Intro to Nutrition Chapter 1-3 Review

Pancreas

-Has endocrine and exocrine functions -Pancreatic amylase breaks down starch and other complex carbohydrates into disaccharides.

Three Types of Claims on Food Labels

-Health -Nutrient -Structure/ Function

Dysbiosis

-Increased risk of disease -Signs

Which of the following is a correct statement about fiber in the digestive system?

Bacterial enzymes digest some fiber in the large intestine

what are catabolism and anabolism examples of?

Energy metabolism

Studies should be from ________ studies or __________ studies

epidemiological, intervention

What nutrient may promote gut health?

fiber

Nutrients that leave the digestive system via blood include

-Glycerol, short chain fatty acids and medium chain fatty acids -monosaccharides (glucose) -Minerals -Amino acids -B and C vitamins

Secretions of the Stomach

-Hydrochloric acid -Activates pepsinogen -Uncoils proteins -Kills bacteria -Pepsin (enzyme) starts to break down proteins -Intrinsic factor (B-12 absorption) -Mucus

Habits/ Lifestyle Practices that are associated with longevity and health. (Similar to Okinawans)

-Practice calorie control an eat low-calorie, primarily plant-based diets. Diets high in whole grains, soy, vegetables, and fruits, fish and seafood. -Consume few sweets -Stay active -Drink little alcohol -Strong familial and social bonds

The Stomach

-Stomach carries out 3 Jobs 1. Stores the food until it can be processes 2. Forms chyme (a semiliquid blend of food and gastric secretions) 3. Releases the chyme into the small intestine at a rate suitable for proper digestion and absorption; controlled by the PYLORIC sphincter, nervous system, and hormonal mechanisms.

Gallbladder

-Stores and produces bile -The sphincter of Oddi controls bile release into the small intestine

Palm of hand

3 oz of meat, fish, or poultry

Dietary Reference intakes for Carbs

45 to 65 percent of total calories

Which mineral is most lacking in American diets?

Potassium

Proteins are composed of amino acids, which means that a food product that contains protein will supply...

amino acids

Which macronutrients does Gastric juice breakdown/facilitate the breakdown of?

proteins

Which macronutrients does intestinal juice breakdown/facilitate the breakdown of?

proteins, carbs, lipids

The Gastrointestinal tract

Three layers -Mesentery -Longitudinal and circular muscles -Mucosa

Undernutrition

Type of malnutrition that is caused by a severe underconsumption of the calories or nutrients necessary to achieve and maintain health, leading to a disease or an increased susceptibility to disease

Which leading cause of death is not related to dietary choices?

Unintentional injuries

Food Deserts

Urban neighborhoods or rural towns without ready access to healthy, fresh, affordable food.

Body's cells require nutrients...

24 hours a day

Each gram of fat and alcohol supplies your body with _____ calories per gram.

7

What does the pancreas secrete?

Bicarbonate and enzymes

peppers are

vegetables

entire thumb

-1 oz of hard cheese -2 tbsp peanut butter or salad dressing

One Fist, cupped

-1/2 cup rice, pasta, potatoes -1 oz nuts, dried fruit

Strategies for choosing healthy meals when dining away from home

-Don't supersize -Think grilled, not fried -Hold the mayo -Split your order -avoid all you can eat restaurants -just say "no" -balance fast food meals w other foods -bring your lunch -choose grab and go foods

Sustainable Diets

Diets with low environmental impacts that contribute to food and nutrition security and to healthy life for present and futre generations.

The Mouth

Digestion begins here -Mechanical digestion (chewing) breaks down food physically -Saliva moistens food making it easier to swallow -Salivary amylase (ptyalin) begins the chemical breakdown of complex carbohydrates -Food bolus moves from the mouth to the esophagus

Which statement about energy metabolism is correct?

During an extended fast, fat reserves stored in fat cells provide energy for cellular processes.

What is one of the core elements of a healthy dietary pattern according to the Dietary Guidelines for Americans?

Eat a variety of protein foods, which includes seafood, lean meats, poultry, eggs, or beans.

Villi

a single sheet of cells and the sheet pokes out into millions of finger-shaped projections

Dietary reference intakes for fats

20 to 35 percent of total calories

A food labels says one serving contains 300 calories, 20g of total fat, and 8g of carbs. How many grams of protein does one serving contain?

22g

A food item has the following ingredients listed in this order: oats; brown sugar; flour; high fructose corn syrup; blueberries; and sucrose. How many sources of added sugars are in this food item?

3

Each gram of carbohydrates and protein consumed supplies your body with ________ calories.

4

Due to the liver nutrients leaving the digestive system via

blood

Energy-Yielding Nutrients

carbs, fats, proteins

What type of mechanical digestion occurs in the mouth?

chewing

Nutrients are then packaged as

chylomierons (cells w draw from it as it circulates throughout the body)

Rugae

deep folds that line the stomach

The ingredients list of items is in...

descending order of predominance by weight, the first ingredient makes up the largest proportion of all the ingredients in the food.

A typical volume leaving the large intestine might be 200 mL. If the volume exiting the large intestine were 408 mL, then it would most likely indicate a case of

diarrhea

There are separate recommendations made for..

different groups of people

Fats, carbs, and proteins are all high-energy organic molecules that can be oxidized for ...

energy (fuel)

Limit these nutrients

fats, cholesterol, and sodium

Fats are a source of _______ ________

fatty acids

Degenerative Disease

A chronic disease characterized by the deterioration of body organs as a result of misuse and neglect. Poor eating habits, smoking, lack of exercise, and other lifestyle choices/habits often contribute to degenerative diseases.

Diploma mills

A correspondence school that grinds out degrees to unqualified people for money

Variety

A feature of our diet with foods from the different food groups -Improves nutrient adequacy

Overnutrition

A form of malnutrition in which calorie or nutrient overconsumption causing disease or increased risk of disease

Nutrient Density

A measure of the nutrients a food supplies relative to the number of calories it provides -Whole foods, no added sugar/fat/sodium -High in amino acids

Healthy People 2030

A plan of action for health promotion and disease prevention -Sets health goals for the next 10 years -Broad goals to help all Americans by promoting healthy behaviors (Nutrition/Dietary Patterns/Eating for longevity)

Vitamins

A potent, indispensable compound that performs various bodily functions that promote growth and reproduction and maintain health.

Dietary Reference Intakes

A set of reference values for energy and nutrients that can be used for planning and assessing diets for healthy people

Structure/Function Claims

Describes the effect that a nutrient or dietary ingredient has on the structure or function of the body, but cannot mention a disease or symptom Ex: "Calcium builds strong bones" or "Probiotics help regulate your digestive system"

MyPlate

Designed to help consumers choose foods that supply a good balance of nutrients and it consumers choose foods that suplly a good balance of nutrients and it aims to limit dietary components often consumed in excess such as sat fats, trans fats, added sugar, and sodium in keeping with the us gov. dietary guidelines for Americans

Nutrition Facts Panel

Detailed breakdown of the nutritional content of a serving of food that must appear on virtually all packaged food sols in the U.S.

Products of liver metabolism

glucose, lipoproteins, and amino acids

Mucosa

innermost cells of the GI tract wall -Secretes gastric juices, digestive enzymes, and mucus

If your body doesn't use/ release the energy you've obtained from a food soon after you have eaten it, ...

it stores that energy, usually as body fat, for later use.

Liver cells process the nutrients and the nutrients...

leave the digestive system via lymph

Which macronutrients does bile breakdown/facilitate the breakdown of?

lipids

The human body is a host to a wide variety of

microorganisms (microbes)

Longitudinal and Circular muscles

move the food along the GI tract -Inner /mid layer

Nerve Cells in the hypothalamus generate...

nerve impulses to signal hunger to the conscious part of the brain

Vitamins are essential nutrients required in minute amounts are ______, meaning that they contain or are related to carbon compounds

organic

Mesentery

outer layer of GI tract wall -protects blood vessels, nerves, and lymphatic vessels -attaches the intestines to the abdominal wall

Beans are

protein

To determine credibility, look for ...

recent studies reviewed by experts in the field

Our diets are limited by the types of foods and amount of foods...

that are available through the food supply

Moderation

the attribute of a diet that provides no unwanted constituent in excess

Mateo is experiencing heartburn after eating a large meal. What portion of the digestive system may not be working properly?

the lower esophageal sphincter

After absorption in the small intestine, what components enter the large intestine?

Water, fiber, and minerals

What is left after the small intestine digests and absorbs the nutrients?

Water, indigestible fiber, and dissolved minerals

tip of thumb

1 tsb peanut butter or salad dressing

tip of pointer finger

1 tsp oil, butter, margarine, mayo

Anabolism

The building of body compounds Glucose to glycogen/fat amino acids to body fat/proteins Glycerol and fatty acids to body fat

Kim plans to eat one cup of cereal. She sees that one cereal shows 6 grams of fat per serving, and the other cereal has 4 grams of fat per serving. Her friend explains that this doesn't mean that 1 cup of the first cereal has more fat than 1 cup of cereal of the other cereal. What would account for this difference?

The cereals could show different serving sizes

Social Determinants of health

The conditions in the environments in which people are born, live, learn, work, play, worship, and age that affect a wide-range of health and quality of life outcomes and risks.

What part of the brain are hunger an appetite experienced under?

The cortex

one first, clenched

-8oz of milk or yogurt -1 medium fruit -1 cup fresh fruit or raw vegetables -2 oz of cooked cereal, pasta, or rice -1 oz of cold cereal

Factors that influence our food choices

-A consumers perception of the cost of various foods -Preferences, culture, political view, experiences, memories, traditions, allergies, and psychological needs

The large intestine (colon)

-About five feet long, the diameter is larger than that of the small intestine. -Bacteria in the large intestine breakdown and digest some of the fiber left over from carbohydrate digestion -Other bacteria synthesize vitamin K - primary functions include absorbing dissolved minerals and water, and then eliminating waste products.

Six Key Components that can help achieve a healthy lifestyle (ACCORDING TO MYPLATE)

-Activity -Variety -Proportionality -Moderation -Personalization

The ABC's for eating healthy

-Adequacy -Balance -Calorie control -Nutrient Density -Moderation -Variety

Lifestyle and Healthy Habits

-Adequate sleep -Regular exercise -Stress management -Antibiotic use -Spaced out nutritious meals -No smoking

Tips for stocking a healthy home pantry

-Buy local foods and foods fresh in season -Shop from a list to help avoid overbuying unnecessary items -Read the ingredients list and nutrition facts label on packaged foods - use sell by and best if used by dates to ensure quality and freshness -shop the perimeter of the grocery store to find many fresh whole foods

The Six Classes of Nutrients

-Carbohydrates -Fats -Proteins -Vitamins -Minerals -Water

What is the digestive system composed of?

-Gastrointestinal tract -Liver -Pancreas -Gallbladder

two hands, cupped

1 serving (2 cups) of leafy greens

List four nutrients whose intakes are low enough to be of a public health concern in the US

-Vitamin D -Calcium -Potassium -Iron

Two classes of vitamins

-Water-Soluble vitamins (b vitamins and vitamin c) -Fat-Soluble (vitamins A, D,E and K)

nutrients leaving the digestive system via lymph

-monoglycerides- long chain fatty acids- triglycerides -Triglycerides, phospholipids, cholesterol- chylomicron -Vitamins A, D, E, and K

Dietary Reference Intakes for proteins

10 to 35 percent of total calories

Nutrition Facts Panel now includes...

Added sugars and total carbs

What is not considered a nutrient but still provides energy?

Alcohol

A registered dietitian has been hired by a school district to set up a nutrition program for breakfasts and lunches based on the DRIs. According to the recommendations in the text, how should the program be structured?

Base recommendations in groups by age and sex.

What of the following is an example of anabolism?

Amino acids to body proteins or fat

A researcher wants to study whether sugar causes hyperactivity in children. Which experiment would provide the most valid results?

An experiment with an experimental group that is given sugar, and a control group that is given no sugar

A registered dietitian recommends that a youth center provide snacks for the children after school, including peanut butter on celery, apples with caramel dip, broccoli with hummus, and yogurt with whole-grain cereal bits. The dietitian recommends that snacks should vary from day to day and should cover different food groups. Servings should be small. Which recommendation would be least beneficial due to the contribution of added sugars?

Apples with caramel dip

Catabolism

Breakdown of body compounds Glycogen to glucose Triglycerides to fatty acids Glycerol and protein to amino acids

How can an individual protect the environment with their food choices and practices?

Bring reusable containers when eating out and eat the leftovers later.

A registered dietitian is consulting with a company on how to deal with their short lunch breaks and prevalence of fast-food restaurants nearby. What advice would be most effective?

Bring your own lunch

What layout is most typical in grocery stores?

Broccoli and milk around the edges of the store, and dried basil and canned soup in a center aisle.

Food Hubs

Business or organization that comes out or actively coordinates distribution and marketing of locally or regionally produced foods from small-and-mid-sized producers to wholesalers

Evaluate nutrition information using what acronym?

CARS- Credibility, accuracy, reasonableness, and support

Get enough of these nutrients

Calcium, iron, fiber, vitamin d, folate, and potassium

What nutrient is a major fuel source that has 4 kcal per gram?

Carbohydrates

Salivary amylase begins chemical digestion of which nutrient in the mouth?

Carbs

Which macronutrients does saliva breakdown/facilitate the breakdown of?

Carbs

Nutrient Claims

Characterize the level of a nutrient in the food Ex: "fat-free" or "less sodium"

Health Claims

Characterize the relationship of a food or food component to disease. Ex: "Soluble fiber from oatmeal daily in a diet in low saturated fat and cholesterol may reduce the risk of heart disease."

Adequacy

Characterizes a diet that provides all the nutrients and energy in amounts sufficient to maintain health -Getting enough of each nutrient so that our body will perform properly

All nutrients leaving the digestive system by the way of blood are

Collected in thousands of capillaries in the membrane that supports the intestine. These converge into veins and then into a single large vein that carries nutrients into the liver

Gut microbiota

Collection of this varies by individual -Roles such as fiber breakdown and vitamin k synthesis

Energy

Comes from the digestion of carbohydrates, fats, and proteins. It makes fuel the body needs to perform various activities. -The capacity to do work, such as moving or heating something

Health Fraud

Conscious deceit practiced for profit, such as the promotion of a false or unproven product or therapy.

What action should you take in order to practice the diet-planning principle of moderation?

Eat mainly healthy foods low in saturated fat and added sugars, and have a treat on occasion.

Grazing

Eating small amounts of food at intervals throughout the day rather than or in addition to eating regular meals

Calorie Control

Ensures balance between energy we take in from food and energy we expend.

Your roommate enjoys food prepared by his grandmother, who grew up in Mexico. How are traditional foods eaten by individuals of a certain culture defined?

Ethnic foods

Most television commercials promote nutritious foods to both children and adults. (T/F)

FALSE

Nutrition facts panel contains nutrient information required by which government agency?

FDA

What is the most calorie-dense nutrient?

Fat

Which nutrient enters the lymph system before entering the bloodstream?

Fat-soluble vitamins

Prebiotics

Fermentable dietary fibers -Short chain fatty acids -Health benefits

Water

Fluid that provides the medium for life processes -Transports hormonal messages from place to place -Each day your body loses water in the form of sweat and urine.

Some geographic areas have limited access to affordable, fresh, and healthy food. What are these geographic areas called?

Food deserts

Empty Calories

Foods or drinks that just add calories to out diet, not nutrients

MyPlate provided a visual reminder of a key nutrition principle:

Fruits and vegetables form the foundation of a healthy diet and should fill at least half of a plate at every meal

Sources of prebiotics

Garlic, onions, leeks, bananas, -Most fiber rich plant foods

Logan is 68 years of age and regularly sees a dietitian to ensure he is eating well. At today's visit, he complains of constipation, but is unsure what steps to take to have more frequent bowel movements. What should his dietitian recommend to alleviate constipation?

Increase both physical activity and fiber intake

Javier a 30-year-old male, is concerned about being diagnosed with diabetes because of his family history. Based on dietary recommendations, what habit would be most effective in reducing his risk?

Increase fiber intake by eating legumes and whole grains

Ken, who generally tries to eat healthy food, is in a hurry at lunch and must stop at a fast-food restaurant. Which food choice would you recommend he make at a fast-food restaurant?

Grilled hamburger w/ tomato, ketchup, and mustard

What type of claim is "Adequate calcium as part of a healthful diet, along with physical activity, may reduce the risk of osteoporosis in later life."?

Health Claim

What type of claim is "Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors"?

Health Claim

Quackery

Health fraud; a quack is a person who practices health fraud

Diseases related to malnutrition in the form of overnutrition include:

Heart disease, some types of cancer, stroke, and diabetes.

Food Labels

Help with understanding the nutrients a food supplies or lacks

Which menu item is not considered a nutrient-dense protein source?

Hot dog

Discretionary Snacking

The balance of calories remaining in a person's energy allowance, after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of nutrient-dense foods

Your friend is attempting to add more fiber and noticed that some products claim they are "high-fiber." If a food product claims it is "high-fiber," what does that indicate for the fiber content in the food?

It has 5 grams or more per serving.

What enzyme is produced in the body to breakdown the lactose in milk and may be lacking in someone who is lactose intolerant?

Lactase

Which dietary goal is a registered dietitian most likely to suggest when helping a client use MyPlate for meal planning?

Let fruits and vegetables make up half of your plate.

Probiotics

Live microorganisms -Yogurt and kefir with active, liv cultures -pickled veggies, kimchi, sauerkraut -Tempeh and miso -Supplements -Safe for most -Efficacy for some conditions

Rules of thumb proportion

Look at picture

What nutrients are sometimes an environmental contaminant that can disrupt body functions?

Minerals

Your friend has heard about the benefits of probiotics and asks if you have any recommendations of foods that are good sources of probiotics. Which foods would you recommend?

Miso, sauerkraut , and yogurt

Moderation

My plate helps identify foods and calories obtained from empty calories

Proportionality

Myplate illustrates the 5 food groups using a familiar mealtime visual, a place setting

Do vitamins and minerals supply calories? If not, why?

NO. They regulate the release of energy and other aspects of metabolism.

Minerals

Naturally occurring, inorganic compounds, some of which are essential nutrients, serve as structural components of the body and are used in many vital body processes.

Food Swamps

Neighborhoods with large numbers of unhealthy eating options

The Esophagus

No digestion, just transportation -Sphincter opens at the BOLUS to enter -Peristalsis moves food bolus down to the esophagus to the stomach -Lower esophageal sphincter opens to pass the bolus to the stomach and closes to protect against stomach acid splashing into the esophagus

What type of claim is "no sugar added"?

Nutrient claim

Essential Nutrients

Nutrients that the body MUST get from food because it cannot make them. They are indispensable to life processes.

Food labels with sayings like "Natural, satisfaction guranteed", are examples of ...

Nutrition quackery

Phytochemicals

Physiologically active nonnutritive compounds found in plants that confer color and other characteristics -Provide health benefits

Based on research, what type of foods would a registered dietitian recommend to reduce the risk of developing heart disease, stroke, diabetes, and other chronic diseases?

Plant foods

Liver

Produces bile, which neutralizes chyme in the intestinal tract, emulsifies fat globules, and aids in the absorption of fat soluble vitamins. -Determines the metabolic fate of every nutrient

Balance

Promotes adequacy in the diet- a diet that provides harmony among the foods

Which nutrient forms part of body structures like muscle and skin?

Protein

Which macronutrients does pancreatic juice breakdown/facilitate the breakdown of?

Proteins, Carbs, lipids

Sonia walks by a bakery and smells freshly baked cookies. She decides to buy a couple and eat them right away. What was her decision influenced by when she was walking by the bakery?

Psychological creation of appetite based on smell

How can individuals promote sustainability on the food system?

Purchasing produce from a local farmers market

Which source would present the most reliable information on nutrition?

Registered dietitian nutritionist

Based on the Healthy People 2030 initiative, what is one change that should be made in school cafeterias?

Removing soda pop from the lunchroom

Which recommendation is in accordance with the Dietary Guidelines for Americans?

Replace beverages that have added sugars with water and beverages that do not have added sugars.

What food provides the most energy per gram?

Salad dressing

What type of claim is "Improves memory"?

Structure-function claim

What type of claim is "Omega-3 fatty acids promote eye and brain health"?

Structure-function claim

Antioxidant

Substances , such as vitamins, that are "anti-oxygen", they help prevent damage done to the body as a result of chemical reactions involving oxygen

Nutrients

Substances obtained from food and used in the body to promote growth, maintenance, and repair

What might a person whose greatest motivation in dietary choices is convenience be most likely to eat?

TV dinner

Adequate Intakes

The average amount of a nutrient that appears to be adequate for individuals when there is not sufficient scientific research to calculate an RDA . -The AI exceeds the EAR and the RDA

Recommended Dietary Allowance (RDA)

The average daily amount of a nutrient that is sufficient to meet the nutrient needs of nearly all healthy individuals of a specific age and gender

Malnutrition

The impairment of health resulting from a relative deficiency or excess of food energy and specific nutrients necessary for health.

Which organ is the first to receive nutrients absorbed from the digestive tract?

The liver

Tolerable Upper Intakes Levels (UL)

The maximum amount of a nutrient that is unlikely to pose any risk of adverse health effects to moth healthy people. The UL is not intended to be a RECOMMENDED level of INTAKE

Hunger

The physiological drive/need to find and eat food, experiences as an unpleasant sensation

Appetite

The psychological desire to find and eat food, experienced as a sensation, often in the absence of hunger -Emotional response to the sight, smell, thought, or taste of food that initiates or delays eating

Sustainability

The shaping of economic and social systems to preserve natural resources and life through locally based, self-reliant food systems

Nutrition

The study of foods, their nutrients and interactions in the body, and their influence on health and disease.

Metabolism

The sum of all the chemical and physical reactions by which the body obtains and expends the energy from food or body stores.

Calories

The unit used to measure energy

Which nutrient facilitates the release of energy from food?

Vitamins

Which stomach secretion is matched correctly with its description?

Thick mucus- forms a protective barrier for the stomach lining

A registered dietitian would like to recommend that a client stay below a daily amount of sodium, based on dietary reference intakes. Which DRI should be used to obtain this information?

UL

Malik tries to meet his daily fruit and vegetable recommendation by eating the following every day: a banana at breakfast; an apple for mid-morning snack; a salad at lunch; an apple for an afternoon snack; and a salad at dinner. Which diet-planning principle needs to be addressed?

Variety

Antioxidant Nutrients

Vitamins and minerals that protect other compounds from damaging reactions involving oxygen by themselves reacting with oxygen

What three nutrients perform maintenance and repair and DO NOT yield energy?

Vitamins, minerals, and water

The Small Intestine

Where the most digestion and absorption occurs 3 Sections 1. Duodenum (digestion is most active here) 2. Jejunum 3. Ileum -20 feet long and small in diameter -the intestinal tract lining is composed of villi -Food is broken down into its nutrient components by pancreatic and intestinal enzymes -Nutrients are carried from the small intestine by blood and lymph to cells throughout the body

The accessory organs contribute digestive juices through...

a common duct into the small intestine

Food group plan

a diet planning tool, such as myplate, that groups foods according to similar origin and nutrient content and then specifies the amount of food a person should eat from each group.