Human Nutrition Final

What is nutrition?

The science of how the body uses food for energy, growth, and maintenance.

What are the six classes of essential nutrients?

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

Which nutrients are macronutrients?

Carbs, proteins, fats, water.

Which nutrients are micronutrients?

Vitamins and minerals.

Which nutrients provide energy?

Carbs, proteins, fats.

What is the energy yield of carbohydrates?

4 kcal/g.

What is the energy yield of protein?

4 kcal/g.

What is the energy yield of fat?

9 kcal/g.

What percent Daily Value is considered a high source of a nutrient?

20% or more.

What percent Daily Value is considered a good source of a nutrient?

10–19%.

What percent Daily Value is considered a low source of a nutrient?

Less than 5%.

What does RDA stand for?

Recommended Dietary Allowance.

What does AI stand for?

Adequate Intake.

What does UL stand for?

Tolerable Upper Intake Level.

What does EER stand for?

Estimated Energy Requirement.

What does AMDR stand for?

Acceptable Macronutrient Distribution Range.

What does DV stand for?

Daily Value.

What is the recommendation for whole grains?

At least half of grains should be whole.

Why is variety important in a diet?

No single food provides all nutrients; reduces exposure to contaminants.

What is the limit for saturated fat?

Less than 10% of calories.

What is the limit for added sugars?

Less than 10% of calories.

What is the sodium limit?

Less than 2,300 mg/day.

What is considered moderate drinking for women?

1 drink/day.

What is considered moderate drinking for men?

2 drinks/day.

What does MyPlate represent?

A visual guide to balanced eating: fruits, vegetables, grains, protein, dairy.

What is the recommendation for physical activity per week?

150 minutes/week of moderate activity.

What is the danger zone for food temperatures?

40°F–140°F.

What are the four steps to food safety?

Clean, Separate, Cook, Chill.

What is the path of digestion?

Mouth → esophagus → stomach → small intestine → large intestine → rectum.

What is the function of bile?

Emulsifies fats.

What is the function of bicarbonate in digestion?

Neutralizes stomach acid in small intestine.

What does amylase do?

Breaks down starch.

What do disaccharidases do?

Break down disaccharides into monosaccharides.

What does lipase do?

Breaks down fats.

What do proteases do?

Break down proteins.

What are prebiotics?

Fibers that feed beneficial gut bacteria.

What are probiotics?

Live beneficial bacteria.

What are postbiotics?

Metabolic products of probiotics.

What are lifestyle changes recommended for GERD?

Avoid large meals, avoid lying down after eating, reduce fat, avoid trigger foods.

What are the causes of peptic ulcers?

H. pylori infection, NSAIDs.

What are the lifestyle changes recommended for ulcers?

Avoid alcohol, caffeine, spicy foods; reduce stress.

What are lifestyle changes recommended for constipation?

Increase fiber, fluids, and physical activity.

What are the types of carbohydrates?

Sugars, starch, fiber, glycogen.

What is the main function of carbohydrates?

Primary energy source.

What foods provide carbohydrates?

Grains, fruits, vegetables, dairy, legumes.

What is the AMDR for carbohydrates?

45–65% of calories.

What is the limit for added sugars as a percent of calories?

Less than 10%.

What are five risk factors of metabolic syndrome?

High waist circumference, high triglycerides, low HDL, high blood pressure, high fasting glucose.

What is the difference between Type 1 and Type 2 diabetes?

Type 1: autoimmune, no insulin. Type 2: insulin resistance.

What food recommendations are suggested for diabetes?

High fiber, whole grains, lean proteins, limit added sugars and refined carbs.

What are the types of lipids?

Triglycerides, phospholipids, sterols.

What is the difference between saturated and unsaturated fats?

Saturated: no double bonds, solid at room temp. Unsaturated: double bonds, liquid at room temp.

What are the functions of lipids?

Energy storage, insulation, cell membranes, hormone production.

What foods provide lipids?

Oils, butter, nuts, seeds, meat, dairy.

What foods provide cholesterol?

Animal products only.

Is cholesterol essential?

No — the body makes it.

What are the two essential fatty acids?

Linoleic acid (omega-6), alpha-linolenic acid (omega-3).

What are food sources of saturated fats?

Butter, cheese, red meat, coconut oil.

Why are lipoproteins important?

Transport lipids in blood.

What is considered good cholesterol?

HDL.

What is considered bad cholesterol?

LDL.

What is the AMDR for fat?

20–35% of calories.

What is the limit for saturated fat as a percent of calories?

Less than 10%.

What are the food recommendations to prevent CVD?

More fruits/vegetables, whole grains, omega-3s; less saturated fat, sodium, added sugars.

What are the key elements of the Mediterranean diet?

Olive oil, fruits/vegetables, whole grains, legumes, fish, moderate wine.

What are the functions of proteins?

Structure, enzymes, hormones, immune function, fluid balance.

What foods provide protein?

Meat, poultry, fish, dairy, legumes, nuts, seeds.

What is the RDA for protein?

0.8 g/kg body weight.

What are the types of vegetarian diets?

Lacto-ovo, lacto, ovo, vegan, pescatarian.

What is the difference between complete and incomplete proteins?

Complete: all essential amino acids. Incomplete: missing one or more.

What are complementary proteins?

Two incomplete proteins that together provide all essential amino acids.

What nutrients are often lacking in vegetarian diets?

Vitamin B12, iron, zinc, calcium, omega-3s.

What is the difference between a calorie and a kilocalorie?

1 kcal = 1,000 calories.

What are the components of energy intake?

Food and beverages.

What are the components of energy expenditure?

Basal metabolism, physical activity, thermic effect of food.

What variables are used to predict EER?

Age, sex, weight, height, physical activity.

What is the formula for calculating BMI?

Weight (kg) / height (m²).

Is BMI a true measure of body composition?

No — it does not distinguish fat vs. muscle.

What are the waist circumference risk thresholds for men and women?

Men: >40 inches; Women: >35 inches.

What is the gold standard for body composition measurement?

DEXA scan.

What is the difference between fat-soluble and water-soluble vitamins?

Fat-soluble vitamins are stored in fat; water-soluble vitamins are excreted easily.

What are the fat-soluble vitamins?

A, D, E, K.

What is the most common micronutrient deficiency worldwide?

Iron.

What is bioavailability?

How well a nutrient is absorbed and used.

What are phytochemicals?

Plant compounds with health benefits; not essential.

What are the functions of water?

Temperature regulation, transport, lubrication, chemical reactions.

How much water is recommended per day for women and men?

About 9 cups (women) / 13 cups (men).

What are the functions of sodium and potassium?

Fluid balance, nerve transmission, muscle contraction.

What foods are typically high in sodium?

Processed and restaurant foods.

What foods are high in potassium?

Fruits, vegetables, dairy, legumes.

What mineral increases blood pressure?

Sodium.

What minerals decrease blood pressure?

Potassium, calcium, magnesium.

What is the DASH diet?

Diet rich in fruits, vegetables, whole grains, low-fat dairy; low in sodium.

What is a free radical?

Unstable molecule that damages cells.

What is an antioxidant?

Neutralizes free radicals.

How do vitamins A, C, E and zinc support immunity?

Antioxidant activity, skin/mucosal integrity, immune cell function.

What is another function of vitamin A?

Vision.

What are food sources of carotenoids?

Carrots, sweet potatoes.

What are food sources of retinoids?

Liver, dairy.

What is another function of vitamin C?

Collagen synthesis.