Jake W: Nutrition Quiz #1

mmmmm, food

What is Nutrition?

The science that studies how nutrients and compounds in foods nourish and affect body functions and overall health.

What is a Kilocalorie (kcal)?

The amount of energy needed to raise the temperature of $1\,kg$ of water by $1^\circ C$; standard unit for measuring food energy.

What are Macro-nutrients?

Energy-yielding nutrients needed in higher amounts by the body, including carbohydrates, lipids (fats), and proteins.

What are Micro-nutrients?

Essential nutrients needed by the body in smaller amounts to maintain growth and health, specifically vitamins and minerals.

What are Essential Nutrients?

Nutrients that must be provided by food because the human body cannot produce them in sufficient quantities to maintain health.

What are Organic Compounds?

Chemical substances containing carbon atoms, such as carbohydrates, lipids, proteins, and vitamins.

What are Inorganic Compounds?

Substances that do not contain carbon atoms, such as minerals and water.

What are Phytochemicals?

Nonnutritive compounds found in plant foods that play a role in fighting chronic diseases.

What is Fiber?

The portion of plant foods that is not digested in the human small intestine. It is also a nondigestible polysaccharide.

Registered Dietitian Nutritionist (RDN)

A credentialed health professional who completed an accredited degree and supervised practice, passed a national exam, and provides medical nutrition therapy.

What is the Energy Yield of Carbohydrates?

Carbohydrates provide $4\,kcal/g$ of usable energy to the body.

What is the Energy Yield of Proteins?

Proteins provide $4\,kcal/g$ of usable energy to the body.

What is the Energy Yield of Fats?

Fats provide $9\,kcal/g$ of usable energy to the body.

What is the Primary Function of Water?

Serves as the fluid medium inside and outside cells, regulates body temperature, transports nutrients/waste, and lubricates joints.

What are examples of Food Insecurity in Children?

Household lack of consistent food access, leading to poor nutrition, higher risks of iron deficiency, delayed cognitive development, and behavioral problems.

What is Glucose?

The primary monosaccharide and most desirable energy source for the human body, especially for the brain and red blood cells.

What are Monosaccharides?

Simple carbohydrates consisting of a single sugar unit: fructose, glucose, and galactose.

What are Disaccharides?

Simple carbohydrates composed of two monosaccharides joined together: sucrose, maltose, and lactose.

What is Fructose?

A monosaccharide commonly known as fruit sugar, found naturally in fruits and honey.

What is Galactose?

A monosaccharide that links with glucose to form lactose in dairy products.

What is Sucrose?

A disaccharide consisting of one glucose unit and one fructose unit, commonly known as table sugar. Glucose + Fructose

What is Maltose?

A disaccharide consisting of two glucose units joined together, found prominently in grains. Glucose + Glucose

What is Lactose?

A disaccharide consisting of glucose and galactose, serving as the principal carbohydrate in dairy products known as milk sugar. Glucose + Glucose (alactose)

What is Lactose Intolerance?

A digestive condition caused by a deficiency of the lactase enzyme, leading to incomplete digestion of milk sugar and symptoms like nausea, bloating, and diarrhea.

What is Lactase?

The digestive enzyme located in the small intestine that breaks down lactose into glucose and galactose.

What are Polysaccharides?

Complex carbohydrates consisting of long chains of monosaccharides joined together; includes starch, glycogen, and fiber.

What is Glycogen?

The storage form of carbohydrates in animals and humans, stored in liver and muscle cells. Can also be made from excess glucose in the bloodstream.

What is Insulin?

A hormone secreted by the pancreas in lowering blood sugar levels, enabling cellular uptake and storage of glucose.

What is Glucagon?

A hormone secreted by the pancreas to increase blood sugar levels, stimulating glycogen breakdown and glucose synthesis in the liver.

What is Glycogenesis?

The metabolic process of synthesizing and storing excess glucose as glycogen in liver and muscle tissues.

What is Glycogenolysis?

The metabolic process of breaking down stored liver glycogen into glucose to release into the bloodstream.

What is Gluconeogenesis?

The metabolic creation of new glucose molecules from non-carbohydrate sources, such as amino acids or proteins, in the liver.

What is Ketosis?

A state of elevated ketone levels in the blood resulting from incomplete fat breakdown during carbohydrate scarcity or fasting after approx. 2 days.

What are Ketone Bodies?

Acidic compounds produced during incomplete fat breakdown that the brain can use for fuel when glucose is unavailable.

What is Soluble Fiber?

Nondigestible carbohydrate that dissolves in water, becomes viscous, help decrease LDL levels, and is fermented by intestinal bacteria (e.g., pectin, beta-glucan, psyllium).

What is Insoluble Fiber?

Nondigestible carbohydrate that does not dissolve in water, passes through the GI tract rapidly, and exerts a laxative-like effect (e.g., bran, seeds, fruits, vegetables).

What are Refined Grains?

Grain products that have undergone milling to remove the bran and germ, losing dietary fiber, B vitamins, phytochemicals, and iron.

What are Enriched Grains?

Refined grain products that have B vitamins (folic acid, thiamin, niacin, riboflavin) and iron added back after milling.

What is Whole Grain?

Grain products that contain all three original edible parts of the kernel: the bran, endosperm, and germ.

What is Diverticulosis?

A condition where increased pressure in the colon causes small, weak spots in the intestinal wall to bulge outward forming diverticula, due to a lack of fiber consumption.

What is Diverticulitis?

Infection or inflammation of the diverticula sacs in the colon, causing pain, fever, nausea, and cramping, due to a lack of fiber consumption.

What is High-Fructose Corn Syrup (HFCS)?

A sweetener manufactured from corn starch containing glucose and fructose, commonly added to processed foods and beverages.

Type 1 Diabetes Mellitus vs Type 2 Diabetes Mellitus

Type 1 is an autoimmune destruction of pancreatic beta cells requiring insulin; whereas Type 2 involves lifestyle-related insulin resistance.

What is Insulin Resistance?

A condition in which body cells fail to respond properly to the action of insulin, preventing glucose from entering cells; only found in Type 2 Diabetes.

What is Hypoglycemia?

Abnormally low blood glucose level, specifically defined as dropping below $70\,mg/dL$.

What is the Glycemic Index (GI)?

A scale ranking carbohydrate-containing foods based on their immediate effect on blood glucose levels compared to pure glucose.

What is the Glycemic Load (GL)?

A measurement that adjusts the Glycemic Index of a food by factoring in the total amount of carbohydrate in a typical serving.

What is Aspartame?

An artificial sweetener composed of aspartic acid and phenylalanine, providing $200 \times$ the sweetness of sucrose. Most commonly found in most soft drinks.

What is the Minimum Daily Carbohydrate DRI?

The DRI for minimum daily carbohydrate intake is $130\,g/day$ to supply adequate glucose for brain function.

What are Lipids?

A broad category of organic compounds containing carbon, hydrogen, and oxygen that are hydrophobic and insoluble in water. Also is 1 of the 6 nutrient classes alongside proteins, carbs, vitamins, minerals, and water.

What are Triglycerides?

The most common lipid category in foods and body fat, composed of three fatty acids attached to a glycerol backbone.

What is a Fatty Acid?

An organic chain of carbon and hydrogen atoms with an acid group ($\text{COOH}$) at one terminal end.

What is a Saturated Fatty Acid?

A fatty acid chain in which all carbon atoms are bonded to maximum hydrogen atoms with no carbon-carbon double bonds. Cocoa butter is an example of a saturated fatty acid.

What is a Monounsaturated Fatty Acid (MUFA)?

A fatty acid chain containing exactly one carbon-carbon double bond. Olive oil is an example of a MUFA.

What is a Polyunsaturated Fatty Acid (PUFA)?

A fatty acid chain containing two or more carbon-carbon double bonds (e.g., linoleic acid/omega-6, alpha-linolenic acid/omega-3). Soybean oil is an example of a PUFA.

What is a Triglyceride Structure?

Chemical structure consisting of a three-carbon glycerol backbone bonded to three fatty acid tails.

What is a Phospholipid?

A lipid consisting of a glycerol backbone, two fatty acids, and a phosphate group, possessing a hydrophilic head and hydrophobic tails. 1 of the 3 major types of lipids.

What is Lecithin?

The major phospholipid found in cell membranes and used commercially as an emulsifier in foods like salad dressings.

What is Sterol?

A category of lipids composed of four interconnecting rings of carbon and hydrogen, such as cholesterol. 1 of the 3 major types of lipids.

What is Cholesterol?

An essential precursor sterol produced by the body, required for cell membranes, vitamin D, bile acids, and steroid hormones. However, too much of it can lead to several problems and diseases.

What is Gastric Lipase?

A stomach enzyme that initiates lipid digestion by breaking down triglycerides into diglycerides and free fatty acids.

What is Pancreatic Lipase?

A primary intestinal enzyme that digests triglycerides into monoglycerides and two free fatty acids.

What is a Micelles?

Small spherical carrier complexes formed in the small intestine by emulsified fat breakdown products, bile, and lecithin.

What are Lipoproteins?

Spherical complexes of lipids and proteins that transport hydrophobic lipids through blood and lymph fluid. All lipoproteins contain fats, phospholipids, cholesterol, and protein. Responsible for creating VLDL, LDL, and HDL.

What is Chylomicron?

A lipoprotein produced in intestinal cells containing $90\%$ triglycerides that carries absorbed dietary fat (including the reformulated fats, as well as cholesterol) through lymph through the bloodstream to the liver.

What is Very Low-Density Lipoprotein (VLDL)?

A lipoprotein synthesized in the liver containing $60\%$ triglycerides that delivers liver-assembled fats to body cells.

What is Low-Density Lipoprotein (LDL)?

A lipoprotein containing $50\%$ cholesterol that deposits cholesterol on arterial walls, commonly called bad cholesterol that can cause plaque buildup.

What is High-Density Lipoprotein (HDL)?

A lipoprotein containing $50\%$ protein that removes cholesterol from body tissues and transports it to the liver for excretion; can help reverse plaque buildup.

What is Linoleic Acid?

An essential polyunsaturated omega-6 fatty acid needed for healthy skin cells and cell membrane structure.

What is Alpha-Linolenic Acid?

An essential polyunsaturated omega-3 fatty acid required for proper brain and nervous system function.

What is EPA and DHA?

Eicosapentaenoic acid and docosahexaenoic acid, long-chain omega-3 fatty acids synthesized from alpha-linolenic acid.

What is Hydrogenation?

A manufacturing process adding hydrogen to unsaturated fatty acids to make them more saturated and solid at room temperature. Create trans fats

What is Trans Fatty Acid Formation?

Twisting of unsaturated fatty acid double bonds from a cis position to a trans position during hydrogenation.

What is Atherosclerosis?

Disease process characterized by narrowing and hardening of arteries caused by plaque buildup of lipids, foam cells, and calcium. Can lead to a heart attack or stroke.

What is Metabolic Syndrome?

A cluster of risk factors associated with heart disease, including abdominal obesity, high blood pressure, high triglycerides, high LDL, low HDL, and insulin resistance.

What is Phytosterols?

Plant sterols structurally similar to cholesterol that lower LDL blood levels by competing with cholesterol for intestinal absorption.

What is Total Cholesterol Optimal Threshold?

A total blood cholesterol level of $<200\,mg/dL$ is considered fabulous and desirable.

What are the Principles of Healthy Eating?

Balance (proper nutrient proportions), Variety (diverse food selections), and Moderation (adequate energy without excess).

What is Undernutrition?

A state of inadequate nutrient or energy intake resulting from a diet lacking balance and variety.

What is Overnutrition?

A state of excessive nutrient or calorie consumption leading to potential toxicity or obesity.

What is Malnutrition?

The long-term physical outcome of consuming a diet that does not meet nutrient needs, encompassing both under- and overnutrition.

What are Dietary Reference Intakes (DRIs)?

Specific reference values for nutrient intakes designed to maintain health, prevent chronic disease, and prevent excess in healthy individuals.

What is the Estimated Average Requirement (EAR)?

The average daily intake amount of a nutrient estimated to meet the health needs of $50\%$ of individuals in a specific age and sex group.

What is the Recommended Dietary Allowance (RDA)?

The average daily intake level sufficient to meet the nutrient requirements of nearly all ($97\%-98\%$) healthy individuals in a group.

What is the Adequate Intake (AI)?

The approximate daily nutrient intake level used when scientific evidence is insufficient to establish an EAR and RDA.

What is the Tolerable Upper Intake Level (UL)?

The highest average daily nutrient intake level unlikely to pose adverse health effects or toxicity to almost all individuals.

What is the Acceptable Macronutrient Distribution Range (AMDR)?

Recommended macronutrient intake ranges: Carbohydrates ($45\%-65\%$), Fat ($20\%-35\%$), and Protein ($10\%-35\%$) of total daily energy intake.

What is the Estimated Energy Requirement (EER)?

The calculated average daily intake needed to maintain energy balance in a healthy adult based on age, gender, weight, height, and physical activity level. Doesn’t take caloric intake into account.

What is the Portion Size Hand Guide?

A hand portion estimation method where a small fist represents $\approx 1$ cup, a palm represents $\approx 3\,oz$ cooked meat, and a thumb-forefinger 'O' represents $\approx 1\,tbsp$ oil.

What is Nutrient Density?

A measurement of the nutrients a food provides relative to the amount of energy (calories) it contains.

What is Energy Density?

A measurement of the calories a food provides relative to its weight or volume (calories per gram).

What does the average U.S. diet lack?

Most vitamins/omegas, calcium, potassium, fiber, iron, etc.

What does the average U.S. diet have too much of?

Added sugar, sodium, saturated fat, excess caloric intake, etc.

What is the Scientific Method, and what are the steps of it?

The process used by scientists to generate sound research findings. The steps are as follows:

1. Observe, ask questions, and formulate a

hypothesis (idea based on observation)

2. Conduct an experiment to test the

hypothesis

3. Share findings in a peer-reviewed

journal (research publication for scientists)

Differences between Experimental vs Observational Research

Experimental Research is different kinds of experiments can be used to test hypotheses

- 2 groups: experimental and control

- A double-blind placebo-controlled study is considered the "gold standard"

of research

Observational Research observes two or more groups to see if a relationship between nutrition and an outcome can be identified

Correlation & Cuasation

Correlation between ice cream sales and sunglasses sold. As the sales of ice creams is increasing so do the sales of sunglasses. Is the increased ice cream sales causing the increases purchasing of sunglasses? Or could there be a 3rd factor that is impacting both of these?