NUTRITION EXAM 2

EAR

Estimated Average Requirement; meets the nutrient needs of 50% of a healthy population.

RDA

Recommended Dietary Allowance; meets the nutrient needs of 97–98% of a healthy population.

AI

Adequate Intake; used when there is not enough evidence to establish an RDA.

UL

Tolerable Upper Intake Level; highest average intake likely safe before adverse effects begin.

EER

Estimated Energy Requirement; average energy predicted to maintain weight in a healthy individual.

AMDR

Acceptable Macronutrient Distribution Range; recommended percentage distribution of macronutrients.

Carbohydrate AMDR

45–65% of total calories.

Protein AMDR

10–35% of total calories.

Lipid AMDR

20–35% of total calories.

Carbohydrate RDA

130 g/day.

Added sugar recommendation

No more than 10% of total calories.

Fiber AI for men

38 g/day.

Fiber AI for women

25 g/day.

DRIs

Numbers about nutrients; nutrient recommendations for healthy populations.

Dietary Guidelines for Americans

Words about food patterns; evidence-based guidance to promote health and reduce disease.

MyPlate

Pictures about food; illustrates healthy proportions of food groups.

Food labels

Provide nutrient and energy information about foods.

Ingredient list

Ingredients are listed from most abundant to least abundant by weight.

Excellent source

More than 20% of the Daily Value.

Good source

10–19% of the Daily Value.

Free

Less than 0.5 grams per serving.

Monosaccharides

Single sugars: glucose, fructose, and galactose.

Disaccharides

Sugars made of two monosaccharides: lactose, maltose, and sucrose.

Fructose

Monosaccharide with the highest sweetness; found in fruits and vegetables.

Glucose

Main sugar in the blood; found in all disaccharides.

Galactose

Monosaccharide found in dairy.

Lactose

Disaccharide made of glucose + galactose; found in dairy.

Maltose

Disaccharide made of two glucose molecules; formed during cooking.

Sucrose

Disaccharide made of glucose + fructose; table sugar.

Starch

Complex carbohydrate made of glucose; digestible; how plants store carbohydrates.

Fiber

Complex carbohydrate humans cannot digest.

Glycogen

How the human body stores carbohydrate; stored mainly in liver and muscles.

Soluble fiber

Dissolves in water, forms a sticky gel, and is easily digested by gut bacteria.

Soluble fiber health effects

Can lower cholesterol and slow glucose absorption.

Insoluble fiber

Does not dissolve in water and is less fermented by bacteria.

Insoluble fiber health effect

Provides bulk and helps alleviate constipation.

Whole grain

Contains the endosperm, bran, and germ.

Endosperm

Part of a whole grain that contains starch.

Bran

Outer layer of a grain.

Germ

Part of the grain removed during refinement.

Refined grain

Grain processed to remove the bran and germ.

Enriched grain

Nutrients are added back to foods, often to replace nutrients lost during processing.

Whole-grain examples

Whole wheat, stone-ground whole wheat, and brown rice.

First location of carbohydrate digestion

Mouth.

Mechanical carbohydrate digestion

Mastication in the mouth.

Salivary amylase

Enzyme in the mouth that begins carbohydrate digestion by breaking down starch.

What happens to salivary amylase in the stomach?

High stomach acidity deactivates salivary amylase.

Carbohydrate digestion in the stomach

No carbohydrate digestion occurs according to the course material.

Pancreatic amylase

Breaks starch into short-chain sugars in the small intestine.

Small-intestine enzymes

Enzymes on intestinal microvilli break carbohydrates into monosaccharides.

Maltase

Breaks maltose into two glucose molecules.

Sucrase

Breaks sucrose into glucose + fructose.

Lactase

Breaks lactose into glucose + galactose.

Final products of carbohydrate digestion

Monosaccharides.

Soluble fiber in the large intestine

Bacteria break it down into short-chain fatty acids.

Insoluble fiber in the large intestine

Provides bulk to undigested GI contents and is excreted in feces.

Carbohydrate in blood

Glucose.

Where is glycogen stored?

Liver and muscles.

Body glycogen storage

Approximately 500–600 grams total.

Glycolysis

The splitting of glucose into two pyruvate molecules plus ATP and electrons.

Does glycolysis require oxygen?

No; oxygen is NOT required.

Glycolysis product

Two pyruvate molecules.

Pyruvate conversion

Second step of cellular respiration after glycolysis.

Citric acid cycle

Third step of cellular respiration.

Electron transport

Fourth step of cellular respiration.

Cellular respiration sequence

Glycolysis → pyruvate conversion → citric acid cycle → electron transport.

Gluconeogenesis

Production of glucose; pyruvate can be converted back into glucose.

Glucagon

Hormone included in the course's glucose-regulation vocabulary.

Low carbohydrate intake

Body can break down protein to produce glucose and produce ketones.

Ketones

Backup fuel made from fat when glucose is limited.

When are ketones produced?

Starvation, low-carbohydrate diets, and diabetes.

Tissues that use ketones

Heart, muscle, and kidneys.

Brain adaptation to ketones

The brain adapts after about 3 days to use ketones.

Ketosis

Increased ketones in the blood; can be a normal response.

Ketoacidosis

Acidic blood caused by very high ketone levels; dangerous.

Ketoacidosis association

Typically associated with Type 1 diabetes.

High added sugar diets

Can damage blood vessels and nerves, increase blood lipids, and contribute excess calories.

High fiber diets

Can decrease cholesterol, slow blood glucose rise, increase satiety, and reduce constipation.

Lactose intolerance

Low levels of lactase enzyme.

What happens with lactose intolerance?

Lactose is not broken down and passes into the large intestine where bacteria ferment it.

Lactose intolerance symptoms

Gas, bloating, cramping, and diarrhea.

Diabetes mellitus

Characterized by high blood glucose levels.

Chronic high blood glucose

Can damage the heart, blood vessels, kidneys, eyes, and nerves.

Type 1 diabetes

Pancreas stops producing insulin; autoimmune disease; requires insulin.

Type 1 diabetes percentage

About 5–10% of diabetes cases.

Type 1 diabetes onset

Usually develops at a young age.

Type 1 diabetes DKA risk

High risk for diabetic ketoacidosis.

Type 2 diabetes

Pancreas still makes insulin, but cells are resistant to insulin.

Type 2 diabetes percentage

About 90–95% of diabetes cases.

Type 2 diabetes onset

Usually occurs in adulthood.

Type 2 diabetes treatment

Can be treated with diet and lifestyle changes.

Type 2 diabetes DKA risk

Low risk of DKA according to the course material.

Gestational diabetes

Diabetes that occurs during pregnancy.

What happens to gestational diabetes after pregnancy?

It resolves after pregnancy.

Maternal risk after gestational diabetes

Increased risk of Type 2 diabetes later.

Infant associated with gestational diabetes

Baby is usually large for gestational age.

Infant hypoglycemia risk

Infant has increased risk of hypoglycemia during the first few days after birth.

MyPlate fruit recommendation

Make half your plate fruits and vegetables and focus on whole fruit.

MyPlate grain recommendation

Make half your grains whole grains.

MyPlate vegetable recommendation

Vary your vegetables.