Nutrition

Question 1

A(n) _____ is a substance in food that provides energy or material for growth,
maintenance, or repair.

Answer 1

nutrient

Question 2

_____ are nutrients, such as protein, that are required in large quantities; _____ are
nutrients, such as most vitamins, which are required in very small quantities.

Answer 2

Macronutrients; micronutrients

Question 3

Nutritional science is still young, and new _____, as well as new information about old
_____, is reported frequently.

Answer 3

nutrients; nutrients

Question 4

The _____ is the average daily nutrient intake meeting the needs of half the healthy
individuals in a given life stage and gender group (but insufficient for the other half).

Answer 4

Estimated Average

Requirement (EAR)

Question 5

The _____ is the average daily nutrient intake meeting the needs of nearly all healthy
individuals in a given life stage and gender group.

Answer 5

Recommended Dietary

Allowance (RDA)

Question 6

The _____ is the observed nutrient intake of apparently healthy people and is simply the
amount that is assumed to be enough. It is used when an RDA hasn’t been determined.

Answer 6

Adequate Intake (AI)

Question 7

The _____ is the highest average daily nutrient intake level that is thought to be safe for
almost all individuals in the general population.

Answer 7

Tolerable Upper Intake Level

UL

Question 8

There are four values commonly used to describe nutrient requirements in humans: EAR,
RDA, AI, and UL. As a group, these are referred to as the _____.

Answer 8

Dietary Reference Intakes

DRI

Question 9

All DRI measures are _____ values. The amount consumed on a(n) _____ may vary
without harm.

Answer 9

average; particular day

Question 10

DRI values are established for specific groups based on specific _____ if the nutrient
intake is insufficient: examples include normal growth for children, normal milk production
in new mothers, weight maintenance in adults, etc.

Answer 10

consequences which will be

observed

Question 11

_____ is perhaps the most fundamental macronutrient.

Answer 11

Water

Question 12

_____ is a macronutrient required to build and repair the machinery of the body; it is
broken down to its monomer units, amino acids, before it crosses the intestinal wall to
enter the body.

Answer 12

Protein

Question 13

_____ is a macronutrient which is used to provide energy, but which can only be stored in
limited amounts because it must be dissolved in large volumes of water.

Answer 13

Carbohydrate

Question 14

_____ is a macronutrient which provides large quantities of energy. In its absence, some
vitamins cannot enter the body. Some types are used as precursors to cellular molecules
and are _____ .

Answer 14

Fat; essential

Question 15

_____ are micronutrients which are required by various enzymes within the body in order
for them to function properly, or which participate in various cellular reactions. They are
_____ molecules.

Answer 15

Vitamins; organic

Question 16

_____ are nutrients whose functions include participating in cellular reactions, serving as
structural components of the body, serving as electrochemical energy reservoirs, and
participating in fluid balance.

Answer 16

Minerals

Question 17

_____ refers to a large group of organic macromolecules produced by plants and which,
when eaten, reach the human large intestine undigested. Most are carbohydrates with
molecular bonds which _____ by human enzymes.

Answer 17

Fiber; cannot be hydrolyzed

Question 18

_____ has only recently come to be considered a nutrient (and, by some authors, is still
placed in a non-nutrient category). Some types are used by symbiotic intestinal bacteria
as food, and others are required for normal intestinal function.

Answer 18

Fiber

Question 19

Some nutrients can be made by the human body if they are in short supply: for example,
some amino acids can be made by converting others. Such nutrients are called _____.

Answer 19

non-essential

Question 20

Humans lack the enzymatic machinery required to create some nutrients even if provided
with raw materials. These nutrients must be present in the diet if one is to survive, and are
called _____ nutrients.

Answer 20

essential

Question 21

There are 20 different amino acids encoded in DNA. Virtually all proteins in the human
body require _____ of these for their construction.

Answer 21

all 20

Question 22

Eleven of the twenty amino acids can be made by various human tissues from _____ and
_____ (which is available from other types of amino acids as well as other sources). Thus,
these eleven are _____ in the diet.

Answer 22

glucose; amino nitrogen; nonessential

Question 23

Nine of the twenty amino acids cannot be made by human enzymes, and must be _____.
These nine amino acids are _____ in the diet.

Answer 23

eaten; essential

Question 24

Of the essential amino acids, one - _____ - is only essential for infants. (Adults can
synthesize it.)

Answer 24

histidine

Question 25

Amino acids are obtained from the various types of _____ which we eat.

Answer 25

protein

Question 26

If one of the _____ essential amino acids is absent in a particular cell, protein synthesis will _____.

Answer 26

nine; stop

Question 27

The amount of protein that is required in the diet depends on its content of the _____. Enough protein must be eaten to ensure that _____ is consumed, even if large excesses of the others must be eaten at the same time.

Answer 27

essential amino acids; enough | of each one

Question 28

Protein is used as fuel _____, and so dietary protein requirements depend on caloric intake.

Answer 28

during food shortages

Question 29

Protein needs increase when _____.

Answer 29

new tissue must be built

Question 30

_____ refers to the state in which the amount of protein (as measured by amino nitrogen) eaten by an organism is equal to the amount excreted.

Answer 30

Nitrogen balance

Question 31

Proteins which contain all nine essential amino acids in the ratio needed by the human body are referred to as _____ proteins. Those in which one or more of the nine is missing are called _____ proteins.

Answer 31

complete; incomplete

Question 32

Protein in meat, fish, and eggs is _____. Protein derived from plants, however, is often _____ and so combinations of various plant proteins (for example, beans with _____) must be consumed by vegetarians if they hope to remain healthy.

Answer 32

complete; incomplete; rice

Question 33

Most fats in the diet are consumed as _____, which contain a glycerol backbone and three _____.

Answer 33

triglycerides; fatty acids

Question 34

Fatty acids differ from one another in terms of _____, and also in terms of the _____ and _____ of double bonds.

Answer 34

length; number; position

Question 35

The carbons in fatty acids are numbered, for physiological purposes, beginning with the carbon _____. This is used to describe the location of the double bond _____: for example, n-3 means that there is a double bond between carbons 3 and 4.

Answer 35

farthest from the acid group; | farthest from the acid group

Question 36

The _____ in a fatty acid is indicated by a number preceding a colon; the number of _____, by a number following a colon. For example, an n-3 18:2 fatty acid has _____ carbons and _____ double bonds. (Don't simply memorize the example!)

Answer 36

number of carbons; double | bonds; 18; 2

Question 37

_____ are fatty acids, or fats containing fatty acids, which do not contain any double bonds.

Answer 37

Saturated fats

Question 38

_____ are fatty acids which contain only one double bond.

Answer 38

Monounsaturated fatty acids | MUFAs

Question 39

_____ are fatty acids which contain several double bonds.

Answer 39

Polyunsaturated fatty acids | PUFAs

Question 40

``` _____ are fatty acids which contain one or more double bonds whose hydrogen atoms are across from (trans to) one another in relation to the double bond. Humans have _____ these fats, and they've been associated with a high risk for heart disease. ```

Answer 40

Trans fats; difficulty | metabolizing

Question 41

Humans are unable to create _____ and _____ fatty acids, and so they need to consume them in their diet.

Answer 41

n-3; n-6

Question 42

Other ways of describing the position of double bonds in fatty acids also exist: instead of 'n-3,' one could also write _____ 3, or _____ 3.

Answer 42

omega; v

Question 43

Essential long chain fatty acids have _____ carbons; short chains, of course, have fewer.

Answer 43

20-22

Question 44

Long chain n-3 fatty acids are most easily found in _____; both short chain n-3 and n-6 fatty acids are found in several vegetable oils, including _____ and _____ oils, and nuts.

Answer 44

fish; canola; soybean

Question 45

Although cholesterol is a lipid found in animal products which we eat, 85% of the cholesterol in our blood is _____.

Answer 45

made by our own cells

Question 46

Fats in the bloodstream, since they are not soluble in water, do not simply float freely: instead they are bound to proteins and surrounded by polar phospholipids. These fatprotein combinations are called _____.

Answer 46

lipoproteins

Question 47

Since fat is less dense than protein, the more fat there is in a lipoprotein, the less dense it is. Thus, lipoproteins in the blood which are carrying a VERY large amount of lipid are called _____.

Answer 47

very low density lipoproteins | VLDL

Question 48

Since fat is less dense than protein, the more fat there is in a lipoprotein, the less dense it is. Thus, lipoproteins in the blood which are carrying a large amount of lipid are called _____.

Answer 48

low density lipoproteins (LDL)

Question 49

Since fat is less dense than protein, the more fat there is in a lipoprotein, the less dense it is. Thus, lipoproteins in the blood with few triglycerides and low cholesterol are called _____.

Answer 49

high density lipoproteins (HDL)

Question 50

VLDL and LDL carry phospholipids, triglycerides and cholesterol from the _____ to the _____, where they will be used.

Answer 50

liver; body

Question 51

HDL carries phospholipids, triglycerides and cholesterol from the _____ to the _____ where they will be degraded or recycled. (Cholesterol in this lipoprotein is called '_____.')

Answer 51

body; liver; good cholesterol

Question 52

Both long and short chain n-3 fatty acids lower LDL levels and raise HDL levels, but the long chain versions are effective in _____.

Answer 52

smaller amounts

Question 53

Except for _____ from milk and the very, very small amounts of _____ left in meats after storage, all the carbohydrates we ingest are derived from plants.

Answer 53

lactose; glycogen

Question 54

Simple carbohydrates include _____ and _____.

Answer 54

monosaccharides; | disaccharides

Question 55

Complex carbohydrates are polysaccharides: those from plants are _____, and the form we store in our liver and muscles is _____. Both are polymers of _____, but the nature of the bonds differs.

Answer 55

starch; glycogen; glucose

Question 56

A “dietary calorie” is a measure of _____; it represents the amount of _____ needed to raise the temperature of one kilogram of water, one degree Celsius. (If the word dietary is omitted, the “C” should be capitalized to distinguish the word from true calories.)

Answer 56

energy; energy

Question 57

On average, each gram of protein in a food contributes _____ Calories to one's diet.

Answer 57

4

Question 58

On average, each gram of digestible carbohydrate in a food contributes _____ Calories to one's diet.

Answer 58

4

Question 59

On average, each gram of fat in a food contributes _____ Calories to one's diet.

Answer 59

9

Question 60

As of 2006, the FDA permits four different methods for calculating Calories to be used. As a result, on many labels, fiber is treated as if it contributed 4 calories per gram. To estimate the fiber-free caloric value of food, _____.*

Answer 60

multiply protein and DIGESTIBLE carbohydrates by 4 and fat by 9; add them.

Question 61

_____ is the sensation of having eaten enough to be satisfied; it is the opposite of hunger.

Answer 61

Satiety

Question 62

Muscle adds strength, which allows more work to be performed per _____, and thus an increase in muscle mass leads to an increase in Calories burnt during exercise or work.

Answer 62

protein; complex | carbohydrates; fiber

Question 63

In general, foods rich in both _____ and _____ lead to delayed satiation. (That is, more Calories will be eaten in a single sitting.)

Answer 63

simple carbohydrates; fat

Question 64

In general, foods containing only _____ lead to rapid satiation, but hunger returns quickly and with greater intensity than was experienced initially.

Answer 64

simple carbohydrates

Question 65

In general, fat is not palatable by itself and is combined with protein or carbohydrates. In such combinations, the _____ controls the onset of satiation, whereas the _____ tends to prolong the duration of satiation.

Answer 65

protein or carbohydrate; fat

Question 66

Vitamins A, D, E, and K are _____, which among other things means that they will not dissolve in _____.

Answer 66

fat-soluble; water

Question 67

Consumption of fat soluble vitamins without any accompanying fat results in _____, since they will not be dissolved.

Answer 67

lack of absorption OR | malabsorption

Question 68

Mild overdoses of water-soluble vitamins are _____.

Answer 68

eliminated in the urine

Question 69

Some substances in food, such as avidin in raw eggs (which binds the vitamin biotin), may alter the absorption of vitamins of drugs. For this reason, DRIs for vitamins and minerals are based on _____ and would have to be adjusted for exceptions.

Answer 69

typical diets

Question 70

Individuals must be careful in taking supplements, because some substances interact at high levels: for example, copper or iron and _____ react to form locally toxic products.

Answer 70

vitamin C

Question 71

Some vitamins can be taken in excess without harm, but overdoses of fat-soluble vitamins such as _____ may accumulate in adipose tissue, reaching toxic levels.

Answer 71

vitamin A

Question 72

_____ are chemicals which the body can convert into vitamins if needed. They are often safer at high intake levels than the vitamins themselves. An example is _____, the provitamin of vitamin A which is found in carrots and other orange vegetables.

Answer 72

Provitamins; beta-carotene