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Studied by 15 peopleNoteStudied by 59 peopleNoteStudied by 48 peopleNoteStudied by 17 peopleNoteStudied by 49 peopleNoteStudied by 42 peopleMidterm two
What is nutrition?
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The science of food and supplements, and how the body uses them in health and disease1 .
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What are essential nutrients?
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45 nutrients that the body cannot make and must be obtained from food1 .
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What are macronutrients?
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Nutrients needed in large amounts: proteins, fats, carbohydrates, and water1 .
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What are micronutrients?
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Nutrients needed in smaller amounts: vitamins and minerals1 .
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What is a kilocalorie (kcal or calorie)?
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The amount of heat needed to raise the temperature of 1 liter of water by 1°C2 . It is used to measure the fuel potential of food1 .
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How many kcal per day meets an average person's energy needs?
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Approximately 2000 kcal per day2 .
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What is the difference between energy and calories?
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Energy is the capacity to do work, while calories are used to measure energy2 .
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Which 3 nutrients supply energy to the body?
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Fat, protein, and carbohydrates2 .
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How many calories per gram do fat, protein, and carbohydrates provide?
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Fat = 9 calories per gram; Protein = 4 calories per gram; Carbohydrates = 4 calories per gram2 .
The Digestive System
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Where does most absorption of nutrients happen?
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The small intestine3 .
Proteins
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What are the main functions of proteins in the body?
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Form muscle, bone, blood, enzymes, hormones, and cell membranes3 .
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What are the building blocks of protein?
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Amino acids3 .
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How many common amino acids are found in food, and how many are essential?
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Twenty common amino acids, nine of which are essential3 .
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What are complete proteins?
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Proteins that provide all nine essential amino acids in adequate amounts4 . Most animal proteins are complete4 .
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What are incomplete proteins?
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Proteins that do not provide all essential amino acids in adequate amounts4 . Most plant proteins are incomplete4 .
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What is the recommended daily intake of protein?
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0.8 gram per kilogram of body weight (0.36 grams/lb.) or 10-35% of total calorie intake4 .
Fats or Lipids
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What are some key functions of fats in the body?
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Most concentrated source of energy, provide stored usable energy, insulation, support and cushion organs, major fuel during rest and light activity, help absorb fat-soluble vitamins, add flavor and texture to foods5 .
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Name the two essential fatty acids.
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Linoleic acid and alpha-linolenic acid5 .
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What are triglycerides?
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A glycerol molecule with 3 fatty acids; most of the animal fats in food6 .
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What are saturated fats?
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Fats found in animal products that are solid at room temperature6 .
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What are unsaturated fats?
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Fats from plant sources that are liquid at room temperature, including monounsaturated and polyunsaturated (linoleic and alpha-linolenic acids)6 .... Polyunsaturated fats are considered the best6 .
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What is hydrogenation?
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The process of adding hydrogen back into unsaturated fats to make them more solid, producing saturated and trans fats7 .
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What are trans fatty acids?
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Unsaturated fats that have been chemically altered, increase LDL cholesterol, and lower HDL cholesterol7 .
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What is the difference between HDL and LDL cholesterol?
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HDL (High Density Lipo-Protein) is considered "good" cholesterol, while LDL (Low Density Lipo-Protein) is considered "bad" cholesterol8 .
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What is the recommended percentage of total daily calories from fat?
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20%-35%8 .
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What are Omega-3 and Omega-6 fatty acids?
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Omega-3 (alpha-linolenic acid) and Omega-6 (linoleic acid) are essential fatty acids8 ....
Carbohydrates
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What is the primary function of carbohydrates?
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To supply energy for the body's cells9 .
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What are the two main groups of carbohydrates?
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Simple carbohydrates and complex carbohydrates9 .
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Give examples of simple carbohydrates.
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Table sugar, fruit sugar, honey, malt, milk sugar10 .
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Give examples of complex carbohydrates.
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Starches and dietary fiber found in grains, legumes, tubers, fruits, and vegetables10 .
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What is glucose?
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The simple sugar that carbohydrates break down into for absorption10 .
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What is the difference between refined and whole grains?
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Whole grains contain the inner layer (germ), middle layer (endosperm), and outer layer (bran). Refined grains have the germ and bran removed, resulting in lower fiber, vitamins, and minerals11 .
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What is the Glycemic Index (GI)?
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A measure of how the ingestion of a particular food affects blood glucose levels12 .
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What are added sugars?
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Primarily white sugar, brown sugar, high-fructose corn syrup, and sweeteners added to processed foods13 .
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What is the recommended daily intake of carbohydrates?
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45-65% of total daily calories or 225-325 grams for someone consuming 2000 calories per day14 .
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What are the two types of fiber?
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Dietary fiber (naturally in plants, soluble and insoluble) and functional fiber (isolated or synthesized and added to foods)14 ....
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What are some benefits of fiber?
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Soluble fiber delays stomach emptying and reduces cholesterol absorption. Insoluble fiber helps prevent constipation and other digestive disorders15 .
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What is the recommended daily intake of fiber for adult men and women?
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38 grams for men and 25 grams for women16 .
Vitamins
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What are vitamins?
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Organic (carbon-containing) substances required in small amounts to regulate various processes within living cells16 .
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Name the four fat-soluble vitamins.
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Vitamins A, D, E, and K16 .
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Name the nine water-soluble vitamins.
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Vitamin C and the 8 B-complex vitamins: thiamin (B-1), riboflavin (B-2), niacin (B-3), pyridoxine (B-6), folate, B-12, biotin, and pantothenic acid16 .
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Do vitamins provide energy?
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No, but they help unleash the energy stored in carbohydrates, proteins, and fats17 .
Minerals
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What are minerals?
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Inorganic (noncarbon-containing) compounds that help regulate body functions, aid in growth and maintenance of body tissues, and help release energy18 .
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What are major minerals?
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Minerals needed in amounts of 100 milligrams or more per day, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride18 ....
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What are trace minerals?
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Minerals needed in minute amounts, such as copper, fluoride, iodide, iron, selenium, and zinc19 .
Water
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What percentage of body weight is water?
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About 50-60%19 .
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What are some important functions of water in the body?
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Digestion and absorption of food, medium for chemical reactions, in blood for transport, lubricant and cushion, regulates body temperature19 ....
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What is the recommended total daily water intake for men and women?
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Men: 3.7 total liters (3.0 liters from beverages); Women: 2.7 total liters (2.2 liters from beverages)20 .
Other Substances in Food
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What are antioxidants?
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Substances that protect the body from damage by free radicals21 . Examples include Vitamin C & E, selenium, and carotenoids21 .
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What are phytochemicals?
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Compounds found in plant foods that may help prevent chronic diseases21 .
Dietary Reference Intakes (DRIs)
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What are DRIs?
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Standards set by the Food and Nutrition Board for nutrient intake, including RDAs (recommended dietary allowances) and AIs (adequate intakes), as well as maximum safe intakes22 .
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What are Daily Values?
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Intake levels for a 2000 calorie diet used by the FDA on food labels for fat, cholesterol, carbohydrates, fiber, and some vitamins and minerals23 .
Dietary Guidelines for Americans
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What is the purpose of the Dietary Guidelines for Americans?
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To promote health and reduce the risk for chronic diseases through diet and physical activity24 .
USDA's MyPlate
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What is MyPlate?
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A visual guide developed to remind consumers to make healthy food choices, emphasizing personalization, physical activity, moderation, proportionality, variety, and limits on sodium, added sugars, and saturated fats25 .
Weight Management
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How many calories are in one pound of fat?
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3500 calories26 .
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What is Body Mass Index (BMI)?
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A measure of body weight proportional to height, used to estimate health risks but doesn't directly measure body fat27 .
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What are the NIH BMI classifications for underweight, healthy, overweight, and obese?
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Under 18.5: Underweight; 18.5-24.9: Healthy; 25 or greater: Overweight; 30 or greater: Obese28 .
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What are the two main patterns of body fat distribution and their associated health risks?
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Apple shape (android obesity, upper body fat) is associated with increased risk of high blood pressure, diabetes, heart disease, stroke, and certain cancers. Pear shape (gynoid obesity, hip and thigh fat) has less immediate health risks29 ....
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What is the Female Athlete Triad?
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A syndrome of three interrelated disorders seen in some female athletes: abnormal eating patterns & extreme exercise, amenorrhea (cessation of menstruation), and decreased bone density (premature osteoporosis)31 .
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What is energy density?
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The number of calories in a particular food32 . Foods with higher calorie density are usually high in calories32 .
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What is nutrient density?
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Foods that are low in calories and high in nutrients32 .
Eating Disorders
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Name three main types of eating disorders.
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Anorexia Nervosa, Bulimia Nervosa, and Binge-Eating Disorder33 ....
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What is a key characteristic of Anorexia Nervosa?
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Failure to eat enough food to maintain a reasonable body weight, fear of gaining weight, distorted self-image33 ....
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What is a key characteristic of Bulimia Nervosa?
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Recurring episodes of binge eating followed by purging behaviors34 .
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What is a key characteristic of Binge-Eating Disorder?
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Similar to bulimia but without the purging behavior, characterized by eating very rapidly, until uncomfortably full, often when not hungry, and preferring to eat alone35 .
Exercise for Health and Fitness
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List some benefits of exercise.
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Increases energy levels, improves emotional and psychological well-being, boosts immune system, improves cardiorespiratory function, reduces risk of premature death, more efficient metabolism, improved body composition, reduces risk of cardiovascular disease, certain cancers, osteoporosis, and type 2 diabetes37 ....
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What are the five health-related components of fitness?
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Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition40 ....
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What is the FITT principle?
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Frequency, Intensity, Time, and Type of exercise42 .
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What does R.I.C.E. stand for in the treatment of injuries?
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Rest, Ice, Compression, Elevation43 .
Drugs
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What is a drug?
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Any chemical other than food intended to affect the structure or function of the body44 .
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What is a psychoactive drug?
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A drug that can alter a person's experience or consciousness44 .
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What is addiction?
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A chronic disease that disrupts brain systems regulating memory, motivation, and reward, leading to compulsive desire and habitual use of a substance45 .
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What are some characteristics of addictive behavior?
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Reinforcement, compulsion or craving, loss of control, escalation, negative consequences46 ....
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What are some common opioids?
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Opium, morphine, heroin, methadone, codeine, hydrocodone, oxycodone, fentanyl48 ....
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What are some common CNS depressants?
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Alcohol, barbiturates, sedatives, rohypnol, GHB50 .
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What are some common CNS stimulants?
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Cocaine, amphetamines, Ritalin, caffeine51 ....
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What is THC?
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Tetrahydrocannabinol, the main active ingredient in marijuana53 ....
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What are some common inhalants?
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Paint thinner, glue, gasoline, aerosols, nitrites, nitrous oxide55 ....
Alcohol and Tobacco
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What is the psychoactive ingredient in alcoholic beverages?
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Ethyl alcohol or ethanol57 .
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What is a standard drink?
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The amount of beverage that contains about 0.6 ounces of alcohol58 .
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Where is alcohol primarily metabolized in the body?
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The liver59 ....
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What is Blood Alcohol Concentration (BAC)?
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A ratio of alcohol in a person's blood by weight, influenced by the amount consumed, time, body weight, and body fat61 ....
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What is the legal BAC limit for driving in many places?
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While not explicitly stated, the text discusses increased crash risk above certain BAC levels63 .
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What is Fetal Alcohol Syndrome (FAS)?
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A permanent, incurable condition in babies born to mothers who drank heavily during pregnancy, causing physical abnormalities, intellectual disability, and other problems64 .
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What is binge drinking?
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A pattern of rapid, periodic drinking that raises BAC to 0.08% or higher, typically within about 2 hours (five drinks for men, four for women)65 .
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What is the addictive psychoactive drug in tobacco?
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Nicotine66 .
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What is tar in cigarettes?
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A brown, sticky mass of condensed chemical particles produced by burning tobacco that damages the respiratory tract67 .
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List some poisonous substances found in tobacco.
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Arsenic, hydrogen cyanide, carbon monoxide68 .
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What is mainstream smoke?
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Smoke exhaled by smokers69 .
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What is sidestream smoke?
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Smoke that enters the atmosphere from the burning end of a cigarette; it contains higher concentrations of harmful substances than mainstream smoke69 .
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What is secondhand smoke (Environmental Tobacco Smoke - ETS)?
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A combination of mainstream and sidestream smoke inhaled by nonsmokers69 .... It is a known carcinogen70 .
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What are some benefits of quitting smoking?
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Immediate and long-term health benefits for men and women of all ages71 .
NoteStudied by 15 peopleNoteStudied by 59 peopleNoteStudied by 48 peopleNoteStudied by 17 peopleNoteStudied by 49 peopleNoteStudied by 42 people