study guide NRSE150

How often are the Dietary Guidelines for Americans (DGA) updated?

5 years

What are the goals of the DGA (Dietary Guidelines of America)?

Promote health, prevent chronic disease

What limits does the DGA recommend?

• Added sugar <10% calories

• sodium <2300 mg/day

• saturated fat <10% calories.

What approach does the DGA emphasize?

Balance calories with activity across the lifespan (infants → older adults)

What are the main focuses of Healthy People 2030?

Nutrition, weight, physical activity, chronic disease prevention (e.g., reduce obesity, increase fruit/vegetable intake).

What does MyPlate recommend?

½ fruits & vegetables, ¼ grains (prefer whole), ¼ protein, dairy on the side (low-fat).

What must be included on a Nutrition Facts label?

Serving size, calories, nutrients (fat, cholesterol, sodium, carbs, protein, vitamins/minerals).

What is % Daily Value (%DV) based on?

2,000 kcal/day diet.

What should you look for on food labels?

Low sodium, low added sugar, high fiber, high vitamins/minerals.

Primary function of carbohydrates?

Main energy source (especially brain, RBCs, CNS).

What are simple carbohydrates?

• Monosaccharides (glucose, fructose)

• Disaccharides (sucrose, lactose)

• sugars: fruits, milk, table sugar

What are complex carbohydrates?

• Starches, glycogen, fiber.

• grains, legumes, vegetables

Soluble vs. insoluble fiber?

• Soluble: dissolves, slows digestion, lowers cholesterol (oats, beans).

• Insoluble: adds bulk, promotes regularity (whole grains, veggies).

Functions of protein?

Growth/repair, enzymes, hormones, fluid & acid-base balance, energy (if needed).

Building blocks of protein?

protein is broken down into amino acids (essential = from diet; nonessential = body makes).

Complete vs. incomplete proteins?

• Complete: all essential AAs (animal, soy, quinoa).

• Incomplete: missing ≥1 AA (plants, need combos).

Protein recommendations (% of calories)?

10- 35%

Functions of lipids?

Concentrated energy, insulation, organ protection, absorb fat-soluble vitamins.

Major lipid types and function?

• Triglycerides: main dietary fat, energy storage

• Phospholipids: cell membranes

• Cholesterol: cell structure, hormones, bile (only in animal products)

LDL vs HDL?

LDL = “bad,” deposits cholesterol. HDL = “good,” removes cholesterol.

Sources of fats and function?

Saturated = animal fats ↑ LDL (solid at room temperature)
Unsaturated = plant oils, fish (healthy).
Trans fats = partially hydrogenated oils, avoid completely.

Benefits of Omega-3s?

Anti-inflammatory, supports heart health (fish, flax, walnuts).

Benefits of Omega- 6?

Supports blood clotting, immune function. (vegetable oils and nuts)

Metabolism of Carbohydrates

broken down into glucose; stored as glycogen in the liver and muscles

Dietary fiber

• found naturally in plant- based foods

• fruits, vegetables, whole grains, legumes

Functional Fiber

• fiber that is extracted from plant foods or synthesized in a lab and added to processed foods and supplements

• often soluble

Fat-soluble vs. water-soluble vitamins?

Fat-soluble = A, D, E, K (stored, risk of toxicity).
Water-soluble = B-complex, C (not stored, excess excreted).

Vitamin A function/deficiency/ source?

• Function: Vision, immunity, antioxidant

• Deficiency = night blindness.

• Source: orange/ yellow fruit

Vitamin B12 & Folate function/deficiency/ source?

• Function: energy metabolism

• Deficiency: fatigue, weakness

• Source: animal products 

Vitamin C function/deficiency/ source?

Function: collagen, antioxidant, iron absorption

Deficiency: scurvy, decrease iron absorption

Source: citrus, peppers

Vitamin D function/deficiency/ source?

Function: calcium absorption, bone health, immune function

Deficiency: low calcium, fragile bones

Source: sunlight, egg yolk, fish

• most toxic in excess

Vitamin E function/deficiency/ source? 

Function: Protects vitamin A from oxidation

Deficiency: anemia, edema 

Source: vegetable oils, grains

• excess can interfere with vitamin K

Main function of water ?

Transport nutrients/waste, regulate temp, lubrication, solvent.

Signs of dehydration?

Weakness, dizziness, confusion.

Fluid Overload 

edema, hypertension, low sodium 

Major minerals and function?

• > 5g a day

• Sodium- fluid balance (excess= hypertension)

• Potassium- muscle contraction

• Magnesium- metabolism

• Calcium- bones, clotting

Key trace minerals and function?

• < 5g a day

• Iron- hemoglobin (deficiency causes anemia)

• Fluoride- strengthens enamel, prevents cavities 

What are phytonutrients?

nutrients derived from plants that have beneficial effects on human health

What does DRI stand for?

Dietary Reference Intake- nutrient guideline

What does RDA stand for?

Recommended Dietary Allowance: average daily intake that meets the needs of 97–98% of healthy people.

What does AMDR stand for? Calories AMDR? Fats AMDR? Protein AMDR?

Acceptable Macronutrient Distribution Range (% calories from carbs, protein, fat).

• 45-65% of total calories

• 20-35% of total calories a day

• 10-35% of total calories a day

What does AI stand for?

Adequate Intake (used when RDA not established).

What does UL stand for?

Tolerable Upper Intake Level (max safe intake).

incomplete protein example

lentils 

Which dietary factor increases risk of coronary heart disease?

High intake of saturated and trans fats.

What influences blood cholesterol more: fat intake or dietary cholesterol?

Fat intake

What is protein anabolism?

Synthesis of proteins from amino acids.

What vitamin-rich foods help wound healing?

Tomatoes and bell peppers (Vitamin C).

Increased bleeding risk is due to deficiency of what vitamin?

Vitamin K.

Example of a complex carbohydrate stored in the body?

Glycogen.

Water intake for men and women

• men 3.7 L/day

• women 2.7 L/day

Daily recommendations of food intake

• 2 cups of fruit

• 2 ½ cups of vegetable

• 3 cups of dairy

• 5 ½ oz of protein

• 6 oz of grains

• 27g of oil

physical activity recommendations 

• 150 min/ week of moderate aerobic

• 2+ days a week of strength training 

Fiber

Polysaccharides that can no tbe digested by human enzymes