Nutrition 112
Know what order the ingredients are listed on a label
Descending amount by weight
Know the 4 sections of the Dietary Reference intakes and what they represent Estimated Average Requirements (EAR): Recommended Dietary Allowances (RDA): Adequate Intakes (AI): Tolerable Upper Limits (UL):
EAR: Average amount of a nutrient that's sufficient for 1/2 th population RDA: Amount of a nutrient to meet needs of most healthy people (98% of population) AI: When insufficient evidence is present to determine an RDA UL: Point where nutrient is likely to be toxic, helps protect overconsumption, Max amount that appears to be safe for most healthy people
Know the following parts of the GI tract & their function: Epiglottis chyme villi microvilli
Epiglottis: closes to prevent food from entering the pharynx Chyme: bolus turns into a semi liquid mass villi: fingerlike projections on the folds Microvilli: Traps nutrients & transports to cells
Know what hormone is released when you are under stress to raise your blood glucose level
Epinephrine (adrenaline)
Know the major sphincter muscles
Esophageal: prevents contents in stomach from backing up to esophagus Pyloric: regulates the flow of partially digested food into s. intest ileocecal: Allow digested food materials to pass from s.intest. to L. intest. Anus: Maintain continence & keep stool in rectum/ muscle works together to eliminate stool from body
Know ex. of whole grains what % of your grain intake should be whole grains?
Ex. Oat Rice Whole wheat Barley corn percentge= 50% (1/2)
Which nutrients require greater time for digestion?
Fats
What food item is not digested in the S. Intest.?
Fiber
How might a high fiber diet help in weight management?
Foods rich in fiber tend to be low in solid fats & added sugars= delivers less energy per bite Fibers absorb water from digestive juices, they swell, creating feeling of fullness
What is fortification and enrichment
Fortification: Added nutrients than needed Enrichment: Nutrients added back in after protien
What is the sweetest simple carbohydrate?
Fructose
Know the major nutrients (notable nutrients) supplied by each of the food groups
Fruit: Falate, vitamin A & C, potassium, Fiber Veggies: Falate, vitamin A,C,K,E, magnesium, potassium, Fiber Grains: Folate,Niacin, Riboflavin, Thiamin, Iron, Magnesium,selenium,Fiber Protein: Falate, essential fatty acids, Niacin, THiamin, Vitamin B6 & B12, Iron, magnesium, potassium Milk/milk products: Protein, Riboflavin, Vitamin B12, calcium,potassium, Vitamin A &D, Oils: Vitamin E & Fatty acids
Know which hormone is released when blood sugar levels are low
Glucagon
Know what monosaccharide is in all 3 major disaccharides
Glucose
What is the primary storage form of carbohydrate in the body and where is it stored?
Glycogen stored in liver
Know the complex carbohydrates: Glycogen Starch Fibers
Glycogen- storage form of energy in body Starch- Storage form in plants Fibers- Provide structure in stems,trunks,roots,& skin of plants
Know how to avoid dental caries when eating sugary foods
Good oral hygiene & regular dental visits Drink fluoridated water Consume sugar & starches- containing food & beverages less frequently
Which food groups are consumed in amounts greater than the recommended by the USDA?
Grains
Identify which of the leading causes of death in the U.S are related to diet
Heart disease strokes diabetes mellitus
Know the components of a Nutrition Assessment
Historical info anthropometric measurements physical exam Laboratory test
Understand the 2 reactions: Hydrolysis Condensation
Hydrolysis- break a disaccharide into 2 Condensation- To make a disaccharide( link 2 monosaccharides)
What problems might inadequate fiber intake lead to
Increase risk of constipation diverticular disease Hemorrhoids
Know the basic characteristics of minerals
Inorganic Not energy-yielding 16 essential minerals Indestructive Stable to cook foods
What problems can chronic diarrhea &/or vomiting eventually result in?
Life-threatening dehydration loss of nutrients
Know what organ metabolizes drugs & alcohol
Liver
What's the first organ to receive carbohydrates absorbed from the intestine?
Liver
What's the primary organ that converts fructose to glucose following absorption?
Liver
Know the following food label terms: Lowfat: Low cholesterol: Low calorie: Less fat: Fat free:
Lowfat: 3g or less per serving Low cholesterol: 20mg or less Low calorie: 40 Kcal or less Less fat: 25% or less than comparison food Fat Free: less than .5 g of fat
Know which nutrients are the macronutrients and the micronutrients
Macro- Carbohydrates, Fat, Protein Micro- Vitamins & Minerals
Know the simple carbohydrates: Monosaccharides: 3 disaccharides and what they are composed of
Monosaccharides: Glucose Fructose Galactose Disaccharides: Maltose ( glucose+glucose) Sucrose ( glucose+Fructose) Lactose ( glucose+galactose)
Know the order food passes through the GI tract ( including the order of parts in s.intest)
Mouth, esophagus, stomach, s.intest., duodenum, jejunum, and ileum, L. intest., rectum, anus
Know The function of insulin
Moves glucose from the blood into the cells Helps cells to take in glucose to be used for energy
Be able to calculate the total kals of a food item
Multiply carbohydrates & protein by 4 Multiply Fat by 9 Then add up all answers together= total kcal
What are the red flags for identifying nutrition misinformation?
Not a dr. or dietitian who, what,when,where,why
What is an essential nutrient?
Nutrient the body doesn't make or make enough of must be supplied by food
Know the basic characteristics of vitamins
Organic Not energy-yield Essential Vulnerable to destruction
What's the therapy for constipation?
Plenty of water eat high fiber foods 30 min a day of physical activity
understand the role of the normal bacteria of the GI tract
Probiotic
Know the function of mucus in the stomach
Protect the walls of the stomach from high acidity
Who would be the most appropriate person to consult regarding nutrition information?
Registered Dietitian
Know where carbohydrate digestion and absorption take place
S. Intest.
Know which organs secrete digestive enzymes & what their secretions are
Salivary glands- saliva Gastric glands- Gastric juice Pancreas- Pancreatic juice liver- Bile Gallbladder- Bile Intestinal gland- intestinal juice
What hormone stimulates the pancreas to release bacarbonate?
Secretion
Know the different types of fibers and their characteristics
Soluble: GUm, Pectin, Psyllium dissolves in water fermented by bacteria in colon lowes blood cholesterol 7 blood glucose Insoluble: cellulose, lignin does not dissolve in water less readily fermented prevents diverticular disease, alleviates constipation
Know the physiological function of the following organs: Stomach S. Intest. pancreas Liver gallbladder L. Intest.
Stomach: Grinds& curns swallowed food, mixing it w/ acid& enzymes to form chyme S.Intest.: absorption of nutrients & minerals from food Pancreas: Secretes digestive enzymes & juices into duodenum Gallbladder: Store bile/contacts & squirts bile through bile duct into duodenum L. Intest.: Completes digestive process
What organ receives nutrients first when transported via the vascular system? Which nutrients?
The liver Water- soluble nutrients ( carbohydrates, protein, vitamins, & minerals) & smaller products of fat digestion
Know what the "daily values" are
% in 2,000 kcal diet, to meet needs of people (ballpark est. of nutrients in daily life)
What minerals must be listed on the package label as a % of the Daily Food Values?
Calcium Iron Potasium
By law, what is the serving size for a beverage on a food label?
1 cup, new law- individual discretion ( entire container)
know the 6 main diet planning principles
1) Adequacy 2) Balance 3)Kcalorie energy control 4) Nutrient density 5) Moderation 6) variety
What are the reasons people make food choices? Know examples from each category.
1) Personal preference 2) Social interactions 3) Ethnic heritage 4) Availability 5) Emotional comfort 6) values
Know which nutrients are the energy yielding nutrients
1) protein 2) carbohydrates 3) Fat 4) Alcohol
What are the 6 classes of nutrients?
1) water 2) Carbohydrates 3) Protein 4) Lipids 5) Vitamins 6) Minerals
Know the parts of a grain of wheat
1. Bran 2. Endosperm 3. Germ 4. Husk (chaff) Note: not in any order
Be able to calculate the fat, carbohydrates and protein percentage of a food item
Carbohydrates & protien- multiply by 4 then divide by total kcals Fat- multiply by 9 then divide by total kcals
Know the Acceptable Macronutrient Ranges (AMDR) for carbohydrates, proten, and fat
Carbohydrates 45-65% Fat 20-35% Protein 10-25%
How many Kcalories are in a teaspoon of table sugar
20 Kcal
Know the Daily Value for fiber based on a 2,000 Kcal diet
25g
What % of the days total energy intake should be from carbohydrates?
65%
Know the normal blood glucosoe range
70-99mg/dL
The RDAs designed to meet the needs of what % of the overall population?
98%
When the body is at rest, how long do typical body stores of glycogen last?
About a day
Kow the common GI problems
Choking Diarrhea Constipation Heartburn
What substance controls the release of bile into the S. Intest. ?
Cholecystokinin (CCK)
What nutrients are carried via lymph system?
Chylomicrons
Understand the components of a good research study: Control group: Randomized: Sample Size: Placebo: Double-blinded study:
Control group: Doesn't receive treatment Randomized: Randomly assign subjects to the experimental or control group Sample size: Must be large enough to detect differences Placebo: give subject false product to see if they say it worked or not Double-blinded study: Researcher & subject don't know who got the product
What is reflux? What structure prevents reflux of the stomach contents?
Backward flow sphincter
Know what helps break down some of the dietary fiber in the L. Intest.
Bacteria
Know the symptoms of lactose intolerance
Bloating Abdominal discomfort Diarreha
what part of the grain is richest in fiber?
Bran
What are the most highly fortified foods on the market?
Breakfast Cereal
Know which hormone is released when blood sugar levels are high
insulin
What 5 nutrients are enriched in grain products?
iron, niacin, thiamin, riboflavin, folate
Know the health benefits of fiber
protects against heart disease manages & helps prevent type 2 diabetes Enhance health of L. Intest. Protects against cancer of the colon and rectum helps maintain a healthy body weight
Know how many calories are provided by protein, carbohydrates, fat, and alcohol
protein- 4 kcal/g carbohydrates- 4 kcal/g Fat- 9 kcal/g Alcohol- 7 kcal/g
What are risk factors?
Tobacco Alcohol Pour diet/ inactivity ( condition of behavior linked to increase frequency of disease)
Know how to read a food label
Updated every 5 yr Nutrient claims, Health claims, function ( structure) claims (BY LAW) Based on 2,000 Kcal diet
How would you describe the acidity of the stomach?
Very High
What vitamins must be listed in the package label as a % of the Daily Food Values?
Vitamin D
Know the by-product of condensation of 2 molecules of glucose
Water
What nutrient is present in the highest amount in most foods and the human body?
Water
Which of the nutrients require the least absorption?
Water
Know the difference between whole wheat and refined white flour
Whole Wheat flour: Any flour made from entire wheat kernel Refined white flour: Finely ground endosperm enriched w/ nutrient bleached for whiteness
What does "nutrient density" mean?
a measure of the nutrients a food provides relative to the kcalories it provides, want most nutrients for the fewest calories
What is a phytochemical?
non-nutrient compounds found in plant-derived foods that have biological activity in the body
