Nutrition Basics Quiz

Nutrition

Macronutrients

• Carbohydrates: provide energy, composed of sugar, starch, and fiber
  • Types: simple (sugars), complex (starches, fiber)
• Protein: builds and repairs tissues, composed of amino acids
  • Essential amino acids: cannot be produced by the body, must be obtained from diet
  • Non-essential amino acids: can be produced by the body
• Fat: provides energy, aids in absorption of vitamins, composed of fatty acids
  • Types: saturated, unsaturated, trans

Micronutrients

• Vitamins: organic compounds essential for various bodily functions
  • Fat-soluble: A, D, E, K
  • Water-soluble: B, C
• Minerals: inorganic compounds essential for various bodily functions
  • Macrominerals: calcium, phosphorus, magnesium, potassium, sodium, chloride
  • Microminerals: iron, zinc, iodine, selenium, copper, manganese

Nutrition Recommendations

• Daily intake of fruits and vegetables: 5-10 servings
• Whole grains: 50-60% of total daily carbohydrate intake
• Protein intake: 0.8-1.2 grams per kilogram of body weight
• Fat intake: 20-35% of total daily energy intake
• Saturated fat intake: <10% of total daily energy intake
• Cholesterol intake: <300 milligrams per day

Nutrition Deficiencies

• Protein-energy malnutrition: inadequate protein and energy intake
• Iron deficiency: most common nutrition deficiency worldwide
• Vitamin D deficiency: common in populations with limited sun exposure
• Iodine deficiency: can lead to goiter and cretinism

Nutrition and Health

• Malnutrition: can lead to impaired immune function, poor wound healing, and increased risk of disease
• Obesity: associated with increased risk of chronic diseases, such as diabetes and heart disease
• Nutrition and mental health: diet has been linked to depression, anxiety, and cognitive function

Macronutrients

• Carbohydrates provide energy and consist of sugar, starch, and fiber, with simple (sugars) and complex (starches, fiber) types
• Protein builds and repairs tissues, composed of amino acids, with essential amino acids that cannot be produced by the body and non-essential amino acids that can be produced by the body
• Fat provides energy, aids in vitamin absorption, and consists of fatty acids, with saturated, unsaturated, and trans types

Micronutrients

• Vitamins are organic compounds essential for various bodily functions, with fat-soluble (A, D, E, K) and water-soluble (B, C) types
• Minerals are inorganic compounds essential for various bodily functions, with macrominerals (calcium, phosphorus, magnesium, potassium, sodium, chloride) and microminerals (iron, zinc, iodine, selenium, copper, manganese)

Nutrition Recommendations

• Aim for 5-10 daily servings of fruits and vegetables
• Consume whole grains to make up 50-60% of total daily carbohydrate intake
• Set a daily protein intake goal of 0.8-1.2 grams per kilogram of body weight
• Limit fat intake to 20-35% of total daily energy intake
• Restrict saturated fat intake

Ingredients

Types of Ingredients

• Staple ingredients are basic ingredients used frequently in cooking, including flour, sugar, rice, and pasta.
• Pantry ingredients are non-perishable items stored in a pantry, such as canned goods, spices, and oils.
• Fresh ingredients are perishable items that require refrigeration, including meat, dairy, fruits, and vegetables.
• Aromatic ingredients are herbs and spices that add flavor and aroma to dishes, such as onions, garlic, and ginger.
• Protein ingredients are ingredients high in protein, including meat, poultry, fish, eggs, and legumes.

Measurement Units

• Dry measurements are used to measure dry ingredients, including cups, teaspoons, and tablespoons.
• Liquid measurements are used to measure liquids, including cups, milliliters, and liters.
• Weight measurements are used to measure ingredients by weight, including grams and ounces.

Ingredient Functions

• Thickeners are ingredients that add thickness to liquids, including cornstarch and flour.
• Emulsifiers are ingredients that combine two or more liquids, including egg yolks and mustard.
• Leavening agents are ingredients that help baked goods rise, including baking powder and baking soda.
• Flavor enhancers are ingredients that add flavor, including salt, sugar, and spices.