ntr 306 midterm review
Which of the following is an example of a health claim on a nutrition label?
"A diet low in total fat may reduce the risk of cardiovascular disease."
Foods recommended within the 5 'healthy' food groups are considered to be ___________
(high) nutrient-dense but (low) energy-dense
AMDR ranges
-45-65% kcal from carb -20-35% kcal from fat -10-35% kcal from protein
Which of the following statements are true of dietary protein amounts? (select 2)
-Athletes should consume higher than the RDA (0.8 grams/kg body weight/day) but the amount depends on type and amount of exercise -Eating above the RDA, between 1.2-1.6 grams of protein/kg body weight/day, is 'optimal' for several health benefits in most Americans
What are the two main differences between catabolic and anabolic reactions? (Select two)
-Catabolic breaks down compounds, anabolic builds up compounds -Catabolic releases energy, anabolic requires energy
People who follow a strict plant-based diets (e.g. veganism) are more likely to have deficiencies or sub-optimal intakes of which nutrients? (Select 5)
-Vitamin B12 -Vitamin D -Calcium -Protein -Heme Iron
food-based recommendations for healthy individuals, to help
-achieve good health -reduce risk of diet-related chronic diseases -meet nutrient needs
components to limit
-added sugars: <10% of calories, ages 2+ -saturated fat: <10% of calories, ages 2+ -sodium: <2,300 mg/d, ages 14+ (less than that for <14 yrs)
Acceptable Macronutrient Distribution Range (AMDR)
-adequate intake of energy and nutrients will support health and reduce risk of chronic diseases
Protein quality is based on what 2 factors (select 2).
-amino acid composition (focusing on the amount of essential amino acids) -digestibility
RDA
-average daily amount of a nutrient recommended as adequate to meet the nutrient needs of most healthy people -EAR is needed to set the RDA -RDA = goal for most people (98% of healthy people will not be deficient, but it differs by group: age, sex)
EAR
-average daily amount of a nutrient required to maintain health -in 50% of healthy adults -differs by group: age, sex -consume less than requirement: nutrient stores decline, can lead to health problems
AI
-average daily amount of a nutrient that appears sufficient to maintain health when the RDA can't be set (AI is set instead of RDA) -relies on scientific judgments (not based on evidence, less valid, less rigorous)
Estimated Energy Requirement (EER)
-average energy intake (calories) to maintain energy balance -applies to healthy body weight, physically active -energy balance -no UL for calories: any excess intake (above EER) = weight gain
macronutrients
-carbohydrates, lipids, proteins -required in relatively large amounts -"energy-yielding" (have calories)
Match the following energy-yielding macronutrients with their component parts (as they break down during digestion):
-carbohydrates: glucose (and other monosaccharides) -triglycerides: glycerol and fatty acids -proteins: amino acids
amount of kcal depends on nutrient type
-carbs: 4 kcal/g -protein: 4 kcal/g -fat: 9 kcal/g -alcohol: 7 kcal/g -sugar alternatives: 2 kcal/g
organic nutrients
-contain carbon (essential component of all living organisms) -carbohydrates, lipids (fats), proteins, vitamins -more complex: H + O + C + more!
experimental study AKA intervention (clinical) trial
-depends on cause & effect -studies in which a change in diet, nutrient, or eating behavior is prescribed -investigators do interfere and try to influence health outcomes -used to identify 'cause' and 'effect' between a (nutrition) factor & health (or disease)
observational study
-depends on relationship (correlation/association) -studies in which large groups of people are observed -investigators don't interfere or try to influence health outcomes -used to identify a relationship between a (nutrition) factor and health (or disease)
Dietary Guidelines for Americans (DGAs)
-developed by nutrition scientists/physicians after reviewing scientific evidence
inorganic nutrients
-do not contain carbon -minerals and water -simple: each mineral is a chemical element (e.g., calcium); water is H + O
minerals
-do not supply energy to our bodies -food and the body contain major minerals and trace minerals -16 minerals essential for several body processes -inorganic substances (do not contain carbon) - indestructible: not vulnerable to heat, light, or chemical agents
vitamins
-do not supply energy to our bodies -micronutrients (required in smaller amounts) -13 vitamins assist in regulating many body processes -organic molecules (contain carbon) - can be destroyed: heat, light, and chemical agents
Amino acids can be used in which of the following ways (select 3):
-enter the TCA cycle directly -converted to acetyl CoA -converted to pyruvate
water
-essential nutrient -inorganic (does not contain carbon) -water is involved in nearly all body processes
Match the functions to the respective GI sphincter.
-ileocecal valve: allows chyme to enter into the large intestine & prevents it from going back into the small intestine -pyloric sphincter: allows chyme to enter into the small intestine & opens/closes depending on the pH (acidity) levels -lower esophagus: allows food to enter into the stomach & keeps gastric juices & chyme from going back into the esophagus (i.e., prevents GERD) -upper esophagus: senses food and allows it to pass down the esophagus -anal sphincters: controls the collection and excretion of stool
Increased protein consumption has been shown to have which of the following health effects? (select 3)
-increase strength & performance -improve weight management -build muscle
During the late stages of fasting, which of the following do NOT occur (select 2) - cfu #7 ends here
-liver glycogen is broken down and converted to glucose -muscle glycogen is broken down and converted to glucose
lipids
-major form of stored energy (stored as adipose tissue AKA body fat, energy source during rest or low-to-moderate intensity exercise) -used to make cell membranes and other complex molecules -common foods: oils, animal fats, seeds, and nuts
key measurements that predict disease-onset
-malnutrition: dietary records -overweight/obesity: waist circumference, scale -cardiovascular disease and stroke: blood pressure, blood lipids -type 2 diabetes: blood glucose
UL
-maximum daily amount of a nutrient that appears safe for most healthy people -beyond UL = likely to be toxic or cause adverse health effects -UL helps protect against overconsumption (e.g., dietary supplement use)
Match the following functions with the respective GI organs:
-mouth: begins digestion via mastication -large intestine: primary site of water absorption -small intestine: primary site of absorption of macronutrients -stomach: main (temporary) food storage area that converts food to a semi-liquid (chyme) -esophagus: tube transporting food (i.e., bolus) into the stomach
Match the definitions with their most appropriate digestion 'helper'.
-mucus: protect the cells of the GI tract -enzymes: break down foods into smaller molecules through hydrolysis -hormones: signals to the gallbladder to release bile -chemicals: provide an acidic or basic environment to optimize digestion
carbohydrates
-primary source of short-term fuel for the body -used to build other molecules and structures in the cell -common foods: grains (wheat, rice), vegetables, fruits, legumes (lentils, beans, peas), seed, nuts, and milk products
When we consume inadequate amounts of carbohydrates (<50 g/d), how does the body respond? (Select 2)
-protein gets broken down to form glucose -fat gets broken down to form ketone bodies (for fuel)
In thinking about which fuel sources she's using (and which ones are unavailable), why is Allison 'tired and sluggish.' (select 2)
-she's expending more calories than she is consuming and is thus in a negative energy balance -she's eating too few starches (polysaccharides) which reduces stored glycogen - especially in the muscle.
dietary reference intakes (DRIs)
-standards that define the amount of energy, nutrients, and water intake to prevent nutrient deficiencies, reduce risk of disease, and promote health -NO FOOD RECOMMENDATIONS -developed by the Institute of Medicine (IOM) -recommendations apply to healthy people (specific groups with varying nutrient needs, assumes higher level of physical activity (than current amounts)) -created in 1994 and are continually updated
Which of the following are NOT considered one of the recommended 'healthy' food groups to consume (select 2)?
-sugar-sweetened beverages -alcohol
Which of the following principles are important in establishing a healthy dietary pattern? (select 4)
-try to get your nutrients from foods, not supplements -choose a variety of foods to consume within each food group -pay attention to portion sizes and choose smaller sizes -moderation is key when eating energy-dense, nutrient-poor foods
micronutrients
-vitamins and minerals -required only in small amounts -do not have kcalories
Under which circumstances does pyruvate become lactate (select 3)?
-when the electron transport chain cannot accept H -in anaerobic conditions -during a sprint
proteins
-~50% of cellular content -do must cellular work (required for structure, function, and regulation of organs, tissues, and body systems; support tissue growth, repair, and maintenance) -common foods: primarily in meat, dairy, seeds, nuts, and legumes (small amounts also found in vegetables and whole grains)
4 main components of DRIs
1. Estimated Average Requirements (EAR) 2. Recommendation Dietary Allowance (RDA) 3. Adequate Intake (AI) 4. Tolerable Upper Limits (UL)
The recommended fiber intake in adult women ages 19-50 years is ________ g/day, and the recommended fiber intake in adult men ages 19-50 years is ________ g/day.
25, 38
Triglycerides are made up of: (Select 2)
3 fatty acids, glycerol "backbone"
Tony is a 5'8", 180 lb, active 26 year old male. What is his Estimated Energy Requirement (approximately)?
3200 kcals/day
If Bob is eating a 2,000 calorie diet (and he weighs 160 lbs (72.7 kg)), approximately what % of his protein needs is coming from this 1 meal?
50%
What percent of the grains that you consume should be whole grains?
50%
How much energy does 1 gram of fat provide?
9 kcals
The Dietary Guidelines for Americans recommends consuming what percent of daily intake from saturated fats?
<10%
Health is compromised and chronic disease risk is increased in people with a low BMI beginning at _______ and a high BMI beginning at ______.
<18.5 kg/m2, >24.9 kg/m2
The _____ is the average daily amount of a nutrient that appears sufficient to maintain health if the RDA can't be determined (due to lack of sufficient evidence).
AI
The ultimate goal of energy metabolism is to transform energy-yielding nutrients into what compound?
ATP
Since 2009, the overall diet quality among Americans based on the Healthy Eating Index Score has done what?
Stayed Relatively the Same and has not Improved
Which intracellular pathway is shared with all energy-yielding nutrients and leads to the release of numerous hydrogens and their electrons to generate ATP with each 'turn'?
TCA cycle
Given her status, fatty acids will be oxidized to form ___________, which could go into __________________, to produce __________ and eventually ATP or...are more likely to can be converted to _____________ for energy in the brain, muscle, etc.
acetyl CoA, TCA cycle, H+ electrons, ketones
What type of transport requires energy to carry a nutrient from outside the cell, through the cell membrane, and into the cell?
active transport
The 2020-2025 Dietary Guidelines for Americans suggests that a healthy eating pattern should limit saturated fats, sodium, alcohol, and what else?
added sugars
Which of the following provides carbohydrates in the diet?
all of these foods are sources of carbohydrate
What are the building blocks of proteins?
amino acids
Amino Acid metabolism produces a toxic chemical called ______ which is converted to a non-toxic chemical called ________ and excreted by the kidneys.
ammonia, urea
Allison went to her family doctor because she's been feeling tired and sluggish. She hasn't been to the doctor in a few years and was surprised to find out that she had lost 10 lbs since her last visit. She's 22 years old, 5'5" and is currently 102 lbs. Her doctor asked her whether anything in her life has changed over the past few years and Allison indicated that she started running marathons and removed all foods that 'come in wrappers' (i.e., all ultra-processed foods) from her diet. She said she 'eats as many green vegetables as she can; has about 2 cups of whole fruits; 2 cups 2% Fat Plain Greek Yogurt; 2-3 eggs (~2-3 oz); 1 ½ ounces of pistachios; and about 4 oz salmon each day.' She lives a very active lifestyle and has been doing this for over 6 months. Upon calculation, she's eating about 1,290 kcals/day. Based on her BMI, Allison has _______________ risk of chronic conditions, illnesses, and diseases.
an increased risk
Which protein sources generally have the highest protein quality (cfu #6 ends here)?
animal sources
Which component makes up the greatest percentage of energy expenditure?
basal metabolic rate (BMR)
Which of the following is a component of pancreatic juice? (READ CHOICES CAREFULLY)
bicarbonate (to increase pH)
What molecule helps to breakdown large fat globules into smaller droplets AND helps regulate cholesterol concentrations in the blood?
bile
What organ is the primary user of glucose in the body?
brain
Which of the following is not composed primarily of protein?
brain tissue
energy balance
calories consumed = calories used (energy in = energy out)
food groups
categories of foods and beverages that make up the diet, assigned by USDA
Which of the following lists dietary fats is descending order of saturated fat content (from highest amount of saturated fat to lowest)?
coconut oil, butter, olive oil, canola oil
What is the primary dietary component missing from her diet (that may be contributing to her symptoms)?
complex carbohydrates (i.e., polysaccharides)
phytochemicals
compounds from plants
What are the recommended dietary strategies for individuals with lactose intolerance? (Select 2)
consume yogurt or lactose-free milk, gradually increase milk intake & consume it with other foods
If you have a fasting blood glucose of 180 mg/dL, what clinical range are you in?
diabetes
__________ is the process of breaking food down into smaller molecules, whereas __________ is the process in which the smaller molecules are transported out of the GI tract and into the blood stream or lymph (for use by the body).
digestion, absorption
What is the final step of energy metabolism (in which ATP is generated)?
electron transport chain
'Healthy at Every Size' is appropriate because health is based on body size alone.
false
Acetyl CoA can be used to make glucose.
false
All cholesterol, including dietary (from foods) and internally-made, is detrimental to health.
false
Fiber supplements are just as effective as consuming fiber-rich foods.
false
In an observational study, a cause and effect can be determined.
false
Lipids get packaged into micelles and are transported directly into the blood stream to be used for energy by the body.
false
Malnutrition ONLY refers to the inadequacy/deficiency in energy and/or nutrients.
false
Nutrition recommendations are often developed from the findings of a single study.
false
Protein has only 1 role in the body and that is to build skeletal muscle.
false
Red and processed meats cause a shorter lifespan (i.e., increase risk of mortality) based on experimental studies.
false
Since the dietary guidelines limits the amount of total sugar intake to be <10% of daily calories, this means that intake of fruit, fruit juices, and milk should all be reduced (cfu #4 ends here).
false
The Dietary Reference Intakes (DRIs) provide food/beverage -based recommendations to support health.
false
The health effects of dietary fats are only dependent on the quantity that is consumed.
false
The increased protein content of dairy and red meat is the main dietary factor that contributes to the health risks associated with these foods.
false
The lymphatic system is the only system that transports nutrients from the small intestine to various parts of the body.
false
Which macronutrient is contributing the most calories within this meal?
fat
Which of the following energy-yielding nutrients, when consumed in excess, is stored most directly and most efficiently as body fat?
fat
Which of the following compounds can go through catabolic reactions to release energy (in the form of ATP)? (Select all that apply)
fatty acids, amino acids, glucose
What are non-digestible carbohydrates that promote GI health, increase satiety, and reduce risks of heart disease, diseases, and some cancers?
fiber
Based on the HEI score in the previous question, which of the following is this group most likely deficient in?
fiber, polyunsaturated fats (especially Omega 3)
Which of the following are rich in Omega-3 fatty acids? (Select 2)
flaxseed oil, salmon
energy dense
food/beverages low in nutrients but relatively high in kcal
nutrient dense
foods/beverages high in nutrients but relatively low in kcal
Hunger is stimulated by the hormone, ________ , whereas satiation is stimulated by the hormone ________ , and satiety is stimulated by the hormone, ___________.
ghrelin, CCK, PYY
Which specific carbohydrate has the following characteristics: 1) Most abundant monosaccharide in nature 2) Sometimes called blood sugar 3) Sometimes called dextrose (when manufactured) 4) Found in every polysaccharide and disaccharide
glucose
When triglycerides are metabolized, _________ is/are converted to pyruvate or glucose, whereas _________ is/are converted to acetyl CoA.
glycerol, fatty acids
What is the storage form of energy in the body?
glycogen
Given her diet composition, amount, and duration of the diet in addition to her active lifestyle, she most likely doesn't have enough available __________ in the ________ and muscle to break down into glucose.
glycogen, liver
Which pathway allows for the breakdown of carbohydrates by splitting glucose molecules to form pyruvate?
glycolysis
What is the most common sign of malnutrition due to protein deficiency?
growth stunting
Basal Metabolic Rate (BMR) is increased with which of the following factors (select 3):
growth, lean mass (muscle), caffeine
The Dietary Reference Intakes (DRIs) and the Dietary Guidelines for Americans (DGAs) are based on and apply to:
healthy populations
Which of the blood lipids increase the risk of heart disease? (select 2)
high blood triglycerides, high blood LDL cholesterol
A male waist circumference of 42.5 inches is considered ____________
higher than recommended, indicating increased risk for chronic disease.
Physical sensations reflecting the urge to eat (including: light-headedness, weakness, stomach growling, and/or agitation) as a result of low energy intake represent ____________ signals and can determine when and how much a person eats.
homeostatic, energy-sensing
What is the Central Control Center for energy balance and weight management?
hypothalamus (brain)
undernutrition
inadequacy/deficiency in energy &/or nutrients
Portion size, food advertisements, time cues, and easy access to highly palatable foods ________________ hedonic, reward-driven eating behavior?
increase
When blood glucose rises, the pancreas secretes __________ to promote glucose update into the cells. However, when blood glucose falls, the pancreas secretes _________ to breakdown glycogen into glucose for use.
insulin, glucagon
Complete the statement: without ______________, an enzyme cannot function.
it's coenzyme
A person is 'doing keto' and consumes 75 g of protein/day in a 2000 kilocalorie diet. How does this amount fit with the AMDR?
it's within the AMDR
key determinates of health
lifestyle (nutrition), social, environment, healthcare, genetics
Which of the following substances are organic (select 2)?
lipids, vitamin A
What organ of the body is the first to receive the nutrients after they pass through the GI tract, and then prepares those nutrients for use in the body? (It also has numerous other jobs including filtering and detoxifying harmful substances, producing bile, etc.)
liver
Where does the majority of protein and lipid metabolism occur?
liver
When the body is in ketosis, initial weight loss can be attributed to:
loss of body fluids
What type of digestion uses the various muscles of the GI tract to break down foods?
mechanical
______________ get absorbed from the small intestine to be transported into the blood stream, whereas __________________ move into the large intestine to be fermented by the gut bacteria.
monosaccharides, non-digestible (soluble) fiber
Which of the following statements are true about saturated fats? (Select 3)
more resistant to oxidation, solid at room temperature, elevates LDL blood cholesterol
Compared to carbohydrates and lipids, which element is unique to protein-containing molecules?
nitrogen
If that same person ate 2 of these in a day, would he/she be meeting the saturate fat guidelines?
no
What type of claim is on this box (i.e., low carb, keto friendly)?
nutrient
The majority of Americans are considered to be ________
overweight/obese
Which component of energy expenditure is the easiest to change (for a fairly large effect)?
physical activity (PA)
Through condensation reactions, many amino acids are bound together to form what?
polypeptide
Which fatty acids are anti-inflammatory, improve heart health, and are involved with structure and function of cells in the eyes and brain?
polyunsaturated, omega-3 fatty acids
foods
products derived from plants or animals that can be taken into the body to yield energy and nutrients for the maintenance of life and the growth and repair of tissues.Note: this includes solid foods & beverages
six classes of nutrients
protein, carbohydrates, lipids, vitamins, minerals, and water
Which of the following is NOT true of very low density lipoprotein (VLDL)?
removes cholesterol from cells
If someone is wanting to limit their animal-source food intake, which 2 plant foods could be combined to make a complete protein?
rice, beans
Based on the HEI score in the previous question, which of the following is this group most likely eating too much of?
saturated fat, added sugars, calories
What is the process that uses circular muscle contractions to churn chyme with digestive juices and to increase contact with absorbing cells?
segmentation
When dietary amino acids are low, the body begins breaking down proteins from what source?
skeletal muscle
Where does chemical digestion of table sugar (sucrose) begin?
small intestine
Where does most of lipid digestion occur?
small intestine
Which of the following locations does enzymatic (chemical) digestion of carbohydrates take place? (Select 2)
small intestine, mouth
Which of the following are considered to be polysaccharides? (Select 3)
starch, fiber, glycogen
Where does protein digestion occur (select 2)?
stomach, small intestine
5 types of malnutrition
stunting, wasting, underweight, overweight/obese, micronutrient deficiency
Which disaccharide has the sweetest taste?
sucrose
added sugar
sugars and syrups added to foods and beverages during processing
overnutrition
surplus/excess in energy &/or nutrients
What is the common name of the disaccharide molecule that contains glucose + fructose?
table sugar
Nonessential amino acids are those which:
the body needs but can synthesize
nutrition is the branch of science examining:
the nutrients in "foods" & their actions within the body
Which food would be the best option for Allison to incorporate as part of her dietary pattern to improve her symptoms and diet quality while still trying to adhere to less processed foods?
tofu
What is the storage form of fat in adipose tissue?
triglycerides
What are the 3 types of lipids? (select 3)
triglycerides, phospholipids, sterols
A diet high in added sugars is considered to be 'unhealthy' and have low diet quality because the foods/beverages containing the added sugar are generally nutrient poor but energy dense and displace the consumption of nutrient dense foods.
true
Portion size, food advertisements, time cues, and easy access to highly palatable (i.e. yummy) foods over-ride (i.e., over-power) our homeostatic satiety signals and stimulate reward-driven eating behavior (cfu #3 ends here).
true
True or False: Metabolism favors fat formation in the body when are nutrients are in excess.
true
True or false: both positive and negative energy balance can lead to long-term health problems.
true
malnutrition (lack of proper nutrition) can result from:
undernutrition/overnutrition
Which type of fatty acids have double bonded Carbons (and thus have fewer Hydrogens on their chemical backbone), and therefore help to reduce the risk of chronic disease?
unsaturated fatty acids
Which of the following structures/cells contributes to the efficiency of the small intestine and allows for absorption of almost all macronutrients?
villi
Which type of body fat storage contributes to heart disease, cancer, and diabetes?
visceral fat
body contains
water: 60%, fat: 18-21% (men); 23-26% (women)
Nutrition recommendations continue to change. Why does this occur? (CFU #2 ends here)
As new scientific evidence is reviewed, the recommendations are changed to reflect these updates.
Why should we still limit dietary cholesterol? (choose the 'most correct' response) - cfu #5 ends here
Because most foods high in cholesterol also are high in saturated fats (which are associated with increased risk).
The hormone, ________ , is secreted by the duodenum when fat & protein-rich chyme enters the duodenum (of the small intestine). When this occurs, the _________ is stimulated to release bile which begins to break down fat. In addition, bile also acts back on the duodenum cells to ___________ CCK secretion. This entire process is called a ___________
CCK, gall bladder, decrease, negative feedback loop
Which of the following is NOT true concerning the actions of Free Fatty Acids (FFAs)?
FFAs can be directly converted to glucose when needed
Which lipoprotein removes cholesterol from cells and carries them to the liver to be recycled or disposed, and therefore is beneficial for health (i.e., "protective" against chronic disease risk)?
HDL
All of the plant-based diets recommended within the Dietary Guidelines for Americans include _________________
Mostly high quality plant-based plus some high-quality animal-source foods.
During the early stages of fasting, which of the following does NOT occur:
Muscle protein is broken down and converted to glucose.
The ______ is the average daily amount of a nutrient that is needed to meet the nutrient needs of 98% of healthy people.
RDA
dietary pattern
The combination of foods & beverages that are habitually consumed within eating occasions across the day that constitutes an individual's complete dietary intake.
Where are amino acids stored in the body (to use when needed)?
They are not stored anywhere; we have a limited 'pool' of amino acids to use each day
The average Healthy Eating Index (HEI) score is 56 in adults ages 19-30 years. What's going on with their diet quality?
They are under-consuming most food groups and over-consuming 'unhealthy' foods.
Where does the '7 g Net CARBS' come from?
Total CHO - Fiber
What type of dietary pattern are most Americans consuming?
a nutrient-poor plant-based diet
nutrients
a substance that provides nourishment essential for growth and the maintenance of life
