NUTRITION NDFS 100 EXAM 1 BYU STUDY GUIDE
Identify ways that nutrition affects health - Answer -4 leading causes of death are
directly related to health:
hear disease, cancer, strokes, diabetes
Others related to health: dental and bone diseases
essential nutrients - Answer -nutrients body cannot make itself
6 major essential nutrients - Answer -Carbohydrates
protein
fat
vitamins
minerals
water
Carbohydrates role in body - Answer --4cal/g
-energy-yielding nutrient
-2 groups: simple & complex
Simple: sugars Complex: starch & dietary fiber
-energy used first to fuel muscles and brain
-(45-65% of calories should come from carbohydrates
-sources: grain products such as breads, cereals, pasta and rice as well as fruits and
vegetables
What does SOLUBLE fiber (a carbohydrate) do? - Answer --fruits, legumes, nuts,
seeds, brown rice, oats, barley, rice brans
-lowers blood cholesterol and helps to control blood sugar levels while providing very
little energy
What does INSOLUBLE fiber (a carbohydrate) do? - Answer --wheat & corn bran,
whole grain breads and cereals, vegetables, fruit skins, nuts
-don't provide any calories
-helps alleviate digestive disorders like constipation or diverticulitis and may prevent
colon cancer
Proteins role in the body - Answer --4cal/g
-broken down into amino acids by the digestive system
-amino acids are then used for building and repairing muscles, red blood cells, hair and
other tissues, and for making hormones
-adequate protein intake is important for healthy immune system
-Because protein is a source of calories it will be used for energy if not enough
carbohydrate is available
-sources: animal products-meat, fish, poultry, milk, cheese, eggs. vegetable sources-
legumes(beans, lentils, dried peas, nuts) and seeds
, Fat's role in the body - Answer --9 kcal/g
-energy-yielding nutrient
-includes mixture of saturated and unsaturated fats
-Higher in saturated fat: animal-based foods- meats and milk products
-higher in unsaturated fats: vegetable oils
-Fat maintains skin and hair, cushions vital organs, provides insulation, and is
necessary for the production and absorption of certain vitamins and hormones
-no more than 30% calories as fat
-no more than 10% calories as unsaturated fat
Vitamins role in body - Answer --REGULATE chemical reactions in the body
-13 vitamins
-most vitamins cannot be made in body, so we must obtain them through the diet
-not a source of energy
-best consumed through a varied diet rather than as a supplement bc there is little
chance of taking too high a dose
Minerals role in body - Answer --REGULATOR
-assist in all body processes
-components of foods that are involved in many body functions
-ex: calcium & magnesium important for bone structure
-ex: iron needed for red blood cells to transport oxygen
-not a source of energy
-best obtained through a varied diet rather than supplements
Water's role in body - Answer --vital nutrient for good health
-body cells cannot function without water
-most of our body weight (60-70%) is made up of water
-helps control body temperature, carries nutrients and waste products from cells, and is
needed for our cells to function
-recommended that adults drink 8 glasses of fluid daily (or more)
-fluid does not have to be water alone - it can be obtained from juice, milk, soup & foods
high in water such as fruits & vegetables
-caffeine-containing beverages don't count bc caffeine is diuretic, making us lose water
-water hydrates out bodies without extra calories
caloric values of energy-yielding nutrients and alcohol - Answer -carbohydrate: 4 cal/g
Fat(lipid): 9 cal/g
protein: 4 cal/g
Alcohol: 7 cal/g
5 components of a nutritious diet
ABCMV - Answer -adequacy
balance
calorie control
Identify ways that nutrition affects health - Answer -4 leading causes of death are
directly related to health:
hear disease, cancer, strokes, diabetes
Others related to health: dental and bone diseases
essential nutrients - Answer -nutrients body cannot make itself
6 major essential nutrients - Answer -Carbohydrates
protein
fat
vitamins
minerals
water
Carbohydrates role in body - Answer --4cal/g
-energy-yielding nutrient
-2 groups: simple & complex
Simple: sugars Complex: starch & dietary fiber
-energy used first to fuel muscles and brain
-(45-65% of calories should come from carbohydrates
-sources: grain products such as breads, cereals, pasta and rice as well as fruits and
vegetables
What does SOLUBLE fiber (a carbohydrate) do? - Answer --fruits, legumes, nuts,
seeds, brown rice, oats, barley, rice brans
-lowers blood cholesterol and helps to control blood sugar levels while providing very
little energy
What does INSOLUBLE fiber (a carbohydrate) do? - Answer --wheat & corn bran,
whole grain breads and cereals, vegetables, fruit skins, nuts
-don't provide any calories
-helps alleviate digestive disorders like constipation or diverticulitis and may prevent
colon cancer
Proteins role in the body - Answer --4cal/g
-broken down into amino acids by the digestive system
-amino acids are then used for building and repairing muscles, red blood cells, hair and
other tissues, and for making hormones
-adequate protein intake is important for healthy immune system
-Because protein is a source of calories it will be used for energy if not enough
carbohydrate is available
-sources: animal products-meat, fish, poultry, milk, cheese, eggs. vegetable sources-
legumes(beans, lentils, dried peas, nuts) and seeds
, Fat's role in the body - Answer --9 kcal/g
-energy-yielding nutrient
-includes mixture of saturated and unsaturated fats
-Higher in saturated fat: animal-based foods- meats and milk products
-higher in unsaturated fats: vegetable oils
-Fat maintains skin and hair, cushions vital organs, provides insulation, and is
necessary for the production and absorption of certain vitamins and hormones
-no more than 30% calories as fat
-no more than 10% calories as unsaturated fat
Vitamins role in body - Answer --REGULATE chemical reactions in the body
-13 vitamins
-most vitamins cannot be made in body, so we must obtain them through the diet
-not a source of energy
-best consumed through a varied diet rather than as a supplement bc there is little
chance of taking too high a dose
Minerals role in body - Answer --REGULATOR
-assist in all body processes
-components of foods that are involved in many body functions
-ex: calcium & magnesium important for bone structure
-ex: iron needed for red blood cells to transport oxygen
-not a source of energy
-best obtained through a varied diet rather than supplements
Water's role in body - Answer --vital nutrient for good health
-body cells cannot function without water
-most of our body weight (60-70%) is made up of water
-helps control body temperature, carries nutrients and waste products from cells, and is
needed for our cells to function
-recommended that adults drink 8 glasses of fluid daily (or more)
-fluid does not have to be water alone - it can be obtained from juice, milk, soup & foods
high in water such as fruits & vegetables
-caffeine-containing beverages don't count bc caffeine is diuretic, making us lose water
-water hydrates out bodies without extra calories
caloric values of energy-yielding nutrients and alcohol - Answer -carbohydrate: 4 cal/g
Fat(lipid): 9 cal/g
protein: 4 cal/g
Alcohol: 7 cal/g
5 components of a nutritious diet
ABCMV - Answer -adequacy
balance
calorie control
