Nutrition Basics Quiz

A diet that contains all essential nutrients, vitamins, and minerals in the correct proportions, allowing the body to function optimally and maintain health.

Substances found in food that provide energy, build and maintain the body, and regulate chemical processes.

Nutrients required in large amounts, providing energy and building blocks for the body.

Nutrients required in small amounts, vital for regulating body processes.

Nutrients containing carbon, like carbohydrates, lipids, and proteins.

Nutrients without carbon, like water and minerals.

Substances found in food that provide energy, such as carbohydrates, fats, and proteins.

Substances in food that do not provide energy but are crucial for health, such as vitamins and minerals.

The study of how food affects living organisms, focusing on nutrient requirements and the diet that provides them.

The act of eating, often done for enjoyment, but fundamentally to provide energy and nutrients.

Eating habits, including food choices and how much we eat, are influenced by our genetics, environment, culture, and behavior.

A diet that meets all the necessary nutrients to support our body's functions, growth, and development. It's tailored to individual needs.

Nutrition is important for preventing and treating diseases. It can be a powerful tool for managing chronic conditions.

This refers to the amount of food, specific to an individual, needed to meet their daily dietary requirements.

A balanced diet consists of energy and all essential nutrients in correct proportions. The presence of one nutrient can influence others.

A balanced diet, carefully planned, provides a 'safety margin' to withstand short-term illnesses and fluctuations in our needs.

Dietary guidelines for meal planning, outlining the relative proportions of different food groups. For example, MyPlate, introduced by the USDA in 2011, divides food into sections representing fruits, grains, protein, and vegetables on a plate.

Established dietary standards to evaluate nutritional intakes of populations and plan food supplies.

A type of carbohydrate made up of long chains of sugars, often found in whole foods and providing fiber. Examples include whole grains, legumes, and starchy vegetables.

A type of carbohydrate consisting of simpler sugar molecules, often found in refined foods and added sugars. Examples include table sugar, honey, and fruit juices.

A major fuel source for all body cells, especially for cells in the central nervous system and red blood cells.

A type of carbohydrate that contains fiber, which helps regulate digestion and blood sugar levels.

A calorie-free macronutrient essential for various bodily functions, including hydration, temperature regulation, and nutrient transport.

The Glycemic Index (GI) is a measure that reflects how quickly a food raises blood sugar levels after consuming it.

Processed and cooked foods tend to have a higher GI because the body requires less effort to break down carbohydrates.

Fiber acts as a barrier, slowing down the absorption of carbohydrates in the digestive tract, leading to a lower GI.

Fat slows down the digestion process, which in turn lowers the GI of foods. Chocolate and crisps have a lower GI due to their fat content.

Protein also slows down digestion, lowering the GI. Dairy products have a lower GI due to their protein and fat content.

Complex carbohydrates are made up of longer chains of sugars, which take longer to break down, releasing energy gradually.

Simple carbohydrates are made of short chains of sugars, broken down quickly, causing a rapid rise in blood sugar.

Refined carbohydrates are processed versions of whole grains, often lacking fiber and nutrients.

Added sugars are sugars that aren't naturally present in a food, often contributing to empty calories.

Naturally occurring simple carbohydrates are found in whole foods like fruits and milk, providing vitamins and minerals.

Foods with a GI below 55 are considered low GI, causing a slow and gradual rise in blood sugar.

Foods with a GI above 70 are considered high GI, causing a rapid spike in blood sugar.

Foods with a low GI, like most fruits, vegetables, and whole grains, are digested and absorbed more slowly, causing a gentler rise in blood sugar levels.

The total amount of carbohydrates in a meal, not just the GI, is a significant factor in determining blood sugar response. Even a low GI food can cause a significant spike in blood sugar if consumed in large quantities.

Glycemic Load (GL) combines the GI with the amount of carbohydrates in a serving. This provides a more comprehensive prediction of a food's impact on blood sugar.

Aim to include at least three low GI foods throughout the day, ideally with each meal or snack. This helps maintain stable blood sugar and energy levels.

When consuming high GI foods, pair them with a low GI food. This helps mitigate the rapid rise in blood sugar and promotes a more gradual release of glucose.

The type of sugar present, ripeness, storage time, and processing methods can all influence the GI of a food.

Cooking methods such as frying, boiling, and baking can impact the GI of a food. These methods can alter the structure and digestibility of the food.