Nutrition Study Guide Test 1.docx

Nutrition Study Guide Test 1 Week 1: Introduction (approx. 10 questions) Difference between micro/macro nutrients. - Macro-minerals are necessary in larger amounts and include calcium, iron, magnesium phosphorus, and zinc. - Micro-minerals, also called trace minerals, are needed in much smaller amou...

Nutrition Study Guide Test 1 Week 1: Introduction (approx. 10 questions) Difference between micro/macro nutrients. - Macro-minerals are necessary in larger amounts and include calcium, iron, magnesium phosphorus, and zinc. - Micro-minerals, also called trace minerals, are needed in much smaller amounts but are still very necessary for good health. Micro-minerals include manganese, copper, iodine, cobalt, fluoride, and selenium What are the six classes of nutrients? - There are six basic nutrients: - Carbohydrates- Carbohydrates are the primary source of fuel for the body, especially for the brain- Provide 4 kcal or 17kJ per gram - Proteins- Proteins are chains of amino acids- Can supply 4 kcal or 17kJ of energy per gram - Fats- Fats are type of lipid, organic molecules that are insoluble in water- Provide 9 kcal or 37kJ per gram - Vitamins- Vitamins: organic molecules that assist in regulating body processes- Neither vitamins nor minerals provide kcal - Minerals- Minerals are inorganic substances required for body processes- Examples: sodium, calcium, iron, potassium, magnesium- Neither vitamins nor minerals provide kcal - Water- Water is an inorganic nutrient that is vital for health, survival Distinguish between water-soluble and fat-soluble vitamins - Water-soluble vitamins (mainly B and C) are dissolved in the water in your body. They are easily lost (ie through urine) and need to be replenished often. Fat-soluble vitamins (vitamins D, A, E, and K) are absorbed along with the fats you eat. Energy from nutrients - Carbohydrates, fats, and proteins are also referred to as energy-yielding macronutrients because they supply the body with energy. Know the terms: DRI, RDA, EER, and DV% (what do the letters stand for and what are they based on) - DRI- Dietary Reference Intakes- DRI is the general term for a set of reference values used to plan and assess nutrient intakes of healthy people. - RDA- Recommended Dietary Allowance- is the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a particular life-stage and gender group. The RDA is the goal for usual intake by an individual. - EER- Estimated energy requirement- The average dietary energy intake that is predicted to maintain energy balance in individuals of a defined age, sex, weight, height and level of physical activity. - DV%- Daily Value Percentage- The Daily Values are reference amounts (expressed in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day. The %DV shows how much a nutrient in a serving of a food contributes to a total daily diet Scientific method. What research to believe? - The scientific method enables researchers to test a hypothesis - Well designed experiment should have several key elements – Adequate sample size – Control group to compare treatment effects – Control of other factors that could influence result – Type of data collected and method of collecting data Week 2: Planning to Eat Well (approx. 5 questions) Food labels- ingredient list – descending order by weight The key elements that must be included on food labels 1. Nutrition Facts Table (NFT) 2. Ingredient list 3. Allergen declaration and gluten sources 4. Date marking 5. Country of origin claims 6. Composition claims 7. Nutrition claims 8. Methods of production claims 9. Common name Nutritional facts table – standard format, list of nutrients. %DV; nutrient content claims; health claims; - Core nutrients: provides information on fat, saturated fat, trans fat, carbohydrate, fibre, sugar, protein, cholesterol, sodium, potassium, calcium, iron - Manufacturer can add nutrients (example: vitamin D) to Nutrition Facts Table What is an adequate diet? What is a calorie? What is nutrient density? An adequate diet is one that provides all the essential macro and micro nutrients that are made to maintain a healthy diet. A calorie is a unit of energy that is used to measure the content of energy and used during physical activity. Nutrient density refers to the density a food contains compared to the calories it contains. Week 3: Carbohydrates (approx.17 questions) Simple CHO -Simple carbohydrates include monosaccharides and disaccharides Simple carbohydrates: referred to as sugars Monosaccharides consist of a single sugar molecule -Mono = one -Saccharide = sugar Disaccharides consist of two molecules of sugar -Di = two Complex CHO - Polysaccharides are complex carbohydrates - Plants store glucose as polysaccharides in the form of starch - Food sources: grains, legumes, tubers (potatoes, yams) - Cells cannot use complex starch molecules, must break down into monosaccharides - Plant starch is either amylose or amylopectin - Some starch is not digestible (resistant starch), type of fibre Digestion of CHO - Dietary fibre: the nondigestible part of plants, plant “skeleton” - Functional fibre: nondigestible form of carbohydrate with known health benefits extracted from plants or made in laboratory - Examples: cellulose, guar gum, pectin, psyllium - Total fibre = dietary + functional fibre Glycemic Index – see pdf The glycemic index is a rating of the potential for a food to raise blood glucose. (a) Surge in blood glucose after consuming a food with a high versus a low glycemic index. (b) Glycemic index values for various foods as compared to pure glucose. Difference between Sweeteners – see pdf Week 4: Lipids (approx. 8 questions) 3 types; Triglycerides, Hydrogenation, Essential fatty acids – need to eat Triglycerides: are composed of 3 fatty acids and 1 glycerol Hydrogenation: alters unsaturated fatty acids, such as corn and safflower oils, straightening the fatty acid chain Essential fatty acids: Fatty acids that cannot be synthesized in the body and must be obtained from foods that we eat 2 kinds of essential fatty acids: Omega-6 fatty acids Omega-3 fatty acids Fat-soluble vitamins: Vitamins A, D, E, and K are soluble in fat, and fat is required for absorption across intestinal wall Vitamin A: essential for vision Vitamin D: maintain bone health Vitamin E: protects cell membranes from by-products of metabolism Vitamin K: important for blood clotting LDL (Low-Density Lipoprotein) Cholesterol (Bad Cholesterol): LDL cholesterol is often referred to as "bad" cholesterol because high levels of it can lead to the buildup of plaque in the arteries, a condition known as atherosclerosis. Atherosclerosis can narrow the arteries and restrict blood flow, increasing the risk of cardiovascular diseases such as heart attack and stroke. Factors such as a diet high in saturated and trans fats, lack of physical activity, smoking, and genetics can contribute to high LDL cholesterol levels. Lowering LDL cholesterol levels is typically a goal in managing cardiovascular health. HDL (High-Density Lipoprotein) Cholesterol (Good Cholesterol): HDL cholesterol is often referred to as "good" cholesterol because it helps remove LDL cholesterol from the bloodstream, transporting it to the liver where it can be broken down and excreted from the body. Higher levels of HDL cholesterol are associated with a lower risk of cardiovascular disease. Factors such as regular physical activity, maintaining a healthy weight, not smoking, and consuming healthy fats (such as those found in olive oil, nuts, and avocados) can help raise HDL cholesterol levels. Increasing HDL cholesterol levels is often considered beneficial for cardiovascular health.