Nutrition 101: Quiz 1 EXAM 52 Questions with Answers 2023,100% CORRECT

Nutrition 101: Quiz 1 EXAM 52 Questions with Answers 2023 What are the 6 major classes of nutrients? - CORRECT ANSWER Carbs, lipids (fats), proteins, minerals, vitamins, water Describe the 7 factors that influences our food choices - CORRECT ANSWER Taste, appearance, texture, cost, convince, culture, trends, advertising What is meant by referring to nutrients as Essential vs non-essential - CORRECT ANSWER Essential: NOT made in the body and MUST be consumed from food (vitamins & minerals) Non essential: Can be made in sufficient quantities in the body (cholesterol) Be able to calculate kcals coming from carbs, fats, and proteins in a given product as well as the percentage of total kcals coming from these macronutrients when given a food label - CORRECT ANSWER Check Water soluble vs fat soluble vitamins? - CORRECT ANSWER Water soluble: not stored in the body and need to be consumed daily (vitamin C) Fat soluble: are stored in the body (vitamins A, D, E, K) Function of minerals? - CORRECT ANSWER assist body processes and are essential to structure of tissue (bone & red blood cells) Major vs. Trace minerals? - CORRECT ANSWER major: need at least 100mg/day (calcium) trace: need less than 100mg/day (iron) What is important about water? - CORRECT ANSWER makes up the majority of body fluid NOT stored in the body, constantly flushed out Primary role of Carbs - CORRECT ANSWER primary energy source; quick and easy to break down (comes from nuts, fruits, veggies, bread) Primary role of Lipids - CORRECT ANSWER Provide energy to cells, another source of energy but unlike carbs, they are more complex and take longer to break down (comes from butter, oils) Primary role of Proteins - CORRECT ANSWER contribute to the basic building blocks of tissue (are also an energy source but definitely not primary) Body DOES NOT store protein Know which leading causes of death in the United States are related to nutrition (table 1.2) - CORRECT ANSWER Heart disease, Cancer, Stroke, Diabetes What sources of fuel do we use at high intensity exercise? - CORRECT ANSWER Carbs. They are quick & easy to break down Know the ABCD's of Nutritional status, and at least 2 examples of each - CORRECT ANSWER Anthropometric: #'s (Height, weight) Biochemical: Tests (blood, urine) Clinical: Observations (hair, fingernails, skin) Dietary Intake: 24hr diet recall, diet history What two national surveys discussed in class offer reliable nutritional research - CORRECT ANSWER NHANES & Framingham Heart Study Differences b/t 1994 & today in terms of food? - CORRECT ANSWER portion sizes have increased foods are more processed unhealthy foods are cheaper technology has increased which has affected how much people get out (kids & video games) more advertising for unhealthy foods (no such thing as a broccoli commercial) Name the steps in the scientific method for research - CORRECT ANSWER ? What are the '4 pillars' to a healthy diet - CORRECT ANSWER Balance, Variety, Moderation, & Adequacy Describe Balance - CORRECT ANSWER healthy proportion of nutrients to maintain health balancing what you eat, how much, when Describe Variety - CORRECT ANSWER varying the foods you eat by mixing different food groups and foods within each group no food/food groups has every nutrient you need to be healthy-so you need to mix it up Describe Moderation - CORRECT ANSWER reasonable (but not excessive) amounts of food & nutrients ALL foods in MODERATION can be included in a healthy diet Describe Adequacy - CORRECT ANSWER does it provide "enough" nourishment Describe the terms nutrient dense and energy dense - CORRECT ANSWER Nutrient dense: amount of nutrients vs. amount of calories Nutrient dense foods are high in nutrients and low in calories (veggies & whole grains) Energy dense foods: calories vs. weight of food (grams) Know each of the 6 DRI's, their abbreviations, and use/purpose - CORRECT ANSWER EAR, RDA, AI, UL, AMDR, EER Estimated Average Requirement (EAR) - CORRECT ANSWER amount of a nutrient estimated to meet the needs of 50% of people in a certain group used to calculate RDA Recommended Dietary Allowance (RDA) - CORRECT ANSWER amount of a nutrient estimated to meet the needs of almost everyone in a certain group Adequate Intake (AI) - CORRECT ANSWER Average amount of a nutrient that should be consumed (just for micronutrients) Tolerable Upper Intake Level (UL) - CORRECT ANSWER Most amount of a nutrient that should be consumed (just for micronutrients) Acceptable Macro-nutrient Distribution Range (AMDR) - CORRECT ANSWER Recommended range of carbs, fats, & proteins as a percent of total energy Carbs: 45-65% Fats: 20-35% Proteins: 10-35% Estimated energy requirement (EER) - CORRECT ANSWER how many calories you need daily (average daily intake predicted to meet the needs of healthy adults) What does EAR stand for? - CORRECT ANSWER Estimated Average Requirement What does RDA stand for? - CORRECT ANSWER Recommended Dietary Allowance What does AI stand for? - CORRECT ANSWER Adequate Intake What does UL stand for? - CORRECT ANSWER Tolerable Upper Intake Level What does AMDR stand for? - CORRECT ANSWER Acceptable Macro-nutrient Distribution Range What does EER stand for? - CORRECT ANSWER Estimated Energy Requirement Be able to describe MyPlate; purpose, and overall concept - CORRECT ANSWER My plate is an interactive site to summarize guidelines to healthy living purpose is to balance kilocalories enjoy food but eat less avoid eating oversized portions promotes proportionality 5 food categories at Myplate - CORRECT ANSWER Fruits Grains Proteins Veggies Dairy Be able to calculate the AMDR for carbs, fats, and proteins, when given the total kcals needed per day for an individual (page 47) - CORRECT ANSWER Carbs: 45-65% Fats: 20-35% Proteins: 10-35% Recommended range for Carbs - CORRECT ANSWER 45-65% Recommended range for Fats - CORRECT ANSWER 20-35% Recommended range for Proteins - CORRECT ANSWER 10-35% What 5 features must be on the label of a food product? - CORRECT ANSWER name of food net weight of food name of manufacturer/distributor address of manufacturer/distributor list of ingredients in order of weight Know the regulations for labeling terms (table 2.10) - CORRECT ANSWER new proposed label is easier to read What are macro nutrients? - CORRECT ANSWER give calories, are bigger, and you need more of them CARBS, LIPIDS (FATS), PROTIENS What are micro nutrients? - CORRECT ANSWER don't give calories, are smaller, and you need less of them VITAMINS, MINERALS What is nutrition? - CORRECT ANSWER Science that studies how nutrients nourish the body and affect body functions How many kcals come from each macro nutrient? - CORRECT ANSWER Carbs: 4 kcal/gram Fats: 9 kcals/gram Proteins: 4 kcals/gram {not a maco nutrient, but alcohol is 7 kcals/gram} What elements make up Fats? - CORRECT ANSWER Carbon, hydrogen, oxygen What elements make up Carbs? - CORRECT ANSWER Carbon, hydrogen, oxygen What elements make up proteins? - CORRECT ANSWER Carbon, hydrogen, oxygen, nitrogen What is special about the makeup of minerals? - CORRECT ANSWER No carbon center, just the element