Nutrition for Health and Wellness Unit 1 Review PDF

Name: Kale Nwidaadah Nutrition for Health and Wellness Unit 1 Review Note: Unit 1 Exam Review Due the day 1. Describe the difference between a registered dietitian and nutritionist. **Registered Dietitian** - College degree in dietetics - Clinical experience in nutrition - Passed...

Name: Kale Nwidaadah Nutrition for Health and Wellness Unit 1 Review Note: Unit 1 Exam Review Due the day 1. Describe the difference between a registered dietitian and nutritionist. **Registered Dietitian** - College degree in dietetics - Clinical experience in nutrition - Passed registration examination - College degree is not necessary - May not have formal background - No formally recognized credential 2. Provide examples of information considered "public domain." Can only provide information that is considered "public domain" - MyPlate food guidance system - Dietary guidelines - Hydration recommendations - Precautions for training/competing in heat 3. List the three energy-providing macronutrients and their respective kcal/g. Energy value for carbohydrates and protein = 4 kcal per gram (kcal/g) Energy value for lipids = 9 kcal/g Energy value for alcohol = 7 kcal/g 4. Calculate the total kcal of a meal containing 20 g of protein and 100 g of carbohydrates. 20 x 4 = 80 100 x 4 = 400 400 +80 = 480kcal 5. Define the following Dietary Reference Intakes: EAR, RDA, AI, and UL. EAR (The Estimated Average Requirement) is the average daily intake level estimated to meet the needs of half the people in a certain the RDA. RDA (the recommended dietary allowance) is the average daily intake level estimated to meet the needs of nearly all people in a certain group. Aim for this amount AI (The Adequate Intake) is the average daily intake level assumed to be adequate. It is used when an EAR cannot be determined. Aim for this amount if there is no RDA. UL (The Tolerance Upper Intake Level) is the highest average daily intake level likely to pose no health risks. Do not exceed this amount on a daily basis. 6. Which Dietary Reference Intake should be used when making recommendations? The dietary reference intake that should be used when making recommendations are RDA (recommended dietary allowance, because it shows the average daily intake, so that the client can meet up the needs compared to all people, and most nutrients needs for 97-98 %. 7. Use the Dietary Guidelines to determine the recommended vitamin D intake for a 25-year-old male. 600 8. Describe the difference between a nutrient content claim and health claim. **Nutrient Content Claims** - FDA-approved, nutrition-related claims on food labels - Highlight certain characteristics of the food - **Free:** food contains no amount (or trivial or "physiologically inconsequential" amounts) - **Low:** food can be eaten frequently without exceeding dietary guidelines **Nutrient Content Claim** **Content per serving** ---------------------------- ------------------------------------------- Fat-free \< 0.5 g Saturated fat-free \< 0.5 g saturated and \< 0.5 g trans fat Cholesterol-free \< 2 mg Sodium-free \< 5 mg Sugar-free \< 0.5 g Calorie-free \< 5 kcal Nutrient Content Claim Content per serving Low fat ≤ 3 g Low saturated fat ≤ 1 g saturated fat; 15% of kcal Low cholesterol ≤ 20 mg Low sodium ≤ 140 mg Very low sodium ≤ 35 mg Low calorie ≤ 40 kcal **Nutrient Content Claim** **Content per serving and 100 g** ---------------------------- --------------------------------------------------------- Lean \< 10 g fat, 4.5 g saturated fat, and 95 mg cholesterol Extra Lean \< 5 g fat, 2 g saturated fat, and 95 mg cholesterol **Nutrient Content Claim** **Content per serving** ----------------------------------------------- ------------------------------------------------------------------------------------------------------------- High, Rich in, Excellent Source of 20% or more of DV Good source, Contains, Provides 10 -- 19% of DV Reduced, less Nutritionally altered; at least 25% less Light Nutritionally altered; 1/3 fewer kcal, 50% less fat or sodium More, Fortified, Enriched, Added, Extra, plus At least 10% DV (vitamins, minerals, protein, fiber, potassium) Healthy Low in fat and saturated fat, limited cholesterol and sodium; 10% DV A, C, iron, calcium, protein, or fiber Fresh Raw, never frozen or heated, no preservatives **Health Claims** - FDA-approved label describing potential health benefits of a food or nutrient +-----------------------+-----------------------+-----------------------+ | - **Nutrient** | - **Condition** | - **Health Claim** | +=======================+=======================+=======================+ | - Calcium | - Adequate | - Reduces risk of | | | | osteoporosis | +-----------------------+-----------------------+-----------------------+ | - Sodium | - Low | - May help lower | | | | blood pressure | +-----------------------+-----------------------+-----------------------+ | - Dietary Fat | - Low | - Decreases risk | | | | for some types of | | | | cancer | +-----------------------+-----------------------+-----------------------+ | - Fat and | - Low | - Decreases risk | | Cholesterol | | for heart disease | +-----------------------+-----------------------+-----------------------+ | - Fiber | - Rich | - May reduce risk | | | | of certain | | | | cancers | +-----------------------+-----------------------+-----------------------+ | - Soluble Fiber | - Rich | - May reduce risk | | | | of heart disease | +-----------------------+-----------------------+-----------------------+ | Nutrient | Condition | Health Claim | +-----------------------+-----------------------+-----------------------+ | Fruits and Vegetables | Rich | May reduce the risk | | | | of certain cancers | +-----------------------+-----------------------+-----------------------+ | Folate | Adequate | May reduce the risk | | | | of neural tube | | | | defects | +-----------------------+-----------------------+-----------------------+ | Noncariogenic | Use | Does not promote | | Sweeteners | | tooth decay | +-----------------------+-----------------------+-----------------------+ | Soy Protein | Rich | May help reduce risk | | | | of heart disease | +-----------------------+-----------------------+-----------------------+ | Plant Sterol/Stanol | Daily | May reduce risk of | | Esters | | heart disease | +-----------------------+-----------------------+-----------------------+ | Whole Grain Foods | High | May help reduce risk | | | | of heart disease and | | | | certain cancers | +-----------------------+-----------------------+-----------------------+ | Nutrient | Condition | Health Claim | +-----------------------+-----------------------+-----------------------+ | Potassium | Adequate | May reduce the risk | | | | of high blood | | | | pressure and stroke | +-----------------------+-----------------------+-----------------------+ | Fluoridated Water | Consumption | May reduce risk of | | | | dental caries and | | | | tooth decay | +-----------------------+-----------------------+-----------------------+ | Saturated Fat, | Replacement | May reduce the risk | | Cholesterol, Trans | | of heart disease | | Fat | | | +-----------------------+-----------------------+-----------------------+ Chapter 2 9. Define digestion, absorption, and elimination. Digestion = foods are broken down into component molecules Absorption = products of digestion move through wall of intestine Elimination = undigested food and waste products are removed from body 10. List the organs of the GI tract and their primary role in digestion and/or absorption. **Mouth** - Ingestion: Food enters the GI Tract - Mechanical digestion: Mastication tears, shreds, and mixes food with saliva - Chemical digestion: salivary enzymes begin digestion of carbohydrates and lipids - Propulsion: Swallowing and peristalsis move food from mouth to stomach - Mechanical digestion: mixes and churns food with gastric juice into a liquid - Chemical digestion: Pepsin begins digestion of proteins, and gastric lipase continues to break lipids apart. - Absorption: A few fat-soluble substances are absorbed through stomach wall. - Mechanical digestion and propulsion: Segmentation mixes chyme with digestion juices; peristaltic waves move it along tract - Chemical digestion: Digestive enzymes from pancreas and brush border digest most classes of nutrients - Absorption: Nutrients are absorbed into blood and lymph through enterocytes - Chemical digestion: Some remining food residues are digested by bacteria - Absorption: reabsorbs salt, water, and vitamins - Propulsion: compacts waste into feces and propels it toward the rectum - Elimination: Temporarily stores feces before voluntary release through the anus 11. List the accessory organs and their primary role in digestion and/or absorption. Pancreas - Manufactures and secretes digestive enzymes, hormones, and bicarbonate - Stores digestive enzymes in inactive forms (pancreatic amylase, lipase, proteases) - Manufactures insulin and glucagon (regulate hunger/satiety and blood glucose) - Secretes bicarbonate into duodenum (neutralizes acidic chyme) Gallbladder - Stores bile -- fluid produced by liver that emulsifies lipids in small intestine - Contracts in response to hormone release, sending bile through common bile duct and into duodenum. - Emulsify = breaking and dispersion of lipids into smaller globules - increases accessibility to enzymes **Liver** - Synthesizes bile and receives water-soluble products of digestion - Water soluble nutrients drain into portal venous system, allowing nutrients to be processed by liver before delivery to general circulation. 12. Describe the difference between mechanical and chemical digestion. Mouth: Mechanical and Chemical Digestion Components of Saliva: - Bicarbonate -- neutralizes acid - Mucus -- moistens food - Antibodies -- defend against pathogens - Lysozyme -- inhibits bacterial growth - Enzymes -- begin chemical breakdown 13. Which feature of the small intestine allows it to be the primary site of absorption? - **Mechanical digestion and propulsion:** segmentation mixes chyme with digestive juices; peristaltic waves move it along tract - **Chemical digestion**: digestive enzymes from the pancreas and brush border digest most classes of nutrients - **Absorption:** nutrients are absorbed into blood and lymph through enterocytes 14. Describe the four types of absorptive mechanisms that occur in the small intestine. - **Passive Diffusion = ions and molecules follow their concentration gradient, crossing the cell membrane without the use of a carrier protein or energy** - **Facilitated Diffusion = ions and molecules are shuttled across the cell membrane with the help of a carrier protein.** - **Driven by concentration gradient and does not require energy** - **Active Transport = ions and molecules are shuttled across the cell membrane with the help of a carrier protein.** - Absorption occurs against concentration gradient, requiring energy (ATP). - **Endocytosis = ions and molecules are engulfed by the cell membrane, which folds inwardly and is released in the cell interior.** - 15. Compare and contrast peristalsis and segmentation. **Peristalsis: is accomplished through the contraction and relaxation of circular and longitudinal muscles that run along the entire GI tract** **Segmentation = a rhythmic contraction of circular muscles in small intestine** **Squeezes and mixes chyme, enhancing contact with enzymes and enterocytes** 16. Define haustration and mass movement. - Haustration: involuntary, sluggish contraction of haustra (proximal colon) - Moves waste toward the sigmoid colon Mass movement = involuntary, sustained, forceful contraction of colon - Occurs two or more times per day - Pushes waste toward the rectum 17. Define catabolism and anabolism. **Catabolism:** Chemical reactions involving breakdown of structures of molecules. results in energy release **Anabolism:** Chemical reactions in which metabolites combine, forming complex structures; requires energy and associated with energy storage 18. Describe the difference between basal metabolic rate and resting metabolic rate. - **Basal Metabolic Rate (BMR): is the Minimum amount of energy required to sustain life at the waking state** - Usually measured in the laboratory under very rigorous conditions - **Resting Metabolic Rate (RMR) is the Minimum energy required to meet demands of body while at rest** - Slightly higher value than basal metabolic rate (BMR) - Can be determined under less rigorous conditions - Conditions required for measurement: - Fast for 12 hours - Relax for 20 -- 30 minutes in supine/reclined position 19. Describe how BMR changes with weight and age. - Conditions required for measurement: - Must sleep at the laboratory - Thermally neutral (not hot or cold) - Transitional state of waking (not fully alert) 20. Which molecule serves as the source of energy for all biological processes? **Adenosine Triphosphate (ATP)** - Source of energy for all biological processes (energy currency of the cell) - Chemical energy from macronutrients is used to make ATP - Energy stored in the chemical bonds of ATP is released when the bonds are broken. - This energy is used by cells to perform biological work. 21. Describe the three energy systems used to meet the demands of physical activity. A diagram of a pool Description automatically generated Phoshagen system Powerful Short Burst Activity (e.g, shot put, jump, pitch) (1 to 3 minutes of all out activity) - Aerobic Energy System - Anaerobic energy system - Phosphagen system Short sprint or activity 10. seconds of intense, all-out activity) - Aerobic energy system - Anaerobic energy system - Phosphagen system Long spirint or activity ( 1-3 minutes of all out activity) - Aerobic energy system - Ananerobic energy system - Phosphagen system Long duration, steady- state aerobic activity (30 Minutes of continuous activity) - Aerobic energy system - Anaerobic energy system - Phosphagen system - **Steady state exercise:** any level or intensity of physical activity in which the energy demand for ATP is met by the aerobic production of ATP - Endurance training improves aerobic system by increasing the number and size of mitochondria. 22. List the first pathway for the metabolism of each: carbohydrates, fats, and proteins.'  Carbohydrates - 1 Glycolysis - 2 Citric acid cycle Fats - 1 Beta-oxidation - 2 citiric acid cycle Proteins - 1 Deamination - 3 Electron transport chain 23. List the final two pathways of all aerobic macronutrient metabolism. - Electron Transport Chain - Citric Acid Cycle 24. What is the primary role of the electron transport chain? Electron Transport Chain (ETC) - Final metabolic pathway of the aerobic energy system. - Responsible for transferring hydrogens from one chemical to another and, in the process, making ATP and water. 25. Which two vitamins are needed to form the electron carriers, FAD and NAD? - **FAD = flavin adenine dinucleotide** - From riboflavin (vitamin B2)! - **NAD = nicotinamide adenine dinucleotide** - From niacin (vitamin B3)! - FAD and NAD serve as electron carriers, responsible for shuttling hydrogen from one metabolic step or pathway to another 26. What is the name of the mitochondrial membrane protein that synthesizes ATP? ATPase