Nutrition_Final_Exam_Cheat_Sheet.pdf

Nutrition Final Exam Cheat Sheet Nutrition Final Exam Cheat Sheet Nutrition Calculations and Nutrient Label Interpretation 1. Total Fat, Protein, or Carbohydrate Content: - To determine the total fat content: [Total F...

Nutrition Final Exam Cheat Sheet Nutrition Final Exam Cheat Sheet Nutrition Calculations and Nutrient Label Interpretation 1. Total Fat, Protein, or Carbohydrate Content: - To determine the total fat content: [Total Fat (grams) x 9 = Total Fat Calories] - Example: 10g fat = 10 x 9 = 90 calories. - To find the percentage: [Total Fat Calories / Total Calories x 100 = % Calories from Fat] 2. Percentage of Macronutrients: - If you consumed 2000 calories and 800 were from carbohydrates: [800 / 2000 x 100 = 40% Calories from Carbohydrates] 3. Total Calories from Macronutrients: - Carbohydrates: 4 cal/g - Proteins: 4 cal/g - Fats: 9 cal/g - Example: 50g protein, 30g fat, 100g carbs: 50 x 4 + 30 x 9 + 100 x 4 = 200 + 270 + 400 = 870 calories 4. % Calories from Macronutrients: - Example: A food with 20g protein, 10g fat, 50g carbs: Total Calories = 20 x 4 + 10 x 9 + 50 x 4 = 80 + 90 + 200 = 370 calories - % from protein: [80 / 370 x 100 = 21.6%]  Nutrition Final Exam Cheat Sheet - % from fat: [90 / 370 x 100 = 24.3%] - % from carbs: [200 / 370 x 100 = 54.1%] 5. Serving Size and Servings per Product: - Check the label for the serving size and multiply by the number of servings to find total consumption. 6. Daily Value (%DV): - Based on a 2000-calorie diet. - [%DV = Amount in a Serving / Daily Value x 100] Nutrients and Nutritional Guidelines 1. 6 Classes of Nutrients: - Carbohydrates, Proteins, Fats (energy-yielding) - Vitamins, Minerals, Water (non-energy-yielding) 2. Calories: - Unit of energy. 3. Macronutrients vs. Micronutrients: - Macronutrients: Needed in large amounts (carbs, proteins, fats) - Micronutrients: Needed in smaller amounts (vitamins, minerals) 4. Nutrient Density:  Nutrition Final Exam Cheat Sheet - High nutrient content relative to calorie content. 5. Alcohol: - 7 calories per gram. 6. Organic: - Carbon-containing, can also refer to foods produced without synthetic chemicals. Dietary Principles 1. Adequacy: Sufficient essential nutrients. 2. Nutrient Density: High nutrients per calorie. 3. Variety: Different foods for different nutrients. 4. Moderation: Avoid excessive intake. 5. Calorie Control: Maintain energy balance. 6. Balance: Proper proportions of nutrients. Dietary Reference Intakes (DRI) 1. DRI Components: - RDA: Recommended Dietary Allowance - AI: Adequate Intake - UL: Tolerable Upper Intake Level - EAR: Estimated Average Requirement 2. AMDR (Acceptable Macronutrient Distribution Ranges): - Carbs: 45-65%  Nutrition Final Exam Cheat Sheet - Fats: 20-35% - Proteins: 10-35% Food Labels 1. Required Information: - Serving size, calories, macronutrients, %DV for nutrients. 2. Daily Values: - Based on a 2000-calorie diet. Key Definitions 1. Refined: - Processed to remove coarse parts. 2. Epidemiological Study: - Study of health patterns in populations. 3. Longitudinal Study: - Study over a long period. 4. Case-Control Study: - Comparison between affected and unaffected groups. 5. Randomized Clinical Trial: - Participants randomly assigned to groups.  Nutrition Final Exam Cheat Sheet 6. Quackery: - False claims based on unscientific evidence. Digestion and Digestive Disorders 1. Digestive System Functions: - Breakdown of food, absorption of nutrients. 2. GI Tract Anatomy: - Mouth, esophagus, stomach, small intestine, large intestine. 3. Common Disorders: - GERD, IBS, IBD, celiac disease, gallstones, constipation, diarrhea. 4. Digestive Enzymes: - Lipases (fats), proteases (proteins), carbohydrases (carbs). 5. Fibers: - Soluble: Delays transit, lowers cholesterol. - Insoluble: Speeds transit. 6. Hormones: - Insulin (lowers blood glucose), glucagon (raises blood glucose). 7. Mechanical Digestion:  Nutrition Final Exam Cheat Sheet - Chewing, peristalsis. 8. Chemical Digestion: - Enzymes, bile, gastric juice. Additional Key Concepts 1. Scientific Method: - Observation, Hypothesis, Experimentation, Conclusion. 2. Nutrition Information: - Reliable sources, beware of quackery. 3. Behavioral Change: - Awareness, knowledge, preparation, action, maintenance, termination. 4. Nutrient Deficiency Stages: - Preliminary, biochemical, physiological, clinical. 5. Hunger vs. Appetite: - Hunger: Physical need for food. - Appetite: Psychological desire for food.