Questions and Answers
What are the main functions of carbohydrates in the body?
Which type of fiber is known to dissolve in water and can help lower blood cholesterol and glucose levels?
Which type of trans fats are created through hydrogenation?
Which of the following best describes the role of dietary fiber?
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Which of the following legumes is NOT mentioned in the content?
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How many calories are in one gram of fat?
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What is the primary benefit of insoluble fiber as described in the content?
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Which fruit is included in the list provided in the content?
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Which food would likely contain the highest levels of artificial trans fats?
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What is the primary energy source for the brain?
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Which of the following is a characteristic of soluble fiber?
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What characterizes complex carbohydrates compared to simple carbohydrates?
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Which of these fruits is NOT listed in the content?
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What is the role of soluble fiber in digestive health?
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Which of the following is NOT a function of lipids in the body?
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What are legumes primarily known for in terms of dietary benefits?
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What is one way soluble fiber contributes to heart health?
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How does fiber assist in weight management?
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Which sugar is primarily found in fruits and honey?
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What are sugar alcohols known to cause when consumed in large amounts?
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Which of the following is an example of a non-nutritive sweetener?
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What is the primary role of High-Density Lipoprotein (HDL) cholesterol?
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Which type of fat is commonly found in meat and dairy products?
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What beneficial effect does omega-3 fatty acids have on health?
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What is a common source of complete proteins?
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Which dietary change is recommended to help increase HDL cholesterol?
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Which of the following fats should be limited in the diet to reduce heart disease risk?
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What type of diet emphasizes a high intake of fresh produce and healthy fats from olive oil?
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What is the primary protein source recommended in the Mediterranean Diet?
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Which type of protein requires combining two or more sources to provide all essential amino acids?
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How many grams of carbohydrates are in a 2500-calorie diet with 50% carbohydrates?
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What dietary component is typically associated with higher cholesterol levels and should be avoided?
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What is the primary function of lipids in the body?
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What is the Recommended Dietary Allowance (RDA)?
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Which type of fat is solid at room temperature?
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At what rate do carbohydrates provide calories per gram?
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What is the main characteristic of Celiac Disease?
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Which is a sign of alcohol abuse?
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Which of the following is a primary benefit of nutrient density in food?
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What is the primary organ involved in alcohol metabolism?
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Study Notes
Definition of Nutrition
- Nutrition refers to the study of how food affects health and the processes through which organisms use nutrients.
Where Most Digestion Takes Place
- Major digestion occurs in the small intestine, where most nutrients are absorbed.
Essential Nutrients
- Essential nutrients are substances that the body cannot synthesize and must be obtained from the diet, including vitamins, minerals, amino acids, and fatty acids.
Where We Get Our Energy From
- Energy is derived primarily from macronutrients: carbohydrates, proteins, and fats.
What Vitamins Do for the Body
- Vitamins play crucial roles in bodily functions including metabolism, immunity, and cell function.
How and Why Humans Make Decisions About What to Eat
- Food choices are influenced by personal preferences, cultural factors, health considerations, and emotional states.
What Trans Fats Are and Where They Are Found
- Trans fats are unsaturated fats that can increase LDL (bad cholesterol) and decrease HDL (good cholesterol), raising heart disease risk.
- Found in natural forms in small amounts in animal products and in artificial forms in processed foods like margarine, baked goods, and fried items.
What the RDA Is
- The Recommended Dietary Allowance (RDA) indicates the daily intake level sufficient for most healthy individuals to prevent deficiencies.
Energy Density vs. Nutrient Density
- Energy density pertains to the number of calories in a given weight of food, whereas nutrient density reflects the amount of nutrients per calorie.
What Qualifies Food as Organic
- Organic food must be produced without synthetic fertilizers, pesticides, and genetically modified organisms (GMOs).
Which Fish Tend to Contain the Most Mercury
- Predatory fish, such as shark, swordfish, and king mackerel, typically contain higher mercury levels.
The Organs of the Digestive System
- Major organs involved include the mouth, esophagus, stomach, small intestine, large intestine, rectum, and anus.
How Food Moves Through Our Digestive Tract
- Food is mechanically and chemically processed starting in the mouth and moving through the esophagus, stomach, small and large intestines, and finally exiting through the rectum and anus.
The Basics of Carbohydrate Digestion
- Carbohydrates are broken down into simple sugars for absorption; this process begins in the mouth with enzymes.
What Celiac Disease Is
- Celiac disease is an autoimmune condition where gluten ingestion damages the small intestine, impairing nutrient absorption.
The Basic Sugars
- Glucose serves as brain fuel, fructose is found in fruits, and lactose is present in milk.
The Function of Carbohydrates, Proteins, and Lipids
- Carbohydrates provide energy, proteins build and repair tissues, and lipids store energy and insulate organs.
Calories in 1 Gram of Carbohydrates, Proteins, and Lipids
- Carbohydrates yield 4 kcal/g, proteins yield 4 kcal/g, while fats yield 9 kcal/g.
Where to Find Complex Carbohydrates
- Complex carbohydrates are found in legumes (e.g., lentils, beans), fruits (e.g., apples, berries), and whole grains, beneficial for sustained energy and digestive health.
What Diabetes Is and How to Decrease Your Risk
- Diabetes is characterized by high blood sugar levels. Risk reduction strategies include maintaining a healthy weight, balanced diet, and regular exercise.
What Fiber Is and Why It's Important
- Fiber includes soluble and insoluble types; it supports digestive health, lowers cholesterol, regulates blood sugar, aids in weight management, and promotes gut health.
Recognizing Sugars, Sugar Alcohols, and Non-Nutritive Sweeteners
- Common sugars include glucose, fructose, sucrose, and lactose. Sugar alcohols (e.g., sorbitol, xylitol) offer fewer calories but can cause digestive issues. Non-nutritive sweeteners (e.g., aspartame, stevia) provide little to no calories.
What Essential Fatty Acids Are
- Omega-3 and omega-6 fatty acids are essential fats required for various bodily functions.
In What Form We Store Fat on Our Bodies
- Fat is stored in adipose tissue throughout the body, serving as an energy reserve.
Foods Containing the Most Saturated and Unsaturated Fats
- Saturated fats are prevalent in animal products (e.g., meat, butter); unsaturated fats are primarily in plant oils, nuts, and fish.
What Cholesterol Is and Where to Find It in Our Diets
- Cholesterol, essential for cell membrane structure, is found in animal products. High levels can increase heart disease risk.
Mediterranean Diet vs. Standard American Diet
- Mediterranean Diet emphasizes fruits, vegetables, whole grains, healthy fats, and moderate wine consumption, whereas the Standard American Diet is high in processed foods, refined grains, and sugars, often low in fresh produce.
Risk Factors for Developing Heart Disease
- Key risk factors include high cholesterol levels, obesity, smoking, sedentary lifestyle, and poor diet.
Calculating Macronutrient Grams from Calorie Percentages
- For a 2500-calorie diet:
- Carbohydrates: 312.5g (50% of total calories)
- Protein: 156.25g (25% of total calories)
- Fat: 69.44g (25% of total calories)
What Protein Is Made Of
- Proteins are composed of amino acids, which are essential for numerous body functions.
Complete, Incomplete, and Complementary Proteins
- Complete proteins contain all essential amino acids (e.g., meat, dairy). Incomplete proteins lack one or more amino acids (e.g., beans). Complementary proteins combine to provide all essential amino acids (e.g., rice and beans).
What a Vegan Diet Is and Potential Concerns
- A vegan diet excludes all animal products, with potential concerns about nutrient deficiencies, particularly in vitamin B12 and iron.
Common Food Allergies
- Common allergens include peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish.
Ethanol Content in Different Alcoholic Drinks
- Ethanol content varies across drink types; beer typically has lower content compared to spirits.
Macronutrients and Micronutrients
- Macronutrients include carbohydrates, proteins, and lipids, providing energy and structural support, while micronutrients include vitamins and minerals essential for various physiological functions.
Additional Topics
- Signs of Alcohol Abuse include frequent intoxication and neglecting responsibilities. Food allergies present significant health risks and require careful dietary management.
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Description
Prepare for your KINE 203 Exam 1 with this comprehensive study guide. This quiz covers key topics including nutrition definitions, essential nutrients, energy sources, and the roles of vitamins in the body. Test your knowledge on how dietary choices are made and the facts about trans fats.
