NSG 100 Nutrition Study Guide
1. monounsaturated fat: These include canola oil, olive oil, peanut oil, and saf-flower oil.
They are found in avocados, peanut butter, and some nuts and seeds.
2. polyunsaturated: Some are corn oil, soybean oil, and flaxseed oil. They arealso found in
fatty fish, walnuts, and some seeds. Omega-3 and omega-6.
3. saturated fat: Saturated fats generally come from animal products and are solidat room
temperature. Should be <10% of daily caloric intake
4. High-density lipoproteins (HDLs): unsaturated fats; good cholesterol; re- moves bad
cholesterol from body tissues and transports them to the liver wherethey are broken down
5. Low-density lipoproteins (LDLs): saturated fats; bad cholestrol
6. trans fats: found in vegetable shortening and in some margarine, crackers,cookies, and
snack foods.
Trans fatty acids both raise the 'bad' (LDL) cholesterol and lower the 'good' (HDL)cholesterol
levels in blood, markedly increasing the risk of heart disease.
7. Vitamins: organic compounds, catalysts and regulators, do not produce energybut are
crucial in chemical reactions
8. fat-soluble vitamins: AD
EK
Fat is needed to absorb them.Stored in the liver
9. water-soluble vitamins: CB complex
Excreted in the urine
Easily destroyed by air, light, and cooking Must be ingested daily, not stored in the body
10. Vitamin A: Helps resistance to infection and night vision; helps grow epithelialtissue and
development of bones and teeth
Deficiency can cause night blindness, decreased immunity, and impaired growth anddevelopment
11. Vitamin D: Sunshine Vitamin; vital for development of bone tissue; need 15 minof
sunlight
12. Vitamin E: antioxidant that protects cells from free radicals; promots healthyimmune
system
13. Vitamin K: Essential for synthesis of proteins that promote clotting of blood;deficiency
produces bruising and bleeding
14. Major Minerals: Potassium, sodium, chloride, calcium, phosphorus, and mag-nesium
Critical role in the body's fluid balance; Important in nerve conduction and muscle
contraction and bone development, heartbeat regulation, blood pressure regulation.
, 15. Most abundant mineral in body...: calcium
16. electrolytes are...: mineral salts dissolved in water carrying an electrical charge
17. Water is what percentage of your body weight?: 60% in adults75% in infants
18. What is water's function in the body?: Transports nutrients and wastes,Regulates
metabolic processes
Serves as a solvent for vitamins, minerals, glucose and amino acidsRegulates body temp. acts
a s a lubricant. Etc
19. How many amino acids are there?: 20
20. Factors that affect food choice:: smellfood-related habits
conveniencepackaging emotion cost/ incomefood securityportion size
impaired oral intake
impaired digestion/absorptionaltered organ function
21. Food desert: any area of population where it is difficult to find good-quality,affordable
fresh fruits, veggies, and whole grains.
22. My Plate recommendations: half your plate is fruits/vegshalf your grains should be whole
cut back on foods high in solid fats, added sugars, and salteat the right amount of calories
be physically active
23. Health People 2020 strategies for enhanced balanced nutrition: Consume avariety of
nutrient-dense foods within and across the food groups, especially wholegrains, fruits,
vegetables, low-fat or fat-free milk or milk products, and lean meats and other protein
sources.
24. What to limit according to Healthy People 2020: - Limit the intake of saturatedand trans
fats, cholesterol, added sugars, sodium (salt), and alcohol.
- Limit caloric intake to meet caloric needs.
25. undernutrition/malnutrition: insufficient food intake, being hungry
26. undernutrition/malnutrition in children: Increased risk of infectionSlower bone
development, stunting
Learning disabilitiesFailure to thrive
27. undernutrition/malnutrition in adolescents: Growth failure, poor wound heal-ing, muscle
loss, physical and functional decline
28. Who is at risk for malnutrition?: - Chronic illness
1. monounsaturated fat: These include canola oil, olive oil, peanut oil, and saf-flower oil.
They are found in avocados, peanut butter, and some nuts and seeds.
2. polyunsaturated: Some are corn oil, soybean oil, and flaxseed oil. They arealso found in
fatty fish, walnuts, and some seeds. Omega-3 and omega-6.
3. saturated fat: Saturated fats generally come from animal products and are solidat room
temperature. Should be <10% of daily caloric intake
4. High-density lipoproteins (HDLs): unsaturated fats; good cholesterol; re- moves bad
cholesterol from body tissues and transports them to the liver wherethey are broken down
5. Low-density lipoproteins (LDLs): saturated fats; bad cholestrol
6. trans fats: found in vegetable shortening and in some margarine, crackers,cookies, and
snack foods.
Trans fatty acids both raise the 'bad' (LDL) cholesterol and lower the 'good' (HDL)cholesterol
levels in blood, markedly increasing the risk of heart disease.
7. Vitamins: organic compounds, catalysts and regulators, do not produce energybut are
crucial in chemical reactions
8. fat-soluble vitamins: AD
EK
Fat is needed to absorb them.Stored in the liver
9. water-soluble vitamins: CB complex
Excreted in the urine
Easily destroyed by air, light, and cooking Must be ingested daily, not stored in the body
10. Vitamin A: Helps resistance to infection and night vision; helps grow epithelialtissue and
development of bones and teeth
Deficiency can cause night blindness, decreased immunity, and impaired growth anddevelopment
11. Vitamin D: Sunshine Vitamin; vital for development of bone tissue; need 15 minof
sunlight
12. Vitamin E: antioxidant that protects cells from free radicals; promots healthyimmune
system
13. Vitamin K: Essential for synthesis of proteins that promote clotting of blood;deficiency
produces bruising and bleeding
14. Major Minerals: Potassium, sodium, chloride, calcium, phosphorus, and mag-nesium
Critical role in the body's fluid balance; Important in nerve conduction and muscle
contraction and bone development, heartbeat regulation, blood pressure regulation.
, 15. Most abundant mineral in body...: calcium
16. electrolytes are...: mineral salts dissolved in water carrying an electrical charge
17. Water is what percentage of your body weight?: 60% in adults75% in infants
18. What is water's function in the body?: Transports nutrients and wastes,Regulates
metabolic processes
Serves as a solvent for vitamins, minerals, glucose and amino acidsRegulates body temp. acts
a s a lubricant. Etc
19. How many amino acids are there?: 20
20. Factors that affect food choice:: smellfood-related habits
conveniencepackaging emotion cost/ incomefood securityportion size
impaired oral intake
impaired digestion/absorptionaltered organ function
21. Food desert: any area of population where it is difficult to find good-quality,affordable
fresh fruits, veggies, and whole grains.
22. My Plate recommendations: half your plate is fruits/vegshalf your grains should be whole
cut back on foods high in solid fats, added sugars, and salteat the right amount of calories
be physically active
23. Health People 2020 strategies for enhanced balanced nutrition: Consume avariety of
nutrient-dense foods within and across the food groups, especially wholegrains, fruits,
vegetables, low-fat or fat-free milk or milk products, and lean meats and other protein
sources.
24. What to limit according to Healthy People 2020: - Limit the intake of saturatedand trans
fats, cholesterol, added sugars, sodium (salt), and alcohol.
- Limit caloric intake to meet caloric needs.
25. undernutrition/malnutrition: insufficient food intake, being hungry
26. undernutrition/malnutrition in children: Increased risk of infectionSlower bone
development, stunting
Learning disabilitiesFailure to thrive
27. undernutrition/malnutrition in adolescents: Growth failure, poor wound heal-ing, muscle
loss, physical and functional decline
28. Who is at risk for malnutrition?: - Chronic illness
