HNF 150 Final Exam

Nutrition Basics

Nutrient Density:

  • Foods high in nutrients but low in calories. Examples: spinach, blueberries, salmon.

  • Helps determine if a food is healthy (nutrient-dense > calorie-dense).

Six Classes of Nutrients:

  • Carbohydrates: Provide energy.

  • Proteins: Build/repair tissues.

  • Fats: Energy storage, insulation.

  • Vitamins: Help body processes work properly.

  • Minerals: Support bones, blood, and nerves.

  • Water: Maintains hydration and cell function.

Energy Yield (kcal/gram):

  • Carbs: 4 kcal/g, Protein: 4 kcal/g, Fat: 9 kcal/g, Alcohol: 7 kcal/g.

Whole Foods:

  • Foods that are minimally processed. Example: apples, brown rice, whole carrots.

Processed Foods:

  • Foods altered for flavor, preservation, or convenience. Example: chips, soda, canned soup.

Enriched/Fortified Foods:

  • Enriched: Nutrients lost in processing are added back (e.g., enriched white flour).

  • Fortified: Nutrients added that weren’t originally there (e.g., fortified milk with vitamin D).

Nutrient Density:

  • Ratio of nutrients to calories. Example: kale = high nutrient density; donuts = low.

Registered Dietitian (RD):

  • A trained professional in nutrition who gives diet advice and helps manage health conditions through diet.

Nutrition Recommendations

Dietary Reference Intakes (DRIs):

  • Guidelines for nutrient intake:

    • EAR (Estimated Average Requirement): Meets the needs of 50% of people.

    • RDA (Recommended Dietary Allowance): Meets 97-98% of needs.

    • AI (Adequate Intake): Used when not enough info for an RDA.

    • UL (Tolerable Upper Intake Level): Highest safe nutrient amount.

Acceptable Macronutrient Distribution Ranges (AMDR):

  • Healthy intake ranges for energy-yielding nutrients:

    • Carbs: 45–65%, Protein: 10–35%, Fats: 20–35%.

Nutrition Facts Label:

  • Found on food packages; includes %DV (Daily Value), calories, and nutrient content.

Body Basics

Digestive System:

  • Breaks down food and absorbs nutrients.

    • Mouth: Chews food; saliva starts digestion.

    • Stomach: Churns food; gastric juices break down protein.

    • Small Intestine: Most nutrient absorption happens here.

    • Large Intestine: Absorbs water, forms stool.


Enzymes:

  • Proteins that help break down food (e.g., amylase for carbs, lipase for fats).

Blood & Lymph:

  • Blood: Carries nutrients like glucose, oxygen.

  • Lymph: Transports fat-soluble nutrients.

Bile:

  • A fluid made by the liver, stored in the gallbladder, and released to digest fat.

Carbohydrates and Diabetes

Simple Carbs (Sugars):

  • Monosaccharides: Glucose, fructose (found in fruit, honey).

  • Disaccharides: Sucrose (table sugar), lactose (milk sugar).

Complex Carbs:

  • Starch: Found in bread, pasta, potatoes.

  • Fiber: Found in beans, whole grains; aids digestion.

  • Glycogen: Stored form of glucose in the liver and muscles.

Whole Grains:

  • Contain all parts of the grain (bran, germ, endosperm). Example: oats, quinoa.

Refined Grains:

  • Bran and germ removed, less fiber/nutrients. Example: white bread, white rice.

Lipids and Cardiovascular Disease

Types of Fat:

  • Saturated: Solid at room temp (e.g., butter).

  • Unsaturated: Liquid at room temp (e.g., olive oil).

  • Trans Fat: Unhealthy, found in some processed foods.

HDL (Good Cholesterol):

  • Removes cholesterol from arteries, protecting the heart.

LDL (Bad Cholesterol):

  • Deposits cholesterol in arteries, leading to plaque buildup.

Atherosclerosis:

  • Hardening of arteries due to plaque, increases heart disease risk.

Vitamins

Fat-Soluble:

  • A, D, E, K (stored in fat; longer-lasting in the body).

  • Example: Vitamin D helps bones absorb calcium.

Water-Soluble:

  • B-complex and C (need daily as they’re not stored).

  • Example: Vitamin C helps with wound healing and immunity.

Antioxidants:

  • Vitamins (like C, E) that protect cells from damage by free radicals.

Minerals

Major Minerals:

  • Needed in larger amounts: calcium, magnesium, potassium, sodium.

  • Example: Calcium strengthens bones, sodium controls fluid balance.

Trace Minerals:

  • Needed in tiny amounts: iron, zinc, iodine.

  • Example: Iron makes hemoglobin in blood.

Electrolytes:

  • Sodium, potassium, and others that regulate fluid balance.

Osteoporosis:

  • Weak bones caused by low calcium intake over time.

Calcium Paradox:

  • Even with lots of dairy and calcium, osteoporosis can still be common due to factors like not enough exercise and too much protein.

Pregnancy

Critical Periods:

  • Times when the baby’s organs are forming, and proper nutrition is critical to avoid defects.

Low Birth Weight:

  • Baby weighing <5.5 lbs. Causes: poor diet, smoking, alcohol. Prevention: good prenatal care.

Fetal Alcohol Syndrome:

  • Caused by alcohol use during pregnancy; leads to physical and mental problems in babies.

Folic Acid:

  • Prevents neural tube defects like spina bifida.