Andrew Nickerson

Period 4 - 1/25/17

Nutrition Study Guide

1. What is nutrition?
Nutrition is the process by which the body takes in and uses food.
2. What is the importance of good nutrition?
- Enhances quality of life
- Helps prevent disease
3. What are calories (kilocalories)?
Units of heat that measure the energy used by the body and the energy that foods
supply to the body.
4. What are nutrients?
Substances in food that your body needs to grow, repair itself, and supply you with
energy.
5. What influences your food choices?
- Taste
- Physical need vs. Psychological desire
- Hunger vs. Appetite
- Emotions
- Environment (family, friends, peers)
Ethnicity
Convenience
Cost
Advertising
6. What is hunger?
A natural physical drive that protects you from starvation.
- Stomach walls contract (nerves signal brain)
7. What is apetite?
A desire, rather than a need to eat.
8. What are the six groups?
- Carbohydrates
- Proteins
- Fats
- Vitamins
- Minerals
- Water
9. What are carbohydrates?
The starches and sugars present in food.
- The bodys prefered source of energy
- 4 cals/g
10. What percent of daily calories should come from carbs?
55 - 60%
11. What are sugars?
Simple carbs
 Andrew Nickerson
Period 4 - 1/25/17

12. What are complex carbs?

Whole grains
- Must be broken down for energy
13. What do all carbs convert to?
Glucose
- Glucose is the bodys main energy source
14. What does the intake of too many carbs at once produce?
Glycogen
15. What happens when you pass the amount of glycogen you can hold?
Your body stores excess glucose as fat.
16. What is fiber?
An indigestible complex carbohydrate.
- Found in tough, stringy parts of fruits, vegetables, and carbohydrates
- Helps waste move through the digestive system
- Can help control diabetes
- 20 - 35 g/day recommended
17. What is protein?
Nutrients that help build and maintain body cells and tissues.
- Made of amino acids (20 types)
- You body cant produce 9 out of 20 acids, so they are called essential
amino acids
- Build and repair cells, makes: enzymes, hormones, and antibodies
- 4 cals/g
18. What are lipids?
Fatty substances that dont dissolve in water.
- Provide 2x energy than carbs or protein
- Made of fatty acids
- 9 cals/g
19. What are guidelines for healthy eating?
- Make smart choices
- Variety
- Exercise/food balance
- Most nutrition for calories
20. What do you need to eat healthy?
- Fruits
- Vegetables
- Whole Grains
- Calcium
- Proteins
21. What dont you need to eat healthy?
- Sugar
- Fats
- Salt
 Andrew Nickerson
Period 4 - 1/25/17

22. What are healthy snacks?

- Nuts
- Fruit
- Yogurt
- Edamame
- Peanut Butter
- Eggs
23. What must be on nutrition labels?
- Serving size / # per container
- Calories / calories from fat
- Percent Daily Value
- Footnote
- Ingredient list
24. What are some common nutrient content claims?
Light - calories reduced by , fat or sodium reduced by 50%
Less - 25% less (fat, carbs, calories, ect)
Free - insignificant/no amount of (fat, carbs, calories, ect)
High in/Rich in - 20% more of daily value (vitamin, protein)
Lean - 10g of total fat, 4g saturated fat, 95mg of cholesterol (meat, poultry, fish)
25. Describe vitamins. Are they made by our body? What are some examples?
Vitamins: Compounds that can help regulate many vital body processes, including
of digestion, absorption, and metabolism of other nutrients

Vitamin

**Body CAN manufacture

26. Describe minerals. Are they made by our body? What are some examples?
Minerals: substances that are needed for healthy bones & teeth and regulating many
vital body processes

**Body CANNOT manufacture

27. How much water do you need in a day?
Myth: 8 cups/day; drink when you need it; more exercise = more water
28. What are examples of open dating?

29. What are electrolytes? Where are they found? What are they good for?
Electrolytes are certain chemicals in the body that are positive ions w/ electric
charge; (Ca, Mg, K, etc). They are good for muscular and nervous activity (like
exercise). They are found in sports drinks like Gatorade and fruits and vegetables

30. What is insulin? Where is it produced?

Insulin is a chemical needed to regulate sugar. It is produced in the pancreas.
31. How many calories do you eat to gain a pound? To lose?
 Andrew Nickerson
Period 4 - 1/25/17

You eat 3,500 calories to gain a pound, and lose 3,500 calories to lose a pound