2024 Science of Nutrition EOC Review PDF

Science of Nutrition End of Course Review Carbohydrates The brain primarily relies on carbohydrates, and more specifically, it uses glucose, which is a type of carbohydrate, as its main source of energy. Proteins Proteins play a vital role in the body by serving as the building blocks...

Science of Nutrition End of Course Review Carbohydrates The brain primarily relies on carbohydrates, and more specifically, it uses glucose, which is a type of carbohydrate, as its main source of energy. Proteins Proteins play a vital role in the body by serving as the building blocks for tissues and organs. They are essential for the growth, maintenance, and repair of body tissues, including muscles, organs, and the immune system. Proteins are made of amino acids. Amino acids are the building blocks of proteins, which are essential for various functions in the body, including tissue repair and enzyme production.  Adequate Diet An adequate diet is essential as it provides the body with the enough energy, nutrients, fiber, vitamins, and minerals required to support bodily functions and maintain overall health. This balanced intake of nutrients plays a crucial role in sustaining energy levels, promoting proper growth and development, supporting the body's immune system, and reducing the risk of chronic diseases. Healthy Diets When you're looking to maintain a nutritious eating plan while dining out, it's a good idea to choose dishes that have been grilled, baked, or broiled. These cooking methods are generally associated with lower levels of unhealthy fats, making them a healthier option compared to fried foods.  Hormonal Signals The sensation of hunger is mainly driven by hormonal signals such as insulin and glucagon. These hormones play a crucial role in regulating blood sugar levels and signaling the body when it requires energy. When blood sugar levels drop, the pancreas releases glucagon, which helps increase blood sugar levels by signaling the liver to release glucose into the bloodstream. Small Intestine The majority of digestion and nutrient absorption occurs in the small intestine. It is responsible for breaking down food and absorbing most of the nutrients into the bloodstream.  Liver The liver plays a crucial role in digestion by producing bile, which helps break down fats. This process helps to break down fats into smaller droplets, making them easier to digest in the small intestine. Bile produced by the liver also aids in the absorption of fat-soluble vitamins and nutrients. Celiac Disease Celiac disease is a serious autoimmune disorder in which the body cannot digest gluten, a protein found in wheat, barley, and rye, triggers an immune response that causes damage to the small intestine. This damage hinders the absorption of nutrients from food and can lead to various symptoms such as digestive problems, nutritional deficiencies, fatigue, and weight loss.  Pancreas During digestion, the pancreas secretes digestive enzymes to break down fats, carbohydrates, and proteins. These enzymes are crucial for proper digestion in the small intestine. The pancreas also produces insulin, which helps regulate blood sugar levels.  Glucose The human body primarily relies on glucose as its main source of energy. Glucose is a simple sugar that is obtained from carbohydrates and serves as the primary energy source for the brain and muscles. When carbohydrates are consumed, they are broken down into glucose, which is then used by the body to fuel various physiological processes.  Insulin When the levels of glucose in the blood are high, the pancreas releases a hormone called insulin. Insulin plays a crucial role in regulating blood sugar levels by facilitating the uptake of glucose by cells for energy metabolism or storage. This process helps to lower the concentration of glucose in the bloodstream, ensuring that the body's cells have access to the necessary energy source while preventing an excessive build-up of glucose in the blood.  Glycemic Index The glycemic index (GI) is a scale that ranks how quickly a foods raises blood glucose levels after consumption. Foods with a high GI are quickly digested and absorbed, causing a rapid spike in blood sugar levels, while foods with a low GI are digested and absorbed more slowly, leading to a gradual increase in blood sugar levels.  Foods with a low glycemic index (GI) are beneficial for maintaining stable blood sugar levels. Whole Whole grains, such as whole wheat, brown rice, quinoa, and oats, are excellent examples of low GI foods. Grains These whole grains are rich in fiber and digested more slowly, resulting in a gradual increase in blood glucose levels. Type 2 Diabetes Type 2 diabetes is a condition in which the body is unable to effectively use insulin, a hormone that regulates blood sugar levels. As a result, the body becomes unable to effectively use insulin, leading to elevated levels of sugar in the bloodstream. Monounsaturated Fat Monounsaturated fat is considered one of the healthiest types of dietary fats. It is found in foods such as olive oil, avocados, nuts, and seeds. Consuming monounsaturated fats in place of saturated fats and trans fats can help improve blood cholesterol levels, which can decrease the risk of heart disease and stroke. Additionally, monounsaturated fats can also provide nutrients to help develop and maintain your body’s cells.  Hypertension Hypertension, also known as high blood pressure, is a condition that often presents with no clear symptoms. However, when symptoms do manifest, they may include shortness of breath, fatigue, chest pain, or headaches. It's important to note that individuals experiencing these symptoms should consult a healthcare professional for proper evaluation and management.  Fluids The primary role of fluids in the human body is to transport vital substances and regulate body temperature. Fluids help carry nutrients, oxygen, and waste products throughout the body, while also playing a key role in maintaining temperature balance.  Dehydration Dehydration can manifest with a variety of symptoms, including dizziness and confusion. These symptoms occur as a result of the body not having enough water to carry out its normal functions. If left untreated, dehydration can lead to serious complications, so it's important to address it promptly.  Potassium The electrolyte important for muscle contractions and helping to maintain lower blood pressure is potassium. Potassium helps regulate muscle function, including contractions, and plays a key role in maintaining healthy blood pressure levels.  Sodium When there is an excessive amount of sodium in the body, it can lead to a condition where the body retains water, causing swelling known as edema. Additionally, this can result in an increase in blood pressure. Sports Beverages During vigorous exercise, athletes often consume sports beverages to rehydrate and replenish lost electrolytes. These drinks are essential for restoring the body's lost fluids and electrolytes, including sodium and potassium, which are depleted through sweating during intense physical activity.  Carotenemia When a person consumes an excess amount of beta-carotene, it can cause a condition called carotenemia, which turns the skin a shade of yellow or orange. Carotenemia is harmless and typically results from consuming large amounts of carrots or other orange vegetables. It doesn't cause illness but can lead to skin discoloration.  Vitamin A Vitamin A is an important nutrient that plays a key role in maintaining healthy vision, supporting immune function, and promoting skin health. Vitamin A can be synthesized from beta-carotene, and it is crucial for overall well-being.  Vitamin D Vitamin D is a crucial nutrient that plays a vital role in helping the body absorb calcium, which is essential for bone health. It is often referred to as the "sunshine vitamin" because the body can produce it when the skin is exposed to sunlight. This process involves the conversion of a precursor compound in the skin into vitamin D through the action of ultraviolet B radiation from sunlight.  Vitamin C Vitamin C is a water-soluble vitamin, also known as ascorbic acid, that plays a crucial role in preventing scurvy and boosting the immune system. This essential vitamin is key for collagen production, which is vital for maintaining healthy skin, blood vessels, and bones. Additionally, Vitamin C acts as an antioxidant, protecting cells from damage and supporting the body's natural healing process.  Vitamin E Vitamin E is a fat-soluble antioxidant that plays a crucial role in protecting cells from oxidative damage. Vitamin E acts as an antioxidant by defending cells against oxidative stress and free radical damage. Additionally, Vitamin E is known to support immune function and promote skin health.  Vitamin K Vitamin K is a vital fat-soluble vitamin that plays a crucial role in blood clotting. Vitamin K is essential for the synthesis of specific proteins involved in the coagulation process (blood clotting), helping to prevent excessive bleeding.  Osteoporosis Osteoporosis, a condition characterized by weakened and brittle bones, can be influenced by a sedentary lifestyle and low vitamin D intake. Inadequate physical activity and insufficient levels of vitamin D in the body can contribute to the onset and progression of osteoporosis, making it important to incorporate regular exercise and ensure adequate vitamin D intake to maintain bone health. Iron Deficiency Iron deficiency is the most common nutrient deficiency in the world. It can lead to a condition known as anemia, which is characterized by a decrease in the number of red blood cells or a decrease in the quality of hemoglobin. Anemia affects a large number of people globally, with women and children being particularly vulnerable.  Vitamins Vitamins play a critical role in the body by serving as coenzymes or cofactors that facilitate various biochemical reactions essential for obtaining energy from macronutrients. Specifically, vitamins aid in the breakdown of carbohydrates, proteins, and fats, enabling the release of energy.  Body Mass Index The Body Mass Index (BMI) is a numerical measure that evaluates an individual's body fat based on their weight and height. It is commonly used to assess if a person has a healthy body weight in relation to their height, and it provides an indication of whether someone is underweight, normal weight, overweight, or obese.  Basal Metabolic Rate The Basal Metabolic Rate (BMR) of an individual is mainly determined by their lean mass, which consists of muscle mass. A person with a higher proportion of lean mass generally has a higher BMR than someone with a lower proportion. This is because muscle tissue demands more energy to maintain compared to fat. Therefore, individuals with a greater amount of lean mass tend to have a higher Basal Metabolic Rate (BMR).  Energy When an individual consumes more calories than they burn through their daily activities and exercise, their body stores the excess energy as fat, leading to weight gain. This can occur when there is an imbalance between energy intake and energy expenditure, ultimately contributing to an increase in body weight.  Warm-Up The warm-up period is an essential component of any fitness program as it serves to prevent injury and prepare the body for activity. These physiological changes help reduce the risk of injury by preparing the muscles, tendons, and ligaments for the forthcoming exercise.  Aerobic Exercise Aerobic exercise is a type of physical activity that enhances heart and breathing rates for an extended period. Examples of aerobic exercises include running, cycling, and swimming. These activities are known to improve cardiovascular endurance by sustaining an elevated heart rate over an extended period of time. When it comes to exercise, it's crucial to break up your workout routine into shorter periods of time and do it multiple times a week instead of having one long session. This approach allows your body time to improve in strength Exercise and stamina. By engaging in regular, consistent exercise, your body is able to recover and adapt, leading to steady improvement in strength, endurance, and overall fitness over time.  Weight Loss Consuming too few calories can have several negative consequences for athletes. Weight loss is a common result of insufficient calorie intake, along with muscle loss and decreased energy levels. It's important for athletes to carefully manage their calorie intake to ensure they have enough energy to support their training and competition demands. Foodborne Illnesses Foodborne illnesses are the result of consuming food or beverages that have been contaminated by harmful bacteria, viruses, parasites, or toxins. These pathogens can be present in various types of food and water. To prevent foodborne illnesses, it is important to keep raw and cooked foods separate. This practice helps to avoid cross-contamination, which occurs when bacteria from raw foods are transferred to ready-to-eat foods, leading to potential foodborne illnesses.  Bacterial Growth The correct temperature to keep meats at before cooking to prevent bacterial growth is 40°F. Perishable foods, including meats, should be stored at or below 40°F to slow the growth of bacteria. To prevent bacterial growth after preparing a meal, you should properly refrigerate and store the food. This helps keep the food at a safe temperature, slowing down bacterial growth. The development of the fetal brain and nervous system relies heavily on the presence of specific fatty acids known as Omega-3 fatty acids. Omega-3 fatty acids Among these, DHA (docosahexaenoic acid) is of particular importance during pregnancy, playing a crucial role in brain and nervous system development.  Breast Milk Breast milk is recognized as the optimal source of nutrition for infants due to a variety of reasons. Firstly, it contains a variety of antibodies and immune factors that provide crucial protection against infections and bolster the infant's immune system. Additionally, breast milk delivers essential nutrients that are vital for the infant's growth and development.  Infants Introducing solid foods to infants is typically recommended at around 6 months of age. At this stage, babies are generally developmentally ready to begin incorporating solid foods into their diet, alongside continued breastfeeding or formula feeding. This gradual introduction of solid foods helps to provide infants with essential nutrients and contributes to their overall growth and development.  Children Ensuring children receive proper nutrition is crucial due to the fact that it provides essential nutrients necessary for optimal brain development, bone formation, and overall growth. Adolescence is a crucial period for bone development because it is when the bones experience their most rapid growth and reach peak bone mass. Achieving peak bone mass during this time is vital for long-term bone health and can help reduce the risk of osteoporosis later in life.  Allergies When introducing new foods to a child's diet, it is important to proceed cautiously to avoid potential allergies. It is recommended to introduce one new food at a time and monitor the child for allergic reactions for at least a week. This approach enables parents or caregivers to carefully observe any potential allergic reactions and identify which specific food may be causing the reaction.  Metabolism As individuals grow older, maintaining a healthy weight becomes increasingly crucial due to several factors. Metabolism naturally slows with age. Prioritizing weight management as part of an overall health plan is beneficial for long-term well-being.  Protein Adequate protein intake is crucial for older adults to support the maintenance of muscle health and mass. Protein plays a significant role in preserving muscle mass, which tends to decrease with age. It is essential for overall strength, mobility, and functional independence.