KIN 150 Exam 1 Study Guide With Complete Solution

Nutrition - Answer Nutrition is a science that studies the interactions between living organisms and food. Nutrients - Answer chemical substances in foods that provide energy and structure and help regulate body processes. Fortified Foods - Answer Fortification involves adding nutrients not naturally found in certain foods to bolster their nutritional quality. Examples of Fortified Foods - Answer Milk or orange juice fortified with vitamin D Enriched Foods - Answer have nutrients that have been lost during processing added back to them. In other words, enriched foods are just injected with more of the nutrients naturally found in them. Examples of Enriched Foods - Answer Enriched grains Dietary Supplements - Answer A product intended for ingestion in the diet that contains one or more of the following: vitamins, minerals, plant-derived substances, amino acids, and concentrates or extracts. Nutrient Density - Answer An evaluation of the vitamin and mineral content of a food in comparison to the calories it provides A high ratio of vitamins/minerals to calories means high nutrient density Nutrigenomics - Answer The study of how diet affects genes and how genetic variation can affect the impact of nutrients on health How Healthy is the typical American Diet? - Answer Processed and convenience foods are easily obtainable, contain elevated levels of calories, sodium and fat but may not provide necessary nutrients. The typical American diet does not include enough vegetables, fruits, seafood, and meat based protein. SAD diet = Standard American Diet. 6 Main Classes of Nutrients - Answer 1. Carbohydrates 2. Lipids 3. Proteins 4. Vitamins 5. Minerals 6. Water Energy-Yielding Nutrients - Answer Carbohydrate Protein Fat Non-Energy Yielding Nutrients - Answer Vitamins Minerals Water Nutrient classes in Macronutrients - Answer Carbohydrate Protein Fat Water Macronutrients - Answer needed in the body in large amounts each day Carbs, proteins and fats are needed in grams. Carbohydrates are broken down into sugar and starches. Water is needed in Liters Macronutrients (except water) provide energy to the body. The amount of energy is measured in kilocalories Nutrient classes in Micronutrients - Answer Vitamins Minerals Micronutrients - Answer needed in the body in small amounts each day provide no energy for the body but are necessary for proper functioning of the body include vitamins and minerals very important for good health and can be found in most fresh foods Vitamins and minerals are needed in mg or micrograms Kcal per gram for Carbs, Proteins, and Fats - Answer Carbs- 4 kcal/g Proteins- 4 kcal/g Fats- 9 kcal/g Water - Answer a macronutrient, meaning that it is required in large amounts does not provide kilocalories makes up approximately 60% of the healthy human body Body Fat Percentage - Answer if someone is in the acceptable body fat range, it means they don't have an immediate risk of a chronic condition, but they should be working really hard to be in the fitness or athletes range Essential Fat - Answer the minimal amount of fat necessary for normal physiological function. (For males and females, essential fat values are typically considered to be 3% and 12%, respectively.) Nonessential Fat - Answer fat above the minimal amount the result of taking in more calories than you expend Overweight - Answer may be due to having more muscle mass. Muscle weighs more than fat. Overweight is not necessarily overfat Athletes may be classified as overweight when they are not overfat Overfat - Answer When nonessential fat accumulates in excessive amounts Overfat are necessarily overweight Harvard Healthy Eating Plate - Answer Healthy Oils Water, Tea, or Coffee Limit milk, dairy and juice Whole grains Limit refined grains Choose fish, poultry, beans and nuts Limit red meat and cheese Dietary Reference Intakes (DRI's) - Answer energy and nutrient recommendations that have replaced the RDAs not necessarily to be consumed every day but should be consumed on most days, as an average intake meant to promote good health and reduce incidence of chronic disease (RDA) - Answer Recommended Dietary Allowance (UL) - Answer Upper Intake Level Acceptable Macronutrient Distribution Ranges (AMDRs) - Answer expressed as ranges, or proportions, of nutrients for healthy intake Empty Calorie - Answer something with no nutritional value Exchange Lists for Meal Planning - Answer a food group system used to plan diets and menus to meet specific energy and macronutrient needs used to plan weight-loss, weight-gain and healthy diets Exchange Lists 6 main food groups - Answer 1. Starch 2. Fruit 3. Vegetables 4. Fat 5. Milk (Skim, Low Fat, Whole) 6. Protein (Lean, Medium-Fat, High-Fat) % Daily Value - Answer amount of a nutrient in a food shown as a percentage of the daily value recommendation for a person consuming a 2,000 kcalorie diet Sugars on the current labels do not differentiate between the natural or added sugars, will change in 2017 Carbon - Answer a component of all nutrients, except for water and minerals Carbohydrates - Answer the basis of most modern diets Carbohydrates in "whole foods," such as fresh fruit, dairy or whole grains, are in their natural state Refining Carbohydrates - Answer separates the carbohydrates from their vitamins, minerals and fiber Whole/Unrefined Grains - Answer grains that have all of the parts of the grain seed (sometimes called the kernel) 3 layers of an Endosperm - Answer These parts of the kernel are called the bran, the germ, and the endosperm. Endosperm - Answer Largest part of the kernel, made up primarily of starch but also contains most of the kernel's protein Bran layers - Answer outermost layers that contain most of the fiber and are a good source of vitamins and minerals Germ - Answer located at the base of the kernel is the embryo where sprouting occurs. Source of oil and rich in Vitamin E Refined Grains - Answer have been milled, a process that removes the bran and germ This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, minerals and vitamins AMDR for Carbohydrates - Answer 45-65% AMDR for Proteins - Answer 10-35% AMDR for Fats - Answer 20-35% 2 Main types of Carbohydrates - Answer 1. Simple carbohydrates (commonly referred to as sugars) Monosaccharides (One sugar molecule) Disaccharides (Two sugar molecules bound together) 2. Complex carbohydrates Polysaccharides (More than 10 sugar molecules in chains, usually glucose) Simple Carbohydrates - Answer include sugars found naturally in foods such as fruits, vegetables, milk, and milk products include sugars added during food processing and refining One of the two main types of Carbohydrates Naturally-occurring sugar vs. Added sugar - Answer foods with added sugars have fewer nutrients than foods with naturally-occurring sugars