Chapter 1-3

Question 1

what are essential nutrients?

Answer 1

nutrients that the body can’t make on its own and when absent can cause deficiency diseases

Question 2

what is the dietary reference intake based on

Answer 2

1. recommended dietary allowances
2. estimated average requirement
3. adequate intake
4. tolerable upper intake level
5. acceptable macronutrient distribution range

Question 3

define recommended dietary allowances

Answer 3

the amount of a nutrient that a person you age and sex needs to decrease the risk of a chronic illness

Question 3

define estimated average requirement

Answer 3

the amount of a nutrient 1/2 the population needs to meet the basic requirements

Question 3

define adequate intake

Answer 3

amount of a nutrient most people in a population consume, this is helpful for when there is not enough data to establish RDA for the nutrient

Question 3

what elements are carbohydrates composed of

Answer 3

carbon, hydrogen, and oxygen

Question 3

define tolerable upper intake level

Answer 3

maximum amount of a nutrient someone should consume when UL is exceeded there are adverse effects

Question 3

define acceptable macronutrient distribution

Answer 3

recommended percentage of intake for energy-yielding units (carbs, lipids, proteins)

Question 3

what is the main function of carbs

Answer 3

to provide energy to the body

Question 4

305 g/day is the

Answer 4

median intake of carbs for males 20+

Question 4

130 g/day is the

Answer 4

average minimum amount of carbs to fuel the brain in adults and children

Question 4

288 g/day is the

Answer 4

median intake of carbs for adults, children, and females in the same age range

Question 5

what is the acceptable macronutrient distribution range for carbs

Answer 5

45% to 65% of of calories

Question 5

carbs give energy for

Answer 5

cellular work, regulating protein and fat metabolism, the brain and the nervous system need carbs for maximum efficiency

Question 6

what is the protein-sparing effect

Answer 6

when there is an adequate amount of protein that spares protein from being used for essential functions

Question 7

what are the types of carbohydrates

Answer 7

monosaccharides
disaccharides
polysaccharides

Question 8

what are monosaccharides and give examples of them

Answer 8

simple sugars
glucose (corn syrup)
fructose (fruit)
galactose (found in milk)

Question 9

what are disaccharides and give examples of them

Answer 9

simple sugars
sucrose (table sugar)
lactose (milk sugar)
maltose (malt sugar)

Question 10

what are polysaccharides and give examples of them

Answer 10

complex sugars
starches (grains, root vegetables)
fibers (whole grains, fruits, vegetables)
glycogen

Question 11

what is the function of monosaccharides

Answer 11

give basic energy to cells

Question 12

what is the function of disaccharides

Answer 12

give energy, aids calcium and phosphorus absorption (lactose)

Question 13

what is the function of polysaccharides

Answer 13

energy storage (starches) digestive aid (fiber)

Question 14

the body digests _____% of starch within __ to __ hours primarily in the _____

Answer 14

the body digests __95__% of starch within 1 to 4 hours primarily in the small intestine

Question 15

how does starch get digested in the small intestine

Answer 15

it uses pancreatic amylase to convert the polysaccharide to a disaccharide

Question 16

where is glycogen stored

Answer 16

in the liver and muscles

Question 17

glycogen is a vital source of backup energy and is available in an unlimited or limited supply

Answer 17

limited supply

Question 18

how are glucose levels maintained in between meals

Answer 18

glucose gets released through the breakdown of liver glycogen

Question 19

what does elevated glucose levels cause

Answer 19

the release of insulin from the pancreas

Question 20

how does glucose get released into the blood

Answer 20

the liver converts fructose and galactose into glucose which is then released into the bloodstream which will then elevate the blood glucose levels

Question 21

what happens after insulin is released from the pancreas

Answer 21

glucose gets moved out of the bloodstream and into cells in order to meet energy needs

Question 22

how many cal/g does digestible carbohydrates provide

Answer 22

4 cal/g

Question 23

what is fiber important for

Answer 23

bowel elimination

Question 24

what lowers cholesterol and lessen the incidence of intestinal cancers

Answer 24

fiber

Question 25

what is the AI of fiber for males and females

Answer 25

38 g/day males 25 g/day females

Question 26

name and define the two types of protein

Answer 26

complete protein- from animal sources and soy, contains sufficient amounts of all nine amino acids incomplete protein- generally from plant sources, can contain an insufficient amount or number of amino acids which limits ability for protein synthesis

Question 27

what are complementary proteins

Answer 27

incomplete proteins that, when combined, provide a complete protein.

Question 28

is it necessary to eat complete and complementary proteins at the same time

Answer 28

no

Question 29

what are the three main factors that influence the body's requirement for protein

Answer 29

tissue growth needs quality of dietary protein added needs due to illness

Question 30

what is the RDA of protein

Answer 30

0.8 g/kg for healthy adults

Question 31

what percent of the total calories should protein be

Answer 31

10% to 35%

Question 32

underconsumption of protein can lead to

Answer 32

protein energy malnutrition (PEM)

Question 33

name two diseases caused by protein-energy malnutrition

Answer 33

Kwashiorko and Marasum

Question 34

name four sources of lipids

Answer 34

dark meat poultry skin dairy foods added oils

Question 35

name 4 functions of lipids

Answer 35

hormone production structural material for cell walls covering nerve fibers aid absorption of fat-soluble vitamins

Question 36

name the three types of fats

Answer 36

triglycerides phospholipids sterols

Question 37

what type of fat totals 95% of fat in food

Answer 37

triglycerides

Question 38

what type of fat is solid at room temperature and is typically found in animals

Answer 38

saturated fatty acids

Question 39

what type of fat is usually in plant sources and typically reduces health risks

Answer 39

unsaturate fatty acids

Question 40

how are essential fatty acids made

Answer 40

by breaking down fats supplied in the diet

Question 41

name two types of essential fatty acids and their function

Answer 41

omega 3 and omega 6 support blood clotting, blood pressure, inflammatory responses, and other metabolic processes

Question 42

why are phospholipids so important

Answer 42

they are a part of the cell membrane structure and transport fat-soluble substances across the cell membrane

Question 43

where are sterols found

Answer 43

in animal tissues

Question 44

are sterols essential

Answer 44

no, because the liver can produce enough on its own

Question 45

what happens when cholesterol is consumed in excess

Answer 45

builds up in the tissues causing congestion and increasing the risk of cardiovascular disease

Question 46

what is the percentage of total calories for lipids

Answer 46

20% to 30% 10% or less should come from saturated fat sources

Question 47

what is a low intake of dietary cholesterol associated with

Answer 47

decreased cardiovascular disease and obesity

Question 48

why do children under the age of two need a high intake of fat

Answer 48

to form brain tissue