NUTRITION 100 Exam #1 Study Guide

Use the textbook and PowerPoint slides to complete the study guide. Exam #1 will consist of 50 multiple choice
questions. The exam will be taken at Pollock Testing Center.

What is Nutrition? Tools for Healthy Eating (Chapter 1 and 2)

1. Define nutrition: Nutrition is a science that studies how the nutrients and compounds in foods nourish and affect
body functions and health
2. List the six categories of nutrients. Carbohydrates, Protein, Fats, Vitamins, Minerals, Water
Which ones are energy-yielding? Carbohydrates, Proteins, Fats
3. Define macronutrient and micronutrient
Macronutrients - carbohydrates, fats, and protein—we need these in higher amounts in the diet. The energy-
containing essential nutrients that you need in higher amounts.
Micronutrients—the essential nutrients you need in smaller amounts; vitamins and minerals, these are equally
important to health
4. Define calories. the amount of energy needed to raise the temperature of 1 kilogram (1 liter) of water 1 degree
Celsius.
5. List the caloric values for carbohydrate, fat and protein. Carbohydrates 4 cal, Fats 9 cal, Protein 4 cal
6. Define essential and non-essential nutrients.
Essential – cannot be made by the human body so we must get these from our diet
Non-essential – can be made by the human body so its not necessary to get these from our diet because our
body can make them
7. What are the two government agencies that regulate nutrition information?
Food and Drug Administration (FDA)
Federal Trade Commission (FTC)
8. List the strategies to determine if nutrition information found on the Internet is reliable.
Look at who runs the site, who pays for the site, what is the purpose of the site, where does the information
come from, how is it selected, how current is it, how does the site choose links to other sites, what info is
collected about you and why, how does the site manage interactions with visitors
9. Define dietary reference intakes. Guidelines for intake of specific nutrients
10. Define the five values that the DRI’s encompass:
a. EAR, RDA, AI, UL, and AMDR.

EAR – Average amount of a nutrient known to meet the needs of 50 percent of individuals in the same age and gender
group
RDA – Average amount of a nutrient that meets the needs of nearly all (97 to 98 Percent ) individual
AI – Best estimate of the amount of a nutrient needed for good health. Used when there is insufficient data to determine
the EAR or RDA
UL – The highest amount of a nutrient that can be consumed without harm. Risk of toxicity with consumption above the
UL
AMDR – Guideline for intake of the energy-containing nutrients

Carbohydrates 45 to 65 percent of daily calories

Fat 20 to 35 percent of daily calories

Protein 10 to 35 percent of daily calories

11. What are the AMDR’s for carbohydrate, fat, and protein? See Above
 12. What are the Dietary Guidelines? (review the DG’s in your powerpoint slides)
Broad dietary and lifestyle advice, including:
•Balance calories with physical activity to manage weight
•Consume more of certain foods and nutrients such as fruits, vegetables, whole grains, fat-free and low-fat dairy
products, and seafood
•Consume fewer foods with sodium (salt), saturated fats, trans fats, cholesterol, added sugars, and refined grains
13. List and define the features of www.choosemyplate.gov.
SuperTracker- to track your diet, Daily Food Plan- to establish a dietary plan to accomplish certain goals, and
Food Groups- to distinguish certain types of food from one another.
14. List the food groups in MyPlate. Fruits, Grains, Vegetables, Protein, Dairy
15. Review and be able to interpret the information presented on a Nutrition Facts Panel
Serving size, Calories, Sugars, Daily values
16. Define daily values. What nutrients must a daily value be listed for?
DVs are ballpark reference levels to see how nutrients in foods fit into your overall diet. They are generally based
on 2000 calorie diet
and are for use on Nutrition Facts Panel only. Fat, cholesterol, sodium, carbs
a. What does it mean if a food provides 20% or more of the daily value for a nutrient?
High in nutrient
b. What does it mean if a food provides 10-19% of the daily value for a nutrient?
Good or adequate
c. What does it mean if a food provides 5% or less of the daily value for a nutrient?
Low
17. Define a nutrient claim. They identify the level of a nutrient in a food.
18. Define a health claim.
They identify a food-health relationship. Health Claims describe an association between a food or dietary
compound and a disease (prevention) or health condition.
19. Define a structure-function claim.
They link foods to body structure and/or function.Structure/function claims describe how a nutrient or dietary
compound affects body structure or function.
• Can be made without FDA approval.
• Cannot mention a disease or symptom.
20. Be able to identify a nutrient claim, health claim and structure-function claim.

21. Review the FDA’s proposed changes to the Nutrition Facts Panel.
Bigger lettering and bolding for calories, serving size, include added sugars
Healthy Choices, Meal Planning and Portion Sizes (PowerPoint from week 3)
1. Review key messages and statistics
Eating out accounts for 50% of food, Restaurant 23%, Takeout 17%, Convenience foods 25%
Fast food increased and home prepped meals have decreased
2. Understand portion distortion
Perception that large portions are appropriate to eat at one sitting, increase in portions served primarily in
restaurants
3. Review standard portion sizes for foods.
Pasta – clenched fist
Butter – fingertip
Cheese – two fingers
Ice cream – clenched fist
Palm – meat
Peanut B - tablespoon
4. Tips for right-sizing portions
Measure portions, don’t serve family size, no serving bowls on table, reasonable portion, smaller plates
5. Strategies for eating healthy while eating out
 Check menu before you go out, think about how hungry you are, control portions (split an entrée, half of meal
home)
6. 10 keys to cooking smart
Simple
Make room
Clean as you go
Everything in place
Own style
Go slow
Trust instincts
Organize recipes
Find joy
Plan
7. Tips for healthy eating on a budget
Don’t shop hungry
Use unit pricing

Digestion and Absorption (Chapter 3)

1. Define digestion.
Breakdown of foods into absorbable units using mechanical and chemical means
2. Define absorption.
Brings nutrients into the tissues for use by bodys cells
3. List actions that would be considered mechanical digestion.
Chewing, grinding, peristalsis (rhythmic muscular contractions that move food through GI tract)
4. Define peristalsis
rhythmic muscular contractions that move food through GI tract
5. Define chemical digestion.
Using digestive juices and enzymes to break down food into absorbable nutrients
6. Define hunger, thirst and appetite.
Hunger – physical need for food
Thirst – physical need for fluids
Appetite – psychological desire to eat or drink
7. Where does digestion begin?
Mouth
8. What are the functions of hydrochloric acid in the stomach?
Activates pepsin (pro digesting enzyme)
Kills bacteria
Enhance digestion
9. Where does the most digestion occur?
Small intestine
10. Know the absorbable components of carbohydrate, fat, and protein.
Carbs – mono and disaccharides
Fat – fatty acids and glycerol
Protein – amino acids
11. Review the anatomy of the small intestine
Villi and microvilli- small hair like substances on the surface that increase surface area
Blood vessels and lymphatic vessels- carry a fluid called lymph, pick up these absorbed nutrients and carry them
throughout the body
12. What is the role of the large intestine in digestion?
Absorbs water and some nutrients
13. What do the bacteria in the large intestine do?
 Produce vitamins, break down fibers, ferment undigested carbohydrates
14. What is the role of the liver in digestion?
Regulates metabolism of the macronutrients, stores some nutrients (glycogen) and produce bile
15. Define bile.
Breaks up fat droplets (enhances fat absorption), acts as an emulsifier
16. What is the role of the gallbladder in digestion?
Stores bile and releases it into the small intestine in response to fat ingestion, stores 1-2 ounces
17. What is the role of the pancreas in digestion?
Produces digestive enzymes, and sodium bicarbonate
18. Review the major organs and their functions within the GI tract (review table 6.1 on pg 6-8 of your text)
19. List the two systems that transport nutrients to the body after absorption.
Circulatory and lymphatic
20. Define the excretory system.
Eliminates waste from the circulatory system. Water and waste products from cells are filtered from your blood
in the kidneys and expelled from your body in urine
21. Define heartburn. List ways to treat this condition.
Heartburn is caused by HCl flowing from the stomach back into the esophagus or even throat
Avoid chocolate, fried foods, coffee, soda, smoking, alcohol, lose weight, antacids
22. Define a peptic ulcer. List ways to treat this condition.
Erosion of stomach lining caused by drugs alcohol or bacterium
Prescription drugs, dietary changes, limit alcohol, spicy and acidic foods
23. Define constipation. List ways to treat this condition.
Difficulty passing stool caused by slow movement of undigested matter in colon
High fiber, high liquid, exercise, OTC
24. Define diarrhea. List ways to treat this condition.

Passage of frequent water loose stools

drinking water

Carbohydrates and Diabetes (Chapter 4)

1. Carbohydrates provide 4 calories per gram.

2. AMDR for carbohydrate 45 to 65%

3. Carbohydrate terms/definitions and list specific names of each:
a. Monosaccharides simple carbs (fructose, glucose, galactose)
b. Disaccharides combinations of simple carbs (sucrose G & F, maltose Gl & Gl, lactose, Gl & Ga)
c. Polysaccharides complex carbs
d. Know which monosaccharides pair up to form each disaccharide
4. What are the recommended intakes for fiber (males and females)?
14- 18 years old- Males= 38, Females = 36
19- 50 years old- Males= 38, Females = 25
51- 70+- Males= 30, Females = 21
Pregnancy- Females= 28
Lactation- Females= 29
5. Identify food sources of fiber and strategies to increase fiber in the diet.
whole grains, whole-grain cereal, bran, oats, fruits, vegetables, citrus fruits, prunes, legumes, barley, brussels
sprouts, carrots
• Choose whole-grain cereals for breakfast or oatmeal
• Eat two pieces of whole fruit daily as snacks
• Use only 100% whole-wheat bread for your sandwich
• Layer lettuce, tomatoes, other veggies on your sandwich
• Eat a small salad with dinner nightly (remember to limit high fat salad dressing)
6. Know how to identify a true 100% whole grain bread
Whole grain stamp, whole wheat, whole grain, oats, brown rice
7. Be able to identify a healthy breakfast cereal and breakfast bar.
8. What are added sugars? What are naturally occurring sugars? (list some food sources of each)
Added sugars are sugars that manufacturers add to foods such as soda and candy, sweets (empty calories)
Naturally occurring sugars are found in foods such as fruit and dairy products. These tend to more nutrient-
dense and provide more nutrition (strawberries)
9. What is a whole grain?
made with or containing whole unprocessed grain.
10. What are the roles of insulin & glucagon in regulating blood glucose levels?
Insulin is a hormone produced by the pancreas which facilitates the body's ability to convert sugars into energy.
Insulin allows the cells of the body to make use of glucose available in the blood. Glucagon is also a hormone
produced by the pancreas. Glucagon is released when the body's blood sugar is too low
11. What is glycogen?
the form of glucose stored in humans and animals in the liver and muscle cells.
12. Define diabetes.
a disease in which the body cannot regulate blood glucose levels normally due to a lack of insulin, or insulin
resistance. In both type 1 and 2 diabetes, the bloodstream is flooded with glucose that can't get into the cells.
The body interprets this as fasting, and shifts into fasting mode. The liver then begins breaking down its glycogen
stores and making glucose from noncarbohydrate sources in an attempt to provide glucose for the cells. This
floods the blood with even more glucose. This triggers the body to call on fat reserves as a fuel source. The body
needs glucose to burn fat thoroughly. When glucose is unable to get into the cells, acidic ketone bodies build up
in the blood to dangerous levels, causing ketoacidosis which can cause nausea, confusion, and coma or death.
13. What is type 1 diabetes?
the body's immune system destroys cells in the pancreas that produce insulin.
14. What is type 2 diabetes? (What is the primary cause of type 2?)
Type 2 diabetes begins with insulin resistance, in which the pancreas produces insulin, but the person's cells do
not respond to the insulin when it arrives. In a sense, the cells put up a roadblock: insulin is available in the
blood, but the cell's decreased sensitivity to it means that they don't take in the glucose the way cells normally
do. Insulin resistance is the inability of the body's cells to respond to the hormone insulin. Primary risk for type 2
is being overweight or obese.
15. What are long-term health consequences of uncontrolled diabetes?
Nerve damage
Poor wound healing
Decreased immunity to infections.
Impaired vision
Dental problems
Kidney problems
Heart disease
Stroke
16. List strategies to manage both type 1 and type 2 diabetes.
eat healthy and diet/physical activity
17. List strategies to reduce risk of developing diabetes.
You can lower risk of developing diabetes by maintaining a healthy body weight, diet changes and regular
physical activity.
18. Review The Weight of the Nation segment and concepts. Bonus short: Obesity and Type 2 Diabetes.