Nutrition and Digestive System Quiz

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Questions and Answers

What is the primary role of water in the body?

To facilitate digestion and absorption (correct)

To synthesize vitamins

To provide energy for muscle contraction

To promote bone health

Which of the following can lead to excessive water loss?

Eating fruits and vegetables

Consuming alcohol (correct)

Drinking plenty of water

Resting in a cool environment

What can be a sign of dehydration?

Improved digestion

Weakness or fatigue (correct)

Weight gain

Increased energy levels

Which food source is NOT a rich source of fiber?

Meat Signup and view all the answers

How much water is recommended to be consumed for every calorie burned?

1 mL Signup and view all the answers

What is the primary purpose of nutrition?

To understand how the body uses food in health and disease Signup and view all the answers

Which principle emphasizes the necessity of variety in diet according to Canada's Food Guide?

Variety Signup and view all the answers

What does the digestive system aim to maximize?

The absorption of nutrients Signup and view all the answers

Which organ is NOT considered part of the digestive tract?

Gall bladder Signup and view all the answers

What are feces primarily composed of?

Bacteria and undigested material Signup and view all the answers

Which of the following nutrients is classified as essential?

Proteins Signup and view all the answers

What is the primary role of the digestive system?

To produce energy from ingested food Signup and view all the answers

Which statement about healthy diets is true?

A healthy diet does not have to be high-fiber all the time Signup and view all the answers

What is the primary storage form of carbohydrates in the liver and muscles?

Glycogen Signup and view all the answers

Which carbohydrate type is absorbed more slowly and has a low glycemic index?

Bran Signup and view all the answers

Which group of vitamins includes vitamin C and B-complex vitamins?

Water-soluble vitamins Signup and view all the answers

What is a consequence of overcooking fruits and vegetables in water?

Loss of vitamins to the water Signup and view all the answers

Which vitamins are known to be stored in fat tissue when taken in excess?

Vitamins A, D, E, K Signup and view all the answers

What type of substances are minerals classified as?

Inorganic compounds Signup and view all the answers

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

Storage of vitamin C Signup and view all the answers

How do fat-soluble vitamins differ from water-soluble vitamins in terms of storage?

Fat-soluble vitamins can be stored in fat tissue. Signup and view all the answers

What is considered the best drink choice according to the guidelines?

Water Signup and view all the answers

Which of the following is NOT a food group that should be included in a balanced diet?

Sugary snacks Signup and view all the answers

What percentage range of calories from fat is recommended?

20-35% Signup and view all the answers

Which factor does NOT affect the amount of food servings needed each day?

Occupation Signup and view all the answers

Which of the following is a recommendation to limit in the diet?

Salt Signup and view all the answers

What is a common concern associated with fast food consumption?

High calories and fat Signup and view all the answers

What type of foods should be chosen to decrease fat intake?

Low-fat dairy products Signup and view all the answers

Which of the following is considered a healthy alternative often offered in fast food options?

Salads Signup and view all the answers

Which phase involves a heavy training schedule and a mixed diet to deplete glycogen stores?

Depleting glycogen stores phase Signup and view all the answers

What is a natural compound created from glycine, arginine, and methionine used during high-intensity activities?

Creatine Signup and view all the answers

Which of the following is NOT a side effect of creatine supplementation?

Increased endurance Signup and view all the answers

What is a potential risk associated with carbohydrate loading?

Sluggishness Signup and view all the answers

Which type of steroids duplicate the function of testosterone?

Anabolic steroids Signup and view all the answers

Which of the following best describes the purpose of creatine supplementation?

To enhance performance in high-intensity activities Signup and view all the answers

Which of the following statements is true about the super-loading phase of carbohydrate loading?

It includes a high carbohydrate diet. Signup and view all the answers

Which of the following is a side effect commonly associated with creatine use?

Stomach cramps Signup and view all the answers

What is the difference between addiction and habituation?

Addiction involves a compulsive need, habituation refers to tolerance. Signup and view all the answers

Which of the following substances is classified as a CNS stimulant?

Caffeine Signup and view all the answers

Which of the following is NOT a common side effect associated with caffeine consumption?

Enhanced self-confidence Signup and view all the answers

What is a primary risk associated with nicotine use?

Altered blood temperature Signup and view all the answers

Which type of drug is alcohol primarily classified as?

Depressant Signup and view all the answers

What is the IOC limit for caffeine concentration?

12 micrograms per ml Signup and view all the answers

Which of the following is a category of illegal drugs?

Anabolic steroids Signup and view all the answers

What is a noted negative side effect of alcohol?

Impaired decision making Signup and view all the answers

What substance is commonly found in energy drinks?

Caffeine Signup and view all the answers

Which of the following is NOT considered a mood-altering property of alcohol?

Improved sleep quality Signup and view all the answers

Study Notes

Introduction to Nutrition

Nutrition is the science of food and how the body uses it in health and disease.

Nutrition Basics

Choose foods that provide necessary nutrients.
Limit foods associated with diseases.
Don't assume a healthy diet needs to be fat-free, low-sugar, and high-fiber all the time.
Canada's Food Guide recommends:
- Variety
- Energy balance (1000-1500 Kcal based on Activities of Daily Living (ADL))
- Moderation (control fat, sugar, and salt intake).

The Digestive System

The digestive system's role is to produce energy from ingested food. It transfers nutrients, water, and electrolytes into your body's internal environment.
It's composed of interconnected structures and organs, forming a continuous route from mouth to anus.
The contents of the digestive tract are part of the external environment until absorbed by the intestinal wall.

The Gastrointestinal Tract

The gastrointestinal tract consists of:
- Mouth
- Pharynx
- Esophagus
- Stomach
- Small intestine
- Large intestine (colon)
- Rectum
- Anus
Glandular organs like salivary glands, liver, gall bladder, and pancreas are also part of the system.

The Digestive System (cont'd)

The digestive system aims to absorb nutrients maximally.
Waste material is called feces.
Feces mainly contain bacteria and undigested material (including fiber).

Nutritional Requirements: Types and Sources of Nutrients

Focuses on different nutrient types and where to find them.

Essential Nutrients

Essential nutrients are those the body cannot produce in sufficient quantities.
Essential nutrients include:
- Proteins
- Fats
- Carbohydrates
- Vitamins
- Minerals
- Water

Essential Nutrients (cont'd)

Essential nutrients provide:
- Energy
- Building and maintenance of tissues.
- Regulation of bodily functions.

Energy-Providing Nutrients

Three nutrients provide the body with energy:
- Carbohydrates
- Fats
- Proteins

Energy Measurements

Energy is expressed in kilocalories (Calories).
1 kilocalorie = 1000 calories.
1 kilocalorie is the heat required to raise the temperature of 1 kg of water by 1°C.
The average person needs approximately 2000 kilocalories per day.

Calorie Densities of Various Energy Sources

Fats: 9 Calories/gram
Alcohol: 7 Calories/gram
Carbohydrates: 4 Calories/gram
Proteins: 4 Calories/gram

Proteins

Proteins are found in every living cell.
They are structural components for:
- Muscles
- Bones
- Blood
- Enzymes
- Hormones
- Cell membranes
There are 20 commonly recognized amino acids and 9 are essential.

Proteins (cont'd)

Essential amino acids (cannot be synthesized):
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Complete protein sources include animal products like meat, fish, eggs, poultry, and milk.

Proteins (Incomplete)

Incomplete protein sources: mostly plant-based like grains, beans, peas, and nuts.
To obtain all essential amino acids, combine different plant-based proteins. (e.g., rice and beans)
Protein should comprise 10-35% of total caloric intake.
Excess protein is stored as fat; inadequate protein intake can cause muscle loss.

Fats

Also known as lipids.
Should comprise 20-35% of total calories.
Concentrated energy source.
Serve functions like insulation, cushioning organs, absorbing fat-soluble vitamins, and adding flavor/texture to food.
Saturated fats are solid at room temperature, predominantly from animal products.

Fats (Saturated)

Saturated fats are linked to cardiovascular disease.
Should not exceed 10% of total fat intake.

Fats (Unsaturated)

Monounsaturated and polyunsaturated fats usually come from plant sources (e.g., oil).
Unsaturated fats are liquid at room temperature.
More desirable than saturated fats.
These may reduce the risk of heart disease and lower blood cholesterol.

Hydrogenation

Processed plant oils can be high in saturated fat.
Tropical oils (like palm and coconut oil) used in processed foods are high in saturated fat.
Hydrogenated fats and oils are created by adding hydrogen, used to prevent spoiling and improve texture.

Cholesterol

Elevated saturated fat intake may increase blood cholesterol.
Hydrogenation produces trans fatty acids that may increase blood cholesterol.
High blood cholesterol and triglycerides may lead to heart disease.
HDL (high-density lipoprotein) cholesterol carriers deliver cholesterol back to the liver. LDL (low-density lipoprotein) carries cholesterol to cells, excess can be deposited in blood vessels.

Carbohydrates

The primary source of energy.
Should be 45-65% of daily calories.
Carbohydrates are grouped into:
- Monosaccharides and disaccharides (sugars)
- Polysaccharides (starches, also complex carbohydrates)
The liver and muscles store carbohydrates as glycogen.
Excess carbohydrates are stored as fat.
Carbohydrates are important for athletes in events of long duration.

Carbohydrates (Glycemic Index)

Glycemic Index (GI) measures how carbohydrates affect blood glucose levels.
Low GI carbohydrates are absorbed slower, producing smaller fluctuations in blood glucose and subsequently, insulin levels.
Examples include bran, oats, whole-wheat breads, fruits, and vegetables.

Vitamins

Vitamins serve as coenzymes in chemical reactions.
They are "organic" because they contain carbon atoms.
Required in small amounts.
Necessary for growth, reproduction, and health maintenance.
Classified into water-soluble and fat-soluble vitamins.

Vitamins (Water-Soluble)

Not stored in the body.
Excess is eliminated in the urine.
Include vitamin C and B-complex vitamins.
Dissolve quickly in water, so overcooking fruits and vegetables in water can lead to loss of vitamins.

Vitamins (Fat-Soluble)

Stored in fat tissue.
Include vitamins A, D, E, and K.
Overconsumption (especially of A and D) can lead to toxicity.

Minerals

Minerals have many body functions, are elements, and are inorganic.
They are necessary for:
- Structural components (teeth, hormones, muscles)
- Regulation of bodily functions (e.g., muscle contraction, blood clotting, heart function)
- Growth and maintenance of body tissues
- Catalytic action in energy release.

Vitamins and Minerals (General)

Needed in small amounts for good health.
Excessive intake can be detrimental,
Consume plenty of these nutrients with a balanced diet.

Water

A significant component of both our bodies and food.
Vital for nutrient transport, waste transport, digestion and absorption, regulation of body temperature, lubrication, and chemical reactions.
Water is lost through urine, feces, sweat, and evaporation in the lungs.
Illness, exercise, a hot environment, and consumption of alcohol can increase water loss.
Consume approximately 1 mL of water for every calorie burned.

Fiber

Fiber includes plant substances that cannot be digested.
Adds bulk to feces, facilitating elimination.
A high-fiber diet can lead to intestinal gas.
Rich sources include fruits, legumes, oats, and barley.
Other sources include wheat, grains, and vegetables, as well as whole-grain foods.

Nutrition Guidelines and Recommendations

Various guidelines, with different recommendations over time (1942, 1961, 1992, 2007).

Food Labels

Labels provide caloric and nutrient information per serving.
The percent daily value (%DV) indicates how much a nutrient in a serving contributes to the daily recommended intake for a person.

Is Vegetarianism a Healthy Alternative?

Vegetarianism is motivated by a wide range of reasons.
It can be a healthy alternative, but proper planning and nutrient selection are critical.

Do I Need Vitamin or Mineral Supplements?

Most nutritionists recommend a balanced diet rather than supplements, unless a deficiency is documented.
Extremely large doses of supplements, especially fat-soluble ones, can be harmful. Consult a doctor or a registered dietician before taking any supplemental vitamins, minerals, or other products.

What's the Scoop on Sugar?

Primary concern is health damage from excess sugar intake leading to cavities.
Excessive sugar intake beyond caloric needs is stored as fat, contributing to obesity.
Obesity is a risk factor for developing diabetes, and numerous other diseases.

How do Nutritional Needs Change as We Grow Older?

Aging leads to a lower total energy requirement and metabolic rate.
Food intake tends to decrease as people age.
Consuming adequate micronutrients and vitamins can be an issue with aging.
Diseases such as dental problems, swallowing disorders and gastrointestinal issues can negatively impact nutrition.
Socio-emotional factors can also negatively impact food consumption.

Can Diet Improve Athletic Performance?

Focuses on diet and athletic performance connection, with no specific details in these notes.

Substance Use and Abuse

Overview of Substance Use and Abuse, with no specific details in these notes.

Drugs Versus Dietary Supplements

Everyday Drugs and Illegal Drugs, with no specific details in these notes.

Drugs

Drugs are substances used as medicines or in the preparation of medicines.
Substances that cause addiction, habituation, or a marked change in consciousness are also considered drugs,
Addiction: compulsive physiological need
Habituation: tolerance to the drug effects

Dietary Supplements

Ingredients found in food, processed to provide one or more micro and macronutrients.

Everyday Drugs

Various everyday drugs, such as coffee, tea, and nicotine, and their associated effects, along with no specific details in these notes.

Caffeine

Found in coffee beans, tea leaves, cocoa beans, cola nuts, and energy drinks.
Moderate caffeine intake (up to 400–450 mg) is generally not detrimental but may trigger adverse effects and side effects in some individuals.
Caffeine acts as a CNS stimulant, leading to increased alertness and possibly fat burning.
Uncontrolled consumption can cause problems like insomnia, headaches, irritability, elevated heart rate, and increased blood pressure.
The IOC limit for caffeine is 12 micrograms per milliliter.

Alcohol

Alcohol has a depressant effect and has no ergogenic effect.
Moderate consumption has some psychological benefits.
Excessive intake has adverse effects like motor coordination issues, lowered reaction time.
Consuming more than the recommended amount will show negative effects like slowed reflexes and poor judgement.

Nicotine

Nicotine is a stimulant, with no ergogenic effects, but is harmful and dangerous at all levels of body functioning.
It decreases oxygen carrying capacity, restricts oxygen supply, increases oxygen demand, and increases heart rate and blood pressure.
It is an irritant and a carcinogen.

Illegal Drugs

Various illicit substances and their types, along with no specific details in these notes.

Cannabis

Various types of cannabis and their effects (psychological and physical), along with no specific details in these notes.

Ergogenic Aids and Exercise

Substances that enhance work output related to athletic performance, include drugs and/or dietary supplements.

Ergogenic Aids

Substances that enhance work output.
Includes both drugs and dietary supplements

Allowed Ergogenic Aids

Focuses on permitted ergogenic aids (like vitamins and minerals), and no specific details in these notes.

Vitamins and Minerals (for Athletes)

Athletes often supplement, believing supplementation ensures adequate micronutrient intake.
Athletes use the term "supercharging," which may be harmful and without scientific backing.

Carbohydrate Loading

“Super” loading of muscle glycogen stores, leading to increased endurance performance.
Techniques for carbohydrate loading (depleting, starving, super-loading) include different training and diet strategies.
Potential negative effects of carbohydrate loading include gastrointestinal discomfort, sluggishness, and increased body weight.

Creatine

A natural compound from three amino acids (glycine, arginine, and methionine) used by muscles during explosive movements.
It may increase lean body mass, improve high-intensity performance, and speed up recovery.
It’s an allowed ergogenic aid and is not banned by most sports bodies.

Creatine: Side Effects

Potential negative effects of creatine supplementation include dehydration, diarrhea, stomach cramps, and muscle and ligament tears.

Banned Ergogenic Aids

Examples include anabolic steroids, ephedra, and blood doping.

Steroids

Anabolic steroids duplicate testosterone functions (can be injected or taken orally).
Using steroids in cycles generally maximizes effectiveness and minimizes negative effects.
Potential side effects of steroid use include different problems based on gender (males/females).

Ephedra

Extract from the Chinese plant Ma Huang found in weight-loss and bodybuilding products.
Banned by most sports organizations.
Increases blood pressure and could lead to many adverse health effects, including death.

Blood Doping

Methods for increasing red blood cell (RBC) count to enhance oxygen delivery and performance.
Risks of blood doping, including risks to heart health and other negative side effects.

Blood Doping: Issue

Blood doping provides an unfair advantage, has serious health risks, and is difficult to detect.

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Description

Test your knowledge on the role of water, nutrition, and the digestive system. This quiz covers essential nutrients, hydration recommendations, and the importance of dietary variety as outlined in Canada's Food Guide. Challenge yourself to understand the basics of healthy eating and the functions of various food types.