Essentials of Human Nutrition Test 1(solved)

(calories per gram) CARBS - ANSWER 4 cal/g (calories per gram) FATS (LIPIDS) - ANSWER 9 cal/g (calories per gram) PROTEIN - ANSWER 4 cal/g (calories per gram) ALCOHOL - ANSWER 7 cal/g 5 characteristics ...

(calories per gram) CARBS - ANSWER 4 cal/g (calories per gram) FATS (LIPIDS) - ANSWER 9 cal/g (calories per gram) PROTEIN - ANSWER 4 cal/g (calories per gram) ALCOHOL - ANSWER 7 cal/g 5 characteristics of a healthy diet - ANSWER Variety Moderation Calorie Control Balance Adequacy 6 major nutrients - ANSWER Carbs Fats/lipids Protein Vitamins Minerals Water Energy-yielding nutrients - ANSWER Carbs, fats/lipids, and protein Helper (regulator) nutrients - ANSWER Vitamins, minerals, and water (CONVERSIONS) 3 teaspoons... 16 Tablespoons... 8 fluid ounces... 2.2 pounds... - ANSWER 1 Tablespoon 1 cup 1 cup 1 kilogram Stages of behavioral change (6) - ANSWER 1. Precontemplation (don't know, don't care) 2. Contemplation (wondering/thinking about it) 3. Preparation (deciding and getting ready to do it) 4. Action (actually doing it) 5. Maintenance (getting used to it, it becoming a habit) 6. Adoption (moving on) DRI - ANSWER Dietary Reference Intakes give recommendations for the safety zone (not too much, not too little) RDA - ANSWER Recommended Dietary Allowances not as much scientific research as AIs good for 98% of the population AI - ANSWER Adequate Intakes has more scientific research backing it up than RDAs good for 98% of the population EAR - ANSWER Estimated Average Requirements center of the bell curve, used to find AIs and RDAs UL - ANSWER Upper Limits more than this is a toxic level DV - ANSWER Daily Values used mostly as a means to compare DGA - ANSWER Dietary Guidelines for Americans 1. Balancing calories to manage weight 2. Foods and food components to reduce 3. Foods and nutrients to increase 4. Building healthy eating patterns AMDR - ANSWER Acceptable Macronutrient Distribution Range % daily calories that should come from each macronutrient AMDR for Carbs, Protein, and Fat - ANSWER CARBS = 45 - 65% PROTEIN = 10 - 35% FAT = 20 - 35% The Scientific Method - ANSWER Observation & Question Hypothesis & Prediction Experiment Results & Interpretations If hypothesis supported --> theory, if not --> new observations and questions "High" - ANSWER greater than or equal to 20% DV "Good" - ANSWER 10 - 19% DV "Healthy" - ANSWER low in fat, saturated fat, trans fat, cholesterol, and sodium greater than or equal to 10% DV in vit A, vit C, iron, calcium, protein, OR fiber "Free" - ANSWER none, or trivial amount Nutrient Density - ANSWER ratio of nutrients to calories a way to measure nutrient richness, has nothing to do with who eats it or how much is eaten because it is a characteristic of the food itself Recommended amounts of food for 2400 calorie diet (fruits, vegetables, grains, meats/legumes, milk) - ANSWER Fruits....2 cups Veggies....3 cups Grains....8 oz. Meats/legumes....6.5 oz. Milk....3 cups (equivalents) 1 cup of FRUIT - ANSWER 1 cup fresh, frozen, or canned fruit 1/2 cup dried fruit 1 cup fruit juice (equivalents) 1 cup VEGETABLES - ANSWER 1 cup cut-up raw or cooked vegetables 1 cup cooked legumes 1 cup vegetable juice 2 cups raw, leafy greens (equivalents) 1 ounce grains - ANSWER 1 slice of bread 1/2 cup cooked rice, pasta, or cereal 1 oz. dry pasta or rice 1 cup ready-to-eat cereal 3 cups popped popcorn (equivalents) 1 ounce meat - ANSWER 1 oz. cooked lean meat, poultry, or seafood 1 egg 1/4 cup cooked legumes or tofu 1 Tbs peanut butter 1/2 oz. nuts or seeds (equivalents) 1 cup milk - ANSWER 1 cup milk, fortified soy milk, or yogurt 1.5 oz. natural cheese 2 oz. processed cheese (equivalents) 1 tsp oil - ANSWER 1 Tbs low-fat mayonnaise 2 Tbs light salad dressing 1 tsp vegetable oil 1 tsp soft margarine 2000 calorie diet is for.... - ANSWER sedentary women 19 - 25 years old active women 61+ years old sedentary men 61+ years old 2400 calorie diet is for.... - ANSWER active women 19 - 30 years old sedentary men 21 - 40 years old 3000 calorie diet is for.... - ANSWER active men 19 - 35 years old phytochemical - ANSWER compound of plants that confers color, taste, or other characteristics benefit of alcohol - ANSWER one drink a day will reduce the risk of heart diseases Mouth/salivary glands - ANSWER chews and mixes food with saliva donates a starch-digesting enzyme and a trace of a fat-digesting enzyme Esophagus - ANSWER passes food to stomach Liver - ANSWER manufactures bile, a detergent-like substance that facilitates digestion of fats Stomach - ANSWER adds acid, enzymes, and fluid churns, mixes, and grinds food to a liquid mass Gallbladder - ANSWER stores bile until needed Pancreas - ANSWER breaks down energy-yielding nutrients releases bicarbonate to neutralize stomach acid that enters small intestine Small Intestine - ANSWER secretes enzymes that digest carbohydrate, fat, and protein cells lining intestine absorb nutrients into blood and lymph Large Intestine (Colon) - ANSWER Reabsorbs water and minerals Passes waste (fiber, bacteria, any unabsorbed nutrients) and some water to rectum Complex carbohydrates - ANSWER long chains of sugar units arranged to form start or fiber Simple carbohydrates - ANSWER sugars, including both single sugar units and linked pairs of sugar units basic sugar unit is a molecule containing six carbon atoms, together with oxygen and hydrogen atoms glucose - ANSWER a monosaccharide used in both plants and animal tissues for energy necessary for the brain and for complete fat metabolism fructose - ANSWER monosaccharide (fruit sugar) galactose - ANSWER monosaccharide in lactose Three monosaccharides - ANSWER glucose, fructose, and lactose Three disaccharides - ANSWER sucrose (fructose and glucose) maltose (two glucoses) lactose (galactose and glucose) Enzymes that break down those three disaccharides - ANSWER sucrase maltase lactase Three polysaccharides - ANSWER starch (in plants) glycogen (in humans, in the liver and muscles) fiber (also in plants, doesn't get digested) Fiber recommendations what Americans actually get - ANSWER 19 - 50 year old females = 25 g/d males = 38 g/d American average intake = about 15 g/d Lactose Intolerance - ANSWER insufficient lactase to digest lactose Milk allergy - ANSWER immune response antibodies formed in reaction to absorbing undigested milk protein glycogen - ANSWER polysaccharide storage form of glucose in humans Glucagon - ANSWER hormone controls blood sugar Insulin v. Glucagon - ANSWER "In"sulin takes sugar out of blood and into cells = DECREASES BLOOD SUGAR Gluca"gon(e)" takes sugar out of cells and makes them gone, and into the blood = INCREASES BLOOD SUGAR Type 1 Diabetes - ANSWER Beta cells in pancreas that make insulin DIE, so they don't have insulin Type 2 Diabetes - ANSWER Beta cells are fine, so they have plenty of insulin, but the cells don't accept insulin--they're insulin-resistant related to obesity Exercise relating to Diabetes - ANSWER Regular exercise improves glucose uptake and helps with weight loss