KINE 203 EXAM 1 Study Guide.docx

**KINE 203 EXAM 1 Study Guide** **[QUESTIONS & ANSWERS]** 1. **Definition of Nutrition:** 2. **Where Most Digestion Takes Place:** 3. **Essential Nutrients:** 4. **Where We Get Our Energy From:** 5. **What Vitamins Do for the Body:** 6. **How and Why Humans Make Decisions About What to...

**KINE 203 EXAM 1 Study Guide** **[QUESTIONS & ANSWERS]** 1. **Definition of Nutrition:** 2. **Where Most Digestion Takes Place:** 3. **Essential Nutrients:** 4. **Where We Get Our Energy From:** 5. **What Vitamins Do for the Body:** 6. **How and Why Humans Make Decisions About What to Eat:** 7. **What Trans Fats Are and Where They Are Found:** 1. Natural Trans Fats: Found in small amounts in some animal products like meat and dairy. 2. Artificial Trans Fats: Created through hydrogenation and found in many processed foods. 1. Increase LDL (bad) cholesterol levels. 2. Decrease HDL (good) cholesterol levels. 3. Increase the risk of heart disease, stroke, and type 2 diabetes. 1. Partially Hydrogenated Oils: Used in many processed foods. 2. Baked Goods: Such as cookies, cakes, and pastries. 3. Fried Foods: Like French fries, doughnuts, and fried chicken. 4. Margarine and Shortening: Often used in baking and cooking. 5. Snack Foods: Including chips, crackers, and microwave popcorn 8. **What the RDA Is:** 9. **Energy Density vs. Nutrient Density:** 10. **What Qualifies Food as Organic:** 11. **Which Fish Tend to Contain the Most Mercury:** 12. **The Organs of the Digestive System:** 13. **How Food Moves Through Our Digestive Tract:** 1. **Mouth:** 2. **Esophagus:** 3. **Stomach:** 4. **Small Intestine:** 5. **Large Intestine (Colon):** 6. **Rectum and Anus:** 14. **The Basics of Carbohydrate Digestion:** 15. **What Celiac Disease Is:** 16. **The Basic Sugars:** - **Brain Fuel: Glucose** - **Fruit Sugar: Fructose** - **Milk Sugar: Lactose** 17. **The Function of Carbohydrates, Proteins, and Lipids:** - Carbohydrates: Provide energy. - Proteins: Build and repair tissues. - Lipids: Store energy, insulate and protect organs. 18. **Calories in 1 Gram of Carbohydrates, Proteins, and Lipids:** - Carbohydrates: 4 kcal/g - Proteins: 4 kcal/g - Fats: 9 kcal/g 19. **Where to Find Complex Carbohydrates:** 1. Sustained Energy: They break down more slowly, providing a steady release of energy. 2. Nutrient-rich: Packed with essential nutrients like fiber, vitamins, and minerals. 3. Digestive Health: High in fiber, which aids in digestion and helps maintain a healthy gut. +-----------------------------------+-----------------------------------+ | | **Legumes:** | | | | | | Lentils | | | | | | Chickpeas | | | | | | Black beans | | | | | | Kidney beans | | | | | | Peas | +===================================+===================================+ | | **Fruits:** | | | | | | Apples | | | | | | Berries | | | | | | Oranges | | | | | | Bananas | | | | | | Pears | +-----------------------------------+-----------------------------------+ | | | +-----------------------------------+-----------------------------------+ 20. **What Diabetes Is and How to Decrease Your Risk:** 21. **What Fiber Is and Why It's Important:** 1. Soluble Fiber: Dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. 2. Insoluble Fiber: Does not dissolve in water. It helps move material through the digestive system and increases stool bulk. 1. Digestive Health: Helps prevent constipation by adding bulk to the stool and promoting regular bowel movements. 2. Heart Health: Soluble fiber can help lower cholesterol levels, reducing the risk of heart disease. 3. Blood Sugar Control: Slows the absorption of sugar, helping to control blood sugar levels, which is beneficial for people with diabetes. 4. Weight Management: High-fiber foods are more filling, which can help control appetite and reduce overall calorie intake. 5. Gut Health: Promotes the growth of beneficial bacteria in the gut, which can improve overall digestive health. 22. **Recognizing Sugars, Sugar Alcohols, and Non-Nutritive Sweeteners:** 1. **Glucose**: The primary sugar that fuels the brain and is found in the bloodstream. 2. **Fructose**: Found in fruits and honey. 3. **Sucrose**: Common table sugar composed of glucose and fructose. 4. **Lactose**: Found in milk and dairy products. 1. **Sorbitol** 2. **Mannitol** 3. **Xylitol** 4. **Erythritol** 5. **Maltitol** Sugar alcohols provide fewer calories than regular sugar and have a lower impact on blood sugar levels. However, they can cause digestive issues like bloating and diarrhea if consumed in large amounts. **Non-Nutritive Sweeteners** Non-nutritive sweeteners, also known as artificial sweeteners, provide little to no calories and are much sweeter than sugar. They are used to sweeten foods and beverages without adding significant calories. **Common non-nutritive sweeteners include:** 1. **Aspartame** (Equal, NutraSweet) 2. **Sucralose** (Splenda) 3. **Saccharin** (Sweet'N Low) 4. **Stevia** (derived from the Stevia plant) 5. **Acesulfame K** (Ace-K, Sunett) These sweeteners are often used in diet sodas, sugar-free gum, and other low-calorie or sugar-free products. 23. **What Essential Fatty Acids Are:** 1. Omega-3 Fatty Acids: 2. Omega-6 Fatty Acids: 24. **In What Form We Store Fat on Our Bodies:** 25. **Foods Containing the Most Saturated and Unsaturated Fats:** - Saturated Fats: Animal products like meat, butter, and cheese. - Unsaturated Fats: Plant oils, nuts, seeds, and fish. 26. **What Cholesterol Is and Where to Find It in Our Diets:** 1. **Low-Density Lipoprotein (LDL)**: Often referred to as "bad" cholesterol because high levels can lead to plaque buildup in your arteries, increasing the risk of heart disease and stroke. 2. **High-Density Lipoprotein (HDL)**: Known as "good" cholesterol because it helps remove LDL cholesterol from the arteries. 1. **Meat**: Beef, pork, and lamb. 2. **Poultry**: Chicken and turkey, especially with the skin. 3. **Dairy Products**: Whole milk, cheese, and butter. 4. **Eggs**: Particularly the yolk. 5. **Shellfish**: Shrimp, crab, and lobster. 1. **Limit intake of saturated and trans fats**: Found in fatty cuts of meat, full-fat dairy products, and processed foods. 2. **Eat more fiber**: It is found in fruits, vegetables, and whole grains. 3. **Exercise regularly**: Helps increase HDL cholesterol. 4. **Avoid smoking**: Smoking lowers HDL cholesterol. 27. **Mediterranean Diet vs. Standard American Diet:** - Fruits and Vegetables: High intake of a variety of fresh produce. - Whole Grains: Whole wheat, barley, oats, and brown rice. - Healthy Fats: Primarily from olive oil, nuts, and seeds. - Lean Proteins: Fish and seafood are the primary protein sources, with moderate consumption of poultry, eggs, and dairy. Red meat is eaten sparingly. - Legumes and Nuts: Beans, lentils, and various nuts. - Herbs and Spices: Used for flavoring instead of salt. - Moderate Wine Consumption: Typically red wine, consumed in moderation with meals. - High Intake of Processed Foods: Fast food, packaged snacks, and sugary beverages. - Refined Grains: Such as white bread, pasta, and rice. - High Saturated and Trans Fats: Found in fried foods, baked goods, and processed meats. - High Sugar and Salt: Added sugars and high sodium levels are expected. - Red and Processed Meats: Frequent consumption of beef, pork, and processed meats like bacon and sausages. - Low Intake of Fruits and Vegetables: Often lacking in fresh produce. 28. **Risk Factors for Developing Heart Disease:** 29. **Calculating Macronutrient Grams from Calorie Percentages:** - For a 2500-calorie diet with 50% carbs, 25% protein, and 25% fat: - Carbs: 2500 \* 0.50 / 4 = 312.5 grams - Protein: 2500 \* 0.25 / 4 = 156.25 grams - Fat: 2500 \* 0.25 / 9 = 69.44 grams 30. **What Protein Is Made Of:** 31. **Complete, Incomplete, and Complementary Proteins:** - Complete Proteins: Contain all essential amino acids (e.g., meat, dairy, eggs). - Incomplete Proteins: Lack one or more essential amino acids (e.g., most plant proteins). - Complementary Proteins: Two or more incomplete proteins that, when eaten together, provide all essential amino acids (e.g., rice and beans). 32. **What a Vegan Diet Is and Potential Concerns:** 33. **Common Food Allergies:** 34. **Ethanol Content in Different Alcoholic Drinks:** 1. **Beer**: Typically contains about 4-6% ethanol by volume. Some light beers may have less, while stronger craft beers can have higher percentages. 2. **Wine**: Generally contains about 12-15% ethanol by volume. Fortified wines, like port or sherry, can have higher alcohol content, around 18-20%. 3. **Spirits (Liquor)**: Usually contain about 40% ethanol by volume, which is 80% proof. Some spirits, like vodka, rum, whiskey, and gin, can have higher proofs, meaning higher ethanol content. 1. **Beer**: 12 ounces (355 ml) 2. **Wine**: 5 ounces (148 ml) 3. **Spirits**: 1.5 ounces (44 ml) of 80-proof liquor 35. **Basics of Fermentation:** 1. Alcoholic Fermentation: Carried out by yeast and some types of bacteria. It converts sugars (like glucose) into ethanol and carbon dioxide. This process is used to produce alcoholic beverages like beer and wine. 2. Lactic Acid Fermentation: Carried out by certain bacteria and muscle cells. It converts sugars into lactic acid. This process is used in the production of yogurt, sauerkraut, and kimchi. 36. **Organ That Metabolizes Alcohol:** 1. Absorption: When you consume alcohol, it is absorbed into the bloodstream through the stomach and small intestine. 2. Metabolism: Alcohol Dehydrogenase (ADH): This enzyme in the liver converts alcohol (ethanol) into acetaldehyde, a toxic substance. 3. Elimination: The liver processes about 90-95% alcohol consumption. The remaining alcohol is excreted through the lungs, kidneys, and skin. 37. **Signs of Alcohol Abuse and Effects of High Alcohol Intake:** 38. **What Binge Drinking Is:** **Q&A by Topics:** **Nutrition Basics** - **Definition of Nutrition**: The science of how food and drink affect our health and body functions. - **Essential Nutrients**: Nutrients that the body cannot synthesize on its own and must be obtained from the diet (e.g., vitamins, minerals, amino acids, fatty acids). - **Energy Sources**: Carbohydrates, proteins, and fats provide energy, measured in calories. **Digestion and Absorption** - **Primary Digestion Site:** Most digestion occurs in the small intestine. - **Digestive System Organs**: Mouth, esophagus, stomach, small intestine, large intestine, liver, pancreas, gallbladder. - **Carbohydrate Digestion**: Begins in the mouth with salivary amylase, continues in the small intestine with pancreatic amylase, and ends with absorption in the small intestine. **Macronutrients and Micronutrients** - **Functions**: - **Carbohydrates**: Provide energy. - **Proteins**: Build and repair tissues. - **Lipids**: Store energy, insulate and protect organs. - **Calories per Gram**: - Carbohydrates: 4 kcal/g - Proteins: 4 kcal/g - Fats: 9 kcal/g **Dietary Considerations** - **Trans Fats**: Found in partially hydrogenated oils, linked to heart disease. - **RDA (Recommended Dietary Allowance)**: Daily intake level sufficient to meet the nutrient requirements of nearly all healthy individuals. - **Energy Density vs. Nutrient Density**: Energy density refers to the number of calories in a given weight of food, while nutrient density refers to the amount of nutrients per calorie. **Special Diets and Health Conditions** - **Celiac Disease**: An autoimmune disorder where ingestion of gluten leads to damage in the small intestine. - **Diabetes**: A condition characterized by high blood sugar levels; risk can be reduced through diet and exercise. - **Vegan Diet**: Excludes all animal products; potential concerns include nutrient deficiencies (e.g., vitamin B12, iron). **Fats and Cholesterol** - **Saturated vs. Unsaturated Fats**: Saturated fats are solid at room temperature and found in animal products; unsaturated fats are liquid and found in plants. - **Cholesterol**: Found in animal products; necessary for cell membrane structure, but high levels can lead to heart disease. **Alcohol and Fermentation** - **Ethanol Content**: Varies by drink type (e.g., beer, wine, spirits). - **Fermentation**: The process by which yeast converts sugars into alcohol and carbon dioxide. - **Alcohol Metabolism**: Primarily occurs in the liver. **Calculations and Practical Applications** - **Macronutrient Breakdown**: For a 2500-calorie diet with 50% carbs, 25% protein, and 25% fat: - Carbs: 2500 \* 0.50 / 4 = 312.5 grams - Protein: 2500 \* 0.25 / 4 = 156.25 grams - Fat: 2500 \* 0.25 / 9 = 69.44 grams **Additional Topics** - **Food Allergies**: Common allergens include peanuts, tree nuts, milk, eggs, wheat, soy, fish, and shellfish. - **Signs of Alcohol Abuse**: Includes frequent intoxication, inability to limit drinking, and neglecting responsibilities.