nutrition exam 1

How do daily food choices impact health?

Each choice has a small effect but significant cumulative effects over years, impacting overall wellness.

What are some positive lifestyle choices that enhance health?

Positive lifestyle choices include nutritious eating, regular physical activity, and stress management.

What is the result of poor lifestyle choices?

Poor lifestyle choices increase the risk of developing diseases.

What is the most dominant influence on food choice?

Taste is the most dominant influence on food choice.

List three factors that influence food choices.

Convenience, culture, and cost.

What are the responsibilities of nutrition professionals to their clients?

They make clients aware of benefits of positive health choices, help discover best food choices, and serve as role models for healthy behaviors.

What are the three principal types of foods?

Whole foods, processed foods, and ultra-processed foods.

What are whole foods?

Whole foods include fruits, vegetables, and seafood.

What are processed foods?

Processed foods include items like milk and cheese.

What are ultra-processed foods?

Ultra-processed foods include chicken nuggets and convenience foods.

What are nutrients?

Materials found in foods used by the body to provide energy, promote growth, and repair tissues.

What are the six classes of nutrients?

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

What are essential nutrients?

Nutrients that must be obtained from food sources because the body cannot produce sufficient quantities.

What is the difference between organic and inorganic nutrients?

Organic nutrients contain carbon (e.g., carbohydrates, proteins, fats), while inorganic nutrients do not (e.g., minerals, water).

How do macronutrients provide energy?

Carbohydrates, proteins, and fats provide energy during metabolism and must be replenished daily.

What is the energy content of protein per gram?

4 kcal/gram.

What is the energy content of carbohydrates per gram?

4 kcal/gram.

What is the energy content of fat per gram?

9 kcal/gram.

What is the energy content of alcohol per gram?

7 kcal/gram.

What happens to unused energy in the body?

Unused energy is rearranged into storage compounds, primarily body fat.

What is energy density?

Energy density refers to the amount of energy (calories) in a given weight of food.

What is nutrient density?

The amount of nutrient food provides from the amount of food.

What is the energy content of food?

The amount of energy food provides from the amount of food.

How many milliliters are in a liter?

1 liter = 1000 mL or cc.

What is the weight equivalent of 1 ounce?

1 oz = 28g.

What is the height conversion from inches to centimeters?

1 inch = 2.54 cm.

What do Dietary Reference Intakes (DRI) define?

Amounts of energy, nutrients, other dietary components, and physical activity that best support health.

What does RDA stand for?

Recommended Daily Allowance.

What is Adequate Intake (AI)?

Used as a guide for nutrient intakes when scientific evidence is insufficient to define RDA.

What is the purpose of Estimated Average Requirements (EAR)?

To estimate daily nutrient levels for half of healthy individuals in an age and gender group.

What does UL stand for in dietary guidelines?

Tolerable Upper Intake Level, the maximum amount of a nutrient likely to pose no risk of toxicity.

What are Acceptable Macronutrient Distribution Ranges (AMDR)?

Levels that provide adequate energy and reduce chronic disease risk.

What percentage of calories should come from carbohydrates according to AMDR?

45 to 65% of calories.

What are the key dietary ideals to consider?

Adequacy, balance, calorie control, nutrient density, moderation, and variety.

What does MyPlate represent?

An educational tool that reminds people to make healthy food choices.

What is the recommended portion size for animal protein?

3 oz, equivalent to 1 deck of cards.

What are the Healthy People 2030 goals?

To improve the nation's health and reduce chronic disease.

What is the purpose of food labels?

To provide ingredient lists and nutrition facts based on a 2000 calorie diet.

What must nutrient claims on food labels meet?

FDA definitions.

What is the significance of the scientific method in nutrition?

It involves observation, hypothesis, controlled experiments, and peer review to establish reliable findings.

What should you evaluate when assessing media reports on nutrition?

The credibility of the source, the research conducted, and whether it includes control groups and peer-reviewed studies.

What is the importance of hydration in dietary recommendations?

To encourage drinking water and unsweetened beverages while avoiding sugar-sweetened drinks.

What does the term 'calorie density' refer to?

Nutrients per weight of food.

What is the recommended daily fiber intake based on a 2000 calorie diet?

25 grams.

What are structure-function claims on food labels?

Claims that may be made without FDA approval, such as 'improves memory'.

What is the role of the Academy of Nutrition and Dietetics?

To work with healthcare professionals to provide accurate nutrition information.

What is the significance of evaluating websites for nutrition information?

To ensure accuracy, currency, authority, scope, and purpose of the information.

What is the preferred energy source for many of the body's functions?

Carbohydrates

Which organ in the human body depends exclusively on carbohydrates as an energy source?

The brain

What types of foods are recommended for good health due to their carbohydrate content?

Grains, vegetables, legumes, fruits, and milk

How are carbohydrates absorbed in the body?

As monosaccharides

What happens to blood glucose after absorption?

It can be burned for energy, stored as glycogen in the liver and muscles, or stored as fat.

What is gluconeogenesis?

The process of making carbohydrates from amino acids or fats when they are not consumed.

What is the role of insulin in blood glucose regulation?

Insulin facilitates glucose uptake by muscles and adipose tissue and stimulates glycogen synthesis in the liver.

What does glucagon do when blood sugar levels are too low?

It breaks down glycogen into glucose molecules.

What is the difference between soluble and insoluble fiber?

Insoluble fiber increases movement through the GI tract, while soluble fiber swells in water and slows gastric emptying.

What health issues are associated with high sugar consumption?

Obesity, heart disease, dental caries, and nutrient deficiency.

What is the recommended limit for daily intake of added sugars according to dietary guidelines?

Less than ten percent of total kcalories.

What are sugar alcohols and their effects?

Sugar alcohols are carbohydrates that yield less energy than sucrose and can cause gas and abdominal discomfort.

What are nonnutritive sweeteners?

Artificial sweeteners that yield no energy and do not promote tooth decay.

What is the recommended daily fiber intake?

25 grams per 2,000 kcalories.

Which types of carbohydrates can help reduce the risk of heart disease?

Whole grains, legumes, and vegetables.

What is the glycemic response?

It describes how quickly glucose is absorbed after a meal, with slow absorption being desired.

What are the main food sources of carbohydrates?

Grains, vegetables, fruits, and legumes.

How many grams of carbohydrates does a slice of bread typically provide?

About 15 grams.

What is the carbohydrate content of a typical ½ cup serving of fruit?

About 15 grams.

What is the effect of consuming whole fruits compared to fruit juice?

Whole fruits are preferred over juice due to lower sugar concentration and higher fiber content.

What is ketosis?

A metabolic state that occurs when the body uses fat as a primary energy source instead of carbohydrates.

What can excessive protein consumption lead to in terms of carbohydrate metabolism?

It can lead to gluconeogenesis, where the body breaks down muscle to make glucose.

What are the potential side effects of consuming sugar alcohols?

Gas, abdominal discomfort, and diarrhea.

What is the role of soluble fibers in health?

They can lower blood cholesterol and slow glucose absorption.

What dietary changes can help manage diabetes?

Choosing carbohydrates that slow nutrient passage and glucose absorption.

What is the significance of dietary fiber in disease prevention?

It helps reduce the risk of obesity, cancer, cardiovascular disease, diabetes, and GI disorders.

What does juice do to the fiber in fruit?

Juice takes out the fiber of fruit.

How many grams of carbohydrates does one cup of milk or yogurt provide?

12 grams of carbohydrates.

Which protein foods provide almost no carbohydrates?

Meats, eggs, and cheese.

What is an exception to protein foods that provide carbohydrates?

Nuts and dried beans (½ cup dried beans provides 15 grams).

What does the glycemic index measure?

How quickly carbohydrate in food is absorbed and the increase in blood glucose levels after ingestion.

What factors influence the glycemic index (GI)?

Starch structure, fiber content, presence of fat & protein, food processing, mixture of foods in a meal, and individual glucose tolerance.

What is the energy content of lipids?

9 kcal/g.

What are the main functions of lipids in the body?

Provide energy, regulate appetite, flavor food, carry fat-soluble vitamins, and insulate the body.

What are triglycerides?

A major form of fat in the body and the chief form of fat in foods, composed of glycerol with three fatty acids attached.

What are the three classes of lipids?

Triglycerides, phospholipids, and sterols.

What characterizes saturated fatty acids?

All available carbon atoms are filled with hydrogen atoms and only single bonds between the carbons.

What is a monounsaturated fatty acid?

A fatty acid with one point of unsaturation, such as oleic acid found in olive oil.

What is a polyunsaturated fatty acid?

A fatty acid with two or more points of unsaturation, such as linoleic and linolenic acids.

How do saturated fats affect blood cholesterol levels?

Saturated fats increase blood cholesterol levels and heart disease risk.

What is hydrogenation?

A chemical process in which hydrogen atoms are added to mono- and polyunsaturated fats to make them more saturated and resistant to oxidation.

What are essential fatty acids?

Polyunsaturated fatty acids that must be obtained from food sources, such as linoleic and linolenic acids.

What is the role of phospholipids in the diet?

Phospholipids make up only five percent of dietary lipids and are used as emulsifiers in food products.

What is the significance of cholesterol in the body?

Cholesterol is synthesized in the liver, provides structural and metabolic functions, and is found in cell membranes.

What are the health effects of low-density lipoproteins (LDL)?

High blood concentration of LDL increases the risk of heart attack and stroke.

What dietary fats improve lipid profiles?

Monounsaturated and omega-3 fatty acids improve lipid profiles.

What is the recommended daily intake of cholesterol?

Less than 300 mg of cholesterol per day.

What is the primary source of fuel for the body during rest and light activity?

Fatty acids.

How are fats transported throughout the body?

Fats are transported as lipoproteins: VLDL, LDL, HDL.

What are hidden fats?

Fats found in various food groups, such as lean meats and dairy.

What is the role of sterol esters in cholesterol management?

Sterol esters block the absorption of cholesterol.

What is the impact of trans-fats on health?

Trans-fats raise blood cholesterol levels and increase heart disease risk.

What are the overall strategies for managing fat intake?

Reduce portion, reduce frequency, substitute lower fat versions, do not overdo fat restriction, and focus on the type of fat.