Nutrition Exam 1 Flashcards

Questions and Answers

How many classes of nutrients are there?

Six

What is the difference between a macronutrient and a micronutrient?

Macronutrients are needed in large amounts (carbohydrates, proteins, and fats), while micronutrients are needed in small amounts (vitamins and minerals).

What is the primary source of fuel for the brain?

Carbohydrates and fats

Which nutrient is the most energy-dense?

Fat Signup and view all the answers

What are the building blocks of protein called?

Amino acids Signup and view all the answers

Into what two groups are vitamins classified?

Water-soluble and fat-soluble Signup and view all the answers

Which vitamins are fat-soluble?

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

What are some common characteristics of water-soluble vitamins?

Easily dissolved and excreted in urine Signup and view all the answers

What does DRI stand for?

Dietary Reference Intake Signup and view all the answers

What does EAR stand for?

Estimated Average Requirement Signup and view all the answers

What does AI stand for?

Adequate Intake Signup and view all the answers

What does RDA stand for?

Recommended Daily Allowance Signup and view all the answers

What does UL stand for?

Tolerable Upper Intake Level Signup and view all the answers

What does EER stand for?

Estimated Energy Requirement Signup and view all the answers

What does AMDR stand for?

Acceptable Macronutrient Distribution Range Signup and view all the answers

What is a common flaw found in research studies funded by pharmaceutical companies?

Lack of transparency Signup and view all the answers

What is a good practice to determine if there is evidence to support nutrition claims provided by articles, blogs, social media, etc.?

Research the credentials of the website, check for .org or .gov, and look for citations Signup and view all the answers

What is hunger?

The need to eat Signup and view all the answers

What is appetite?

The desire to eat Signup and view all the answers

What type of cue to eat would boredom be?

Emotional Signup and view all the answers

On a food label, 'Builds stronger bones' is an example of what type of claim?

Structure/function claim Signup and view all the answers

How do serving sizes of foods sold at restaurants or pre-prepared at the grocery store often compare to the USDA standard servings?

They are larger Signup and view all the answers

What are the Dietary Guidelines for Americans designed to do?

Promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity Signup and view all the answers

What is MyPlate based on?

USDA food patterns promoting variety and moderation Signup and view all the answers

The DASH diet is an acronym for what?

Dietary Approaches to Stop Hypertension Signup and view all the answers

What are the key foods included in a Mediterranean Diet?

Olive oil, grains, legumes, nuts, vegetables, and cheese and yogurt Signup and view all the answers

What population was the Exchange System originally designed to help?

Those with diabetes Signup and view all the answers

Which hormones are responsible for maintaining blood glucose levels?

Insulin and glucagon Signup and view all the answers

How do different foods influence our feelings of hunger and satiety?

Hunger is influenced by ghrelin, while satiety is influenced by cholecystokinin and leptin Signup and view all the answers

Where in your body does the majority of the digestion and absorption of food occur?

Digestion occurs in the stomach, absorption occurs in the small intestine Signup and view all the answers

Where does carbohydrate digestion begin?

In the mouth Signup and view all the answers

How does the structure of the brush border aid in absorption?

It is composed of microvilli that increase surface area Signup and view all the answers

Which hormone is known as the 'hunger hormone'?

Ghrelin Signup and view all the answers

What are common GI tract disorders?

Heartburn, GERD, peptic ulcers, and IBS Signup and view all the answers

Up to what percentage of an adult's healthy body weight is fluid?

70% Signup and view all the answers

What are examples of insensible water loss?

Evaporation from skin, exhalation, and feces Signup and view all the answers

Who will have the highest percentage of body water: Men or women? Overweight or lean?

Men have a higher percentage than women; lean individuals have a higher percentage than overweight Signup and view all the answers

What minerals help the body regulate hydration?

Sodium, potassium, chloride, and phosphorus Signup and view all the answers

What are the common heat illnesses?

Heat cramps, heat exhaustion, and heatstroke Signup and view all the answers

What can cause dehydration?

Heavy exercise, high temperatures, diarrhea, vomiting, fever, burns Signup and view all the answers

How is BMI best expressed?

Body Mass Index; BMI = weight (kg) / height (m)^2 Signup and view all the answers

At what BMI does research show an increased risk for diabetes and hypertension?

Below 18.5 or above 30 Signup and view all the answers

What is a major limitation of BMI?

It does not consider age, sex, and muscle mass Signup and view all the answers

What is energy balance?

Occurs when energy intake equals energy expenditure Signup and view all the answers

What is BMR?

Basal metabolic rate Signup and view all the answers

What factors affect basal metabolic rate?

Higher lean body mass, greater height, younger age, male gender Signup and view all the answers

What are some of the risk factors for being underweight?

Infection and disease Signup and view all the answers

What is metabolic syndrome?

Abdominal obesity increases risk for heart disease and diabetes Signup and view all the answers

What are the three components of physical fitness?

Cardio, flexibility, and body composition Signup and view all the answers

What is meant by the overload principle?

Too much physical exertion is not recommended Signup and view all the answers

What is the FITT principle?

Frequency, intensity, time, and type of activity Signup and view all the answers

What are the most common sources of glucose needed for energy during exercise?

Glycogen in muscles and glucose in blood Signup and view all the answers

For what type of activity does fatty acid provide the most energy?

Low-intensity exercise Signup and view all the answers

Where in the body do we find the greatest storage of potential energy to fuel long-term activities?

Body fat Signup and view all the answers

When does the body experience the highest rates of glycogen storage?

A few hours after exercising Signup and view all the answers

What are symptoms of dehydration?

Headache, dizziness, dark urine, decreased exercise performance Signup and view all the answers

What is the most appropriate fluid replacement during physical activity lasting less than one hour?

Plain water Signup and view all the answers

What is the definition of ergogenic aid?

Substances used to improve exercise performance Signup and view all the answers

On average, a healthy adult can metabolize the equivalent of how many drinks per hour?

1 Signup and view all the answers

What is moderate alcohol intake for men? For women?

Men: 2 drinks, Women: 1 drink Signup and view all the answers

What are some benefits of moderate alcohol consumption?

Increased HDL levels Signup and view all the answers

Alcohol provides how many kilocalories per gram?

7 Signup and view all the answers

What is a teratogen?

A substance that causes fetal harm Signup and view all the answers

Binge drinking is defined as consuming how many drinks per occasion?

5 or more Signup and view all the answers

What is a stimulant commonly found in weight-loss supplements?

Caffeine Signup and view all the answers

What is meant by referring to obesity as a multifactorial disease?

It can lead to cardiovascular disease, diabetes, and other chronic diseases Signup and view all the answers

A common side effect of prescription weight-loss medications that reduce appetite and increase feelings of fullness is?

Increased heart rate Signup and view all the answers

What treatment for obesity is not an effective long-term treatment option?

Liposuction Signup and view all the answers

Study Notes

Classes of Nutrients

There are six classes of nutrients crucial for bodily function: carbohydrates, lipids, proteins, vitamins, minerals, and water.

Macronutrients vs. Micronutrients

Macronutrients (carbohydrates, proteins, fats) are needed in large amounts; micronutrients (vitamins and minerals) are required in smaller quantities.

Fuel Sources for the Brain

Carbohydrates and fats serve as primary fuel sources for the brain.

Energy Density of Nutrients

Fat is the most energy-dense macronutrient, providing the highest caloric value per gram.

Building Blocks of Proteins

Amino acids are the fundamental building blocks of proteins.

Vitamin Classification

Vitamins are classified into two categories: water-soluble and fat-soluble based on their solubility in water or fat.

Fat-Soluble Vitamins

The fat-soluble vitamins include A, D, E, and K.

Characteristics of Vitamins

Water-soluble vitamins (B and C) are excreted easily through urine. In contrast, fat-soluble vitamins are absorbed with dietary fat and stored in the body, increasing potential toxicity.

Dietary Reference Intake (DRI)

The DRI is a set of nutrition recommendations established by the Institute of Medicine that updates previous guidelines known as Recommended Dietary Allowances.

Average Nutritional Needs

Estimated Average Requirement (EAR) indicates daily intake to meet half the population's needs. Recommended Daily Allowance (RDA) meets the needs of 97-98% of people.

Adequate Intake (AI)

AI provides average daily intake levels assumed to be adequate for nutrients without established RDA, such as vitamin D and K.

Tolerable Upper Intake Level (UL)

UL is the maximum daily intake unlikely to cause negative health effects.

Estimated Energy Requirements (EER)

EER calculates the average dietary energy intake needed to maintain energy balance based on individual factors like age, gender, and activity.

Acceptable Macronutrient Distribution Range (AMDR)

AMDR specifies the range of energy from carbohydrates, fats, and proteins to minimize chronic disease risk.

Nutrition Research Validity

Transparency in pharmaceutical-funded studies is often lacking, leading to potential biases.

Assessing Nutrition Claims

Verify nutrition claims through credible sources (e.g., .org, .gov), checking for citations and publication dates.

Hunger and Appetite Definitions

Hunger refers to the physiological need to eat; appetite describes the psychological desire influenced by external factors.

Emotional Cues

Boredom serves as an emotional cue that may trigger eating.

Food Labels

"Builds stronger bones" is classified as a structure/function claim on food labels.

Serving Sizes

Restaurant and pre-prepared food serving sizes are typically larger than USDA standard servings.

Dietary Guidelines for Americans

Designed to promote health, reduce chronic disease risk, and combat obesity.

MyPlate Representation

MyPlate promotes balanced eating using portions of fruits, vegetables, grains, and proteins to help Americans set dietary goals.

DASH Diet

Dietary Approaches to Stop Hypertension (DASH) emphasizes fruits, vegetables, whole grains, lean proteins, and limited sweets and saturated fats.

Mediterranean Diet Characteristics

Key foods include olive oil, grains, legumes, nuts, and a moderate intake of eggs, fish, and red meat.

Exchange System Origin

Originally created to assist individuals with diabetes in managing carbohydrate intake.

Blood Glucose Regulation

Insulin and glucagon hormones regulate blood glucose levels.

Hunger and Satiety Hormones

Ghrelin signals hunger, while cholecystokinin (CCK) and Leptin promote feelings of fullness.

Digestive System Function

Digestion occurs mainly in the stomach; absorption primarily takes place in the small intestine.

Carbohydrate Digestion

Begins in the portal vein, where glucose is transported to the liver.

Brush Border Function

The microvilli structure of the brush border increases surface area for nutrient absorption.

Major Hormones of Appetite

Ghrelin is identified as the "hunger hormone."

Common GI Disorders

Disorders include heartburn, GERD, peptic ulcers, cyclic vomiting syndrome, diarrhea, constipation, IBS, and certain cancers.

Body Fluid Composition

Up to 70% of an adult's body weight consists of fluids.

Insensible Water Loss

Lost through skin evaporation, lung exhalation, and feces.

Body Water Percentage Comparison

Men have a higher percentage of body water than women; lean individuals have a higher percentage than those who are overweight.

Minerals & Hydration

Sodium, potassium, chloride, and phosphorus are vital for hydration regulation.

Heat Illnesses

Common conditions include heat cramps, heat exhaustion, and heatstroke.

Causes of Dehydration

Can result from heavy exercise, high temperatures, diarrhea, vomiting, fever, and inadequate water intake.

Body Mass Index (BMI)

Expressed as: BMI = weight (kg) / height (m)^2; determines healthy weight ranges.

BMI Risk Factor Thresholds

Risks for diabetes and hypertension elevate below a BMI of 18.5 or above 30.

BMI Limitations

Does not account for age, sex, or muscle mass.

Energy Balance Definition

Achieved when energy intake matches energy expenditure.

Basal Metabolic Rate (BMR)

BMR is the baseline calorie requirement for maintaining vital bodily functions at rest.

Factors Affecting BMR

Influenced by lean body mass, height, age, gender, stress, illness, pregnancy, and certain medications.

Underweight Risk Factors

Being underweight increases the risks of infections and diseases.

Metabolic Syndrome

Characterized by abdominal obesity, a twofold heart disease risk, and a fivefold diabetes risk.

Components of Physical Fitness

Include cardiovascular endurance, flexibility, body composition, and muscular fitness (strength and endurance).

Overload Principle

Promotes caution against excessive physical exertion.

FITT Principle

Stands for Frequency, Intensity, Time, and Type of physical activity.

Primary Energy Sources for Exercise

Glycogen in muscles and glucose in the bloodstream are primary fuel sources during exercise.

Fatty Acid Energy Utilization

Fatty acids provide energy primarily during low-intensity exercises.

Long-term Energy Storage

Body fat is the greatest storage of potential energy for extended activities.

Glycogen Storage Post-Exercise

Highest rates of glycogen storage occur within hours after exercise.

Dehydration Symptoms

Include headache, dizziness, dark urine, reduced performance, and fatigue.

Fluid Replacement for Short Activity

Plain water is the suitable fluid replacement for activities lasting less than an hour.

Ergogenic Aid Definition

Substances aimed at enhancing exercise performance.

Alcohol Metabolism Rate

A healthy adult metabolizes approximately one alcoholic drink per hour.

Moderate Alcohol Consumption Guidelines

Defined as 2 drinks per day for men and 1 drink per day for women.

Benefits of Moderate Alcohol Intake

Can lead to increased HDL cholesterol levels.

Alcohol Caloric Content

Provides 7 kilocalories per gram.

Teratogen Definition

A teratogen is any substance that can harm fetal development.

Binge Drinking Standards

Consuming five or more drinks in one occasion is classified as binge drinking.

Stimulants in Weight Loss Supplements

Caffeine is commonly used as a stimulant in these products.

Obesity as a Multifactorial Disease

Associated with increased risks for chronic conditions such as cardiovascular disease and type 2 diabetes.

Side Effects of Weight-Loss Medications

Increased heart rate is a common side effect of appetite-reducing medications.

Obesity Treatment Limitations

Liposuction does not provide a lasting solution as it only removes superficial fat.

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Test your knowledge on the basic classes of nutrients and their functions with our Nutrition Exam 1 flashcards. This quiz covers essential concepts including macronutrients and micronutrients. Perfect for students preparing for nutrition exams.