Nutrition Exam Guide

Module 01: Basic Concepts of Nutrition

• Food Choices Based on Values:
  • Environmental or ethical beliefs can influence choices like vegetarianism or organic foods.
• Habitual Eating Patterns:
  • People often prefer foods they grew up eating due to habit.
• Ultra-Processed Foods:
  • Examples include soft drinks, packaged snacks, instant noodles, and frozen dinners.
• Classes of Nutrients:
  • Six classes: Carbohydrates, lipids (fats), proteins, vitamins, minerals, and water.
• Nutrient Composition:
  • An apple is primarily made up of carbohydrates.
• Reliable Nutrition Information Sources:
  • Registered dietitians or reputable scientific publications.
• Convenience Eating:
  • Choosing a granola bar from a vending machine.
• Simplest Nutrient:
  • Water.
• Micronutrients Characteristics:
  • Needed in small amounts (vitamins and minerals).
• Caloric Measurement:
  • Calories or kcalories measure energy.
• Energy Density of Nutrients:
  • Fat has the highest energy density (9 kcal/g).
• Proteins in the Body:
  • Help form muscle structure and aid digestion.
• Vitamin Traits:
  • Organic, essential, don’t yield energy.
• Vitamin Count:
  • There are 13 essential vitamins.
• Eating Associations:
  • Movie popcorn is often consumed due to associations.
• Essential Nutrients:
  • Cannot be synthesized by the body.
• Mineral Traits:
  • Inorganic and indestructible.
• Water as a Nutrient:
  • Provides an environment for body activities.
• Nutritional Genomics:
  • Study of how nutrients affect gene activity.
• Dietary Reference Intakes (DRI):
  • Categories include EAR, RDA, AI, UL.
• Estimated Average Requirement (EAR):
  • Represents a nutrient "floor."
• Recommended Dietary Allowance (RDA):
  • Average daily intake to meet the needs of most healthy people.
• Tolerable Upper Intake Level (UL):
  • Maximum daily intake unlikely to cause harm.

Module 02: Digestion and Nutrients

• Digestive Secretions:
  • Organs involved: Salivary glands, stomach, pancreas, liver, gallbladder, small intestine.
• Bile and Fat Emulsification:
  • Bile is secreted by the gallbladder.
• Carbohydrate-Rich Foods:
  • Include plant-based foods like fruits, vegetables, and grains.
• Blood Sugar Monosaccharide:
  • Glucose.
• Triglycerides:
  • Most abundant lipid type.
• Saturated Fat Source:
  • Coconut oil contains high saturated fats.
• Amino Group:
  • Contains nitrogen.
• Essential Amino Acids:
  • There are 9 essential amino acids.
• Vitamin Roles:
  • Help enzymes function properly, major role in energy metabolism.
• Vitamin E Source:
  • Found in vegetable oils.
• Vitamin K Role:
  • Important for blood clotting.
• Water Needs:
  • Nutrient needed in the largest quantity.
• Iron Balance and Absorption:
  • Maintained through absorption.
• Vitamin D2 (Ergocalciferol):
  • Another form of vitamin D.
• Digestion Purpose:
  • Breaking down food for absorption.
• Energy Storage:
  • Glycogen is a storage form of energy.
• Fatty Acid Characteristics:
  • Differ in length, saturation, and double bond locations.
• Bioavailability Factors:
  • Depends on food source, preparation, absorption efficiency.
• Water-Soluble vs Fat-Soluble Vitamins:
  • Water-soluble are not stored, excreted in urine; fat-soluble are stored in fat tissues.
• Vitamin A and Vision:
  • Maintains cornea and is part of rhodopsin for vision.
• Kidneys' Role in Body:
  • Regulate fluid balance and blood pressure.
• Dietary Sulfur Source:
  • Protein-containing foods.
• Best Source of Zinc:
  • Oysters.
• Iron in the Body:
  • Used for hemoglobin, myoglobin, energy metabolism, and immunity.

Module 03: Nutrition Across the Lifecycle

• Folate Supplementation:
  • Reduces risk of neural tube defects.
• Obesity Risks in Pregnancy:
  • Increased risk of gestational diabetes, hypertension, cesarean delivery.
• Iron Requirements in Pregnancy:
  • Increased needs often necessitate supplements.
• Caloric Needs for Infants:
  • Approximately 100 kcal/kg.
• Breast Milk vs Cow's Milk:
  • Cow's milk has too much protein, too little iron for infants.
• Baby Solid Food Nutrients:
  • Important nutrients include iron, zinc, vitamin C.
• Energy Needs for Active Children:
  • ~1600 kcal/day for an active 6-year-old.
• Physical Activity for Children:
  • Should engage in at least 60 minutes per day.
• Iron Needs for Caitlin:
  • Requires extra 2.5 mg/day.
• Physical Activity in Elderly:
  • Most crucial predictor of late-life mobility.
• Sarcopenia:
  • Age-related loss of muscle mass and strength.
• Elderly Nutrient Needs:
  • True that they vary.
• Daily Water Intake:
  • 6-8 glasses of water.
• Vitamin B12 and Atrophic Gastritis:
  • Deficiency risk in elderly.
• Vitamin D Needs for Low Sun Exposure:
  • Adults 51-70 require 15 mcg (600 IU) vitamin D.
• Fetal Nourishment:
  • Primarily through the placenta.
• Fetal Programming:
  • Concept that nutrition affects the fetus's future health.
• Pregnancy Weight Gain Recommendations:
  • BMI 23.4 suggests a gain of 25-35 lbs.
• Physical Activity Benefits in Pregnancy:
  • Helps manage weight gain.
• Food Allergies:
  • Result from antibodies against food.
• Pediatric Hypertension and Obesity:
  • Obesity is a leading cause.
• Longevity Definition:
  • Refers to the length of life.
• CDC Strength Training Guideline:
  • 8-12 repetitions recommended.
• Elderly Thirst Sensation:
  • May be diminished.

Module 04: Weight Management and Health

• Waist Circumference Risk:
  • Risk increases for women >35 inches, men >40 inches.
• Central Obesity Indicator:
  • Waist circumference is a true indicator.
• Orthorexia Nervosa:
  • Obsession with eating healthy foods.
• Obesity-Promoting Diets:
  • High in calories, fat, sugar; low in nutrients.
• Weight Cycling:
  • Repeated loss and regain of weight.
• Fad Diets:
  • Promises quick results, often restrictive (e.g., keto).
• Liposuction Effects:
  • Cosmetic, not a weight loss solution.
• Selenium and Immunity:
  • Selenium supports immune function.
• Omega-3 and Immunity:
  • Reduces inflammation, supports immune response.
• Type 2 Diabetes Risk Factors:
  • Obesity, inactivity, and genetics.
• Inflammation and White Blood Cells:
  • True that they are involved.
• Type 2 Diabetes and Triglycerides:
  • Correlation exists.
• Diuretic Deficiency:
  • Can lead to potassium deficiency.
• Obesity and Blood Pressure:
  • Raises pressure by increasing volume and resistance.
• DASH Diet Nutrient:
  • High in potassium.
• Anorexia Treatment Goal:
  • First goal is to restore weight.
• Basal Metabolic Rate (BMR) Considerations:
  • Affected by growth and aging.
• Bulimia Patterns:
  • Characterized by bingeing and purging.
• Insulin Resistance and Diabetes:
  • Resistance often precedes diabetes.
• Obesity Environment vs Genetics:
  • Environment plays a significant role.
• Movement Caloric Expenditure:
  • Differences can be around 350 kcal/day.
• Obesity Definition:
  • Excess body fat posing health risks.
• Morbid Obesity Term:
  • Less preferred than severe obesity.
• High Triglycerides in Adults:
  • Approximately 33% of adults affected.

Module 05: Metabolism and Energy

• Metabolism Definition:
  • Sum of all chemical reactions in the body.
• Catabolism:
  • Breakdown of body compounds.
• Amino Acids to Proteins:
  • This process is anabolic.
• ATP Sugar Component:
  • Ribose.
• Coenzyme A Source:
  • Pantothenic acid (vitamin B5).
• Aerobic Metabolism:
  • Requires oxygen, efficient, produces CO2.
• Anaerobic Glycolysis:
  • Provides energy for short, intense exercise.
• Lactate and Muscle Fatigue:
  • Accumulates with fatigue.
• Ketosis:
  • Occurs in low-carb diets.
• Endurance and Energy Reserves:
  • Physically fit individuals manage better.
• Minimum Aerobic Exercise Session:
  • At least 10 minutes.
• Hypertrophy Definition:
  • Refers to muscle increase.
• Resistance Training Benefits:
  • Builds muscle mass.
• ACSM Resistance Training Recommendation:
  • At least 2 days per week.
• Creatine Phosphate in Sprints:
  • Quick energy source.
• Primary Glucose Source During Exercise:
  • Muscle glycogen.
• All Energy Systems Utilized:
  • True during physical activities.
• Endurance Diet Benefits:
  • High-carbohydrate intake enhances endurance.
• Muscle Glycogen and Carbohydrates:
  • Carbs raise muscle glycogen levels.
• Fuel Shift After 20 Minutes of Activity:
  • Body uses more fat, less glucose.
• Sports Drink Use:
  • Beneficial for activities lasting more than 1 hour.
• "Hitting the Wall":
  • Refers to glycogen depletion.
• Recommended Fat Caloric Intake for Athletes:
  • 20-35% of total calories.

Module 06: Nutrition Labeling and Claims

• Labeling of Minerals on Nutrition Labels:
  • Includes calcium, iron, potassium, vitamin D.
• Smallest Ingredient Listed:
  • Cornstarch.
• Vitamin D on Labels:
  • True that it is included.
• Daily Value Standards:
  • % Daily Value used for nutrient benchmarks.
• Calorie Base for Labels:
  • 2,000 kcal.
• Nutrient Claims:
  • "Kcalorie-free" is a valid nutrient claim.