Exam 1

What is nutrition?

the scientific study of nutrients and how the body uses them (the science of food)

What are life-sustaining chemicals found in our food and are necessary for growth, maintenance, and repair of the body’s cells?

Nutrients

A person’s usual pattern of food choices is known as what?

diet

What type of factors contribute to the top leading cause of death in the U.S.?

dietary factors

Risk factors may increase/decrease your chances for developing chronic diseases?

increase

What are some examples of risk factors?

* diet
* physical activity
* age, genetics, and family history
* drug + alcohol use
* environmental condition

What are the goals of Healthy People 2030?

* Attain healthy, thriving lives and well-being that are free of preventable disease, disability, injury, and premature death
* eliminate health disparities, achieve health equity, and attain health literacy to improve the health and well-being of all
* create social, and physical, and economic environments that promote obtaining the full potential for health and well-being for all
* promote healthy development, healthy behaviors, and well-being across all life stages
* engage leadership, key constituents, and the public across multiple sectors to take action and design policies that improve the health and well-being of all

What are essential nutrients?

* compounds that the body can't make or doesn’t make enough of, so they are supplied by food
* cannot be synthesized on their own

What is a non-essential nutrient?

compound that can be synthesized by the body, therefore food does not need to be consumed in order to get these nutrients

How are essential nutrients identified?

* if the nutrient is missing from the diet, a deficiency disease occurs
* when the missing nutrient is added to the diet, the signs + symptoms of the deficiency disease are corrected


* scientists can explain why the signs + symptoms occurred when the nutrient was missing from the diet

What are the six classes of nutrients?

* carbohydrates
* lipids
* proteins
* water
* vitamins
* minerals

Out of the classes of nutrients, which would be considered macronutrients?

* carbohydrates
* lipids
* proteins
* water

Out of the classes of nutrients, which would be considered micronutrients?

* Vitamins
* Minerals

What are the functions of macronutrients and micronutrients?

* Macronutrients are needed in large quantities (gram) and supply the body with energy
* Micronutrients are needed in small quantities (milligrams) and do not supply the body with energy

Does the macronutrient water provide us with energy?

No!

Carbohydrate function

provide the body with energy

Fat function

* Energy


* Regulation of body processes


* Growth + development
* Absorption of vitamins

Protein function

* Structural components
* Enzymes
* Immune function
* Transportation of nutrients
* Energy

Vitamins function

* Regulation of body processes
* Maintenance

Minerals function

* Regulation of body processes
* Structural + functional components (bone)
* Maintenance

Water function

* Fluid balance
* Regulation of body temperature
* Transport + elimination of substances
* Participant in many chemical reactions

A measure of food energy is known as a calorie or a?

kilocalorie

A kilocalorie is the heat energy needed to _____ of 1000g (1L) of water 1 degree Celsius

raise

1 kilocalorie = 1 calorie = 1000 calories

5 kilocalories = 5 calories = 5000 calories

12 kilocalories = 12 calories = 12,000 calories

4 lb = ___ kg

1\.8

15 kg = __ lb

33

9 in = __ cm

22\.8 → 23

100 cm = __ in

39

8\.7 kg = __ g

8700

620 cm = __ m

6\.2

What are some foods that are good sources of phytochemicals?

* Plants
* broccoli
* garlic
* cabbage
* green tea
* grapes
* ginger

What are some foods that are a good source of fiber?

* whole grain products
* wheat bran

A serving of food contains 22g of carbohydrates, 18g protein, 8g fat, 78 mg vitamin c, and 200 ml water. Based on this information, this food contains how many kcals?

232 kcals

What is nutrient deficiency?

the intake of nutrients in lesser quantity than the estimated average requirement

How can you fix a nutrient deficiency?

can be cured by eating foods that contain the nutrient that is missing or in short supply

What is an example of a mineral nutrient?

* calcium
* potassium
* sodium
* magnesium

What is a nutrient dense food?

* food that provides greater contribution to nutrient need rather than calorie need

What are some examples of nutrient dense food?

* broccoli
* leafy greens
* fat-free milk
* orange juice
* lean meats
* whole-grain cereals

What is an energy dense food?

a food that is low in nutrients and is high in sugar and/or fat

What are some examples of energy dense foods?

* cookies
* chocolate doughnuts

Most naturally occurring foods contain more than ___

nutrients

one

200 kcals of sugar = __ g CHO

50

420 kcals of alcohol = ___ g alcohol

60

Name 3 leading diet-related causes of death in the U.S.

* Heart disease
* Cancer
* Stroke

What is a risk factor?

a personal characteristic that increases your chances of developing a chronic disease

Nutrition is based on what type of research?

evidence-based research

What does it mean to be evidence-based research?

* utilize the scientific method
* based off of scientific evidence

A (__*)*__ is a systematic way of testing a *__(*___) and exploring mechanisms

experiment; hypothesis (question)

What is the difference between your experiment/treatment group, and your control group?

* treatment/experimental group: get tested on (receive the “treatment”)
* control group: do not receive anything (get a placebo)

__(____)__ does NOT equal __(__)__

* correlation


* causation

What does RDN mean?

registered dietitian nutritionists

Why is it important to look for RDN when referencing nutrition research?

are certified to discuss everything in nutrition (got the right amount of schooling + continue their education even a

Double blind means

* neither the investigators nor the subjects are aware of the subjects’ group assignments

Growing conditions can be affected by an ____, such as a fertilizer

independent variable

What is a bias?

bias is believing you are right and not hearing others out lol

What is an anecdote?

reports of personal experiences

A _ is a systematic way of testing a _ and exploring mechanisms

* experiment
* hypothesis

What is the difference between the experiment/treatment group and a control group?

experiment/treatment group gets tested on (receive treatment) while the control group does not receive anything (placebo)

_____ does not equal _

correlation; causation

RDN means what?

Registered dietitian

Why is RDN important when looking at nutrition research?

they are certified to talk about nutrition

Double blind means

neither the investigators nor the subjects are aware of the group assignments

Retrospection Studies

researchers collect information about a group’s past exposures and identify current health outcomes

Prospection Studies

healthy group of people followed over a time period and any diseases that these individuals develop are noted + later analyzed by researchers to see if there are any links between exposures + diseases

What does in-vivo mean?

in life, meaning the study takes place in a living organism

What does “in-vitro” mean?

in glass, meaning the study takes place in a test tube

What is an epidemiological study?

studies occurrence, distribution, and causes of health problems in populations

What is a dietary supplement?

adds to a person’s dietary intake and contains one ore more dietary ingredients, including nutrients or botanicals (herbs or other plant materials)

What are examples of dietary supplements?

* nutrient pills
* protein powders
* herbal extracts
* multivitamin/mineral products

What is a randomized-controlled trial?

experimental study involving humans that usually randomly divides a group of people into treatment and control groups

What does peer-reviewed mean?

a critical analysis conducted by a group of peers

Are dietary supplements regulated? If so, by who/how?

* Yes, dietary supplements are regulated as a non-traditional category of foods, not as drugs ‘


* supplements bypass strict FDA regulations imposed on medications

Name a couple of ways to ensure you are consuming supplements correctly

* determine if the supplement is necessary
* discuss your need for the supplement with your physician or RDN

What are some ways to start thinking critically?

* if there is use of emotionally charged language
* no resources cited or cited improperly
* cherry-pick studies to support a theory or product
* learn how to properly read labels

What is a disclaimer for?

* clues that are usually in small/difficult to read font that hint a product may not live up to an individual’s expectations or even the manufacturer’s claim

What is a red flag claim?

clues that indicated source of information is unreliable

What is a GMO?

genetically modified organism

What does organic mean?

anything containing carbon

What does natural mean?

no syntheitc ingredients

How can GMOs help build a nutritious diet?

* Use less pesticides/herbicides
* have more yield

According to the Dietary Guidelines for American, healthy individuals should limit their sodium intake to ___ mg/day

2,300

What is a nutrient requirement?

smallest amount of a nutrient that maintains a defined level of nutritional health

What do DRIs consist of?

* Tolerable Upper Intake Level
* Chronic Disease Risk Reduction Intake
* Recommended Dietary Allowance
* Adequate Intake
* Estimated Average Requirement
* Estimated Energy Requirement
* Acceptable Macronutrient Distribution Range

What are some examples of an FDA claim that would be allowed on a food package?

structure function claim:

nutrient content claim: these claims describe levels of nutrients in packaged foods

include may, etc.

What does the Dietary Guidelines for American say about sugar intake for adults?

exceed recommended sugar

What is the adult AMDR for carbohydrates?

45-65%

What is the adult AMDR for protein?

10-35%

What is the adult AMDR for fat?

400-700

What are the MyPlate food groups? Give an example of each

* fruits: a cup of fruit
* grains: 1 slice of bread
* vegetables: a cup of raw vegetables
* protein: poultry
* dairy: a cup of milk

What are some examples of a nutrient content claim?

* sugar free
* reduced or fewer calories
* high fiber
* extra lean

What is secreted by the human stomach?

* hydrochloric acid
* pepsin (deactivated)
* mucus
* intrinsic factor

Chyme moves from the stomach into the __

small intestine

What is catabolism?

breakdown of larger molecules

What is anabolism?

synthesis of larger molecules

What do villi in the small intestine do?

absorb nutrients (able to do so because they have absorptive cells)

What would happen if you did not have villi?

decreased absorption

What is bioavailibilty?

the extent to which digestive tract absorbs nutrients and how well the body uses them

What are the 5 levels of organization in the body? Explain each level

* Cellular level: basic functional/structural units, contain organelles w/ specific functions
* Tissue level: a community of similar cells form a body tissue
* organ level: two or more different tissues combine to form an organ
* Organ system: two or more organs work closely together to perform the functions of a body system
* Organismal level: many organ systems work harmoniously together to perform the functions of an independent