IN DEPTH NUTRITION STUDY GUIDE

What is peristalsis?

Wave-like muscle contractions that move food through the digestive tract.

What is the function of gastric acid?

Aids in digestion by breaking down food and killing harmful bacteria.

What are the causes of diarrhea?

Rapid movement of food through the colon, nutrient deficiencies, infections, and lack of immunizations.

What are the functions of the digestive organs?

Mouth: Chews food (mastication), mixes with saliva; Salivary glands: Produce saliva, which contains enzymes; Esophagus: Moves food to the stomach via peristalsis; Stomach: Breaks down food with gastric acid and enzymes; Small intestine: Absorbs nutrients; Large intestine: Absorbs water, forms stool; Pancreas: Produces digestive enzymes and insulin; Liver: Produces bile to digest fats; Gallbladder: Stores and releases bile; Pharynx: Directs food to the esophagus.

What are the causes of constipation?

Low fiber intake, dehydration, inactivity, ignoring the urge to go, medications.

What is mastication?

The process of chewing food.

What is dysphagia?

Difficulty swallowing.

Which digestive organs release digestive enzymes?

Mouth (salivary glands), stomach, pancreas, small intestine.

What is the gastric mucosal barrier?

A protective layer in the stomach that prevents damage from gastric acid.

What is saliva?

A liquid in the mouth that contains enzymes to begin digestion.

What are the enzymes for digestion?

Amylase (carbs), lipase (fats), protease (proteins).

What are digestive disorders?

IBD (Inflammatory Bowel Disease): Chronic inflammation of the digestive tract; IBS (Irritable Bowel Syndrome): Affects bowel function, causing discomfort.

Define passive and active transport.

Passive transport: No energy required (diffusion, osmosis); Active transport: Requires energy to move nutrients.

What is the importance of the gastroesophageal and pyloric sphincters?

Gastroesophageal sphincter: Prevents acid reflux; Pyloric sphincter: Controls food movement from stomach to intestine.

What is the importance of the kidney in nutrient circulation?

Filters waste and regulates nutrient balance.

Define bioavailability.

The extent to which the body absorbs and uses a nutrient.

What is the importance of villi in absorption?

Increase surface area in the small intestine to absorb nutrients efficiently.

What is nutrient-dense food?

High in nutrients, low in calories (e.g., vegetables).

What is empty-calorie food?

High in calories, low in nutrients (e.g., soda).

What is energy-dense food?

High in calories, may or may not be nutrient-rich (e.g., nuts).

Define adequacy in nutrition.

Getting enough nutrients.

Define variety in nutrition.

Eating different foods for diverse nutrients.

Define balance in nutrition.

Proper proportions of nutrients.

Define food security.

Reliable access to nutritious food.

Define food insecurity.

Lack of stable access to food.

Define food terrorism.

Intentional contamination of food supplies.

What is malnutrition?

Poor nutrition due to deficiencies, excesses, or imbalances.

What are the essential nutrients?

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

What are calories?

A measure of energy from food.

What is the adequate daily water intake?

Men: ~3.7 liters, Women: ~2.7 liters.

Define antioxidants.

Compounds that prevent cell damage from free radicals.

Define phytochemicals.

Natural compounds in plants that promote health.

What are nonessential nutrients?

Nutrients the body can make.

What are the Dietary Reference Intakes (DRI)?

A set of guidelines for daily nutrient intake.

How many calories are in carbohydrates and protein?

4 kcal/g.

How many calories are in fat?

9 kcal/g.

How do you convert pounds to kilograms?

Divide by 2.2.

How do you convert kilograms to pounds?

Multiply by 2.2.

What are the conditions that cause death?

Heart disease, cancer, diabetes, stroke.

What is oxidative stress?

Damage caused by free radicals.

Define inflammation.

Body’s response to injury/infection.

What is chronic inflammation?

Long-term inflammation linked to disease.

What are free radicals?

Unstable molecules that damage cells.

Why do we add additives to food?

To enhance taste, appearance, or shelf life.

What are unintentional additives?

Contaminants like pesticide residue.

What is required on nutrition labels?

Calories, serving size, macronutrients, allergens.

What are the 9 major allergens?

Milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, sesame.

What is the GRAS list?

"Generally Recognized As Safe" food additives.

What dye is being phased out by 2027?

Red Dye No. 3.

What does the FDA say Red Dye No. 3 causes in high doses?

Cancer in animals.

What are the characteristics of a healthy diet?

Balance, variety, moderation, nutrient-dense foods.

What are key points of the Dietary Guidelines for Americans (2020-2025)?

Limit added sugars, saturated fats, sodium; eat more whole foods.

How often are the Dietary Guidelines updated?

Every 5 years.

What is ChooseMyPlate?

A guide to portioning different food groups.

What are the Social Determinants of Health?

Factors like income, education, environment that affect health.