NR 228 Final Exam Review
Chapter 1 Wellness Nutrition
What is the difference between essential and non-essential nutrients? oNon-essential nutrients are made by the body
oEssential nutrients are not made by the body in an amount adequate to meet needs
How do you calculate kilocalories? oProtein and carbohydrates = 4 kcal/gram
oFats = 9 kcal/gram
oAlcohol = 7 kcal/gram Chapter 2: Personal and Community Nutrition
Review terms associated with food selection
oFood preferences for salt and sweet flavors is a genetic thing
Know what information is required on the Nutrition Facts panel
oServing per container
oServings size
oCalories per serving
oCalories from fat
oTotal fat
Saturated fat
Trans fat oCholesterol oSodium
oTotal Carbohydrates
Dietary fiber Sugar Added sugar
oProtein
oVitamin D
oCalcium
oIron
oPotassium Chapter 4: Carbohydrate
Multiply body weight in kg by 5 grams to determine the number of carbohydrate needed daily
o70 kg x 5 g = 350 grams of carbohydrate daily Identify food high in carbohydrates
oRice, potatoes, oranges
Identify simple carbohydrates
oMilk, sugar, fruits, corn syrup
Identify complex carbohydrates = fiber and starch
oOatmeal, pasta, sweet potatoes, potatoes, rice, vegetables and legumes
oKeep you fuller longer and have more even glucose levels
Updated February 20, 2020 High fiber foods
oSubstances in plant foods that can’t be digested by humans
oSoluble fiber
Dissolves in fluids
Thickens substances
Decreases cholesterol levels and risk of coronary heart disease
Pectin, mucilage, psyllium seed husk, guar gum and other related gums
Kidney beans, split peas, lentils, chickpeas/garbanzo beans, navy beans, soybeans, apples, pears, bananas, grapes, citrus fruits, oat bran, oatmeal, barley, corn, carrots and white potatoes
oInsoluble fiber
Does not dissolve in fluids
Provides structure and protection for plants
Decreases risk for colon cancer
Cellulose, hemicellulose and lignin
Whole grains, brown rice, buckwheat groats, whole wheat flour, whole wheat pasta, unrefined cereals, vegetables, wheat bran, seeds, popcorn, nuts, peanut butter, leafy green vegetables such as kale and broccoli Chapter 5: Fats
Identify sources of fats
oEssential fatty acids deficiency symptoms include skin lesions and scaliness/eczema
oSaturated fatty acids
Primarily animal sources
Beef, pork, poultry, lamb, luncheon meats, egg yolks and dairy products
Plant sources
Palm oil, coconut oil and cocoa butter oMonounsaturated fatty acids
Olive oil, peanut oil, canola oil oPolyunsaturated fatty acids Corn, safflower, sesame, canola and sunflower oils, margarine, oOmega 3 fatty acids Appears to lower risk of heart disease
Tuna, salmon, bluefish, halibut, sardines, rainbow trout, mackerel & herring
Canola oil, walnuts, soybeans, flaxseed, wheat germ and green leafy vegetables
Chapter 6: Protein Protein requirements = 0.8 grams/kg/day
Combine complementary proteins (peanut butter and jelly sandwich)
Complete proteins are the best source of protein for wound healing
There are 9 essential amino acids and foods are complete/incomplete based on this Soybeans are the main non-animal source of complete protein
Updated February 20, 2020
Chapter 1 Wellness Nutrition
What is the difference between essential and non-essential nutrients? oNon-essential nutrients are made by the body
oEssential nutrients are not made by the body in an amount adequate to meet needs
How do you calculate kilocalories? oProtein and carbohydrates = 4 kcal/gram
oFats = 9 kcal/gram
oAlcohol = 7 kcal/gram Chapter 2: Personal and Community Nutrition
Review terms associated with food selection
oFood preferences for salt and sweet flavors is a genetic thing
Know what information is required on the Nutrition Facts panel
oServing per container
oServings size
oCalories per serving
oCalories from fat
oTotal fat
Saturated fat
Trans fat oCholesterol oSodium
oTotal Carbohydrates
Dietary fiber Sugar Added sugar
oProtein
oVitamin D
oCalcium
oIron
oPotassium Chapter 4: Carbohydrate
Multiply body weight in kg by 5 grams to determine the number of carbohydrate needed daily
o70 kg x 5 g = 350 grams of carbohydrate daily Identify food high in carbohydrates
oRice, potatoes, oranges
Identify simple carbohydrates
oMilk, sugar, fruits, corn syrup
Identify complex carbohydrates = fiber and starch
oOatmeal, pasta, sweet potatoes, potatoes, rice, vegetables and legumes
oKeep you fuller longer and have more even glucose levels
Updated February 20, 2020 High fiber foods
oSubstances in plant foods that can’t be digested by humans
oSoluble fiber
Dissolves in fluids
Thickens substances
Decreases cholesterol levels and risk of coronary heart disease
Pectin, mucilage, psyllium seed husk, guar gum and other related gums
Kidney beans, split peas, lentils, chickpeas/garbanzo beans, navy beans, soybeans, apples, pears, bananas, grapes, citrus fruits, oat bran, oatmeal, barley, corn, carrots and white potatoes
oInsoluble fiber
Does not dissolve in fluids
Provides structure and protection for plants
Decreases risk for colon cancer
Cellulose, hemicellulose and lignin
Whole grains, brown rice, buckwheat groats, whole wheat flour, whole wheat pasta, unrefined cereals, vegetables, wheat bran, seeds, popcorn, nuts, peanut butter, leafy green vegetables such as kale and broccoli Chapter 5: Fats
Identify sources of fats
oEssential fatty acids deficiency symptoms include skin lesions and scaliness/eczema
oSaturated fatty acids
Primarily animal sources
Beef, pork, poultry, lamb, luncheon meats, egg yolks and dairy products
Plant sources
Palm oil, coconut oil and cocoa butter oMonounsaturated fatty acids
Olive oil, peanut oil, canola oil oPolyunsaturated fatty acids Corn, safflower, sesame, canola and sunflower oils, margarine, oOmega 3 fatty acids Appears to lower risk of heart disease
Tuna, salmon, bluefish, halibut, sardines, rainbow trout, mackerel & herring
Canola oil, walnuts, soybeans, flaxseed, wheat germ and green leafy vegetables
Chapter 6: Protein Protein requirements = 0.8 grams/kg/day
Combine complementary proteins (peanut butter and jelly sandwich)
Complete proteins are the best source of protein for wound healing
There are 9 essential amino acids and foods are complete/incomplete based on this Soybeans are the main non-animal source of complete protein
Updated February 20, 2020
