Questions and Answers
What are macronutrients?
What do micronutrients include?
Do micronutrients supply energy?
False
Do macronutrients have calories?
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What is the most vital of all 6 nutrients?
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What does the term 'organic' refer to in nutrition?
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What does the term 'inorganic' refer to in nutrition?
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How much energy do carbs and proteins provide?
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How much energy do fats provide?
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What is the main function of carbohydrates?
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What is glycogen?
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Do you have to eliminate lactose if you are lactose intolerant?
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What is the only thing sugar is proven to lead to?
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What is the function of fats?
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How do you reduce LDL levels?
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How many essential amino acids are there?
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What happens to amino acids during starvation or fasting?
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Study Notes
Macronutrients and Micronutrients
- Macronutrients include carbohydrates, lipids (fats), and proteins, essential for energy production.
- Micronutrients consist of vitamins and minerals, required in smaller quantities and do not supply energy.
- Carbohydrates and proteins provide 4 kcal/g, while fats provide 9 kcal/g.
Nutrient Definitions
- Water is the most crucial nutrient for survival among the six essential nutrients.
- Organic compounds contain carbon, such as vitamins, while inorganic compounds do not contain carbon, like minerals.
Nutritional Guidelines
- RDA (Recommended Dietary Allowance) is the average nutrient intake level sufficient for nearly all individuals.
- AI (Adequate Intake) serves as the best estimate of nutrient intake needed for good health when RDA cannot be determined.
- UL (Upper Intake Level) is the maximum daily intake unlikely to cause adverse health effects.
Macronutrient Distribution
- AMDR (Acceptable Macronutrient Distribution Ranges) suggests carbohydrates should comprise half of daily intake, fats one-third, and proteins one-fourth.
- According to MyPlate, half of the plate should consist of fruits and vegetables.
Nutrient Density and Food Labels
- Nutrient density refers to foods with high nutrient content relative to their calorie count, e.g., orange juice is more nutrient-dense than soda.
- Ingredients on food labels are listed in descending order by weight.
Digestive Process
- Digestion breaks down food into absorbable components, mainly occurring in the small intestine.
- Amylase initiates carbohydrate digestion, while hydrochloric acid remains unneutralized in the stomach.
Energy Utilization
- Carbohydrates serve primarily to generate energy and can be stored as glycogen.
- Ketosis occurs from incomplete fat breakdown, while glucogenesis refers to creating glucose from proteins when glucose is depleted.
Sugar and Diabetes
- Sugar is linked to dental cavities only; other health impacts are inconclusive.
- Type 1 Diabetes: no insulin production, common in youth (5-10% of cases).
- Type 2 Diabetes: insulin resistance, more prevalent in individuals over 45 (90-95% of cases).
- Reactive hypoglycemia results in low blood sugar post-carb meals; balanced snacks can stabilize levels.
Fats and Lipids
- Fats offer flavor and energy storage, with triglycerides being the most significant fat type.
- Lipids in the body include triglycerides, phospholipids, and sterols (cholesterol).
- Phospholipids form cell membranes; sterols are precursors for vitamin D, bile acids, and sex hormones.
Cholesterol
- LDL is known as "bad" cholesterol, while HDL is referred to as "good" cholesterol.
- Exercise is the most effective way to increase HDL, and reducing saturated and trans fat intake lowers LDL.
Proteins and Amino Acids
- There are 9 essential and 11 non-essential amino acids; non-essential amino acids are vital for protein synthesis.
- Enzymes, which are proteins, act as catalysts to expedite biochemical reactions.
- Complete proteins contain all essential amino acids, often needing plant combinations to achieve completeness.
Protein Intake and Effects
- Nitrogen balance indicates equal protein consumed and utilized.
- Excess protein consumption may cause calcium loss from bones.
- During fasting, amino acids are metabolized for energy, as stored fats are utilized.
Essential Fatty Acids
- Linoleic and alpha-linolenic acids are two critical polyunsaturated fatty acids necessary for health.
Studying That Suits You
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Description
Explore the key concepts of nutrition through flashcards covering essential topics in Chapters 1-6. This quiz introduces macronutrients, micronutrients, and their roles in energy production. Test your knowledge and reinforce your understanding of these vital components of nutrition.
