Nutrition Basics: Hunger, Nutrients, and Labels

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Questions and Answers

What type of fatty acids contains one or more double bonds between carbons?

Hydrogenated fatty acids

Saturated fatty acids

Unsaturated fatty acids (correct)

Trans fatty acids

What is the primary function of the lipoprotein HDL?

Transport triglycerides to fat cells

Pick up cholesterol and return it to the liver (correct)

Carry lipids from the intestines to the liver

Deliver cholesterol to the intestines

Which of the following is considered a complete protein?

Quinoa (correct)

Wheat

Peanut butter

Rice and beans

Which essential fatty acid is classified under Omega-3?

Alpha-linolenic acid (ALA) Signup and view all the answers

What is one of the roles of triglycerides in the body?

Energy storage Signup and view all the answers

Which carbohydrate is commonly referred to as 'blood sugar'?

Glucose Signup and view all the answers

Which type of fat is most likely to increase blood LDL levels?

Saturated fats Signup and view all the answers

What is the primary role of enzymes in the body?

Speed up biochemical reactions Signup and view all the answers

What is the primary difference between hunger and appetite?

Hunger is an internal drive, while appetite is influenced by external factors. Signup and view all the answers

What constitutes a healthy eating pattern?

Including a variety of foods from at least three groups in each meal. Signup and view all the answers

Which of the following nutrients is NOT required to be listed on food labels by the FDA?

Fiber Signup and view all the answers

What defines a food as nutrient dense?

High in nutrients compared to the amount of calories. Signup and view all the answers

How is nutrient density calculated?

By dividing the nutrients content by its kilocalorie content. Signup and view all the answers

Which of the following best describes the process of fortification?

Adding nutrients beyond normal levels to a food. Signup and view all the answers

What does a nutrient source provide if it has over 20% of the Daily Value?

It is an excellent source. Signup and view all the answers

Which of the following statements about essential nutrients is correct?

Their specific functions are identified and restoration restores function. Signup and view all the answers

Which disaccharide is commonly known as 'milk sugar'?

Lactose Signup and view all the answers

What type of vitamins dissolve in fats?

Fat-soluble vitamins Signup and view all the answers

Which statement about major and trace minerals is true?

Major minerals are essential but produce no calories. Signup and view all the answers

Where does most digestion and absorption occur in the human body?

Small intestine Signup and view all the answers

What role does ATP play in the body?

Powers processes requiring energy. Signup and view all the answers

What is the consequence of uncontrolled hyperglycemia?

Blindness Signup and view all the answers

Which hormone promotes the use of stored glucose in the body?

Glucagon Signup and view all the answers

What is the primary function of bile salts during digestion?

Emulsify lipids Signup and view all the answers

Study Notes

Hunger, Appetite and Satiety

Hunger is a physiological drive to eat food, regulated by internal cues.
Appetite is a psychological influence that encourages eating, often in the absence of hunger.
Satiety is the feeling of fullness and satisfaction, regulated by the brain.

Healthy Eating Patterns

Include a variety of foods from at least three food groups per meal.
Prioritize whole grains, fruits, vegetables, low-fat dairy, seafood, and plant-based proteins.

Essential Nutrients

Have a specific identified function in the body.
Function is impaired without the nutrient and restored when it's added back.

% Daily Value (%DV)

Compares the amount of a nutrient in a serving to the recommended intake.
Only displayed on food labels and is generic, based on Dietary Reference Intakes (DRIs).
The FDA requires sodium, Vitamin D, calcium, iron, potassium to be listed on labels.

Nutrient Density vs Energy Density

Nutrient Dense: high in nutrients compared to the amount of calories.
Energy Dense: high in calories compared to the amount of nutrients.

Nutrient Density Calculation

10% DV = good source
20% DV = excellent source

Enrichment vs Fortification

Enrichment: adding nutrients lost during processing back to food.
Fortification: adding nutrients to food beyond normal levels.

Scientific Method

Observe patterns and relationships.
Form a hypothesis based on prior knowledge.
Conduct controlled experiments, observations, and research.
Analyze data and observations.
Draw a conclusion based on the results.
Share findings with the scientific community.

Lipids

9kcal/gram.
Triglycerides: composed of glycerol and three fatty acids, containing saturated and unsaturated fats.
- Functions: insulation, cell signaling.
Sterols: important for cell membranes, bile production, and vitamin D and hormone synthesis.
- Example: cholesterol, common in plant foods.
Phospholipids: vital for cell membranes and act as emulsifiers.
Essential Fatty Acids are critical for vision, growth, cognition, mood, cardiovascular health, immunity, and inflammation regulation.
- ALA (Alpha-linolenic acid): Omega-3, used to create DHA and EPA.
- LA (Linoleic acid): Omega-6, used to create AA.
Saturated Fatty Acids: all carbons are bonded to two hydrogen atoms.
Unsaturated Fatty Acids: contain one or more double bonds between carbons.
Lipoproteins: transport lipids through the body.
- Chylomicrons: carry lipids from the intestine to the liver.
- VLDL: carry lipids from the liver, dropping off triglycerides to fat cells.
- LDL: VLDL become LDL when more triglycerides are dropped off, returning to the liver.
- HDL: created by the liver to pick up cholesterol and return it to the liver.

Protein

4kcal/gram.
Composed of 20 amino acids.
Complete proteins: contain all nine essential amino acids.
Incomplete proteins: do not contain all nine essential amino acids.
Shape determines function of proteins.

Protein Functions

Body structure
Antibodies
Transport molecules
Hormones
Enzymes: speed up anabolic and catabolic reactions. Hormones signal cells which enzymes to make. (Example: amylase breaking down starch)

Carbohydrates

4kcal/gram.
Monosaccharides:
- Glucose: most common, "blood sugar"
- Fructose: sweetest, "fruit sugar"
- Galactose: rarely alone, part of lactose.
Disaccharides:
- Sucrose: "table sugar," glucose + fructose.
- Maltose: "malt sugar", glucose + glucose.
- Lactose: "milk sugar", glucose + galactose.
Complex carbohydrates:
- Starch: storage form of glucose in plants (digestible).
- Fiber: structural parts of plants, found in all plant-derived foods (indigestible).

Vitamins

Essential micronutrients.
Fat-soluble vitamins: A, D, E, K (dissolve in fat).
Water-soluble vitamins: B vitamins (dissolve in water).

Minerals

Do not produce energy.
Major minerals: required in amounts more than 100 mg/day.
Trace minerals: required in amounts less than 100 mg/day.

Water

Body is 50-75% water.
Important roles in digestion and absorption.
Most digestion and absorption occur in the small intestine.

Carbohydrate Digestion and Absorption

Salivary amylase, pancreatic amylase, and brush border enzymes break down carbohydrates.
Monosaccharides are absorbed.

Protein Digestion and Absorption

HCL and enzymes break proteins into polypeptides.
Polypeptides are broken into amino acids.
Amino acids are absorbed.

Lipid Digestion and Absorption

Gastric lipase begins digestion.
Bile salts emulsify lipids.
Pancreatic lipase and phospholipase break down triglycerides.

ATP

Chemical energy in fuel molecules is transferred to adenosine triphosphate (ATP).
Powers processes requiring energy, including muscle contraction, nerve signals, building and breaking down molecules.
Cellular respiration recharges ATP.

Cardiovascular Disease

Disease of the heart and blood vessels.
Arteries carry oxygen-rich blood away from the heart.
Veins carry oxygen-poor blood back to the heart.

Diabetes

Hyperglycemia: high blood sugar.
Uncontrolled diabetes can lead to blindness.
Symptoms: thirst, weight loss/gain, blurred vision.

Insulin & Glucagon

Released by the pancreas, maintaining steady blood glucose levels.
Insulin: promotes glucose and fat storage, and protein production.
Glucagon: promotes use of stored glucose, fat use, and gluconeogenesis.

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Description

This quiz covers essential concepts in nutrition, including the definitions of hunger, appetite, and satiety. It also explores healthy eating patterns, essential nutrients, and the importance of understanding % Daily Value on food labels. Test your knowledge on how to make informed dietary choices.