Nutrition and Energy Metabolism Lecture Review

Practice flashcards based on key concepts from the Nutrition and Energy Metabolism lecture notes to aid in exam preparation.

What is the primary energy source for the body?

Carbohydrates.

What percentage of total energy intake should come from carbohydrates?

45-65%.

Name three simple carbohydrates. What are their sources?

1. Glucose: chief energy source; 2. Fructose: found in fruits; 3. Galactose: part of milk sugar (lactose).

What are the three types of polysaccharides mentioned in the notes?

1. Starch; 2. Glycogen; 3. Cellulose.

What is the function of fiber in the diet?

Relieves constipation, stimulates muscle contraction of the intestine, reduces colon cancer risk, binds cholesterol, delays stomach emptying, aids in weight control.

What is the glycemic index?

Ranking of foods based on how quickly they are broken down to glucose and absorbed.

Which types of foods generally have a low glycemic index?

'Good carbohydrates' such as vegetables, whole grains, and fruits.

What is the recommended daily intake of fiber?

25-38 grams depending on age and gender.

What is the significance of phytochemicals in foods?

Phytochemicals have health benefits, including antioxidant properties.

What are the major signs and symptoms of diabetes?

Polyuria, polydipsia, polyphagia, weight changes.

What is the main difference between Type I and Type II diabetes?

Type I is insulin-dependent and an autoimmune disorder, while Type II is non-insulin dependent and often associated with obesity.

How does stress affect nutritional needs?

Stress increases nutritional needs, especially for protein, due to catabolism.

Name two hormones involved in energy metabolism during stress.

Cortisol and glucagon.

What are the effects of insulin on blood glucose?

Insulin promotes storage of glucose, lipids, and synthesis of proteins.

What is the consequence of eating too many carbohydrates?

Excess carbohydrates can lead to fat storage and insulin sensitivity.

Describe the relationship between leptin and body weight.

Leptin is produced by fat cells and helps to suppress appetite and increase energy expenditure.

What is meant by the term 'nutrient density'?

Nutrient density refers to the amount of nutrients per calorie in a food.

How should dietary fats be limited in a healthy diet?

Total fat intake should ideally be 20-35% of total energy intake.

List two artificial sweeteners mentioned.

Saccharin and aspartame.

What is the recommended daily intake for iron in adult men and women?

Men: 8 mg/day; Women: 18 mg/day.

What is BMI and why is it important?

Body Mass Index is a measure of body fat based on height and weight, used to assess health risks.

Name one benefit of exercise. What effect does it have on weight management?

Exercise improves circulation and helps control body weight.

What nutritional issues are prevalent in older adults?

Decreased nutrient absorption, increased needs for vitamins and minerals, and higher risk for dehydration.

Why is it important to eat whole foods rather than supplements?

Whole foods provide a complex of nutrients that work synergistically, including fiber and phytochemicals.