NSC-150 Nutrition Exam Study Guide PDF

UPDATED- NSC-150 Nutrition Exam study guide (50 multiple-choice questions) Carbohydrates ============= **Function of carbs in body** - Create glucose to produce ATP energy for all systems and actions of the body **Glycemic response** - What happens to blood glucose overtime. **Glycemic...

UPDATED- NSC-150 Nutrition Exam study guide (50 multiple-choice questions) Carbohydrates ============= **Function of carbs in body** - Create glucose to produce ATP energy for all systems and actions of the body **Glycemic response** - What happens to blood glucose overtime. **Glycemic index**- what does it mean, why would you want to know the glycemic index of a food - What is the blood glucose level of the carbohydrate you are eating. Effects blood sugar levels and can lead to diabetes or spikes and crashes. **How does your body manage blood glucose?** - Blood glucose levels rise causing the pancreas to release insulin allowing glucose into the cells. **Monosaccharides & disaccharides (names)** - Glucose, fructose, galactose and lactose, sucrose and maltose **What are the polysaccharides** - Chains of thousands of glucose molecules that makes things like starch, glycogen and fiber **What differentiates starch from fiber** - Starch is broken down into glucose however fiber is not absorbed through the GI tract, body lacks digestive enzymes. **Soluble and insoluble fiber differentiate** (foods and benefits) - Soluble fibers dissolves or swell in water, ferment in the large intestine: fruits, beans, oats - Weight management while limiting health disease - Insoluble fibers (non-fermentable), whole grains, veggies **Insulin and glucagon** (effects of; when are they secreted) - Insulin is the key that allows glucose into the cells and is created through the endocrine function of the pancreas - Glucagon is the form of energy created from the glucose insulin allows into the cell **Type 1 vs type 2 diabetes** - Type 1- autoimmune disease that attacks the pancreas and limits its ability to produce insulin to regulate blood sugar. Symptoms include fatigue, irritability, urination, thirst. Treated with a pump and glucometer - Type 2- genetic predisposition that can be influence by long history of diet, lack of exercise, and lifestyle choices that creates a insulin resistance due to overproduction, the liver can no longer handle all the things it is trying to process. **What is gluten** - Protein that is found in wheat, rye, and barley that helps the food maintain its shape **What causes Celiac disease** - Autoimmune disease that causes irritation to the small intestine due to improperly digested whole grains, wheat, rye, and barley **Normal fasting blood glucose levels** - Over 70 mg/dl and under 100 mg/dl **Probiotic v prebiotic and examples** - Probiotic foods- provide microorganisms with good kinds of bacteria to help with transportation, digestion, and removal of nutrients. Foods like yogurt or cottage cheese - Prebiotic foods- provide the microorganisms with the proper environment to perform their tastes, foods like fruit, grains, and veggies. **Where are carbohydrates absorbed and in what form** - Absorbed in the small intestine as monosaccharides **What causes lactose intolerance** - Body does not produce lactase to break down the lactose creating irritation and discomfort in the GI tract Fats ==== **Short chain, medium chain, long chain fatty acid (\# of carbons)** - Shott chain (under 6), medium chain (6-12), long chain (over 12) **HDL vs LDL** - HDL Cholesterol scavenger, high protein - LDL high cholesterol, low protein, transports cholesterol to the liver to produce hormones **Saturated fat v. monounsaturated fats (MUFA) v. polyunsaturated fats (PUFA)** - Molecular structure difference, foods in which they are found - Saturated Fats- single bond - Monosaturated Fats- one double bond - Polyunsaturated Fats- more than one double bond **Essential fatty acids (names and benefits) why are they named omega 3 & omega 6?** - Named after the bonds before the carbon bond. - Omega 3-ALA (flax, chia, walnuts) EPA, DHA (seafoods) - Eicosanoids- decrease inflammation and improves brain development - Omega 6- body produces **Triglyceride structure: where are they stored in the body** - Three lipids found with a phosphate backbone, found in the blood as a marker for CVD **Types of foods that contain Cholesterol** - Found in animal products, fatty foods, and processed meals. **Types of foods that contain saturated fats** - Solid at room temperature. Meats, cheeses **Benefits of replacing saturated fats with unsaturated fats** - Reduced risk of hypertension, cardiovascular disease. **Trans fatty acids- effects and how they are manufactured** - Processed by partial hydrogenation to improve shelf life. Similar effects as sat fats. **American Heart Association guidelines** - 20-35% total calorie intake - Less than 10% sat fat **Digestion of fats (organs that secrete bile and lipases)** - Mouth (lipase), small intestine (broken down by bile and absorption- pancreatic lipases). Circulated through lymphatic system and cardiovascular system. Protein ======= **Protein recommendations per day (athlete v nonathlete)** -.8g per 1 kg of body - 1.2- 2g per kg of body **Functions of proteins** - Structure, Contractions, transport and messaging, catalysis, immune function, fluid balance **What are enzymes?** - Proteins that speed up chemical reactions in living organisms by lowering the activation energy required for a reaction to occur **What are amino acids** - 20 total with 9 essential amino acids, Carboxylic acid group, central carbon and R chain. **What are the BCAAs** - Essential amino acids as building blocks of protein and muscles: leucine, isoleucine, and valine. **What is Transamination & Deamination** - Transmation from amino acid to keto - Deamination is removing an amino acid to create ammonia **What is the Amino acid pool and what is it used for** - Individual Amino acid being turned into hormones, cell membranes, muscle tissue, and enzymes. Complete proteins **Examples of Complete v incomplete protein** - Animal proteins (meat, poultry, fish, dairy eggs) - incomplete proteins (plant proteins, need to complement each other) **What are Complementary proteins, examples** - Grains, Vegetables, Nuts and Seeds, Legumes **Where are proteins absorbed and in what form** - Broken down polypeptides absorbed by endothelial cells as individual amino acids in the small intestine **What is epigenetics** - How enviromental factoros effect gene expression, diet being turned on and off intolerances and metabolism **What is nitrogen balance** - Negative nitrogen balance- loss exceeds intake - Deamination amino acids and using he is resulting keto acid as energy (excreting nitrogen) - Positive nitrogen balance- intake exceeds loss Vitamins and Minerals ===================== **Differentiate vitamins from minerals** - Vitamins contain multiple types of elements, minerals are elements **What are the fat soluble vitamins?** - Vitamins A,D,E,K **What are the water soluble vitamins?** - Vitamins B,C **How they fat soluble absorbed, circulated, and excreted differently than water soluble?** - Water soluble vitamins are absorbed directly into the bloodstream - Fat soluble vitamins absorbed through the liver and fatty tissue **What are antioxidants? Which vitamins are antioxidants? What are good food sources of antioxidants?** - Omega 3s, A,C,E. Reduces joint pains and free radicals (targets molecules causing oxidative damage reducing cognitive performance) **What are deficiencies of vitamin A?** - Vision (night blindness, xeropthalmia), Toxicity (liver damage, fetal death), Carotenoids (orange and yellow skin) **List three good sources of beta carotene.** - Plant products **How is vitamin D made by the body (generally)?** - Converts calcitriol through the liver and kidney **What is the function of vitamin D?** - Controls hundreds of genes (cancer, autoimmune disease CVD, Diabetes) - Calcium absorption, normal bone mineralization, reduces inflammation, cell growth, muscle and immune system functioning. **What populations might be at risk for vitamin D deficiency?** - People in extreme northern and southern locations with a lack of sun **What percent DV does a food need to contain of a nutrient to be considered "excellent source" of that nutrient?** - Over 20% of Daily Value **What are the common functions of the B vitamins?** - Coenzymes in energy metabolism, produces ATP from the macronutrients, cell maturation **Know which vitamin deficiencies cause the following conditions** Night Blindness- Vitamin A Ricketts- Vitamin D Spina bifida/neural tube defects- Vitamin B Scurvy- Vitamin C **Differentiate the categories of minerals. Which minerals are microminerals?** - Microminerals- needed in large amounts (gram), calcium, magnesium, sodium, potassium - Trace minerals- Iron (milligram) **What affects the bioavailability of calcium? What is the max that should be taken in at one time?** - 500mg at a time. Oxalate, phytic acid, caffeine, aging affect calcium bioavailability **At what age does peak bone mineral density occur?** - 25-30 years old **Know which mineral deficiencies or excess can contribute to the following conditions** osteoporosis - Calcium Hypertension - Magnesium anemia - Iron **Which nutrients can help to lower blood pressure? and list three foods that are a good source of nutrients.** - Potassium- beans, turkey, oranges, bananas, yams **What is the AI for potassium?** - 4,700 mg **Which foods may lead to an increase in blood pressure? What mineral do they contain that leads to this?** - Sodium- processed foods and meats **What percentage of body weight is water?** - 60% **What is hyponatremia.** - Abnormally low level of sodium in the blood **Differentiate between heme and non-heme iron (food sources and bioavailability)** - Animal foods (red meat, fish, poultry) - Veggies, fortified cereals **What are food that are high in iron?** - Red meats, beans, seafood **What vitamins increase the bioavailability of iron?** - Vitamin C **What groups have a prevalence of iron deficiency anemia?** - Women- teenage to childbearing, endurance athletes **What are the signs and symptoms of iron deficiency anemia** - Fatigue, mood, lack of concentration