Nutrition 101
What are the six classes of essential nutrients?
Protein, fat, carbohydrates, vitamins, minerals, and water.
This nutrient is the body's important source of energy and is broken down into glucose during digestion.
carbohydrates
This macronutrient provides 9 calories per gram.
fat
How many vitamins do humans need?
13
What is the name of the USDA's graphic that helps Americans apply the Dietary Guidelines to their diets?
MyPlate
Protein, fat, carbohydrates, and water are considered what type of nutrients?
Macronutrients
What type of carbohydrate includes starches and fiber?
Complex carbohydrates.
What are the two essential fatty acids?
omega-6 and an omega-3 fatty acid
(linoleic acid and alpha-linolenic acid)
Name the four fat-soluble vitamins.
A, D, E, and K.
According to MyPlate, approximately how much of your plate should be fruits and vegetables?
Half
This term describes the ratio of a food's essential nutrients to its calories.
Nutrient density.
Glucose, fructose, and galactose are examples of this type of carbohydrate.
monosaccharides
These are the building blocks of proteins.
amino acids
A person develops scurvy because of a deficiency in which vitamin?
Vitamin C.
How many cups of vegetables does MyPlate recommend each day for a 2,000-calorie diet?
2½ cups
Which contains more energy per gram: fat or carbohydrates?
Fat — 9 calories per gram compared with 4 calories per gram for carbohydrates.
After carbohydrates are broken down into glucose, the body stores some of that glucose in this form in the liver and muscles.
glycogen
Using the recommendation of 0.36 grams of protein per pound of body weight, approximately how much protein should a 150-pound person consume per day?
54 grams
Iron, zinc, selenium, copper, fluoride, and iodide belong to this category of minerals because they are needed in very small amounts.
Put these four food-safety principles in the correct order: Chill, Cook, Clean, Separate.
Clean -> Seperate -> Cook -> Chill
A student says, "Calories are nutrients." Is the student correct?
No. Calories are a measure of energy; they are not a nutrient.
A student says, "I eat a lot of foods with added sugar, but they're okay because sugar is a carbohydrate and carbohydrates provide energy." What's wrong with this reasoning?
Added-sugar foods can be high in calories but low in essential nutrients and fiber, and high intake is associated with several health risks.
True or False: Because most plant proteins are incomplete, someone following a vegetarian diet cannot obtain all of the essential amino acids.
False
Which can be dangerous: getting too little of a vitamin, getting too much, or both?
BOTH: Vitamin deficiencies can cause health problems, but vitamin excesses can also be harmful or toxic.
A person eats a food and experiences an adverse reaction. How could you determine whether it is a food allergy or a food intolerance?
A food allergy involves the immune system, while a food intolerance does not involve the immune system.