NALS exam 1

If a question asks whether you need to study every topic in the textbook for Chapters 1-5, what is the answer?

No; focus on material covered in class, the completed lecture slides/note guides, and specifically assigned tables, figures, pages, and Thought Questions.

What are the two major categories of nutrients?

Macronutrients and micronutrients.

What are macronutrients?

Nutrients needed by the body in relatively large amounts; carbohydrates, fats, proteins, and water.

What are micronutrients?

Nutrients needed by the body in relatively small amounts; vitamins and minerals.

What are the six classes of nutrients?

Carbohydrates, lipids/fats, proteins, vitamins, minerals, and water.

Why is water considered an essential nutrient?

The body cannot produce enough water to meet its needs, so it must be obtained through diet and fluids.

How does body composition affect total body water?

Muscle and other lean tissues contain more water than adipose tissue, so people with greater lean mass generally have a higher percentage of body water.

Why do males generally have a higher percentage of body water than females?

On average, males have more lean/muscle mass and less adipose tissue, and muscle contains more water than fat.

Which body tissue contains the most water: muscle or adipose tissue?

Muscle.

What is an organic nutrient?

A nutrient containing carbon as part of its chemical structure; carbohydrates, lipids, proteins, and vitamins are organic nutrients.

What is an inorganic nutrient?

A nutrient that does not contain carbon in the same organic molecular structure; minerals and water are inorganic nutrients.

What is an essential nutrient?

A nutrient that the body cannot make in sufficient amounts and therefore must obtain from the diet.

What is a non-essential nutrient?

A nutrient that the body can synthesize in sufficient amounts under normal conditions, so it does not have to be obtained from the diet.

Why is cholesterol considered a non-essential nutrient?

The body can synthesize cholesterol, so dietary cholesterol is not required to meet the body's cholesterol needs.

What are major functions of cholesterol in the body?

It is a component of cell membranes and is used to make steroid hormones, bile acids, and vitamin D.

Does eating dietary cholesterol automatically cause a large increase in blood cholesterol?

No; the relationship is more complex, and dietary cholesterol generally has a smaller effect on circulating cholesterol than dietary saturated and trans fats.

What are phytochemicals?

Bioactive compounds naturally produced by plants that may have effects on human health but are not classified as essential nutrients.

What are phytoestrogens?

Plant-derived compounds that can have estrogen-like activity in the body.

What are phytosterols?

Plant sterols structurally similar to cholesterol that can reduce intestinal cholesterol absorption.

What are vitamins?

Organic micronutrients required in small amounts for normal physiological functions.

What are minerals?

Inorganic micronutrients needed for functions such as bone structure, fluid balance, nerve function, and enzyme activity.

What is the difference between water-soluble and fat-soluble vitamins?

Water-soluble vitamins dissolve in water and are generally stored less extensively, while fat-soluble vitamins dissolve in fat and can be stored in body tissues.

Which vitamins are fat-soluble?

Vitamins A, D, E, and K.

Which vitamins are water-soluble?

Vitamin C and the B vitamins.

Why can excessive intake of fat-soluble vitamins be more concerning for toxicity?

They can be stored in body tissues and therefore can accumulate.

What are the major functions of minerals as a nutrient category?

Structural roles, fluid and electrolyte balance, nerve function, muscle contraction, oxygen transport, and enzyme/cofactor functions.

What is a monosaccharide?

A carbohydrate consisting of one sugar unit.

What are the major monosaccharides?

Glucose, fructose, and galactose.

What is a disaccharide?

A carbohydrate consisting of two monosaccharides joined together.

What are common disaccharides?

Sucrose, lactose, and maltose.

What is an oligosaccharide?

A carbohydrate containing a small number of linked monosaccharide units, generally more than two but fewer than polysaccharides.

What is a polysaccharide?

A carbohydrate made of many linked monosaccharide units.

What are examples of polysaccharides?

Starch, glycogen, and many types of dietary fiber.

What is a dietary lipid?

A group of water-insoluble compounds that includes fats, oils, phospholipids, and sterols.

What is a triglyceride?

A lipid composed of glycerol attached to three fatty acids.

What is a fatty acid?

A component of many dietary fats consisting of a hydrocarbon chain with a carboxyl group.

What is a saturated fatty acid?

A fatty acid containing no carbon-carbon double bonds.

What is an unsaturated fatty acid?

A fatty acid containing one or more carbon-carbon double bonds.

What is a monounsaturated fatty acid?

A fatty acid containing one carbon-carbon double bond.

What is a polyunsaturated fatty acid?

A fatty acid containing two or more carbon-carbon double bonds.

What is a complete or high-quality protein?

A protein source that provides all essential amino acids in adequate amounts.

What is an incomplete protein?

A protein source that does not provide all essential amino acids in adequate amounts.

What are complementary proteins?

Two or more incomplete protein sources whose amino-acid patterns complement each other so that together they provide adequate essential amino acids.

Do you need to memorize the list of essential amino acids for this exam?

No.

What are omega-6 fatty acids?

Polyunsaturated fatty acids that include linoleic acid and arachidonic acid (ARA).

What are omega-3 fatty acids?

Polyunsaturated fatty acids that include alpha-linolenic acid (ALA), EPA, and DHA.

What is linoleic acid?

An essential omega-6 fatty acid.

What is arachidonic acid (ARA)?

An omega-6 fatty acid that can be synthesized from linoleic acid and is involved in signaling and inflammatory/coagulation processes.

What is alpha-linolenic acid (ALA)?

An essential omega-3 fatty acid.

What are EPA and DHA?

Long-chain omega-3 fatty acids associated with important physiological functions.

What is the general omega-6 to omega-3 ratio in the Western/American diet?

It is much higher in omega-6 relative to omega-3 than the commonly recommended balance.

Where are essential fatty acids incorporated in the body?

They are incorporated into cell membranes and other lipid-containing tissues.

What are common dietary sources of omega-6 fatty acids?

Vegetable oils, nuts, seeds, and foods made with these oils.

What are common dietary sources of omega-3 fatty acids?

Fatty fish and seafood are major sources of EPA and DHA; plant foods such as flaxseed and certain nuts provide ALA.

What are nutraceuticals?

Food-derived substances or products promoted for health-related benefits beyond basic nutrition.

What are functional foods?

Foods that provide health benefits beyond basic nutrients.

What are three general ways foods can be made functional?

Adding beneficial components, removing harmful components, or enhancing naturally occurring beneficial components.

What is fortification?

Adding nutrients to a food that were not necessarily present naturally or were not present in significant amounts.

What is enrichment?

Adding nutrients back to a food that were lost during processing.

What is an example of fortification?

Adding vitamin D to milk.

What is an example of enrichment?

Adding back certain B vitamins and iron to refined grains after processing removes them.

What does DRI stand for?

Dietary Reference Intakes.

What are the DRI values used for?

They are a group of reference values used to plan and assess nutrient intakes for healthy populations.

What does RDA stand for?

Recommended Dietary Allowance.

What is the RDA?

The average daily nutrient intake level sufficient to meet the needs of nearly all healthy individuals in a particular age and sex group.

What does AI stand for in nutrition?

Adequate Intake.

What is an AI?

A recommended intake level used when there is insufficient evidence to establish an RDA.

What does EAR stand for?

Estimated Average Requirement.

What is the EAR?

The average daily nutrient intake level estimated to meet the requirement of half of healthy individuals in a particular life-stage and sex group.

What does UL stand for?

Tolerable Upper Intake Level.

What is the UL?

The highest average daily nutrient intake level unlikely to pose a risk of adverse health effects for most healthy individuals.

What is the relationship between EAR and RDA?

The RDA is set above the EAR and is intended to meet the needs of nearly all healthy individuals.

What is the purpose of the UL?

It identifies an upper intake level beyond which the risk of adverse effects increases.

What major changes were made to the current Nutrition Facts label?

Changes include updated serving-size information, larger and more prominent calorie information, added sugars, updated Daily Values, and other formatting/information changes.

Who regulates Nutrition Facts food labels in the United States?

The FDA regulates most packaged-food Nutrition Facts labels.

What is the Low FODMAP diet?

A dietary approach that temporarily limits fermentable short-chain carbohydrates that can cause gastrointestinal symptoms in some people.

What does FODMAP stand for?

Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.

Why might someone follow a Low FODMAP diet?

It may be used to reduce gastrointestinal symptoms, particularly in people with certain functional gastrointestinal disorders.

What types of foods are commonly limited on a Low FODMAP diet?

Foods high in fermentable carbohydrates such as certain fruits, vegetables, dairy products containing lactose, wheat-based foods, legumes, and some sweeteners.

What is a potential benefit of a Low FODMAP diet?

Reduced gastrointestinal symptoms in appropriate individuals.

What is a concern with a Low FODMAP diet?

Restricting many foods can reduce dietary variety and potentially affect nutrient intake or the gut microbiome if followed unnecessarily or long-term without appropriate guidance.

What is a gluten-free diet?

A diet that excludes gluten-containing grains and foods.

What is gluten?

A group of proteins found primarily in wheat, barley, and rye.

Which grains commonly contain gluten?

Wheat, barley, and rye.

For what condition is a gluten-free diet clearly medically necessary?

Celiac disease.

What is celiac disease?

An immune-mediated disorder in which gluten exposure damages the small intestine.

Is a gluten-free diet automatically healthier for everyone?

No; it is medically necessary for certain conditions but is not inherently healthier for people who do not need to avoid gluten.

Who oversees development of the Dietary Guidelines for Americans?

The U.S. Department of Agriculture (USDA) and Department of Health and Human Services (HHS).

What are the Dietary Guidelines for Americans?

Federal nutrition recommendations intended to promote health and reduce diet-related chronic disease across the U.S. population.

What should you focus on regarding the 2025-2030 Dietary Guidelines for Americans?

The eight key guidelines and the specific information presented in the Chapter 1 slide deck.

What is the New Pyramid?

The dietary graphic/message presented with the new 2025-2030 Dietary Guidelines that emphasizes the overall dietary pattern and differs in presentation and messaging from MyPlate.

How does the New Pyramid differ from MyPlate?

The New Pyramid uses a different visual structure and messaging than the MyPlate graphic while communicating dietary recommendations.

What is the Healthy Eating Index (HEI)?

A measure used to assess how closely people's dietary intake aligns with the Dietary Guidelines for Americans.

What does a higher HEI generally indicate?

Greater adherence to the Dietary Guidelines.

What does a lower HEI generally indicate?

Lower adherence to the Dietary Guidelines.

What is the overall relationship between U.S. age groups and the Dietary Guidelines?

Different age groups generally fall short of fully meeting the Dietary Guidelines, as assessed using measures such as the HEI.

What are the four components of the ABCD method of nutrition assessment?

Anthropometric, Biochemical, Clinical, and Dietary.

What does the A in ABCD stand for?

Anthropometric assessment.

What are examples of anthropometric assessment?

Height, weight, BMI, body composition, and other body measurements.

What does the B in ABCD stand for?

Biochemical assessment.