Nutrition Exam 1 Study Guide Flashcards

Nutrition

The science that links food to health and disease and includes ingestion, digestion, absorption, transportation, and excretion.

Hunger

A physiological (internal) drive to find and eat food; the body's physical response to the need for food.

Appetite

A psychological (external) influence that encourages eating, often in the absence of obvious hunger.

Satiety

A state in which there is no longer a desire to eat; a feeling of satisfaction.

Essential Nutrient

A nutrient that has a biological function, whose omission results in a decline of function, and whose replacement restores function.

Six Classes of Nutrients

Carbohydrates, Lipids (Fat), Proteins, Vitamins, Minerals, and Water.

Calories Provided by Nutrients

Carbohydrate = $4\,\text{calories/gram}$, Protein = $4\,\text{calories/gram}$, Fat = $9\,\text{calories/gram}$, Alcohol = $7\,\text{calories/gram}$.

Calorie

A unit of energy.

Vitamin

A micronutrient that enables chemical reactions to occur in the body and provides no calories.

Mineral

An inorganic substance that does not contain carbon atoms and provides no calories.

Water

A solvent and lubricant that transports nutrients and waste and helps regulate body temperature.

Phytochemicals

Chemicals found in plants that may reduce the risk of cancer and cardiovascular disease.

Fiber

A carbohydrate found in plant foods that cannot be digested and is not used for energy.

Leading Nutrition-Related Cause of Death

Obesity and obesity-related chronic disease.

MyPlate Food Groups

Fruits, Vegetables, Grains, Protein Foods, and Dairy.

Dietary Guidelines Key Recommendations

Follow a healthy eating pattern across the lifespan, focus on variety, nutrient density and amount, limit added sugars, saturated fat and sodium, and shift to healthier food and beverage choices.

Added Sugar Recommendation

Less than $10\%$ of total calories; lecture notes also emphasize that added sugar is not nutritionally necessary.

Nutrient Density

The amount of nutrients a food provides relative to its calorie content.

Energy Density

The calorie content of a food compared with its weight.

Anthropometry

Human measurement used to assess nutritional status, including BMI.

Eight Major Food Allergens

Milk, Eggs, Fish, Shellfish, Tree Nuts, Peanuts, Wheat, and Soybeans.

Site of Most Chemical Digestion

In the small intestine.

Peristalsis

A series of wave-like rhythmic contractions that move food through the gastrointestinal tract.

Epiglottis

A flap that prevents food from entering the trachea during swallowing.

Sphincter

A muscular valve that controls flow through the gastrointestinal tract.

Villi

Finger-like projections in the small intestine that increase absorption.

Colon

The large intestine, which absorbs water and forms, stores, and eliminates feces.

Gastric Mucosal Barrier

A barrier made of mucus that protects the stomach from acid.

Bile Production Organ

The liver.

Bile Storage Organ

The gallbladder.

Gastrin

A hormone that stimulates the release of hydrochloric acid and digestive enzymes in the stomach.

Secretin

A hormone that stimulates the pancreas to release sodium bicarbonate.

CCK (Cholecystokinin)

Stimulates the gallbladder to release bile and the pancreas to release digestive enzymes.

Glucose

The major monosaccharide in the body, also called blood sugar, and the primary fuel source for cells.

Glycogen

the stored form of glucose that your body uses for quick energy in the liver and muscles.

Photosynthesis

The process by which plants use sunlight to produce glucose.

Sucrose

Table sugar composed of glucose and fructose.

Lactose

Milk sugar composed of glucose and galactose.

Maltose

A disaccharide composed of glucose and glucose.

Simple Carbohydrates

Monosaccharides and disaccharides.

Complex Carbohydrates

Oligosaccharides and polysaccharides including fiber, starch, and glycogen.

Lactose Intolerance

The inability to digest lactose due to insufficient lactase production.

Symptoms of Lactose Intolerance

Abdominal cramping, bloating, flatulence, and diarrhea.

Fiber Recommendations

Consume $25\text{--}35\,\text{grams}$ of fiber per day.

Sources of Soluble Fiber

Fruits, oat bran, legumes, seaweed, and psyllium.

Sources of Insoluble Fiber

Fruit and vegetable skins, whole grains, bran, seeds, and celery.

Insulin

An anabolic hormone produced by the pancreas that lowers blood glucose by promoting glucose uptake into cells.

Glucagon

a natural hormone made by your pancreas that raises your blood sugar (glucose) level when it drops too low
opposite of insulin

Type 1 Diabetes

A disease in which the body stops producing insulin and requires insulin therapy.

Type 2 Diabetes

A disease characterized by insulin resistance and commonly associated with obesity.

Lipoproteins

Transport vehicles that move lipids through the bloodstream.

LDL Cholesterol

The bad cholesterol that delivers cholesterol to cells and promotes plaque buildup in arteries.

HDL Cholesterol

The good cholesterol that picks up excess cholesterol and returns it to the liver.

Triglycerides

The most common form of fat found in food.

Sources of Cholesterol

Animal foods only.

Sources of Saturated Fat

Butter, cream, cheese, whole milk, beef, pork, lamb, lard, palm oil, and coconut oil.

Sources of Monounsaturated Fat

Olive oil, canola oil, peanut oil, avocados, nuts, and seeds.

Sources of Polyunsaturated Fat

Sunflower oil, corn oil, safflower oil, fish oil, and nut oils.

Sources of Omega-3 Fatty Acids

Salmon, mackerel, trout, herring, sardines, tuna, walnuts, flaxseed, chia seeds, and canola oil.

Cardiovascular Disease

Plaque buildup in arteries that restricts blood flow and increases the risk of heart attack and stroke.

Fat Intake Recommendations

Total fat $20\text{--}35\%$ of calories, saturated fat less than $10\%$ of calories (less than $7\%$ with a history of cardiovascular disease), and emphasize omega-3 fats.

hormones

Hormone	Function
Gastrin	Releases stomach acid (HCl)
Secretin	Releases bicarbonate from pancreas
CCK	Releases bile and digestive enzymes ‘CALLS’ the gallbladder

Gastrin → stimulates HCl release

Secretin → pancreas releases bicarbonate

CCK → gallbladder releases bile and pancreas releases enzymes

Stomach protected by gastric mucosal barrier (mucus layer)

What carries fatty acids and fat-soluble vitamins?

Lymphatic circulation

Remember:

Hepatic Portal Circulation

• Glucose

• Amino acids

• Water-soluble nutrients

Lymphatic Circulation

• Fats

• Fat-soluble vitamins (A, D, E, K)

Soluble fiber helps?

Slow glucose absorption

From your lecture:

Soluble fiber traps nutrients and delays transit through the digestive tract, helping maintain steady blood glucose and insulin levels.

Also:

• Lowers LDL

• Increases satiety

• Helps blood sugar control