Comprehensive Overview of Nutrition and Digestion
Nutrient - correct answer A substance used by the body for energy, growth, and maintenance
(e.g., carbohydrate).
Essential Nutrient - correct answer A nutrient the body can't make (or make enough of) on its
own and must be obtained from the diet (e.g., vitamin C).
Phytonutrient - correct answer Bioactive compounds from plants that are not essential but may
provide health benefits (e.g., flavonoids in berries).
Macronutrients - correct answer Needed in large amounts; includes carbohydrates, proteins,
fats, and water.
Micronutrients - correct answer Needed in small amounts; includes vitamins and minerals.
Calorie - correct answer A unit of energy.
Carbohydrates - correct answer 4 cal/g.
Protein - correct answer 4 cal/g.
Fat - correct answer 9 cal/g.
Alcohol - correct answer 7 cal/g.
Calorie Calculation Example - correct answer 10g fat, 20g carb, 15g protein = (10×9) + (20×4) +
(15×4) = 90 + 80 + 60 = 230 calories.
Deficient - correct answer Clinical effect leading to disease over weeks-months; nutrients of
concern include iron and vitamin C.
Marginal - correct answer Subclinical effect leading to poor health/function over years;
nutrients of concern include fiber, potassium, and calcium.
Over-consumption - correct answer Subclinical/clinical effect leading to risk of chronic diseases
over years; nutrients of concern include fat, sugar, and sodium.
Excess - correct answer Toxic effect leading to toxicity over weeks-months; nutrients of concern
include vitamin A and iron.
Dietary Reference Intakes (DRIs) - correct answer Categories include Recommended Intake
(RDA/AI), Upper Limit (UL), and Estimated Average Requirement (EAR); purpose is to guide
nutrient intake and reduce disease risk.
Chronic Diseases - correct answer Multifactorial conditions that are harder to link to a single
nutrient.
, Deficiency Diseases - correct answer Conditions more clearly linked to the absence of a specific
nutrient.
DRI Determination - correct answer Based on normal distribution of needs using population
data and safety margins.
Protein Requirement - correct answer 0.8g/kg of body weight.
%DRI Calculation - correct answer (Your intake ÷ DRI) × 100; Example: 60mg vitamin C / 75mg
DRI × 100 = 80% DRI.
Nutrient vs Drug - correct answer Nutrient: Physiological dose, supports normal function; Drug:
Pharmacological dose, triggers a biological effect.
Daily Values (DVs) - correct answer Used on food labels; not individualized and based on a
2,000-cal diet.
Dietary Guidelines - correct answer Promote health and prevent chronic disease; broader than
DRIs or DVs and updated every 5 years.
MyPlate - correct answer Visual guide to balanced eating; limitations include lack of detail on
portions and processed foods.
Whole Grains - correct answer Includes bran, germ, endosperm; more fiber, B vitamins, and
minerals than refined grains.
Legumes - correct answer Beans, lentils, peas (dry seed inside pod); different from green
beans/snow peas which are harvested immaturely.
Nutrient Content Factors - correct answer Affected by: Variety, ripeness, cooking/storage
method.
Lost vs Destroyed Nutrients - correct answer Lost: Leached into water/oil. Destroyed: Broken
down (e.g., heat-sensitive vitamins like vitamin C). Frozen > Canned > Fresh (if long stored)
Post-Harvest Handling - correct answer Minimally processed, quickly frozen = highest retention.
Long storage, excessive cooking = lowest retention.
Dietary Reporting Issues - correct answer Bias: Consistent under/over-reporting. Random error:
Day-to-day variation.
Nutritional Status Assessment - correct answer Anthropometric (BMI), Biochemical (blood
tests), Clinical (physical symptoms), Dietary (food logs).
Types of Studies - correct answer Epidemiology: Observational; can't prove causation. Clinical
Trials: Controlled; can show cause/effect. In Vitro/Animal: Used when human studies are not
feasible.
Nutrient - correct answer A substance used by the body for energy, growth, and maintenance
(e.g., carbohydrate).
Essential Nutrient - correct answer A nutrient the body can't make (or make enough of) on its
own and must be obtained from the diet (e.g., vitamin C).
Phytonutrient - correct answer Bioactive compounds from plants that are not essential but may
provide health benefits (e.g., flavonoids in berries).
Macronutrients - correct answer Needed in large amounts; includes carbohydrates, proteins,
fats, and water.
Micronutrients - correct answer Needed in small amounts; includes vitamins and minerals.
Calorie - correct answer A unit of energy.
Carbohydrates - correct answer 4 cal/g.
Protein - correct answer 4 cal/g.
Fat - correct answer 9 cal/g.
Alcohol - correct answer 7 cal/g.
Calorie Calculation Example - correct answer 10g fat, 20g carb, 15g protein = (10×9) + (20×4) +
(15×4) = 90 + 80 + 60 = 230 calories.
Deficient - correct answer Clinical effect leading to disease over weeks-months; nutrients of
concern include iron and vitamin C.
Marginal - correct answer Subclinical effect leading to poor health/function over years;
nutrients of concern include fiber, potassium, and calcium.
Over-consumption - correct answer Subclinical/clinical effect leading to risk of chronic diseases
over years; nutrients of concern include fat, sugar, and sodium.
Excess - correct answer Toxic effect leading to toxicity over weeks-months; nutrients of concern
include vitamin A and iron.
Dietary Reference Intakes (DRIs) - correct answer Categories include Recommended Intake
(RDA/AI), Upper Limit (UL), and Estimated Average Requirement (EAR); purpose is to guide
nutrient intake and reduce disease risk.
Chronic Diseases - correct answer Multifactorial conditions that are harder to link to a single
nutrient.
, Deficiency Diseases - correct answer Conditions more clearly linked to the absence of a specific
nutrient.
DRI Determination - correct answer Based on normal distribution of needs using population
data and safety margins.
Protein Requirement - correct answer 0.8g/kg of body weight.
%DRI Calculation - correct answer (Your intake ÷ DRI) × 100; Example: 60mg vitamin C / 75mg
DRI × 100 = 80% DRI.
Nutrient vs Drug - correct answer Nutrient: Physiological dose, supports normal function; Drug:
Pharmacological dose, triggers a biological effect.
Daily Values (DVs) - correct answer Used on food labels; not individualized and based on a
2,000-cal diet.
Dietary Guidelines - correct answer Promote health and prevent chronic disease; broader than
DRIs or DVs and updated every 5 years.
MyPlate - correct answer Visual guide to balanced eating; limitations include lack of detail on
portions and processed foods.
Whole Grains - correct answer Includes bran, germ, endosperm; more fiber, B vitamins, and
minerals than refined grains.
Legumes - correct answer Beans, lentils, peas (dry seed inside pod); different from green
beans/snow peas which are harvested immaturely.
Nutrient Content Factors - correct answer Affected by: Variety, ripeness, cooking/storage
method.
Lost vs Destroyed Nutrients - correct answer Lost: Leached into water/oil. Destroyed: Broken
down (e.g., heat-sensitive vitamins like vitamin C). Frozen > Canned > Fresh (if long stored)
Post-Harvest Handling - correct answer Minimally processed, quickly frozen = highest retention.
Long storage, excessive cooking = lowest retention.
Dietary Reporting Issues - correct answer Bias: Consistent under/over-reporting. Random error:
Day-to-day variation.
Nutritional Status Assessment - correct answer Anthropometric (BMI), Biochemical (blood
tests), Clinical (physical symptoms), Dietary (food logs).
Types of Studies - correct answer Epidemiology: Observational; can't prove causation. Clinical
Trials: Controlled; can show cause/effect. In Vitro/Animal: Used when human studies are not
feasible.
