Nutrition Science Basics Quiz

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.