Nutrition Exam 1 Flashcards

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.

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.