Nutrition Science Basics Quiz

Podcast

Play an AI-generated podcast conversation about this lesson

Questions and Answers

Which macronutrient distribution aligns with the Acceptable Macronutrient Distribution Ranges?

15% of daily calories as protein, 45% as carbohydrate, 40% as fat

30% of daily calories as protein, 35% as carbohydrate, 35% as fat

40% of daily calories as protein, 40% as carbohydrate, 20% as fat

10% of daily calories as protein, 65% as carbohydrate, 25% as fat (correct)

What is a characteristic of refined grains compared to whole grains?

They are digested faster than unrefined carbohydrates.

They tend to be much lower in fiber and vitamins. (correct)

They have higher fiber content than whole grains.

They contain more vitamins than whole grains.

What is the primary function of vitamins in the body?

To provide energy in the form of calories.

To enhance the flavor of foods.

To regulate various processes within cells. (correct)

To serve as building blocks for muscle.

Which statement regarding free radicals is accurate?

Free radicals are implicated in aging and various diseases. Signup and view all the answers

What do the Dietary Reference Intakes (DRIs) aim to achieve?

To provide standards to prevent nutritional deficiencies. Signup and view all the answers

How many essential amino acids are there?

9 Signup and view all the answers

What percentage of total daily calorie intake is recommended for protein based on AMDR?

10 - 35% Signup and view all the answers

What is meant by 'nutrient density' in the context of food?

The concentration of essential nutrients in relation to calories Signup and view all the answers

Where does most nutrient absorption occur in the digestive system?

Small intestine Signup and view all the answers

Which of the following is categorized as a complete protein?

Quinoa Signup and view all the answers

What is the measure of energy in food commonly expressed as?

Calories Signup and view all the answers

Which macronutrient is primarily responsible for building and repairing body tissues?

Proteins Signup and view all the answers

What is the recommended carbohydrate intake as a percentage of daily calories?

45-65% Signup and view all the answers

Which nutrient's recommended dietary intake is the same for both men and women?

Carbohydrate Signup and view all the answers

What defines the types of fiber present in foods?

Dietary, functional, and total Signup and view all the answers

Which vitamins are considered fat-soluble?

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

What condition is associated with a deficiency in vitamin C?

Scurvy Signup and view all the answers

What role do vitamins primarily play in the body?

Aid chemical reactions Signup and view all the answers

What is a common benefit of dietary fiber?

Facilitates elimination Signup and view all the answers

Which vitamin deficiency can lead to heart disease?

Vitamin B-12, B-6, or folate Signup and view all the answers

Which is a source rich in vitamins?

Fruits, vegetables, and grains Signup and view all the answers

Which type of carbohydrate intake is emphasized for athletes?

High-carbohydrate diets Signup and view all the answers

What is one of the main functions of minerals in the human body?

Aid in growth and maintain body tissues Signup and view all the answers

Which of the following is a major mineral?

Sodium Signup and view all the answers

Which factor can result from low potassium levels?

High blood pressure Signup and view all the answers

What is the daily water requirement for women to maintain hydration?

2.7 liters Signup and view all the answers

Phytochemicals found in garlic and onions are known to:

Boost immune cells Signup and view all the answers

Vitamins C and E are classified as which type of substance due to their properties?

Antioxidants Signup and view all the answers

Which of the following nutrients does NOT supply energy?

Vitamins Signup and view all the answers

What form are most dietary fats found in?

Triglycerides Signup and view all the answers

Saturated fats are primarily found in which type of food sources?

Animal food sources Signup and view all the answers

What process is used to turn unsaturated liquid oils into more solid partially-saturated fats?

Hydrogenation Signup and view all the answers

What is the primary function of fats in the body?

Provide insulation and support to organs Signup and view all the answers

Which type of fat is primarily found in olive and canola oils?

Monounsaturated Signup and view all the answers

What is the recommendation for total daily fat intake as a percentage of calories?

25–35% Signup and view all the answers

Which of the following is an example of a trans fat?

Some types of popcorn Signup and view all the answers

What distinguishes refined carbohydrates from unrefined carbohydrates?

Refined carbohydrates have the germ and bran removed Signup and view all the answers

Which carbohydrate is classified as a disaccharide?

Sucrose Signup and view all the answers

What is a characteristic of polyunsaturated fats?

They include omega-3 and omega-6 fatty acids Signup and view all the answers

Why are trans fats considered unhealthy?

They can increase cholesterol levels Signup and view all the answers

Which type of carbohydrates provides the main source of energy during digestion?

Glycogen Signup and view all the answers

Which of the following oils is high in saturated fats?

Butter Signup and view all the answers

Study Notes

Nutrition Basics - Chapter 10

Nutrition Basics covered various food topics, including healthy living, nutrition, natural foods, vitamins, fruits, and snacks.
Chapter Objectives:
- List the components of a healthy diet.
- Explain how to make informed choices.
- Put together a personal nutrition plan.
Lecture Objective (Part 1): List the components of a healthy diet.
Components of a Healthy Diet:
- Essential nutrients: Six classes, macronutrients, micronutrients (vitamins & minerals), digestion, conversion to energy.
- Digestion: Food is broken down, mixed, and digested through the stomach and small intestine.
- Energy:
  - Measured in kilocalories (kcal)
  - Average person's energy needs
  - Sources of energy (Fat, Protein, Carbohydrates) - values are given for fat, protein, and carbohydrates but are not of particular focus for the study notes.

Proteins

Proteins have essential functions in blood, enzymes, hormones, and cell membranes.
Amino acids: Basic building blocks. Twenty common ones, including 9 essential & 11 nonessential amino acids
Complete vs. Incomplete Proteins: Complete proteins (e.g., meats, poultry, fish, eggs) have all essential amino acids whereas incomplete proteins (e.g., certain vegetables and legumes) don't. Combining certain foods with incomplete proteins can create complete protein sources.
Recommended Protein Intake: 10-35% of total daily calorie intake

Fats

Functions: Provide insulation and support organs, major fuel during rest and light activity.
Types:
- Saturated fats
- Unsaturated fats: Monounsaturated (Olive, canola, peanut oils), Polyunsaturated (Corn, soybean oils)
Hydrogenation & Trans Fats: Examples include margarine and vegetable shortening. These types of fats are considered unhealthy.
Recommended Fat Intake: AMDR: 25-35% of total daily calories. Limit unhealthy fats.

Carbohydrates

Function: An ideal energy source. Simple and complex carbohydrates.
Types:
- Simple carbohydrates (Monosaccharides and Disaccharides).
- Complex carbohydrates (Starches and fiber).
During Digestion: Broken down to glucose for absorption, stored as glycogen
Refined vs. Unrefined Carbohydrates: Refined carbohydrates lack fiber and essential nutrients. Unrefined carbohydrates offer these nutrients and take longer to digest, leading to sustained energy.
Added Sugars: These add to daily calorie intake without added nutritional benefits (White sugar, brown sugar, hfcs). Recommendations for added sugars are included in the study notes.
Recommended Carbohydrate Intake: AMDR 45–65% of daily calories.

Water

Importance: Makes up 50–60% of human bodies. Necessary for digestion, chemical reactions, and temperature regulation.
Daily Requirement: Men: 3.7 liters; Women: 2.7 liters

Vitamins and Minerals

Vitamins: Thirteen essential vitamins, including 4 fat-soluble (A, D, E, K) & 9 water-soluble (C & B complex)
Sources of vitamins: Abundant in fruits, vegetables, & grains, some from human body production
Functions: Help chemical reactions, energy release, red blood cell production, support nervous, skeletal, and immune systems.
Deficiencies: Lead to specific impacts and illnesses (Scurvy, Rickets, and Anemia)
Vitamins excesses: Possible toxicity
Minerals: Help to regulate body functions and energy, aid in growth and support tissues. Include major minerals (Ca, Mg, Na, K, P, Cl) and trace minerals (Cu, F, I, Fe, Zn)
Issues: Deficiency can cause various illnesses, low iron, low calcium, low potassium (leads to high blood pressure and heart disease).

Other Substances in Food

Phytochemicals & Antioxidants: substances in food, may help to protect the body from damage (e.g., soy foods, garlic, onions, antioxidants: vitamins C & E, selenium, carotenoids)

Recap Exercises

Included in this section are 10 questions related to the covered material and their correct answers.

Dietary Guidelines for Americans

Dietary Recommendations: Healthy eating patterns
Personal Nutrition Plans: DASH plan, Plant-based diets, focus on the importance of individual needs and personalized strategies. Dietary needs for certain populations (college students, pregnant/breastfeeding women, elderly, athletes, etc.).
Food Labeling & Dietary Supplements: Includes reading food labels, evaluating calorie content of restaurant food. Information on dietary supplements including potential dangers, authorizations, and usage.
USDA MyPlate: Importance of whole foods and guidelines for serving sizes.
Physical Activity Recommendations: Include 2 1/2 hours of moderate-intensity physical activity/week OR 1 1/4 hours of vigorous-intensity physical activity/week.

Food safety and Foodborne Illness

Food Safety: Includes food handling strategies (Wash, Separate, Cook, Refrigerate). Most cases trace back to poor food handling practices involving these stages.
Pathogens: Specific examples, such as Salmonella and Norovirus are provided in the slides.

Food Biotechnology & Irradiation

Irradiation: Purpose of food irradiation and reasons for current usage on food.
Genetically Modified (GM) foods: Purpose of using GMOs in food.

Food Allergies & Intolerances

Food Allergies & Intolerances: Difference between allergies and intolerances. Most common food allergies.

Review

Summary of nutrition topics covered in the chapter

Questions for Next Class

Includes weekly assignment, quiz, and reading assignments.

Studying That Suits You

Use AI to generate personalized quizzes and flashcards to suit your learning preferences.

Description

Test your knowledge on essential nutrition concepts, including macronutrients, vitamins, and dietary guidelines. This quiz covers topics such as the Acceptable Macronutrient Distribution Ranges (AMDR) and nutrient absorption in the digestive system. Perfect for students studying nutrition or health sciences.