Test 1
How many calories is the Daily Values based on?
2000 calories
A food is considered a low source of a nutrient if is has ____% or less of the daily value. It is considered a high source of the nutrient if it has ______% or more.
5% 20%
GERD
A chronic condition characterized by frequent heartburn that can damage the esophagus.
Epiglottis
A flap of tough tissue that prevents the food from entering the larynx and trachea
Bolus
A mass of food that has been chewed, moistened, mixed with saliva, and swallowed
Chyme
A semiliquid mass that forms when food mixes with gastric juice
What factors are considered when estimating energy requirements?
Age, gender, weight, height, & level of physical activity
Energy Control
Calories consumed = basic energy needs + calories from activity. Energy control is necessary for a healthy weight.
How many calories per gram does each of the energy-yielding nutrients and alcohol provide. Know how to calculate total energy available from foods and percentage of calories based on this information.
Carbohydrate: 4 kcal/gram Protein: 4 kcal/gram Fat: 9 kcal/gram Alcohol: 7 kcal/gram *not considered a nutrient
What are the Acceptable Macronutrient Distribution Ranges (AMDR)? Know how to calculate recommendations based on caloric levels.
Carbohydrates: 45-65% of total calories Fat: 20-35% of total calories Protein: 10-35% of total calories
What is the autoimmune disease in which the protein gluten cannot be absorbed; results in damage to the small intestine and poor absorption of nutrients? What are the signs and symptoms of this disorder? What is the treatment? Be able to identify examples of foods they should avoid?
Celiac disease: an autoimmune disease characterized by damage to the small intestine and poor absorption of nutrients in response to foods that contain gluten Gluten: type of protein found in wheat, barley, rye, and triticale grains Damage to small intestine means less (or no) nutrient absorption which can result in: Anemia, osteoporosis, liver disease, and intestinal cancer Signs: abdominal bloating, chronic diarrhea, weight loss, poor growth (children) Treatment: a gluten free diet
What are the six classes of nutrients? Which ones are energy-yielding?
Classes: Carbohydrates, protein, vitamins, minerals, lipids (fat), water Energy yielding: protein, fats, carbohydrates
Balance
Combination of foods for adequate nutrients and calories. (Examples: milk provides calcium and protein, fruit provides vitamins and fiber, fish provides protein and iron). One type of food will not provide all nutrients.
_____________ is infrequent bowel movements and feces that are difficult to eliminate.
Constipation
Moderation
Consumption of nutrient dense foods most of the time and consuming foods that are not nutrient dense, but may be enjoyable, only occasionally
Understand the different categories of the Dietary Reference Intakes (DRI)
DRI: set of nutrient intake values for healthy people in the US & Canada Estimated average requirements (EAR): the estimated average amount needed for a certain population; not very useful Recommended dietary allowances (RDA): recommended minimum that allows 98% (test question) of the population to achieve their required intake; has a lot of supporting evidence Adequate intakes (AI): same as RDA, but don't have as much evidence Tolerable upper intake levels (UL): maximum tolerable intake level; too much = toxic Chronic Disease Risk Reduction: intakes that might reduce the risks of chronic diseases
Why are foods such as cream cheese, cream, and butter not included in the dairy food group?
Dairy foods include milk and products made from milk that retain their calcium content like cheese, cottage cheese, ice cream, etc. Cream cheese, cream, and butter aren't included because they lack calcium. They're put in the solid fat group
What are the subgroups of vegetables and what major nutrient does each subgroup provide?
Dark green: folate Red and orange: vitamin A Legumes (beans and peanuts): iron and protein Starchy: carbohydrates Other: fill in the gaps and more
What is the definition of diet?
Diet: foods & beverages a person normally consumes
What are the Dietary Guidelines for Americans? How often are they revised?
Dietary Guidelines for Americans: evidence-based guidelines used to develop federal food, nutrition, and health policies and programs Revised every 5 years
What is energy density? Know how to identify energy dense foods.
Energy density: a measure of energy a food provides relative to the weight of the food (kcal/gram) Fat is the most energy dense** it has more calories and provides more energy per gram than carbs or protein
Adequacy
Enough calories (energy) and nutrients to support health
Whole grain: must have the bran, endosperm, and germ Refined grain: has been milled so the bran and germ has been removed
Enrichment: the addition of specific amounts of iron and the B vitamins thiamin, riboflavin, niacin, and folic acid to specific refined grain products Fortification: the addition of nutrients to any food that did not have the nutrient
What is the definition of essential nutrients?
Essential nutrients: must be brought in from one's diet; the body can't make them
What is a Vegan diet?
Excludes all animal-derived foods
What are the nutrients of public concern in the United States?
Fiber, Vitamin D, Calcium, and Potassium We need more vegetables, fruits, whole grains, seafood, and milk products We need less sodium, saturated fat, trans fat, refined grains, and added sugars
What does it mean for research to be peer reviewed?
Findings from research studies should undergo peer reviews by other scientist
What is the treatment for mild vomiting and diarrhea?
Fluid and electrolytes need to be replaced
Bile
Fluid that is produced in the liver and stored in the gallbladder until it is needed to emulsify fat for digestion and absorption
Understand the concept of nutrient density and determine which foods are more nutrient dense than others.
Foods are more nutrient dense when they have more nutrients in fewer calories; foods that deliver the most nutrients for the least food energy
What are the 5 major food groups?
Fruits, grains, vegetables, proteins, dairy
What is Gastroesophageal reflux (GERD) and what causes it to occur? How can heartburn be prevented for someone who frequently experiences it?
GERD: a chronic condition characterized by frequent heartburn that can damage the esophagus Prevention: not overeating at meals, avoid smoking, lose excess body weight, avoid foods that trigger episodes (tomato based, chocolate, fatty foods, alcohol, peppermints)
Gastric Glands release secretions that function in the stomach. What secretion protects stomach mucosa from HCl, disease-causing bacteria and enzymes? What secretion denatures proteins, activates enzymes that breakdown fat and protein, and destroys many food-borne microbes?
Gastric juice is a collection of stomach secretions that includes mucus, HCl, intrinsic factor, and digestive enzymes Mucus: protects stomach mucosa from HCl, enzymes, and disease-causing bacteria Hydrochloric acid: creates an acidic nature causing the denaturing of proteins, activation of enzymes that break down fat and protein, and the destroying of many food-borne microbes
What does a healthy eating pattern emphasize when it comes to choosing foods from each food group? Is there ever room for people to choose discretionary calories or empty-calorie foods?
Healthy eating pattern emphasizes nutrient-dense options within each food group
Which of the leading causes of death in the United States have a relationship to diet?
Heart disease, cancers, strokes, and diabetes
What is homeostasis and what systems in the body regulate homeostasis for the digestive system?
Homeostasis: stability of conditions within the body Endocrine and nervous systems coordinate all digestive processes
What is Irritable Bowel Syndrome (IBS) and what are the dietary treatments for this condition?
IBS: a condition characterized by intestinal cramps and abnormal bowel function Symptoms: diarrhea, rectal bleeding, fever, unintentional weight loss Treatments: stress management may help, avoiding personal trigger foods, potentially gluten free and low FODMAP diets are being studied
In what order must ingredients be listed?
In descending order of predominance by weight (most prominent ingredient listed first)
What are the nutrients that a poorly planned vegetarian diet might lack. What plant-based foods will provide those nutrients?
Iron: dark leafy vegetables, dried fruits, legumes Calcium: fortified juices, dark leafy vegetables, fortified soy milk, fortified soy products, nuts Zinc: whole grains, legumes, nuts, seeds, milk, cheese, yogurt Vitamin B12: seaweed, fortified cereals and milks
What are the accessory organs to the digestive system and what do they do to aid in digestion?
Liver: produces bile which is needed to emulsify fat Gallbladder: concentrates and stores bile; releases bile into the small intestine when fat arrives (we can still digest fat when the gallbladder is removed) Pancreas: produces digestive enzymes for the digestion of fat, protein, and carbohydrates; donates sodium bicarbonate to neutralize the chyme entering the small intestine from the stomach
What benefits might a plant-based diet supply?
Lower risks of chronic diseases such as obesity, type 2 diabetes, hypertension, certain cancers, healthier/lower body weight
Saliva is a watery fluid that contains mucus and a few enzymes. What is the enzyme in saliva that begins starch digestion? What is the enzyme secreted in saliva that begins fat digestion (inactive until it reaches the stomach)?
Lysozyme: enzyme in saliva that can destroy some bacteria that are in food or the mouth Salivary amylase: enzyme in saliva that begins starch digestion Lingual lipase: enzyme secreted in saliva that begins fat digestion (inactive...)
Which nutrients are classified as macronutrients? Micronutrients?
Macronutrients: water, carbohydrate, fat, & protein are macronutrients because the body requires large amounts of these · energy released is measured in kilocalories (commonly referred to as calories) Vitamins, minerals, & water don't yield energy. Vitamins and minerals are micronutrients because they're only required in small amounts
What is malnutrition? Be able to identify examples of malnourishment
Malnutrition: caused by excess or deficient food energy or nutrient intake, or by an imbalance of nutrients Overnutrition: excess energy/nutrients Undernutrition: deficient energy/nutrients
Be able to identify the different types of claims on a label and how closely the FDA regulates the claims: Nutrient, Health, and Structure/function.
Nutrient content claims (regulated): statements that describe the quantities of nutrients in foods Health claims (regulated): statements that characterize the relationships between nutrients or other substances in foods and diseases Qualified claims - evidence supporting claim is limited Structure/function claims (no approval needed): statements that characterize the relationships between nutrients or other substances in foods and their roles in the body Must not mention a disease or symptom
What is the definition of Nutrition?
Nutrition: the study of nutrients and other substances in foods and the body's handling of them
What types of foods/nutrients do we tend to overeat in the United States?
Overeat: sodium, processed meats, red meats, sugar-sweetened beverages
What is a sore that occurs in the lining of the stomach or the upper small intestine? What are the major causes?
Peptic ulcer: a sore that occurs in the lining of the stomach or the upper small intestine Major causes: H. pylori bacteria infection, excessive anti-inflammatory drug use (ibuprofen, aspirin), rare disorder that causes excessive gastric acid production
What are prebiotics and probiotics? (test question about each of these, multiple choice)
Prebiotics: fibers and food components found in plant foods that beneficial bacteria in the large intestine use for fuel Probiotics: live organisms that promote good health for their human hosts (found in yogurt, kombucha, other fermented foods) Antibiotics: kill all bacteria, good and bad
What are the benefits of gastrointestinal microbes?
Produce several vitamins Synthesizes certain fats used for energy by cells of colon Reduced risk of heart disease, liver disease, and obesity
Enzyme
Protein that speeds up the rate of a chemical reaction without being altered in the process
What is a Registered Dietitian/Nutritionist and what are the requirements that must be met to become and RDN?
RD or RDN: college-trained healthcare professional who has extensive knowledge of foods & nutrition Requires Bachelor's degree, supervised practice program, national registration exam, and continuing education required to maintain certification
What should be done to gain confidence in making nutrition recommendations?
Research should be done over & over again with the same results to gain confidence about drawing conclusions & making recommendations
What does it mean to have a risk factor? Which risk factors are unmodifiable? Which risk factors are modifiable?
Risk factor: characteristic that is present that increases the likelihood of developing a disease Modifiable: diet, physical activity Unmodifiable: genetic factors,
What are the subgroups of the protein group?
Seafood (omega-3) Meats, poultry, eggs Nuts, seeds, soy (unsaturated fats)
Variety
Selection of foods from each food group and varying choices within groups. Different foods within groups contain different nutrients. (Example: strawberries (fruit) are rich in vitamin C while mangos (fruit) are rich in vitamin A).
Explain the plate method.
Shows what proportion of the food groups we should be consuming with meals. Half the plate should be fruits and vegetables
Although very little absorption takes place in the large intestine, what does get absorbed?
Some water and minerals
What are the different factors that influence food choice? Why is it important to realize why a person makes certain food choices?
Taste & preference, habit, ethnic heritage & regional cuisines, social interactions, marketing, availability, convenience, positive & negative associations, emotions (boredom, depression, anxiety, stress), values, body weight & health, nutrition (functional & fortified foods, whole foods, processed foods, ultra-processed)
What are the primary roles of the digestive system?
The breakdown of food into nutrients The absorption of nutrients The elimination of solid waste products
What method is used when researching nutrition information?
The scientific method
The major site of chemical and mechanical digestion is in what digestive organ?
The small intestine
Sphincters
Thickened regions of circular muscle that control the flow of contents at various points in the GI tract
T or F : There's always room to eat what you want as long as you do it in moderation
True
T or F: Obesity is an example of malnutrition
True
T or F: the internet is NOT a reliable source of information
True
Not much is left after going through the small intestine, but what does enter the large intestine after moving through the ileocecal sphincter?
Unabsorbed water, some minerals, and undigested remains of chyme
What types of foods/nutrients do we tend to undereat in the United States?
Undereat: nuts and seeds, seafood, omega-3 fats, vegetables, fruits, whole grains, and polyunsaturated fats
Nutrient Density
Variety and amount of nutrients in relation to calorie content (Example:1 cup watermelon: 45 calories and good source of vitamin C and fiber. It also contains potassium, copper, vitamin B5, and vitamin A.).
Though they don't provide energy, why are vitamins, minerals, and water essential to life?
Vitamins: facilitate the release of energy & numerous other activities in the body Minerals: some minerals serve as structure components; other vital roles such as water balance Water: provides the environment in which nearly all of the body's activities take place
Peristalsis
Waves of muscular contractions that help move material through most of the digestive tract
Explain the 5 W's to use when determining if nutrition information is reliable.
Who: who is responsible for the information? Are they qualified? Have experts reviewed the content for accuracy? When: when was the site updated? Nutrition is constantly changing and should be updated frequently Where: where is the information coming from? What kind of site is it (.com, .gov, .edu)? Why?: why is the site giving you information What?: what is the message and is it in line with other reliable sources
What are whole foods, processed foods, and ultra-processed foods? Give examples of foods in each category.
Whole foods: fresh foods that are minimally or completely unprocessed Ex. apple Processed foods: foods that have been intentionally changed by the addition of substances, a method of cooking, preserving, milling, etc. frozen fruit, pre-cut broccoli, Ultra-processed foods: foods that no longer resemble whole foods. They are often man made from numerous ingredients that are typically not used in kitchens Ex. spam, Cheetos
Why is it recommended to choose whole fruits (fresh, frozen, dried, canned) over fruit juice most often?
Whole fruits have no sugar added. Fruit juices lack fiber and don't satisfy hunger Frozen and canned fruits/vegetables are just as beneficial as fresh. There is little-no loss of nutrients when fruits/veggies are frozen or canned
What parts of a grain must be present for it to be considered a whole grain? What is a refined grain? What is the recommendation for choosing whole grains? Why are whole grains recommended over refined grains?
Whole grain: must have the bran, endosperm, and germ Refined grain: has been milled so the bran and germ has been removed
What is the function of the small intestine
absorbs vitamins/minerals, digests carbohydrates (villi absorb nutrients), digests fats
Villi are tiny, fingerlike projections of the small intestinal mucosa that are involved in digestion and nutrient ____________. Each villus has an enterocyte and microvilli that aid in the absorption process.
absorption
What is the function of the stomach
digestion of protein starts, slight fat digestion
What is the function of the mouth
digestion of starch
Tiny pouches that form in the wall of the colon are called _________. The condition called __________ occurs when they become inflamed.
diverticula diverticulitis
What is the function of the large intestine
fiber (we can't digest fiber), and water and some minerals are absorbed
Where is Fiber found
found in fruits, vegetables, beans and nuts
What causes constipation
lack of dietary fiber, low water intake, anxiety, depression, changes in typical routine
What is the definition of a nutrient requirement?
the lowest continuing intake of a nutrient that will maintain a specified criterion of adequacy
