Human Nutrition Principles Quiz

Nutritional Science Study Notes

• Nutritional science is the study of how food affects our bodies
• Food has an impact on our daily functioning
• Nutrients are chemical substances in food
• Food provides energy, nutrients, and other substances for growth and health
• Health problems are related to nutrition and originate within cells
• Poor nutrition can arise from inadequate and excessive levels of nutrients
• Humans have adaptive mechanisms to manage fluctuations in food intake
• Malnutrition can stem from poor diet, disease, genetic factors, or combinations
• Some groups of people are more vulnerable to malnutrition than others
• Poor nutrition can contribute to chronic disease development
• Healthy eating is characterized by adequate intake, variety, and balance
• There are no inherently "bad" or "good" foods

Nutrients

• Food is a mixture of chemicals and essential chemicals are nutrients
• Six categories of nutrients: carbohydrates, lipids (fats and oils), proteins, vitamins, minerals, and water
• Carbohydrates are single or multiple sugar molecules in various forms
• Proteins are made up of amino acid chains
• Fats are soluble in fat but not water and are often referred to as lipids
• Vitamins are 13 essential chemicals performing certain functions
• Minerals are 15 elements performing specific functions in the body
• Water is essential to the body

Macronutrient Energy Provisions

• For a typical 2,000-calorie diet, carbohydrates should provide 45-65% of the calories
• Fats should comprise 20-35% of the calories from saturated and unsaturated fats
• Protein should contribute 10-35% of the calories

Energy Balance

• Energy balance is calculated by subtracting total energy expenditure from total energy intake
• Energy intake and expenditure need to be balanced in order to maintain normal bodily functions and weight
• Positive energy balance results in weight gain; energy in > energy out
• Negative energy balance results in weight loss; energy in < energy out
• The energy in food is measured in kilocalories (kcal)

Carbohydrates (CHO)

• Carbohydrates are the primary source of energy in human diets worldwide.
• They contain carbon, hydrogen, and oxygen
• They are the brain's primary source of energy.
• Carbohydrates are classified as monosaccharides, disaccharides, and polysaccharides
• Monosaccharides: include single sugars like glucose, fructose, and galactose
• Disaccharides: composed of two monosaccharides, such as sucrose, lactose, and maltose
• Polysaccharides: large molecules formed by chains of monosaccharides, such as glycogen, starch, and fiber

Lipids

• Lipids are chemical substances composed of carbon, hydrogen, and oxygen.

• They are important for fat-soluble vitamin absorption.

• Lipids are generally insoluble in water but soluble in organic solvents

• Lipids include fatty acids, triglycerides, phospholipids, and sterols

• Fatty acids are organic acids composed of carbon chains with hydrogen atoms and an acid group at one end and a methyl group at the other

• Triglycerides are lipids composed of a glycerol backbone and three fatty acids

• Phospholipids have a phosphate group in place of one fatty acid in triglycerides

• Sterols contain multiple ring structures. Cholesterol is a type of sterol

• Fatty acids are classified based on their degree of saturation: Saturated, monounsaturated, and polyunsaturated fatty acids.

Proteins

• Proteins are composed of amino acids and are an important component of our diets
• Proteins from animal sources (meat, poultry, fish) are considered higher quality than plant sources (grains, vegetables).
• Protein is important for many bodily functions and for maintaining muscle mass

Vitamins and Minerals

• Vitamins are micronutrients and are crucial for various bodily functions
• Vitamins are classified as either water-soluble or fat-soluble
• Minerals are also micronutrients and are crucial for various bodily functions
• Individual vitamins and minerals have distinct roles in health and support bodily processes

Nutritional Assessment

• Nutritional assessment is a process to diagnose nutritional deficiencies in individuals and can include anthropometric (measuring physical features), biochemical (testing body fluids), clinical (observing signs and symptoms) and dietary assessments.

Dietary Patterns to Manage Diseases

• Several dietary patterns are recommended, such as the Mediterranean diet, low-fat diets, DASH diet and vegetarian diet, to lower the risk of cardiovascular diseases

Dietary Management Methods

• Dietary management methods include 24-hour recall, food record, and food frequency questionnaire.

Eating Disorders

• Eating disorders are serious illnesses involving severe disturbances. They include anorexia nervosa, bulimia nervosa, and binge eating disorder

Nutritional deficiencies

• Some nutritional deficiencies can affect many body functions, such as anemia, which can cause weakness or fatigue.

Malnutrition

• Malnutrition can occur from a lack of sufficient or excessive nutrients
• It can cause various health problems and may lead to decreased energy and strength, and issues with wound healing

Dietary Guidelines

• Dietary guidelines outline guidelines to follow for good health
• Guidelines recommend eating patterns for good health
• These recommended diets generally focus on sufficient intake and a balance of multiple food groups