NR 228 Final Exam Review

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