Exam 1

How many calorie/grams in carbs/protein?

4 cal/g

How many calories/gram in fats

9 cal/g

How often are the dietary guidelines (DGA’s) updated?

Every 5 years

What are the four DGA limits?

10% calories from sugar, >10% calories from saturated fats, >2300mg of sodium, and 1 (2 for men) alcoholic beverage per day

What are the three special DGA considerations?

Eat more viber, calcium, and vitamin D

What are the four main principles of the DGA

patterns, culture/budget, nutrient density within calorie limits, and limit some foods

What is the goal of the DGA’s

promote health and prevent disease by making shifts in choices (not a prescription)

To whom do the DGA’s apply?

Every healthy individual age 2 and up

What are the physical activity guidelines for american adults? Kids?

150 minutes a week w/ 2+ days strength training - 60 min./day

What are the acceptable macronutrient distribution ranges? (AMDR’s)

45-65% cal. from carbs, 20-35% cal. from fats, 10-35% cal. from protein

What makes essential nutrients essential?

The body cannot make (enough of) them on its own and must be consumed through food

What is nutrient density?

The ratio of micronutrients per calorie of food (vitamins/minerals : calorie)

What are the six classes of nutrients? Which are macronutrients and which are micronutrients? Which are energy and which are energy transfer?

Macro: carbs, proteins, fats, water

Micro: vitamins, minerals

Energy: carbs, proteins, fats

Energy transfer: water, vitamins, minerals

What are the two main portion recommendations of myplate?

50% of diet-fruits/veggies, 50% of grains-whole

What percentage of a daily value on a food label is considered high? Low?

What are the primary organs involved in digestion (in order)?

The mouith, tongue, pharynx, esophagus, gastroesophageal valve, stomach, pyloric sphincter, small intestine, illeocecal valve, large intestine, rectum, and anus

What are the secondary organs involved in digestion?

The liver, gall bladder, and pancreas

What are the two different types of digestion?

Mechanical and chemical digestion

What is considered a healthy bowel pattern?

3 per day to 1 per 3days

What are the three things that happen to the food we eat?

Digestion, absorption, and elimination

Where does most absorption of nutrients occur? How?

In the small intestine with villi that are cone like to increase the surface area of the small intestine

What are the benefits and sources of probiotics?

Improvement of GI tract bacteria health - yogurt, buttermilk pancakes

What are the benefits and sources of prebiotics

Food for probiotic bacteria - oatmeal, apples, bananas

What is GERD (digestion disorder)? What is its street name?

Gastroesophageal reflux disease - chronic heartburn

What is Diverticulitis (digestion disorder)?

Inflamed bulging pouches in your digestive tract

What is Ulcerative Colitis (digestion disorder)?

inflamation in the large intestine that can lead to colon cancer

What is the food temperature danger zone

40-140 degrees fahrenheit

What are the two most common causes for ulcers?

H. Pylori bacteria and regular/improper pain reliever use

What are the two main foodborne illnesses?

Food poisoning+intoxication

What causes and how can food poisoning be prevented?

E. Coli from salmonella (raw/undercooked eggs) and listeria (unpasturized dairy) - prevent by washing hands/foods of poop/cooking foods properly

What are the causes and how can food intoxication be prevented?

S. aureus, colstridium botulinum (botulism) - keep proteins cold or canned+throw away dented canned food (refrigerate if recently dented)

What are common food safety tips?

keep food clean, keep things that touch food clean (cross-contamination)/wash hands with friction, and keep hot foods hot/cold foods cold

Daily Recommended intake VS upper intake limit

DRI vs UL - what is recommened vs what maximum can be tolerated without issues

Portion vs serving

How much maybe should be eaten vs how much will be eaten (whole roll of oreos analogy)

Hunger vs Appetite

Physiological vs psychological hunger

Define peristalsis

the involuntary constriction/relaxation of digestion related muscles (i.e., eating upside down is possible)

Define GMO

genetically modified organism

Define organic

reduced pesticides

Define malnutrition

under- or over-consumption

What is the FAT TOM accromym?

Food, acidity, time, temperature, oxygen, and moisture are bacterial growth related conditions

How much vitamin K does the body get from the large intestine?

Half of what it needs

Where does most absorption take place?

In the small intestine

What is the difference between Celliac disease and gluten intolerance?

A servere allergy/disease vs discomfort w/ minimal other consequences

What is the difference of IBD and IBS

IBS is less severe and more periodic as opposed to more severe and consistently increasing symptoms+severity