Nutrition Basics and Macronutrients

These flashcards cover essential vocabulary and terms from the lecture notes on nutrition, macronutrients, and digestion.

Energy values per gram: Carbs and proteins

4 kcal/g

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Energy values per gram: Fat

9 kcal/g

Energy values per gram: Alcohol

7 kcal/g

Essential Nutrients

Nutrients that must be consumed because the body cannot make them.

Nonessential Nutrients

Nutrients that the body can synthesize.

AMDR for Carbohydrates

45–65% of total daily calories.

AMDR for Fats

20–35% of total daily calories.

AMDR for Proteins

10–35% of total daily calories.

Dietary Reference Intake (DRI): EAR

Estimated Average Requirement; meets needs of 50% of population.

Dietary Reference Intake (DRI): RDA

Recommended Dietary Allowance; meets needs of 97–98% of population.

Dietary Reference Intake (DRI): AI

Adequate Intake; used when RDA is not available.

Dietary Reference Intake (DRI): UL

Tolerable Upper Intake Level; maximum safe intake.

Malnutrition

Can be undernutrition (deficiency) or overnutrition (toxicity).

Reliable Nutrition Information

Look for credentials like RDN, LD, PhD, or MD and evidence-based sources.

Types of Research Studies

Epidemiological, clinical, animal, and cell studies.

Components of a Healthy Diet

1. Adequacy 2. Balance 3. Calorie control 4. Nutrient density 5. Variety.

Nutrition Facts Panel includes

Serving size, calories, macronutrients, % Daily Values, added sugars, vitamins, minerals.

Packed Food Must Include

Name, manufacturer, ingredients by weight, Nutrition Facts, allergens.

2020-2025 Dietary Guidelines for added sugars

Limit to less than 10% of total daily kcal.

2020-2025 Dietary Guidelines for saturated fat

Limit to less than 10% of total daily kcal.

Daily sodium limit according to guidelines

Reduce sodium to less than 2300 mg/day.

Nutrient Density

High nutrients and low calories (e.g., leafy greens).

GI Tract: Mouth

Mechanical digestion plus salivary amylase acts on carbohydrates.

GI Tract: Esophagus

Responsible for peristalsis.

GI Tract: Stomach

Produces HCl to denature protein; pepsin begins protein digestion.

GI Tract: Small Intestine

Main site for digestion and absorption; enzymes from pancreas and bile from liver.

GI Tract: Large Intestine

Absorbs water and electrolytes, produces vitamins via bacteria.

Liver

Produces bile, which emulsifies fats.

Gallbladder

Stores and releases bile.

Pancreas

Produces digestive enzymes and bicarbonate.

Gastrin

Hormone that stimulates stomach acid production.

Secretin

Hormone that triggers bicarbonate release from pancreas.

CCK (cholecystokinin)

Hormone that triggers bile and enzyme release.

Small Intestine Structure

Characterized by villi and microvilli for large surface area for absorption.

GERD

Gastroesophageal reflux disease, commonly known as acid reflux.

Celiac Disease

Autoimmune disorder triggered by gluten.

Crohn's Disease & Ulcerative Colitis

Disorders that involve inflammation of the GI tract.

IBS (Irritable Bowel Syndrome)

A functional disorder with no inflammation.

Carbohydrates Types: Simple

Includes mono- and disaccharides.

Carbohydrates Types: Complex

Includes starches and fibers.

Polysaccharides

Includes glycogen, starch, and fiber.

Soluble Fiber

Lowers cholesterol; found in oats and apples.

Insoluble Fiber

Aids digestion; found in whole grains.

Insulin

Hormone that decreases blood glucose levels.

Glucagon

Hormone that increases blood glucose levels.

RDA for Carbohydrates

130 g/day.

Triglycerides

Main type of fat in the body, composed of glycerol and 3 fatty acids.