Nutrition 101 - KIN 150 Fall 2024

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Questions and Answers

How does physical activity influence calorie burning?

Decreases calorie consumption, slowing metabolism

Increases calories burned, adjusting metabolism to activity intensity (correct)

Has no effect on overall metabolism

Only affects individuals of normal weight

What is a common misconception about the metabolic rate of individuals with obesity?

Their metabolic rates are the same as those who have never been obese

They have lower total and resting metabolic rates compared to normal-weight individuals (correct)

Their metabolic rates are unaffected by any factors

They have higher metabolic rates because of increased muscle mass

What impact do hormone disorders like Cushing’s syndrome have on metabolism?

They enhance the rate of calorie burning during exercise

They slow down metabolic rate and can increase weight gain risk (correct)

They speed up metabolic rate

They have no effect on metabolism

What type of metabolism do individuals with obesity tend to exhibit?

More glycolytic, preferring carbohydrates as a fuel source Signup and view all the answers

What distinguishes essential nutrients from non-essential nutrients?

Essential nutrients must be consumed because the body cannot produce them in sufficient amounts Signup and view all the answers

What distinguishes a Registered Dietitian from a Nutritionist?

Registered Dietitians require a graduate degree. Signup and view all the answers

Which of the following is a primary function of nutrients?

To provide energy. Signup and view all the answers

What does metabolism encompass?

All biochemical reactions in the body. Signup and view all the answers

What can happen with insufficient intake of nutrients?

It can cause deficiencies. Signup and view all the answers

What factor influences how many calories your body needs?

The speed of your metabolism. Signup and view all the answers

Which of the following is NOT a characteristic of nutrients?

Only found in animal products. Signup and view all the answers

Sports nutrition primarily focuses on which aspect?

Improving athletic performance. Signup and view all the answers

Which statement is true regarding Nutritionists?

Anyone can call themselves a Nutritionist. Signup and view all the answers

What is the Basal Metabolic Rate (BMR)?

The energy needed to keep vital bodily functions alive. Signup and view all the answers

Which category of metabolic rate accounts for the energy burned during digestion?

Thermic Effect of Food (TEF) Signup and view all the answers

How does muscle mass affect calorie expenditure?

Greater muscle mass increases calorie burning. Signup and view all the answers

What percentage of total energy expenditure is typically attributed to Non-Exercise Activity Thermogenesis (NEAT)?

15-30% Signup and view all the answers

Which factor is NOT mentioned as affecting metabolic rate?

Diet composition Signup and view all the answers

Why might metabolism slow down as a person ages?

Muscle mass decreases with age. Signup and view all the answers

How can environmental temperature impact metabolism?

Cold environments require more calories to maintain body heat. Signup and view all the answers

What does the Thermic Effect of Exercise (TEE) represent in metabolic terms?

Calories burned during physical exercise. Signup and view all the answers

What is the energy content of carbohydrates (CHO) per gram?

4 calories Signup and view all the answers

How many calories does 1 gram of fat provide?

9 calories Signup and view all the answers

In a diet requiring 2,500 calories daily, how many calories should come from carbohydrates if 55% of total calories is from CHO?

1,375 calories Signup and view all the answers

What is the primary reason that fat contains more calories per gram compared to carbohydrates and proteins?

Fats require more oxygen per carbon atom Signup and view all the answers

Which macronutrient does not provide any calories per gram?

Water Signup and view all the answers

What does the Acceptable Macronutrient Distribution Range (AMDR) indicate?

Percentage of total daily calories from macronutrients Signup and view all the answers

How many grams of carbohydrates would result from 1,375 calories if carbohydrates provide 4 calories per gram?

344 grams Signup and view all the answers

Why are nutrient-dense foods considered better for health?

They provide more vitamins and minerals for fewer calories Signup and view all the answers

What defines enriched foods?

Foods that have nutrients added back that were removed during processing Signup and view all the answers

Which of the following is an example of a fortified food?

Soy milk with calcium Signup and view all the answers

Which nutrient classification includes carbohydrates, lipids, and proteins?

Macronutrients Signup and view all the answers

What is the primary purpose of dietary supplements?

To supplement the diet with vitamins, minerals, or herbs Signup and view all the answers

What role do phytochemicals play in human health?

They offer protection against various pathogens and improve bodily functions Signup and view all the answers

Study Notes

About Registered Dietitians

Registered Dietitian (RD) requires a Bachelor of Science in nutrition from an accredited university.
Must complete 1200+ hours of supervised internship through an accredited program.
RD credential maintained through 75 hours of continuing education every five years.
Nutritionist (RDN) has no specific education requirements and anyone can claim this title.

Understanding Nutrition

Nutrition is the science studying the interaction between nutrients and body functions.
Focuses on health, growth, and athletic performance enhancement.

Nutrients and Their Functions

Nutrients are substances needed for energy, growth, and development.
Three main functions of nutrients: provide energy, repair tissues, regulate body processes.
Specific amounts are needed, with both deficiency and excess potentially harmful.

Metabolism Insights

Metabolism encompasses all biochemical reactions in the body, like muscle contraction and neuron firing.
Faster metabolism requires more calories, especially during exercise.
Metabolic rate is the speed of metabolism, with several categories:
- Basal Metabolic Rate (BMR): energy needed to sustain basic life functions.
- Resting Metabolic Rate (RMR): energy needed while at rest.
- Thermic Effect of Food (TEF): energy required to digest food.
- Thermic Effect of Exercise (TEE): additional calories burned during physical activities.
- Non-Exercise Activity Thermogenesis (NEAT): calories burned through non-exercise activities.

Factors Affecting Metabolism

Age contributes to slower metabolic rates, leading to potential weight gain.
Muscle mass significantly influences calorie burning; greater muscle mass means higher calorie requirements.
Environmental temperature requires the body to burn more calories to maintain temperature.
Hormonal disorders can adversely affect metabolic rates.

Misconceptions About Obesity and Metabolism

Research indicates individuals with obesity often have higher metabolic and resting metabolic rates.
Greater muscle mass due to carrying extra weight contributes to increased metabolic rates.
Individuals previously obese tend to have slightly lower metabolic rates compared to those who have never been obese.

Nutrient Classification

Essential nutrients cannot be synthesized in sufficient amounts by the body and must come from diet.
Non-essential nutrients can be adequately produced by the body, although their intake can be beneficial.
Classification includes:
- Macronutrients: carbohydrates, proteins, fats.
- Micronutrients: vitamins, minerals, water.

Nutritional Terms and Definitions

Enriched foods have nutrients added back after processing, e.g., white bread enriched with B vitamins.
Fortified foods have nutrients added that were not originally present, e.g., milk fortified with vitamin D.
Dietary supplements include vitamins, minerals, and herbal ingredients, intended as additions to the diet.
Phytochemicals are plant compounds that benefit health but are not classified as essential nutrients.

Understanding Calories

A calorie is a unit of energy, defined as the energy needed to raise the temperature of 1 kg of water by 1°C.
Macronutrient calorie contributions:
- Carbohydrates and proteins: 4 calories per gram.
- Fats: 9 calories per gram.
- Water: 0 calories.
- Alcohol: 7 calories per gram.

Macronutrient Distribution

Acceptable Macronutrient Distribution Range (AMDR) for daily calorie intake:
- Carbohydrates: 45-65%
- Fats: 20-35%
- Proteins: 10-35%
Intakes relate to reduced chronic disease risk.

Nutrient Density

Nutrient density assesses the nutrient content relative to calorie content.
High nutrient density is preferred, emphasizing foods rich in vitamins and minerals with fewer calories, like fruits over candy.

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Description

This quiz covers the introductory concepts in Nutrition 101 for KIN 150, taught by Sophia Williams, MS, RD. Explore key topics such as the differences between a Registered Dietitian and a Nutritionist, and share your personal interests in nutrition.