Study Guide for Mid-Term Exam

Calorie

A unit of energy

Nutrient Dense

Foods with a variety of beneficial nutrients and have a lower ratio of calories

Dietary Guidelines for American (DGA)

 a set of science-based recommendations for what to eat and drink to promote health and prevent disease

Daily Values (DV)

a reference amount of nutrients that a person should consume or not exceed each day.

Non-nutrient

a substance that contains little to no calories and no vitamins or minerals

Essential

a nutrient that can not be produced by the body and must be obtained from food

Food

material consisting essentially of protein, carbohydrate, or fat used in the body of an organism to sustain growth, repair, and vital processes and to provide energy.

Diet

Type of food that a person habitually eats

Nutrition

Food or nourishment

RDA (Recommended Dietary Allowance)

the average daily amount of nutrients that is considered sufficient to meet the needs of almost all healthy people in a specific gender and age group.

EAR (Estimated Average Requirement )

average daily level of intake estimated to meet the requirements of 50% of healthy individuals

AI (Adequate Intake)

a recommended daily nutrient intake level for a specific group of people based on observation or experimental data.

UL (A tolerable Upper Intake Level)

the highest amount of a nutrient that is unlikely to cause adverse health effects in most people in a healthy population.

AMDRs (Acceptable Macronutrient Distribution Range)

Carbohydrates: 45-65% of daily calories

Protein: 10-35% of daily calories

Fat:20-35%

Daily Values (DRI)

Carbohydrate: 130g/day at minimum

Protein: 0.8 g/kg daily 56 g/daily for Men 46 g/daily for Women

Essential Fatty Acids -Omega 6 (linoleic acid) 5-10% total calories, Omega 3 (linolenic acid) 0.6-1.2% of total calories

What are factors that drive food choice

Environmental, Psychological, Sociocultural, and Biological

Recall the macronutrient intake recommendations from DRI and Dietary Guidelines. Whole grain and fiber, Alcohol, Protein

Whole grain and Fiber: Men-38 grams (30 grams for men 51 and older) Women- 25 grams (21 grams for women 51 and older)

Half of grains should be whole grains

Alcohol: Men – 2 drinks a day Woman – 1 drink or less

Protein: 0.8 g/kg daily 56 g/daily for Men 46 g/daily for Women

 

How many different classes of nutrients?  Which ones are energy yielding?

There are six main classes of nutrients: Water, Carbohydrates, lipids, protein, vitamins and minerals. The energy yielding nutrients are carbohydrates, proteins and lipids.

How many calories/gram of each nutrient?  Be able to calculate.

 Fats (Lipids ): 9g

Carbohydrates: 4g

 Proteins:4g

What things are required to be on the food label?

-Common or usual name of the product

-Name and address of manufacturer, packer, or distributor

-Net contents in terms of weight, measure or count

-Nutrient contents of the products: Nutrition Facts Panel

-Ingredients in descending order by weight

-Essential warnings like ingredients that cause allergies or reactions

Be able to identify which monosaccharides make up each of the three disaccharides

 The monosaccharide glucose makes up each of the three disaccharides sucrose, lactose, and maltose.

Sucrose: Glucose and fructose

Lactose: Galactose and glucose

Maltose: Glucose and glucose

What type of fat is solid or liquid at room temperature?

Saturated fats are solid at room temperature, examples include butter and lard.

Unsaturated fats are liquid at room temperature, examples include olive oil and canola oil.

 

What are the mechanical and chemical methods of digestion?

Mechanical: Teeth, Stomach muscle contractions

Chemical: Salivary amylase and other enzymes, Stomach acid (HCL)

Understand where nutrients are specifically digested and absorbed.

The breakdown of carbohydrates starts in the mouth with the saltatory amylase, most nutrients are absorbed in the small intestines.

Be able to read an ingredients list and tell which foods are most or least prevalent.

All ingredients must be listed in descending order by weight.

What are the functions of the macronutrients in the body?

The macronutrients include carbohydrates, proteins and fats and they provide the body with energy needed for daily actives, maintain bodily structures, and support various systems within the body.

What is denaturation and what can cause it to start?

The process of a protein’s structure is altered, causing it to unfold or break up

What is glycemic index?  What foods would be high or low on the scale?

The glycemic index is a scale that measure how quickly a food raises blood sugar levels. Foods are ranked on a scale from 1 to 100, with higher numbers indicating a greater effect on blood sugar:

Low GI : Foods with GI of 55 or less

Beans

Fruit

Non -starchy vegetables

Milk

Pasta

Grainy bread

Porridge (oats)

Lentils

 

High GI: Foods of 70 or higher

Potatoes

White Bread

Short-grain rice

Puffed rice cakes

Doughnuts

Watermelon

Jellybeans

Cornflakes