Nutrition Exam 1

Study Guide into Flashcards

List the six classes of nutrients and indicate which provide energy

Carbs (energy - 4 cal per gram)

Proteins (energy - 4 cal per gram)

Fats (energy - 9 cal per gram)

Vitamins

Minerals

Water

Define energy density.

The amount of energy (calories) a food contains compared to its weight or volume

High Energy Density

lot of calories in small amount of food (ex. fried food, butter)

Low energy density

small amount of calories in a lot of food (fruit, veg, soup)

Which macronutrient has the highest energy density, and what is its kcal/g value?

Fats - 9 kcal per g

• State the kcal/g values of carbohydrate, protein, and alcohol.

Carbs = 4 kcal/g

Proteins = 4 kcal/g

Alcohol = 7 kcal/g

• Give an example of a food with low energy density.

Strawberries

1. Define essential nutrient.

An essential nutrient is a nutrient the body cannot make at all, or cannot make in large enough amounts, so it must be obtained from food

1. What makes a nutrient “essential”

• the body needs it for normal growth, health, and body functions, and

• the body cannot produce enough of it on its own.

Energy Density vs Nutrient Density

Energy Denisty = calories per amount of food (ex. chips)

Nutrient Density = nutrients per calorie (ex. spinach)

1. List four chronic diseases linked to diet in the U.S

Heart disease, diabetes, obesity, hypertension

1. What are the characteristics of a healthy diet?

Adequacy (enough nutrients)

Balance (correct proportions)

Moderate (not too much)

Varied (different foods)

Nutrient Dense (high nutrients, fewer empty calories)

What is EAR?

Estimated Average Requirement - meets the needs of 50%

What is RDA?

Recommended Dietary Allowance - meets need of 97-98%

What is AI?

Adequate Intake - used when not enough evidence for RDA

What is UL?

Tolerable Upper Intake Level - highest safe intake level before harmful effects may occur

Which DRI is used when an RDA cannot be established?

AI - Adequate Intake

Define Dietary Guidelines for Americans and their purpose

nutrition recommendations made to promote health and reduce risk of chronic disease.

1. Discuss the UDSA Food Patterns

eating plans that recommend amounts of foods from each food group to meet nutrient needs and promote health.

Outline the AMDR for Carbohydrates on 2,000 kcal diet

45-65% of kcal about 225-325 g

Outline the AMDR for Proteins on 2,000 kcal diet

10-35% about 50-175 g

Outline the AMDR for Fats on 2,000 kcal diet

20-35 % about 44-78 g

Which lifestyle factors beyond diet contribute to chronic disease prevention

• Regular physical activity

• Not smoking

• Limiting alcohol

• Managing stress

• Getting enough sleep

• Maintaining a healthy body weight

Define positive energy balance. What is the effect on body weight?

Positive energy balance = consuming more calories than the body uses.

Effect on body weight: weight gain.

Define negative energy balance. What is the effect on body weight?

Negative energy balance = using more calories than consumed.

Effect on body weight: weight loss.

Provide an example showing kcalories consumed vs. expended and the resulting balance.

• 2,500 kcal consumed and 2,000 kcal expended = positive energy balance → weight gain

• 1,800 kcal consumed and 2,200 kcal expended = negative energy balance → weight loss

Define nutrient density. Provide 2 food examples.

Nutrient density = amount of nutrients a food provides compared to its calories.

Ex: (Spinach, Salmon)

Which types of foods are emphasized in a nutrient-dense diet?

Fruits, Veg, Whole Grains, Lean proteins, low-fat dairy

Which chronic diseases can a nutrient-dense diet help prevent?

Heart disease, type 2 diabetes, obesity, hypertension

Define energy density. Provide 2 food examples

Energy density = amount of calories in a given amount of food. Ex: Butter = high energy density, Watermelon = low energy density

Energy In = Energy Out

means the calories you eat equal the calories your body uses.

What is fortified food?

food with nutrients added that were not originally present in significant amounts.

Example: Milk fortified with vitamin D.

What are enriched foods?

food with nutrients added back after they were lost during processing. Ex: white bread

What is functional food?

food that provides health benefits beyond basic nutrition.

Example: Oatmeal

What are Daily Values (DV)? On what kcalorie level are they based?

Reference amounts on food labels to help compare foods and judge intake. ( based on 2k kcal diet)

What are empty calories?

calories from foods high in solid fat and/or added sugar with few nutrients. (ex. soda)

What nutrients are commonly lacking in a vegan diet?

• Vitamin B12

• Iron

• Calcium

• Vitamin D

• Zinc

• Omega-3 fatty acids

• Sometimes protein

What is a sustainable diet? Provide 2 reasons why it promotes health/environment.

a diet that supports health while minimizing environmental harm.

Uses fewer natural resources + can reduce pollution

How are food labels structured? Who is responsible for regulating food labels.

• Serving size

• Calories

• Nutrients (fat, carbs, protein, vitamins, minerals)

• % Daily Value (%DV)

• Ingredient list

Regulated by the FDA

What is nutrient claim?

Describes nutrient level. Ex: low fat

Regulated by FDA

What is health claim?

links foods/nutrients to health and disease ex. may reduce risk..

FDA regulated

What is structure/function claim?

describes affect on body function. ex. “supports immune health”

Define homeostasis.

maintenance of a stable internal environment in the body despite external changes.

Define the lumen of the GI tract

the hollow inner space inside the gastrointestinal tract where food travels and digestion occurs.

1. Explain the difference between peristalsis and segmentation.

• Peristalsis = wave-like muscle contractions that move food through the GI tract

• Segmentation = muscle contractions that mix and break up food in the intestines

What protects the stomach lining from HCl?

A thick layer of mucus protects the stomach lining

Define chyme

semi-liquid mixture of partially digested food and stomach juices that leaves the stomach and enters the small intestine.

Discuss key hormones in digestion

• Gastrin → stimulates stomach acid secretion

• Secretin → stimulates bicarbonate release to neutralize acid

• CCK (cholecystokinin) → stimulates release of bile and pancreatic enzymes

• Ghrelin → stimulates hunger

• Leptin → signals fullness/satiety

Outline the steps in digestion of carbohydrates.

Mouth → salivary amylase → stomach minimal → small intestine enzymes → absorption to bloodstream → liver

Outline the steps in digestion of proteins.

Stomach → HCl denatures, pepsin breaks polypeptides → small intestine → proteases → absorbed into bloodstream → live

Outline the steps in digestion of fats.

Mouth/lipase → stomach/lipase → bile emulsifies fats → pancreatic lipase → absorption via chylomicrons → lymph → bloodstream

• What is bile and what role does it play in digestion?

digestive fluid made by the liver and stored in the gallbladder.

Role: helps digest and absorb fats by emulsifying them (breaking fat into smaller droplets).

What is villi?

Small projections that increase nutrient absorption in the small intestine.

What is micovilli?

Tiny folds on cells that further increase absorption and help digestion.

What are goblet cells?

Cells that make mucus to protect and lubricate the GI tract.

What are Sphincters?

• Ring-like muscles that control movement of food through the digestive tract.

1. Where does most absorption occur?

small intestine

How do water soluble nutrients enter circulation?

enter the bloodstream directly through capillaries in the small intestine.

How do fat soluble nutrients enter circulation?

enter the lymphatic system through lacteals in the villi before reaching the bloodstream.

What are water soluble nutrients?

dissolve in water and travel easily in the bloodstream, such as vitamin C, B vitamins, sugars, and amino acids.

What are fat soluble nutrients?

dissolve in fat, such as vitamins A, D, E, and K and fats/lipids. They are absorbed through the lymphatic system before entering the bloodstream.

Define prebiotics

Types of fiber that feed healthy gut bacteria.
Example: Banana

Define probiotics

Live beneficial bacteria that help gut health.
Example: Yogurt

What is GERD?

• Acid reflux from weak sphincter.

• Causes heartburn and possible esophageal damage/cancer risk.

• Treated by avoiding trigger foods and eating smaller meals.

What is celiac disease?

• Autoimmune reaction to gluten damages villi.

• Causes poor nutrient absorption and deficiencies.

• Treated with a gluten-free diet.

What is IBS?

• Irregular bowel movement and sensitivity in intestines.

• Causes cramping, bloating, diarrhea/constipation.

• Treated by avoiding trigger foods and adjusting fiber.

1. What happens when we overeat (which processes are affected?)

Overeating stretches the stomach, stores extra energy as fat, and disrupts hunger and blood sugar regulation.

1. What causes flatulence?

Flatulence is caused by gas produced when gut bacteria break down undigested food, especially fiber, or from swallowed air.