NUTRITION FINAL EXAM 1 WITH COMPLETE AND ELABORATE ANSWERS

What is the difference between an essential and non essential nutrient? - answer-Essential: comes from external source (can't be made by other nutrients) Non essential: body make from nutrients in food What's the purpose of the Daily Reference Intakes (DRI's)? - answer-prevent toxicity, to get enough but not too much, aim for recommended daily allowance Name the six classes of nutrients: - answer-carbs (fuel source) lipid (fat) protein (make up bones, muscles and other tissues, energy) vitamins (vital to life, metabolic) minerals (no calories, growth/development) water (solvent, lubricant, temp/chemical processes) Macro vs micro nutrients - answer-macro: carbs, lipids, protein micro, vitamins, minerals, water Main function of carbohydrate - answer-source of fuel for the central nervous system and muscles during exercise Four types of fatty acids? - answer-saturated fats, trans fats, monounsaturated fats, polyunsaturated fats (essential) Two categories of vitamins? - answer-fat soluble and water soluble How are minerals categorized? - answer-major: 100mg Trace: 100mg What are functional foods? - answer-substances in addition to the vitamins and minerals in food that provide significant health benefits: phytochemicals: plants zoochemicals: animals How many calories per gram are in each macronutrient? - answer-carbs= 4kcal/g protein= 4kcal/g fat= 9 kcal/g 15g carb= 3g protein= 1g fat= - answer-15X4=60kcal 3X4=12kcal 1X9=9kcal Which chronic diseases does obesity increase the chance of acquiring? - answer-high total cholesterol/high triglycerides (coronary heart disease), type two diabetes, cancers, hypertension, sleep apnea, osteoarthritis How does the DSHEA classify nutritional supplements? What role does the FDA have in regulating supplements? - answer-classifies vitamins, minerals, amino acids and herbal remedies as "foods" prevents FDA from regulating them as heavily as additives for drugs Epidemiology - answer-study of diseases in populations Case-control study - answer-comparison of people who do and those that do not have a particular condition ex. people who have diabetes are overweight Cohort study - answer-researchers analyze data from a selected group of people at intervals over a certain period of time ex. Framingham heart study has followed 5,000 participants over the last 60 years and found those with high cholesterol more likely to have a heart attack Double blind study - answer-has an experimental group and a control group and subjects are randomly assigned so that neither researchers nor subjects know which group they're in Placebo - answer-fake, when a participant who wasn't receiving treatment but thought they were and reported feeling better Name some of the "red flags" when it comes to identifying questionable nutrition advice - answer-quick and easy fixes, natural, satisfaction guaranteed, one product does it all, time tested, paranoid accusations, personal testimonials, meaningless medical jargon When assessing your disease potential, what is the relationship between your relatives and your risk? - answer-risk increases if the relative is closer: highest risk if you have two first degree relatives with a specific disease, higher risk if disease developed in relative before age 50 What are the three components of a healthy diet? - answer-appropriate calorie intake, appropriate eating schedule, balanced diet What are the rules for combining balance and moderation? - answer-eating from all five food groups and choosing the more nutrient dense option, understanding the recommended portions Define nutrient density and empty calories - answer-nutrient density: small number of calories and lots of vitamins and minerals empty calories: sugars/fats, calories without nutrients that aren't fulfilling What are three tools the government provides to help guide healthy eating? - answer-Dietary guidelines, food labels, my healthy plate What nutrients are required to be listed on the food label? - answer-fats, cholesterol, sodium, fibers, sugars, carbs, protein, vitamin A and C, calcium, iron In what order are ingredients listed on food packaging? - answer-descending order by weight What are nutrient claims? Health claims? - answer-nutrient: low fat, reduced fat, low sugar health, heart healthy, reduces cholesterol List the five myplate food groups - answer-vegetables, grains, fruits, protein, dairy Best choices within each food group: - answer-grain (6-9): whole grains, corn, beans, peas fruits (3-5): fresh and frozen veggies(3+): fresh and frozen, bright colors dairy(3-4): skim or 1%, cottage cheese p