sugars - less than 10% calories

Saturated fats - less than 10% of calories

Sodium - less than 2300 mg

Alcohol - moderation 1 cup for women and 2 cups for men

Foods versus dietary supplements - nutrients should primarily be consumed in the form of food, not supplements

What is the reference calorie intake for calculating percent Daily Values on Nutrition Facts labels?

2000 calories

What are the key food-related behaviors addressed by the MyPlate recommendations? Consider how a person can put the recommendations into action.

The key food related behaviors are balancing calories, foods to increase, and foods to reduce. They can put these behaviors into action by paying attention to serving size, eating a variety of foods and eating everything in moderation.

On the current food labels, what does % DV represent? What do the letters DV stand for?

The % Daily Value represents the percent of certain nutrients that is in a serving of the specific food, based on a 2000 calorie diet.

Nutrient content claims

describes nutrients in a food. FDA must approve

Specific nutrients are required by the FDA on Nutrition Facts Panels. What is the main reason why these specific nutrients are required?

they are most closely associated with health issues in the U.S.

Structure/function claims

describes how a nutrient affects body structure and/or function. Does not have to be FDA approved.

Health claims

describes the relationship between disease and a nutrient and/or food. Must have strong scientific argument and use "may" or "might". Needs to be FDA approved.

lower esophageal sphincter (LES)

prevents stomach contents from moving back into esophagus

What are the main functions of sphincters?

The sphincters control flow of food/contents by...

1. preventing contents from moving through GI tract too quickly

2. allow thorough mixing with digestive secretions

3. help propel food

4. prevent food from back tracking

State and identify each of the five sphincters.

1. lower esophageal sphincter (LES)

2. pyloric sphincter

3. Hepatopancreatic sphincter

4. lleocecal valve

5. Anal sphincter

pyloric sphincter

control flow of stomach contents into small intestine

Hepatopancreatic sphincter

controls flow of bile and pancreas juice from bile and pancreatic ducts into small intestine

lleocecal valve

prevents contents of large intestine from going back into small intestine

Anal sphincter

prevent defecation until person wants to

The stomach is divided in three main sections. What are they named?

Fundus, body, antrum

Bolus

when food is chewed up and mixed with saliva

The small intestine is divided into three main sections. What are they named?

Duodenum, jejunum, ileum

The large intestine is divided into three main sections. What are they named?

Colon, rectum, anus

What organs are accessory organs in the process of digestion and absorption? What does the term "accessory" mean?

Accessory means that these organs don't actually move through them

The accessory organs are the liver, gallbladder and pancreas

Chyme

acidic fluid of partially digested food and digestive enzymes; when food is soft, broken down and easily absorbed

Where does most of the digestion and absorption occur?

small intestine

Villi

hair-like structures located in the small intestine, they make mucus, help absorb nutrients and create cells that make digestive enzymes

Peristalsis

muscle contractions throughout the GI tract that help move food along

Enterocytes

located on the villi in the small intestine, they secrete enzymes and absorb nutrients

Gastric juice

substance that helps break down food; it is secreted in the stomach when we see, smell or taste food.

Nutrients absorbed in the small intestine are delivered to two circulatory systems. What are the two circulatory systems?

Cardiovascular and lymphatic systems

Water soluble nutrients are transported by which circulatory system?

Cardiovascular system

Fat soluble nutrients are transported by which circulatory system?

Lymphatic system

After water soluble vitamins are absorbed in the small intestine, they are transported to which organ? What are the main roles of this organ in the process of digestion?

After absorbed in the small intestine, water soluble vitamins are transported to the liver. The liver metabolizes, stores and sends nutrients into circulation.

What is maltose?Give examples of food sources

Disaccharide. Alcoholic drinks and seeds

What is Lactose? Give examples of food sources

Disaccharide.

Milk

What is Fructose? Give examples of food sources

Monosaccharide.

Fruits, veggies, honey high fructose corn syrup

What is galactose? Give examples of food sources

Monosaccharide. Forms milk sugar when combined with glucose

What is Sucrose? Give examples of food sources

Disaccharide. Table sugar