Human Nutrition Final
CHAPTER 1 — Nutrition, Food Choices, and Health
1. What is nutrition?
The science of how the body uses food for energy, growth, and maintenance.
2. What are the six classes of essential nutrients?
Carbohydrates, proteins, lipids, vitamins, minerals, water.
3. Which nutrients are macronutrients?
Carbs, proteins, fats, water.
4. Which nutrients are micronutrients?
Vitamins and minerals.
5. Which nutrients provide energy?
Carbs, proteins, fats.
6. Energy yield of carbs?
4 kcal/g.
7. Energy yield of protein?
4 kcal/g.
8. Energy yield of fat?
9 kcal/g.
CHAPTER 2 — Designing a Healthy Eating Pattern
9. High source of a nutrient (%DV)?
20% or more.
10. Good source?
10–19%.
11. Low source?
Less than 5%.
12. RDA?
Recommended Dietary Allowance.
13. AI?
Adequate Intake.
14. UL?
Tolerable Upper Intake Level.
15. EER?
Estimated Energy Requirement.
16. AMDR?
Acceptable Macronutrient Distribution Range.
17. DV?
Daily Value.
18. Whole‑grain recommendation?
At least half of grains should be whole.
19. Why is variety important?
No single food provides all nutrients; reduces exposure to contaminants.
20. Saturated fat limit?
<10% of calories.
21. Added sugar limit?
<10% of calories.
22. Sodium limit?
<2,300 mg/day.
23. Moderate drinking?
Women: 1 drink/day Men: 2 drinks/day
24. MyPlate represents…
A visual guide to balanced eating: fruits, vegetables, grains, protein, dairy.
25. Physical activity recommendation?
150 minutes/week moderate activity.
SECTION 16.6 — Preventing Foodborne Illness
26. Danger zone?
40°F–140°F.
27. Four steps to food safety?
Clean, Separate, Cook, Chill.
CHAPTER 3 — The Human Body: A Nutrition Perspective
28. Path of digestion?
Mouth → esophagus → stomach → small intestine → large intestine → rectum.
29. Function of bile?
Emulsifies fats.
30. Function of bicarbonate?
Neutralizes stomach acid in small intestine.
31. Amylase?
Breaks down starch.
32. Disaccharidases?
Break down disaccharides into monosaccharides.
33. Lipase?
Breaks down fats.
34. Proteases?
Break down proteins.
35. Prebiotics?
Fibers that feed beneficial gut bacteria.
36. Probiotics?
Live beneficial bacteria.
37. Postbiotics?
Metabolic products of probiotics.
38. Lifestyle changes for GERD?
Avoid large meals, avoid lying down after eating, reduce fat, avoid trigger foods.
39. Causes of peptic ulcers?
H. pylori infection, NSAIDs.
40. Lifestyle changes for ulcers?
Avoid alcohol, caffeine, spicy foods; reduce stress.
41. Lifestyle changes for constipation?
Increase fiber, fluids, and physical activity.
CHAPTER 4 — Carbohydrates
42. Types of carbohydrates?
Sugars, starch, fiber, glycogen.
43. Main function of carbs?
Primary energy source.
44. Foods that provide carbs?
Grains, fruits, vegetables, dairy, legumes.
45. AMDR for carbs?
45–65% of calories.
46. Added sugar limit?
<10% of calories.
47. Five risk factors of metabolic syndrome?
High waist circumference, high triglycerides, low HDL, high blood pressure, high fasting glucose.
48. Type 1 vs. Type 2 diabetes?
Type 1: autoimmune, no insulin. Type 2: insulin resistance.
49. Food recommendations for diabetes?
High fiber, whole grains, lean proteins, limit added sugars and refined carbs.
CHAPTER 5 — Lipids
50. Types of lipids?
Triglycerides, phospholipids, sterols.
51. Saturated vs. unsaturated fats?
Saturated: no double bonds, solid at room temp. Unsaturated: double bonds, liquid at room temp.
52. Functions of lipids?
Energy storage, insulation, cell membranes, hormone production.
53. Foods that provide lipids?
Oils, butter, nuts, seeds, meat, dairy.
54. Foods that provide cholesterol?
Animal products only.
55. Is cholesterol essential?
No — the body makes it.
56. Two essential fatty acids?
Linoleic acid (omega‑6), alpha‑linolenic acid (omega‑3).
57. Food sources of saturated fats?
Butter, cheese, red meat, coconut oil.
58. Why are lipoproteins important?
Transport lipids in blood.
59. Good cholesterol?
HDL.
60. Bad cholesterol?
LDL.
61. AMDR for fat?
20–35% of calories.
62. Saturated fat limit?
<10% of calories.
63. Food recommendations to prevent CVD?
More fruits/vegetables, whole grains, omega‑3s; less saturated fat, sodium, added sugars.
64. Mediterranean diet key elements?
Olive oil, fruits/vegetables, whole grains, legumes, fish, moderate wine.
CHAPTER 6 — Proteins
65. Functions of proteins?
Structure, enzymes, hormones, immune function, fluid balance.
66. Foods that provide protein?
Meat, poultry, fish, dairy, legumes, nuts, seeds.
67. RDA for protein?
0.8 g/kg body weight.
68. Types of vegetarian diets?
Lacto‑ovo, lacto, ovo, vegan, pescatarian.
69. Complete vs. incomplete proteins?
Complete: all essential amino acids. Incomplete: missing one or more.
70. Complementary proteins?
Two incomplete proteins that together provide all essential amino acids.
71. Nutrients lacking in vegetarian diets?
Vitamin B12, iron, zinc, calcium, omega‑3s.
CHAPTER 7 — Energy Balance
72. Calorie vs. kilocalorie?
1 kcal = 1,000 calories.
73. Components of energy in?
Food and beverages.
74. Components of energy out?
Basal metabolism, physical activity, thermic effect of food.
75. Variables used to predict EER?
Age, sex, weight, height, physical activity.
76. BMI formula?
Weight (kg) / height (m²).
77. Is BMI a true measure of body composition?
No — does not distinguish fat vs. muscle.
78. Waist circumference risk thresholds?
Men: >40 inches Women: >35 inches
79. Gold standard for body composition?
DEXA scan.
CHAPTER 8 — Micronutrients & Phytochemicals
80. Fat‑soluble vs. water‑soluble vitamins?
Fat‑soluble stored in fat; water‑soluble excreted easily.
81. Fat‑soluble vitamins?
A, D, E, K.
82. Most common micronutrient deficiency worldwide?
Iron.
83. Bioavailability?
How well a nutrient is absorbed and used.
84. Phytochemicals?
Plant compounds with health benefits; not essential.
CHAPTER 9 — Fluid & Electrolyte Balance
85. Functions of water?
Temperature regulation, transport, lubrication, chemical reactions.
86. How much water per day?
About 9 cups (women) / 13 cups (men).
87. Functions of sodium and potassium?
Fluid balance, nerve transmission, muscle contraction.
88. Foods high in sodium?
Processed and restaurant foods.
89. Foods high in potassium?
Fruits, vegetables, dairy, legumes.
90. Minerals that increase blood pressure?
Sodium.
91. Minerals that decrease blood pressure?
Potassium, calcium, magnesium.
92. DASH diet?
Diet rich in fruits, vegetables, whole grains, low‑fat dairy; low in sodium.
CHAPTER 10 — Body Defenses
93. Free radical?
Unstable molecule that damages cells.
94. Antioxidant?
Neutralizes free radicals.
95. How vitamins A, C, E and zinc support immunity?
Antioxidant activity, skin/mucosal integrity, immune cell function.
96. Other function of vitamin A?
Vision.
97. Food source of carotenoids?
Carrots, sweet potatoes.
98. Food source of retinoids?
Liver, dairy.
99. Other function of vitamin C?
Collagen synthesis.
100. Best food sources of vitamin E?
Nuts, seeds, vegetable oils.
101. Food group richest in zinc?
Protein foods (meat, seafood).
102. Food recommendations to prevent cancer?
More fruits/vegetables, whole grains; limit processed/red meats and alcohol.
CHAPTER 11 — Bone Health
103. Minerals in hydroxyapatite?
Calcium and phosphorus.
104. Non‑dairy calcium sources?
Fortified plant milks, leafy greens, tofu, almonds.
105. What is unique about vitamin D?
Body can synthesize it from sunlight.
106. Food sources of vitamin D?
Fatty fish, fortified milk, egg yolks.
107. Preventing osteoporosis?
Adequate calcium/vitamin D, weight‑bearing exercise, avoid smoking/alcohol.
CHAPTER 12 — Energy Metabolism
108. Role of B vitamins?
Coenzymes in energy metabolism.
109. Food groups high in B vitamins?
Grains, protein foods, dairy.
110. How iodine supports metabolism?
Needed for thyroid hormone production.
111. Main source of iodine in U.S. diet?
Iodized salt.
CHAPTER 13 — Blood & Brain Health
112. What is hemoglobin?
Oxygen‑carrying protein in red blood cells.
113. Nutrient deficiencies that cause anemia?
Iron, B12, folate.
114. Neural tube defects?
Birth defects of brain/spine due to low folate.
115. Public health measure in 1998?
Folic acid fortification of grains.
116. Foods high in folate/folic acid?
Leafy greens, legumes, fortified grains.
117. Foods high in vitamin B12?
Animal products.
118. Food sources of iron?
Red meat, beans, fortified cereals, spinach.
119. Heme vs. nonheme iron?
Heme: animal foods, well absorbed. Nonheme: plant foods, less absorbed.