Which minerals are electrolytes?
Answer: Sodium, potassium, chloride (plus calcium and magnesium).
Explanation
Potassium helps counter sodium's effect on blood pressure.
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Nutrition and Dietetics Basics (University)
MicronutrientsFood safetyClinicalDiet patternsDigestionEnergyMacronutrients
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Micronutrients
What is the sodium recommendation?
Answer: Less than 2,300 mg per day; ideally 1,500 mg for people with hypertension.
Explanation
Most sodium comes from processed and restaurant food.
What are the functions of calcium and the daily recommendation?
Answer: Bone structure, muscle contraction, nerve signaling; about 1,000–1,200 mg daily for adults.
Explanation
Dairy, fortified plant milks, leafy greens.
What are the symptoms of iron-deficiency anemia?
Answer: Fatigue, pallor, weakness, shortness of breath.
Explanation
Heme iron (meat) is better absorbed; vitamin C boosts non-heme absorption.
What is the deficiency disease of vitamin B12 and who is at risk?
Answer: Pernicious anemia and nerve damage; vegans, older adults, and people with low stomach acid.
Explanation
B12 is found naturally only in animal foods.
Why is folate important before and during pregnancy?
Answer: It prevents neural tube defects; 400 mcg daily is recommended for women who may become pregnant.
Explanation
Found in leafy greens and fortified grains.
What deficiency causes scurvy?
Answer: Vitamin C deficiency; symptoms include bleeding gums and poor wound healing.
Explanation
Vitamin C aids collagen formation and iron absorption.
What does vitamin D do and where does it come from?
Answer: Promotes calcium absorption and bone health; from sunlight, fortified milk, fatty fish.
Explanation
Deficiency causes rickets in children and osteomalacia in adults.
Which vitamins are fat-soluble and what is the concern with them?
Answer: A, D, E, K; they are stored in body fat and can reach toxic levels with excess supplements.
Explanation
Water-soluble vitamins (B and C) are excreted in urine.
Food safety
What is the temperature danger zone?
Answer: 40–140 °F (4–60 °C), where bacteria multiply rapidly.
Explanation
Keep hot foods hot and cold foods cold.
Clinical
How is fluid need estimated for adults?
Answer: About 30–35 mL per kg of body weight per day.
Explanation
Needs rise with fever, heat, and exercise.
What are the goals of nutrition therapy in type 2 diabetes?
Answer: Manage blood glucose through consistent carbohydrate intake, weight management, and regular meals.
Explanation
Carbohydrate counting is a core tool.
What is celiac disease?
Answer: An autoimmune reaction to gluten that damages the small intestine.
Explanation
Requires strict lifelong gluten avoidance.
What is the difference between food allergy and intolerance?
Answer: Allergy is an immune response (can cause anaphylaxis); intolerance is digestive (lactose intolerance).
Explanation
Top allergens: milk, eggs, peanuts, tree nuts, wheat, soy, fish, shellfish, sesame.
Diet patterns
What is the glycemic index?
Answer: A ranking of how quickly a carbohydrate food raises blood glucose relative to glucose.
Explanation
Glycemic load also accounts for portion size.
What is the DASH diet designed for?
Answer: Lowering blood pressure: rich in fruits, vegetables, low-fat dairy, and low in sodium and saturated fat.
Explanation
Dietary Approaches to Stop Hypertension.
What characterizes the Mediterranean diet?
Answer: High in vegetables, fruits, whole grains, legumes, olive oil, and fish; low in red meat and processed food.
Explanation
Linked to lower cardiovascular risk.
Digestion
What do bile and pancreatic enzymes do?
Answer: Bile emulsifies fats; pancreatic enzymes (amylase, lipase, proteases) digest carbohydrates, fats, and proteins.
Explanation
Bile is made in the liver and stored in the gallbladder.
Where are most nutrients absorbed?
Answer: In the small intestine, through villi and microvilli.
Explanation
The large intestine mainly absorbs water.
Energy
How much weight does a 3,500 kcal deficit roughly equal?
Answer: About one pound of fat.
Explanation
A 500 kcal daily deficit ≈ 1 lb per week, though the relationship is not perfectly linear.
What is BMI and its categories?
Answer: Weight (kg) / height (m)²; underweight < 18.5, normal 18.5–24.9, overweight 25–29.9, obese ≥ 30.
Explanation
Does not distinguish muscle from fat.
What is basal metabolic rate?
Answer: The energy the body uses at complete rest to maintain vital functions.
Explanation
About 60–70% of total energy expenditure.
Macronutrients
What are the three macronutrients and their energy per gram?
Answer: Carbohydrates 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g.
Explanation
Alcohol provides 7 kcal/g but is not a nutrient.
What are the essential fatty acids?
Answer: Linoleic acid (omega-6) and alpha-linolenic acid (omega-3).
Explanation
EPA and DHA (omega-3) come from fatty fish.
Which fats are unsaturated, and why are they preferred?
Answer: Monounsaturated (olive oil, avocado) and polyunsaturated (fish, nuts); they lower LDL cholesterol.
Explanation
Trans fats raise LDL and lower HDL; avoid.
What is the protein RDA for adults?
Answer: 0.8 g per kg of body weight per day.
Explanation
Higher for athletes, pregnancy, and older adults.
Complete vs incomplete proteins?
Answer: Complete proteins contain all nine essential amino acids (animal products, soy); incomplete lack one or more (most plants).
Explanation
Complementary proteins: rice and beans.
What is the recommended daily fiber intake?
Answer: About 25 g for women and 38 g for men (14 g per 1,000 kcal).
Explanation
Soluble fiber lowers cholesterol; insoluble promotes regularity.
Simple vs complex carbohydrates?
Answer: Simple: mono- and disaccharides (glucose, sucrose). Complex: polysaccharides such as starch and fiber.
Explanation
Fiber is not digested but supports gut health.
What are the acceptable macronutrient distribution ranges for adults?
Answer: Carbohydrates 45–65%, fat 20–35%, protein 10–35% of total calories.
Explanation
Set by the Institute of Medicine.
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