Nutrition Study Guide Notes for Chapter 1

I recommend that you find and write down the answers to the questions in this outline and make notes to yourself before taking the exam. Email any questions you have about finding the answers at least 2 days before you take the exam.

Exam 1

Chapter 1

Page 5
1. List the foods and food types known as functional foods. These are in the section, Nutrition and Health Benefits.
FF-foods that contain physiologically active compounds that provide health benefits beyond their nutrient contributions; sometimes called designer foods or nutraceuticals.
Foods: Whole foods Tomatoes and oatmeal Modified foods Foods that have been modified by lowering fat content. Fortified foods Adding nutrients or phytochemicals that provide health benefits such as adding calcium to orange juice. Margarine made with a plant sterol that lowers blood cholesterol. Phytomchemicals-nonnutrient compounds found in plant derived foods that have biological activity in the body.
Page 6
2. In the left margin, define nutrients. Chemical substances obtained from food and used in the body to provide energy, structural materials, and regulating agents to support growth, maintenance, and repair of the body’s tissues. Nutrients may also reduce the risks of some diseases. Page 7
3. “Minerals and water are inorganic nutrients—which means they do not contain carbon.”
4. “The other four classes of nutrients ( carbohydrates, lipids, proteins, and vitamins ) are more complex. In addition to hydrogen and oxygen, they all contain carbon, an element found in all living things. They are therefore called organic compounds (meaning, literally, ‘alive’).”
5. Which of the organic nutrients in number 4 above does not yield energy? Vitamins.
6. In the right margin, define macronutrient and micronutrient.
Macronutrient-Carbohydrates, fat and protein are sometimes called macronutrients because the body requires them in relatively large amounts ( many grams daily)
Micronutrient-Vitamins and minerals required only in small amounts (milligrams or micrograms daily).
1000 calories = 1 kilocalorie (kcal)

7. In the right margin: “One kilocalorie is the amount of heat necessary to raise the temperature of 1 kilogram (kg) of water 1o C.”
8. In the right margin, what are the three energy-yielding nutrients? Carbohydrate, fat, and protein. Page 8
9. In the HOW TO Box: “1 kg = 2.2 pounds (lb).”
10. Define energy density. A measure of the energy a food provides relative to the amount of food (kcalories per gram). The amount of energy a food provides depends on how much carbohydrate, fat, and protein it contains. Page 9
11. In TABLE 1-2, list the energy densities of fat, alcohol, protein, and carbohydrate (kilocalories per gram). Fat – 9 kcal/g; Alcohol – 7 kcal/g; Protein – 4 kcal/g; Carbohydrate – 4 kcal/g
Page 10 12. “The vitamins are also organic, but they do not provide energy.” Vitamins facilitate the release of energy from carbohydrate, fat and protein and participate in numerous other activities.
13. “The strategies of cooking vegetables at moderate temperatures, using small amounts of water, and for short times all help to preserve the vitamins.” Pages 12
14. In a research study, which group receives the treatment—the experimental group or the control group. The Experimental Group 15. In a research study, which group receives the placebo—the experimental group or the control group. The Control Group

16. “Randomization helps to ensure that results reflect the treatment and not factors that might influence the grouping of subjects.”
17. “Importantly, the two groups of people must be similar and must have the same track record with respect to colds to rule out the possibility that observed differences in the rate, severity, or duration of colds might have occurred anyway. If, for example, the control group would normally catch twice as many colds as the experimental group, then the findings prove nothing.”
18. “Statistical Methods are used to determine whether differences between groups of various sizes support a hypothesis.” Page 16 19. Name the four types of “values make up the DRI.” 1. Estimated Average Requirements (EAR) 2. Recommended Dietary Allowances (RDA) 3. Adequate Intakes (AI) 4. Tolerable Upper Intake Levels (UL)

Page 17
20. In the right margin, define Estimated Average Requirement (EAR).
The average daily amount of a nutrient that will maintain a specific biochemical or physiological function in half the healthy people of a given age and gender group.

21. In the right margin, define Adequate Intake (AI).
The average daily amount of a nutrient that appears sufficient to maintain a specified criterion; a value used as a guide for nutrient intake when an RDA cannot be determined. Page 18
22. Name the two types of values that are used for Establishing Energy Recommendations.
1. Estimated Energy Requirement (EER)
2. Acceptable Macronutrient Distribution Ranges (AMDR)

23. “An RDA for a given nutrient is based on enough scientific evidence to expect that the needs of almost all healthy people will be met. An AI, on the other hand must rely more heavily on scientific judgments because sufficient evidence is lacking.”
24. List the AMDR for fat, protein, and carbohydrate.
1. Fat; 20-35 percent kcalories from fat
2. Protein; 10-35 percent kcalories from protein
3. Carbohydrate; 45-65 percent kcalories from carbohydrate Page 20
25. “To prepare a nutrition assessment, a registered dietitian or other trained health care professional uses:
Historical Information- Family
Anthropometric Data – relating to measurement of the physical characteristics of the body, such as height and weight.
Physical Examinations
Laboratory Tests”
26. In the left margin, define malnutrition. Any condition caused by excess or deficient food energy or nutrient intake or by an imbalance of nutrients.
27. Be able to recognize Historical Information in a multiple choice list.
Family history in regards to health status. Socioeconomic status, drug use, and diet (history as to what the person eats).

Page 21
28. Be able to recognize Anthropometric Data in a multiple choice list.
Height, weight Page 22
29. Define primary deficiency. A nutrient deficiency caused by inadequate dietary intake of a nutrient.
30. Define subclinical deficiency. A deficiency in the early stages, before the outward signs have appeared.
Page 24
31. In TABLE 1-5 list the diseases that are related to the diet.
Heart Disease
Cancers
Strokes
Diabetes mellitus

Chapter 2

Page 37
32. Define adequacy. Providing all the essential nutrients, fiber, and energy in amounts sufficient to maintain health.
Page 38
33. Define balance. Providing foods in proportion to each other and in proportion to the body’s needs.
34. Define nutrient density. A measure of the nutrients a food provides relative to the energy it provides. The more nutrients and the fewer kcalories, the higher the nutrient density. Page 39
35. Define variety. Eating a wide selection of foods within and among the major food groups. Page 40
36. There are 9 Dietary Guidelines in TABLE 2-1. List them.
1. Adequate Nutrients within Energy Needs.
2. Weight Management
3. Physical Activity
4. Food Groups to Encourage
5. Fats
6. Carbohydrates
7. Sodium and Potassium
8. Alcoholic Beverages
9. Food Safety
Page 42
37. List the nutrients contributed to the diet by fruits.
1. Folate
2. Vitamin A
3. Vitamin C
4. Potassium
5. Fiber

38. List the nutrients contributed to the diet by vegetables. Folate, vitamin A, vitamin
1. Folate
2. Vitamin A
3. Vitamin C
4. Vitamin K
5. Vitamin E
6. Magnesium
7. Potassium
8. Fiber

39. List the nutrients contributed to the diet by grains.
1. Folate
2. Niacin
3. Riboflavin
4. Thiamin
5. Iron
6. Magnesium
7. Selenium
8. Fiber

Page 43
40. List the nutrients contributed to the diet by meat, poultry, fish, and eggs.
1. Protein
2. Niacin
3. Thiamin
4. Vitamin B6
5. Vitamin B12
6. Iron
7. Magnesium
8. Potassium
9. Zinc
10. Legumes
12. Nuts

41. List the nutrients contributed to the diet by legumes and nuts.
1. Protein
2. Folate
3. Thiamin
4. Vitamin E
5. Iron
6. Magnesium
7. Potassium
8. Zinc
9. Fiber

42. List the nutrients contributed to the diet by milk, yogurt, and cheese.
1. Protein
2. Riboflavin
3. Vitamin B 12
4. Calcium
5. Magnesium
6. Potassium
7. When fortified, has Vitamin A and Vitamin D

43. List the nutrients contributed to the diet by oils.
1. Vitamin E
2. Essential Fatty Acids along with abundant kcalories

44. List the nutrients contributed to the diet by solid fats and added sugars.
1. Saturated fats and Transfat
2. Contribute abundant calories
3. Few Nutrients Page 44
45. In the left margin, define legume. Plants of the bean and pea family, with seeds that are rich in protein compared with other plant-derived foods. Page 47
46. “Unlike the USDA Food Guide, which sorts foods primarily by their vitamin and mineral contents, the exchange system sorts foods according to their energy-nutrient contents.”
47. According to the captions in FIGURE 2-3, what does the width of each slice of MyPyramid indicate?
Different widths of colors suggest the proportional contribution of each food group to a healthy diet.

Page 50
48. Define fortified. The addition to a food of nutrients that were either not originally present or present in insignificant amounts. Fortification can be used to correct or prevent a widespread nutrient deficiency or to balance the total nutrient profile of a food.
49. Define enriched. The addition to a food of nutrients that were lost during processing so that the food will meet a specified standard.
50. “Be aware of that many of the 50,000 food options available today are processed foods that have lost valuable nutrients and gained sugar, fat, and salt as they were transformed from farm-fresh foods to those found I the bags, boxes, and cans that line grocery-store shelves.

51. Define refined. The process by which the coarse parts of a food are removed. When wheat is refined into flour, the bran, germ, and husk are removed, leaving only the endosperm.
“Refined foods may have lost many nutrients during processing…”
52. “…Whole-grain products may be rich in fiber and all the nutrients found in the original grain. As such, Whole-grain products support good health and should account for at least ____ of the grains daily.”
53. “As a consequence, in the early 1940s Congress passed legislation requiring that all grain products that cross state lines be enriched with iron, (continued on page 51) thiamin, riboflavin, and niacin.”

Page 51
54. “Like an enriched food, a fortified food has had nutrients added during processing, but in a fortified food, the added nutrients may not have been present in the original product. (The terms fortified and enriched may be used interchangeably.5)”
55. In the right margin, what are the five nutrients with which most refined grains been enriched?
1. Iron
2. Thiamin
3. Riboflavin
4. Niacin
5. Folate Page 52
56. In the left margin, list the legumes.

Adzuki Beans Black Beans Black-Eyed Peas Fava Beans Garbanzo Beans Great Northern Beans Kidney Beans, Lentils, Lima Beans Navy Beans Peanuts Pinto Beans Soybeans Split Peas

Page 55
57. “The Nutrition Facts panel must provide the nutrient amount, percent Daily Value, or both for the following:” (Continued on page 56) It may be helpful to look at a Nutrition Facts label and at FIGURE 2-8.

1. Total food energy (kcalories)
2. Food energy from fat (kcalories)
3. Total fat (grams and percent Daily Value)
4. Saturated fat (grams and percent Daily Value)
5. Trans fat (grams)
6. Cholesterol (milligrams and percent Daily Value)
7. Sodium (milligrams and percent Daily Value)
8. Total carbohydrate, which includes starch, sugar, and fiber (grams and percent Daily Value)
9. Dietary fiber (grams and percent Daily Value)
10. Sugars, which includes both those naturally present in and those added to the food (grams)
11. Protein (grams)

Page 57
58. In the left margin, what % Daily Value qualifies a food to be called a “high or excellent source” of a nutrient? ≥ 20 % = high or excellent source

59. What % Daily Value rates a food being called a “good source” of a nutrient? 10 – 19 %
60. “Be aware that for some nutrients (such as fat and sodium) you will want to select foods with a low ’%Daily Value’ and for others (such as calcium and fiber ) you will want a high ‘% Daily Fiber’” Chapter 19

Page 663
61. What is the distinction between a hazardous substance and the toxicity of a substance? Hazardous is more relevant in our daily lives because it refers to the harm that is likely under real-life situations.
Toxicity simply means that a substance can cause harm if enough is consumed. A source of danger; used to refer to circumstances in which harm is possible under normal conditions of use. The ability of a substance to harm living organisms. All substances are toxic if high enough concentrations are used. Anything can be toxic.

Which one refers to risk in real life situations? Hazardous

Page 664
62. Regarding Foodborne Illnesses, “Most vulnerable are pregnant women; very young, very old, sick, or malnourished people; and those with a weakened immune system (as in AIDS).” Page 666
63. “Because the toxin paralyzes muscles, a person with botulism has difficulty seeing, speaking, swallowing, and breathing. Because death can occur within 24 hours of onset, botulism demands immediate medical attention.”
64. “The most common food toxin is produced by Staphylococcus aureus; it affects more than one million people each year.” Page 667
65. List the “four simple things that can help most to prevent foodborne illness:” (Continued on page 668.)
1. Wash hands with hot, soapy water before meals.
2. Expect clean tabletops, dinnerware, utensils, and food preparation areas.
3. Expect cooked foods to be served piping hot and salads to be fresh and cold.
4. Refrigerate doggy bags within two hours.

Page 670
66. In the HOW TO section, what are the first and second bullet points under Keep a Clean Kitchen?
1. Wash fruits and vegetables in a clean sink with a scrub brush and warm water; store washed and unwashed produce separately.
2. Use hot, soapy water to wash hands, utensils, dishes, nonporous cutting boards, and countertops before handling food and between tasks when working with different foods. Use a bleach solution on cutting boards (one capful per gallon of water). Page 671
67. List the foods in TABLE 19-2 and how long they remain safe when stored in a refrigerator.
1. Raw ground meats, breakfast or other raw sausages, raw fish or poultry; gravies. 1 to 2 days

2. Raw steaks, roasts, or chops; cooked meats, poultry, vegetables, and mixed dishes; lunch meats (packages opened); mayonnaise salads (chicken, egg, pasta, tuna). 1 Week

3. Raw eggs (in shells); lunch meats, bacon, or hot dogs (packages unopened); dry sausages (pepperoni, hard salami); most aged and processed cheeses (Swiss, brick) 2 to 4 Weeks

4. Mayonnaise (opened jar); most dry cheese (parmesan, romano)

68. According to the Dietary Guidelines for Americans 2005, list the foods that should be avoided to prevent foodborne illness. Avoid microbial foodborne illness, avoid raw (unpasteurized) milk or any products made from unpasteurized milk, raw or partially cooked eggs, raw or undercooked meat and poultry, unpasteurized juices, and raw sprouts.

Page 672
69. “Irradiation The use of low-dose irradiation protects consumers from foodborne illnesses by:” List the four bullet points.
1. Controlling mold in grains.
2. Sterilizing species and teas for storage at room temperature.
3. Controlling insects and extending shelf life in fresh fruits and vegetables (inhibits the growth of sprouts on potatoes and onions and delays ripening in some fruits such as strawberries and mangoes)
4. Destroying harmful bacteria in fresh and frozen beef, poultry, lamb, and pork.

70. In the left margin, list the foods that are approved for irradiation.

1. Eggs
2. Raw beef, lamb, poultry, pork
3. Spices, tea
4. Wheat
5. Vegetables (potatoes, tomatoes, onions)
6. Fresh fruit (strawberries, citrus, papaya)

71. “Incidentally, the milk in those boxes kept at room temperature on grocery-store shelves is not irradiated; it is sterilized with an ultrahigh temperature treatment.”

72. Vitamin loss is minimal and comparable to amounts lost in other food-processing methods such as canning. Page 674
73. What should be done to minimize vitamin loss from fruits and vegetables before they are used?
Should be kept refrigerated until used.

74. What should be done to minimize vitamin loss from fruits and vegetables after they’ve been cut or opened? Store fruits and vegetables in airtight containers and refrigerate them.
75. Should fruits and vegetables be washed before or after they have been cut? Before cutting.
76. Does the water used to cook fruits and vegetables contain vitamins from those fruits and vegetables?
Yes.

Page 675
77. What were the complications and lasting effects suffered by the survivors of the Methylmercury contamination in Minamata, Japan, in 1960? Complications: Mortality was high, survivors suffered blindness, deafness, lack of coordination, and intellectual deterioration. Unborn babies were affected by the pregnant mothers who ate fish. The lasting affects was that the poison from the fish in the bay were accumulating in their bodies. Page 676
78. In the left margin, list the fish with relatively high concentrations of mercury.
1. Tilefish
2. Swordfish
3. King Mackerel
4. Shark Fish Page 677
79. List the nine foods that contain small quantities of goitrogens. Cabbage, turnips, mustard greens, kale, Brussels sprouts, cauliflower, broccoli, kohlrabi, and radishes. Page 678
80. “They help to ensure the survival of crops, but they leave residues in the environment and on some of the foods that we eat.” What is this statement describing? Pesticides.
81. In the right margin, define residues. Whatever remains. In the case of pesticides, those amounts that remain on or in foods when people buy and use them.

Page 680
82. In the HOW TO section, list the ways to Prepare Foods to Minimize Pesticide Residues?
1. Trim the fat from meat, and remove the skin from poultry and fish; discard fats and oils in broths and pan drippings. (Pesticide residues concentrate in the animal’s fat.)
2. Select fruits and vegetables that do not have holes.
3. Wash fresh produce in warm running water. Use a scrub brush, and rinse thoroughly.
4. Use a knife to peel an orange or grapefruit; do not bite into the peel.
5. Discard the outer leaves of leafy vegetables such as cabbage and lettuce.
6. Peel waxed fruits and vegetables; waxes don’t wash off and can seal in pesticide residues.
7. Peel vegetables such as carrots and fruits such as apples when appropriate. (Peeling removes pesticides that remain in or on the peel, but also removes fibers, vitamins, and minerals)
8. Eat a variety of foods to minimize exposure to any one pesticide.
9. Consider buying certified organic foods. Page 682
83. “Most additives are preservatives that help prevent spoilage during the time it takes to deliver foods long distances to grocery stores and then to kitchens.”

Page 684
84. “The most widely used antimicrobial agents are ordinary salt and sugar. Salt has been used throughout history to preserve meat and fish; sugar serves the same purpose in canned and frozen fruits and in jams and jellies. Both exert their protective effect primarily by capturing water and making it unavailable to microbes.”
85. List behaviors in order from least to most that introduce nitrosamine-related compounds into the body. If you do not know, please ask. I commonly have students miss this question.
Cured Hams (Bacon)
Malt Beverages (Beer)
Cigarettes
New Car Interiors and Cosmetics

86. “For most people, sulfites pose no hazard in the amounts used in products, but there is one more consideration—sulfites destroy the B vitamin thiamin.”
87. “Examples of natural pigments commonly used by the food industry are the (continued on page 685) caramel that tints cola beverages and baked goods and the carotenoids that color margarine, cheeses, and pastas.” Page 685
88. List the Artificial Flavor and Flavor Enhancers.
1. Sugars Artificial Sweeteners such as Saccharin, Aspartame
2. Monosodium Glutamate. 89. What effect do emulsifiers have on Texture and Stability? Keep mayonnaise stable, control crystallization in syrups, keep spices dispersed in salad dressings, and allow powdered coffee creamer to dissolve easily.
90. What effect do gums have on Texture and Stability? Thicken foods and help form gels.
91. List the common Nutrient Additives.
1. Added to grain: Thiamin, riboflavin, niacin, folate, and iron.
2. Iodine added to salt
3. Vitamins A and D added to milk, and the nutrients added to fortified breakfast cereals.

Pages 685-687
92. After reading about the Indirect Food Additives, which class of additives has the greatest effect on the whole human race in terms of its potential to generate a disease epidemic? Antibiotics Class Page 694
93. What is the ultimate goal for making genetically modified rice (known as “golden rice”) that makes beta-carotene? Helping to correct Vitamin A deficiency worldwide.