Nutrition Study Guide Chapters 1–9

Flashcards covering key terms and concepts from Chapters 1–9, including nutrient guidelines, digestion, macronutrients, vitamins, minerals, hydration, and ergogenic aids.

What information is required on a standard U.S. Nutrition Facts label?

Calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars, protein, vitamin D, calcium, iron, potassium, serving size, and servings per container.

What is the primary purpose of the Dietary Guidelines for Americans?

To provide science-based advice that promotes health, reduces chronic-disease risk, and helps individuals meet nutrient needs.

What does the Adequate Intake (AI) value represent?

An observed average daily intake assumed to ensure nutritional adequacy when an RDA cannot be established.

What does RDA stand for and what does it indicate?

Recommended Dietary Allowance; the daily intake that meets the nutrient needs of nearly all (97–98 %) healthy individuals.

Define DRI in nutrition.

Dietary Reference Intakes—a set of reference values (EAR, RDA, AI, UL) for evaluating and planning nutrient intakes.

Name the three macronutrients.

Carbohydrates, proteins, and fats.

Which vitamins are fat-soluble?

Vitamins A, D, E, and K.

Which vitamins are water-soluble?

The B-complex group and vitamin C.

Where does carbohydrate digestion begin?

In the mouth via salivary amylase.

In which part of the GI tract does most nutrient absorption occur?

The small intestine.

Into what components are dietary fats broken down for absorption?

Free fatty acids, monoglycerides, and glycerol.

What enzyme initiates protein digestion in the stomach?

Pepsin.

What is the adult RDA for carbohydrates?

130 g per day—the minimum to supply glucose to the brain.

Why do endurance athletes practice carbohydrate loading?

To maximize muscle glycogen stores for events >90 minutes.

Give two common artificial sweeteners.

Aspartame and sucralose (others include saccharin, acesulfame-K, stevia).

How much carbohydrate is generally advised within 30 minutes post-exercise?

About 1.0–1.2 g carbohydrate per kg body weight.

Why can mouth-rinsing with carbohydrate improve exercise performance?

Oral receptors signal the brain to reduce perceived effort even without ingestion.

What carbohydrate concentration is recommended for endurance beverages?

Roughly 6–8 % carbohydrate solution.

How does a saturated fatty acid differ from an unsaturated one?

Saturated fatty acids have no carbon–carbon double bonds; unsaturated fatty acids have one or more.

List the four major classes of lipoproteins.

Chylomicrons, VLDL, LDL, and HDL.

Is there an RDA for fat?

No specific RDA; the AMDR recommends 20–35 % of total calories from fat.

Which fuel source becomes dominant during prolonged, moderate-intensity exercise?

Fatty acids from adipose tissue and intramuscular triglycerides.

How does endurance training affect fat metabolism?

It enhances the capacity to oxidize fat, sparing muscle glycogen.

What is the protein RDA for a sedentary adult?

0.8 g per kg of body weight per day.

Describe the basic structure shared by all amino acids.

A central carbon bonded to an amino group, carboxyl group, hydrogen atom, and unique side chain (R-group).

What is a complete protein?

A protein containing all nine essential amino acids in adequate amounts.

Typical daily protein recommendation for strength athletes?

Approximately 1.6–1.7 g per kg body weight.

Why is post-exercise protein intake important?

It stimulates muscle protein synthesis, recovery, and adaptation.

List the four fat-soluble vitamins.

Vitamins A, D, E, and K.

Give two characteristics of water-soluble vitamins.

Not stored extensively; excess excreted in urine, so regular intake is needed.

Which birth defect is linked to inadequate maternal folate?

Spina bifida (a neural-tube defect).

Define phytochemicals.

Bioactive plant compounds that may confer health benefits beyond basic nutrition.

Primary function of vitamin A?

Supports vision, immune function, and epithelial cell integrity.

Deficiency of which vitamin causes beriberi?

Thiamin (vitamin B1).

How is vitamin D produced in the body?

Synthesized in skin from 7-dehydrocholesterol upon UVB sunlight exposure.

What is bioavailability in nutrition?

The proportion of an ingested nutrient that is absorbed and utilized by the body.

Give one key function of phosphorus.

Component of ATP, DNA/RNA, and bone mineral matrix.

What anemia results from iron deficiency?

Microcytic hypochromic anemia.

Which mineral is essential for thyroid hormone synthesis?

Iodine (iodide).

Excess of which mineral is closely linked to hypertension?

Sodium.

Name two primary minerals that form bone.

Calcium and phosphorus.

State one function of magnesium.

Acts as a cofactor in >300 enzyme reactions, including ATP synthesis and muscle contraction.

Differentiate major versus trace minerals.

Major minerals are needed in amounts >100 mg/day (e.g., calcium); trace minerals are required in smaller amounts (<100 mg/day), such as iron and zinc.

What is the AI for total water for U.S. adults?

About 3.7 L/day for men and 2.7 L/day for women from beverages and food.

Recommended fluid intake 2–3 hours before exercise?

Approximately 5–10 mL water per kg body weight.

Define heat stroke.

A life-threatening heat illness with core temperature >40 °C (104 °F) and central nervous system dysfunction.

Roughly what proportion of body water is extracellular?

About one-third.

Give two critical functions of water in the body.

Regulates body temperature via sweat evaporation and transports nutrients/waste in blood and lymph.

Why is 100 % fruit juice not ideal as the sole fluid during prolonged exercise?

Its >10 % carbohydrate concentration slows gastric emptying and may cause GI distress.

Primary avenue of daily fluid loss at rest?

Urine excretion.

How does sweat rate change with improved fitness?

It increases, enhancing heat dissipation.

Define an ergogenic aid.

Any substance, device, or practice that enhances physical performance or recovery.

Which U.S. law governs dietary supplements?

The Dietary Supplement Health and Education Act (DSHEA) of 1994.

Must supplements prove safety and efficacy before marketing?

No; manufacturers are responsible for safety, and the FDA intervenes only post-market if issues arise.

Name one third-party certification program that tests supplement quality.

NSF Certified for Sport (others: Informed-Choice, USP).

Which federal agency primarily regulates dietary supplements?

The Food and Drug Administration (FDA).

What is inadvertent doping?

Failing a drug test after unknowingly ingesting a banned substance, often via contaminated supplements.

What label features can athletes look for to lower supplement-related doping risk?

Third-party verification seals, full ingredient disclosure, lot numbers, and GMP certification.