Exam 1 Study Guide

FACS 126 - Olivet Nazarene University

Identify the 6 classes of nutrients

Carbohydrates, protein, fats/lipids, vitamins, minerals, water

List the nutrients that can supply energy (kcal) for the body

Carbohydrates, protein, fats/lipids

Essential nutrient

1. Plays a role in the body, essential

   1. Must perform a specific bodily function

   2. Omission must lead to decline

   3. Nutrient restoration before damage should restore nutrient function

Identify the number of kcal per gram of carbohydrates, proteins, fats, and alcohol

1. Carbs: 4kcal/gram, 

2. Protein: 4kcal/gram

3. Fats: 9kcal/gram

4. Alcohol: 7kcal/gram

Define kilocalorie

1,000 calories

At dinner, Emma’s meal contained 27grams of protein, 13 grams of fat, and 50 grams of carbohydrates. How many total kcalories did her meal contain?  What is the percent of each towards her total kcal for the meal?

1. 425 calories 

2. Fat: 28%

3. Carbohydrates: 47%

4. Protein: 

Compare and contrast hunger and appetite.

Hunger is physical state of hunger, appetite is psychological state of hunger

Compare and contrast nutrient density and energy density.

1. Energy density: high in kcal for weight

2. Nutrient Density:

Identify the 5 key factors for a healthy diet

1. A variety of vegetables from all subgroups (dark, green, red and orange, beans and peas, starchy, etc.)

2. Fruits, especially whole

3. Grains, at least half whole grains

4. Fat-free or low fat dairy (milk, yogurt, cheese, and/or fortified soy beverages)

5. A variety of protein foods (seafood, lean meats and poultry, eggs, beans and peas, nuts, seeds, and soy products)

6. Oils

Describe the 3 states of nutrition

Undernutrition, Over nutrition, and Desirable nutrition

RDA

Recommended Dietary Allowance, evaluates your current daily intake of specific nutrients. The further you stray above or below these values, the more likely you are at risk for developing nutritional problems

AI

Adequate Intake, evaluates current intake of nutrients, but AI designation implies that further research is required.

EER

 Estimated Energy Requirement, Used to estimate calorie needs of the average person within a specific height, weight, sex, age, and physical activity pattern

DRI

Dietary Reference Intake,

Identify the 4 key points of the USDA MyPlate

1. Make ½ plate fruits and veggies

2. Drink skim milk or 1%

3. At least ½ grains, whole

4. Vary protein choices

Identify the number of servings recommended for each of the MyPlate food groups

1. 1c. of fruit (1c. Fruit juice or 1/2c. dried fruit)

2. 1c. Vegetables (1 c. raw or cooked vegetables, 1 c. vegetable juice, or 2 c. raw, leafy greens)

3. “Ounce equivalent” of grains (1 slice of bread, 1 c. ready to eat breakfast cereal, or 1.2 c. cooked rice, pasta, or cereal)

4. “Ounce equivalent” of protein (1 ounce of meat, fish, or poultry, 1 egg, 1 tbsp. Nut butter, ¼ c. cooked legumes, or ½ oz. nuts or seeds) 

5. 1 c. dairy (1 c. milk, soy milk, or yogurt, 1.5 oz. of cheese, or 2 oz of processed cheese)

Describe the Dietary Guidelines for Americans

1. Saturated fat less than 10% of total kcal

2. Limit Trans fats

3. Added sugars less than 10% of total kcal

4. Sodium less than 2,300 mg per day

List the components that food manufacturers are required to put on the nutrition facts panel

1. Servings per container

2. Serving size

3. % daily value

4. Added sugars

5. Protein DV

Define Daily Value.

Use as a rough guide for comparing the nutrient content of a food to approximate human needs, based on the 2000-kcal diet.

List the nine major allergens that must be identified on food labels

1. Eggs

2. Fish 

3. Milk 

4. Peanuts

5. Shellfish

6. Soybeans

7. Treenuts

8. Wheat

9. Sesame 

Define digestion and absorption

1. Digestion: The breakdown of foods into usable forms we can absorb

   1. Moving and mixing food

   2. Secretion of chemicals to promote food breakdown

   3. Nutrient production

   4. Waste elimination

2. Absorption: water, some fatty acids, sodium and potassium

Passive diffusion

free movement of nutrients down a concentration gradient across the absorptive cell membrane. Requires no energy and no carrier

Facilitated diffusion

uses a carrier protein to move nutrients down a concentration gradient into the absorptive cell

Active Absorption

involves a carrier protein as well as energy to move nutrients against a concentration gradient into absorptive cells.

Phagocytosis( solid particles) and pinocytosis (lipids)

forms of active transport in which the absorptive cell membrane forms an indention that engulfs a nutrient to bring it into a cell.

Identify the accessory organs of digestion

1. Liver: production of bile

2.  Gallbladder: Storage of bile 

3. Pancreas: hormones, pancreatic juice

Identify where in the GI tract that most nutrient absorption occurs

Small Intestine

Define peristalsis

Involuntary, wave-like contractions that move food through the digestive track

Describe the role of villi in the nutrient absorption process

1. The folds of epithelial tissue that form the surface of the mucosa of many finger-like projections, these are the villi. Inside each villi there are capillaries that provide blood to the cells of the small intestine and carry absorbed nutrients from the GI tract to the liver. 

   1. Each one also contains a lacteal (a small vessel of the lymphatic system which transports dietary lipids from the GI tract to the bloodstream

Epiglottis

acts as a flap in the throat, directing food into the esophagus and preventing them from entering the windpipe and lungs during swallowing

Lower Esophageal Sphincter

muscular valve at the bottom of the esophagus that opens up and allows food to enter the stomach and then closes to prevent stomach content from flowing back into the esophagus.   

Prebiotics

Foods that nourish the bacteria in your gut (bananas, chicory root, dandelion greens, garlic, leeks, legumes, onions)

Probiotics

healthy bacteria that reside in your gut (apple cider vinegar, cheeses, keifer, kombucha, miso, pickles, yogurt)

Postbiotics

metabolites produced by beneficial bacteria (amino acids, antimicrobial peptides, cell surface proteins, enzymes)