KINE 203 Exam 1 Study Guide

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Questions and Answers

What are the main functions of carbohydrates in the body?

Build and repair tissues

Store energy and provide insulation

Provide energy (correct)

Regulate metabolism

Which type of fiber is known to dissolve in water and can help lower blood cholesterol and glucose levels?

Resistant Starch

Soluble Fiber (correct)

Insoluble Fiber

Fermentable Fiber

Which type of trans fats are created through hydrogenation?

Artificial Trans Fats (correct)

Polymers Trans Fats

Essential Trans Fats

Natural Trans Fats

Which of the following best describes the role of dietary fiber?

Aids in digestion and maintains gut health Signup and view all the answers

Which of the following legumes is NOT mentioned in the content?

Black-eyed peas Signup and view all the answers

How many calories are in one gram of fat?

9 kcal/g Signup and view all the answers

What is the primary benefit of insoluble fiber as described in the content?

Helps prevent constipation Signup and view all the answers

Which fruit is included in the list provided in the content?

Bananas Signup and view all the answers

Which food would likely contain the highest levels of artificial trans fats?

Store-bought margarine Signup and view all the answers

What is the primary energy source for the brain?

Glucose Signup and view all the answers

Which of the following is a characteristic of soluble fiber?

It helps with cholesterol lowering Signup and view all the answers

What characterizes complex carbohydrates compared to simple carbohydrates?

Provide sustained energy and are nutrient-rich Signup and view all the answers

Which of these fruits is NOT listed in the content?

Kiwis Signup and view all the answers

What is the role of soluble fiber in digestive health?

Forms a gel-like substance Signup and view all the answers

Which of the following is NOT a function of lipids in the body?

Build and repair tissues Signup and view all the answers

What are legumes primarily known for in terms of dietary benefits?

Rich in complex carbohydrates and protein Signup and view all the answers

What is one way soluble fiber contributes to heart health?

Lowers cholesterol levels Signup and view all the answers

How does fiber assist in weight management?

Promotes feelings of fullness Signup and view all the answers

Which sugar is primarily found in fruits and honey?

Fructose Signup and view all the answers

What are sugar alcohols known to cause when consumed in large amounts?

Digestive issues like bloating Signup and view all the answers

Which of the following is an example of a non-nutritive sweetener?

Aspartame Signup and view all the answers

What is the primary role of High-Density Lipoprotein (HDL) cholesterol?

Helps remove LDL cholesterol from arteries Signup and view all the answers

Which type of fat is commonly found in meat and dairy products?

Saturated fats Signup and view all the answers

What beneficial effect does omega-3 fatty acids have on health?

Reduces inflammation Signup and view all the answers

What is a common source of complete proteins?

Eggs Signup and view all the answers

Which dietary change is recommended to help increase HDL cholesterol?

Exercise regularly Signup and view all the answers

Which of the following fats should be limited in the diet to reduce heart disease risk?

Saturated fats Signup and view all the answers

What type of diet emphasizes a high intake of fresh produce and healthy fats from olive oil?

Mediterranean Diet Signup and view all the answers

What is the primary protein source recommended in the Mediterranean Diet?

Fish and seafood Signup and view all the answers

Which type of protein requires combining two or more sources to provide all essential amino acids?

Incomplete proteins Signup and view all the answers

How many grams of carbohydrates are in a 2500-calorie diet with 50% carbohydrates?

312.5 grams Signup and view all the answers

What dietary component is typically associated with higher cholesterol levels and should be avoided?

Trans fats Signup and view all the answers

What is the primary function of lipids in the body?

Store energy and insulate organs Signup and view all the answers

What is the Recommended Dietary Allowance (RDA)?

A recommended daily intake to meet nutrient requirements for most healthy individuals Signup and view all the answers

Which type of fat is solid at room temperature?

Saturated fat Signup and view all the answers

At what rate do carbohydrates provide calories per gram?

4 kcal/g Signup and view all the answers

What is the main characteristic of Celiac Disease?

Autoimmune reaction to gluten Signup and view all the answers

Which is a sign of alcohol abuse?

Frequent intoxication Signup and view all the answers

Which of the following is a primary benefit of nutrient density in food?

Higher amount of nutrients per calorie Signup and view all the answers

What is the primary organ involved in alcohol metabolism?

Liver Signup and view all the answers

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.