Nutrition Study Guide PDF

The 5 Building Blocks of Nutrition – The five main components of a healthy diet: carbohydrates (energy source), proteins (muscle and tissue building), fats (energy storage and cell function), vitamins (support body processes), and minerals (help with bone strength, nerve function, and more). What E...

The 5 Building Blocks of Nutrition – The five main components of a healthy diet: carbohydrates (energy source), proteins (muscle and tissue building), fats (energy storage and cell function), vitamins (support body processes), and minerals (help with bone strength, nerve function, and more). What Essential Means for a Nutrient – A nutrient is considered "essential" if the body cannot produce it on its own in sufficient amounts, meaning it must come from food. Nutrient Density – The amount of essential nutrients (vitamins, minerals, fiber, protein, etc.) in a food relative to its calorie content. Foods with high nutrient density provide more nutrients per calorie. Gene – A segment of DNA that carries instructions for making proteins, which determine traits and functions in the body. Whole Grain – A grain that contains all three parts of the seed (bran, germ, and endosperm), making it more nutritious than refined grains. Fortified Food – A food that has nutrients added that were not originally present, such as vitamin D in milk or iodine in salt. Enriched Food – A food that has lost nutrients during processing but has them added back, such as white flour with added B vitamins and iron. Epigenetics – The study of how environmental factors and lifestyle choices (like diet and stress) can influence gene activity without changing the DNA sequence itself. Recommended Dietary Allowance (RDA) – The daily amount of a nutrient that meets the needs of most healthy individuals in a particular age and gender group. Daily Value (DV) – A guide on nutrition labels that shows how much a nutrient in a serving of food contributes to the total daily recommended intake, based on a 2,000-calorie diet. Each Acceptable Macronutrient Distribution Range (AMDR) – The recommended percentage of daily calorie intake for macronutrients: ​ Carbohydrates: 45–65% of total calories ​ Proteins: 10–35% of total calories ​ Fats: 20–35% of total calories RDA/DRI for Protein and Carbohydrate – ​ Protein: 0.8 grams per kilogram of body weight per day ​ Carbohydrates: At least 130 grams per day for brain function Basal Metabolic Rate (BMR) – The number of calories your body needs to maintain basic functions like breathing and circulation while at rest. Estimated Energy Requirement (EER) – The estimated number of calories a person needs daily to maintain energy balance, considering age, gender, weight, height, and activity level. Central Fat – Fat stored around the abdomen and internal organs, also called "abdominal fat." It is linked to a higher risk of chronic diseases. Visceral Fat – A type of central fat that surrounds internal organs like the liver and intestines. It is more harmful than subcutaneous fat due to its effects on metabolism. Subcutaneous Fat – Fat stored under the skin, often in areas like the hips, thighs, and arms. It is less harmful than visceral fat. Glucagon – A hormone released by the pancreas that raises blood sugar levels by signaling the liver to release stored glucose. Insulin – A hormone produced by the pancreas that lowers blood sugar levels by helping cells absorb glucose for energy or storage. Hemoglobin – A protein in red blood cells that carries oxygen from the lungs to the rest of the body. Myoglobin – A protein in muscle cells that stores and delivers oxygen to muscles during activity. Anemia – A condition in which there are not enough healthy red blood cells or hemoglobin, leading to symptoms like fatigue and weakness due to insufficient oxygen delivery to tissues. — Stages of Behavior Change -​ The six stages of behavior change (Transtheoretical Model) include: 1.​ Precontemplation – No intention to change behavior. 2.​ Contemplation – Aware of the need for change but not ready to act. 3.​ Preparation – Planning to change soon, taking small steps. 4.​ Action – Actively making lifestyle changes. 5.​ Maintenance – Sustaining new habits and preventing relapse. 6.​ Termination – Behavior change is fully integrated into daily life. Nutrient Categories and Energy-Yielding Nutrients -​ There are six categories of nutrients: ​ Macronutrients (provide energy): Carbohydrates (4 kcal/g), Proteins (4 kcal/g), Fats (9 kcal/g—most energy-dense) ​ Micronutrients (do not provide energy): Vitamins and Minerals  ​ Water (essential but does not provide energy) ​ Non-Nutrients: Substances like phytochemicals and fiber that provide health benefits but are not classified as essential nutrients. Food Energy Measurement -​ Energy in food is measured in kilocalories (kcal): ​ Carbohydrates: 4 kcal/g ​ Proteins: 4 kcal/g ​ Fats: 9 kcal/g Digestive System Anatomy, Function, and Cell Replacement -​ The digestive system consists of the mouth, esophagus, stomach, small intestine, large intestine, liver, pancreas, and gallbladder. Mechanical digestion involves physical breakdown (chewing, churning), while chemical digestion uses enzymes and acids to break down food. Nutrients are absorbed primarily in the small intestine and transported through the blood or lymph. Digestive tract cells replace themselves every 3-5 days. Types of Carbohydrates - ​ Monosaccharides (single sugar units): Glucose, Fructose, Galactose ​ Disaccharides (two sugar units): Sucrose, Lactose, Maltose ​ Polysaccharides (many sugar units): Starch, Glycogen, Fiber Soluble vs. Insoluble Fiber - ​ Soluble fiber dissolves in water, slows digestion, helps regulate blood sugar, and lowers cholesterol (e.g., oats, beans, apples). ​ Insoluble fiber adds bulk to stool, prevents constipation, and supports digestive health (e.g., whole grains, nuts, vegetables). Whole Grains vs. Refined Grains -​ Whole grains contain all three parts: bran, germ, and endosperm. When refined, the bran and germ are removed, leading to a loss of fiber, vitamins, and minerals. Carbohydrate Digestion, Storage, and Depletion -​ Carbohydrates are broken down into glucose for energy. Excess glucose is stored as glycogen in the liver and muscles. Glycogen stores can be depleted in about 24 hours if not replenished. Pancreatic Hormones and Blood Sugar Regulation - ​ Insulin (lowers blood sugar): Helps cells absorb glucose. ​ Glucagon (raises blood sugar): Signals the liver to release stored glucose. Lipid Digestion, Absorption, and Storage -​ Lipids are broken down by bile and lipases, absorbed in the small intestine, and transported via the lymphatic system. They are stored in adipose tissue for energy. Types of Lipids and Fat Classifications - ​ Triglycerides (main form of fat storage), Phospholipids (cell membranes), Sterols (cholesterol). ​ Saturated fats (solid at room temp, found in animal products). ​ Monounsaturated & Polyunsaturated fats (liquid at room temp, found in oils, nuts, fish). ​ Trans fats (artificially hydrogenated, harmful to health). Protein Structure and Essential Amino Acids -​ Proteins are made of amino acids linked by peptide bonds. Essential amino acids must be obtained from food. Foods can be complete (contain all essential amino acids, e.g., animal products) or incomplete (missing some amino acids, e.g., legumes and grains). Complementary foods can be combined to form a complete protein (e.g., rice and beans). Protein Functions -​ Proteins play roles in muscle structure, enzymes, hormones, immune function, and fluid balance. Nutrient Storage in the Body- ​ Carbohydrates → Stored as glycogen in the liver and muscles. ​ Fats → Stored in adipose tissue. ​ Proteins → Not stored; excess is converted to fat or used for energy. ​ Vitamins/Minerals → Some stored (fat-soluble vitamins, iron), others not (water-soluble vitamins). Canada’s Food Guide Components -​ Encourages a balanced diet: ​ Vegetables and fruits (50% of the plate) ​ Whole grains (25%) ​ Protein-rich foods (25%, including plant-based proteins) ​ Water as the drink of choice Names and Solubility of Vitamins - ​ Fat-soluble vitamins: A, D, E, K (stored in fat, can build up in the body). ​ Water-soluble vitamins: B-complex (B1, B2, B3, B6, B12, Folate, Biotin, Pantothenic Acid) and C (not stored, excess excreted in urine). Vitamin Deficiencies and Related Diseases - ​ Vitamin D deficiency → Rickets (weak bones) ​ Vitamin C deficiency → Scurvy (bleeding gums) ​ B12 deficiency → Pernicious anemia (nerve damage, fatigue) ​ Iron deficiency → Iron-deficiency anemia (low oxygen transport) Functions of Micronutrients - ​ Calcium → Bone health ​ Iron → Oxygen transport ​ Vitamin A → Vision and immunity ​ Vitamin C → Collagen production and antioxidant ​ B vitamins → Energy metabolism Types of Anemia and Differences - ​ Iron-deficiency anemia: Not enough iron to make hemoglobin. ​ Pernicious anemia: Lack of B12 affects red blood cell formation. ​ Difference: Iron deficiency is due to low iron, while B12 deficiency is due to poor absorption or lack of intake. Body Mass Index (BMI) and Risk Categories -​ BMI = weight (kg) / height² (m²). Categories: ​ Underweight: