human nutrition part 1

What does RDA stand for and what does it mean?

Recommended Dietary Allowance — average daily intake to meet the needs of most healthy individuals.

What does AI stand for and when is it used?

Adequate Intake — used when there isn't enough evidence for an RDA.

What is UL and why is it important?

Tolerable Upper Intake Level — the maximum daily intake unlikely to cause adverse health effects.

What is the AMDR?

Acceptable Macronutrient Distribution Range — percentage of calories from carbs, fat, and protein.

What’s the difference between energy density and nutrient density?

Energy density = calories per gram; Nutrient density = nutrients per calorie.

What key info can you find on a food label?

Serving size, calories, macronutrients, %DV of vitamins/minerals, ingredients list.

What are macronutrients? Give examples.

Nutrients needed in large amounts: carbs, proteins, fats, water.

What are micronutrients? Give examples.

Nutrients needed in small amounts: vitamins (e.g. D, B12), minerals (e.g. iron, calcium).

What is the function of the stomach?

Breaks down food with acid and enzymes; starts protein digestion.

What is the function of the small intestine?

Main site of digestion and absorption of nutrients.

What does the large intestine do?

Absorbs water and forms feces.

What does the liver do in digestion?

Produces bile to help digest fat.

What does the gallbladder do?

Stores and releases bile into the small intestine.

What does the pancreas do?

Produces digestive enzymes and regulates blood sugar with insulin/glucagon.

What are the main carbohydrate classifications?

Simple (mono/di), Complex (oligo/poly), Fiber

Give examples of monosaccharides.

Glucose, fructose, galactose

What is fiber and what’s its role?

Indigestible carbs that aid digestion and regulate blood sugar.

What hormones control blood sugar?

Insulin (lowers), Glucagon (raises)

What are the 3 types of fats?

Triglycerides (main fat in body/food), Phospholipids (cell membranes), Sterols (cholesterol)

Which fats are healthy?

Monounsaturated & polyunsaturated — lower LDL, raise HDL

Which fats are unhealthy?

Saturated (raise LDL), Trans (raise LDL and lower HDL)

What are essential fatty acids and their functions?

Omega-3 & Omega-6 — regulate inflammation, brain and heart health; found in fish, flaxseed, walnuts

What is the basic structure of proteins?

Chains of amino acids linked by peptide bonds

What are the functions of protein?

Build/repair tissue, enzymes, hormones, immune function

What is nitrogen balance?

Balance between protein intake and loss
Positive = growth/pregnancy
Negative = illness/starvation
Equilibrium = healthy adults

What macronutrients make ATP?

Carbs, fats, proteins

What micronutrient class is needed to make ATP?

B vitamins (coenzymes)

Define ketosis.

State where fat is broken down for energy, forming ketones.

Define gluconeogenesis.

Creation of glucose from non-carb sources (e.g., amino acids)

Define beta oxidation.

Breakdown of fatty acids to produce ATP

Difference between aerobic and anaerobic metabolism?

Aerobic = with oxygen, more ATP; Anaerobic = no oxygen, less ATP

What fuels short vs. long exercise?

Short = carbs (anaerobic); Long = carbs + fats (aerobic)

Hydration recommendation during exercise?

Drink before, during, and after; replace electrolytes after intense or long sessions

Macronutrient focus pre-workout?

Carbs + some protein (fuel and muscle protection)

Macronutrient focus post-workout?

Protein + carbs (recovery and glycogen replenishment)