HTH 100 Study Guide - Midterm Guide: Nutrient, Hyponatremia, Micronutrient
Health Exam 3 Guide
Chapter 5:
Digestive Process – process by which the body breaks down foods into
smaller components and absorbs/excretes them
Essential Nutrients – constituents of food that sustain humans
physiologically; can’t be synthesized in body
Nutrients needed for bodily functions:
1. Water – macronutrient; vital
a) Too little = dehydration; too much = hyponatremia
b) Regulates body temp, lubricates body parts, and helps with
digestion, absorption, transportation of other nutrients, carrying
of oxygen, primary component of lymph, etc.
c) Body is 50-70% water
d) Humans can survive only a few days without water
2. Carbohydrates – macronutrient
3. Proteins – macronutrient
4. Fats – macronutrient
5. Vitamins – micronutrient
6. Minerals – micronutrient
a) Inorganic, indestructible elements that aid in physiological
processes
b) Function: regulate body functions, growth, allow vitamin
consumption
c) 17 essential minerals (major and trace)
d) Major:
i. Microminerals – need 100+mg/day
ii. Calcium, phosphorus, magnesium, etc.
e) Trace:
i. Microminerals – need in trace amounts <100mg
ii. Copper, fluoride, iron, manganese, etc.
Kilocalorie – referred to as “calories”; energy in food
- The amount of heat it takes to raise the temp of 1 kilogram of water 1
degree Celsius
Nutrients providing energy:
1. Carbohydrates = 4 cal/gram
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a. Main source of energy; only source for brain cells, red blood
cells, etc.
b. Used during high-intensity exercise
c. Quicker metabolization of carbs than proteins
d. 2 types
i. Simple – a carb made up of one-two sugar molecules
(simple sugars)
1. short-term energy
2. Ex: glucose found in fruits, vegetables, dairy
products
ii. Complex – polysaccharides composed of long chains of
glucose
1. sustained energy
2. Ex: starches, glycogen, fiber in grains, legumes,
vegetables, etc.
3. Offers more health benefits – fiber reduced obesity,
heart disease, etc.
2. Proteins = 4 cal/gram
3. Fats = 9 cal/gram
a. Most concentrated source of stored energy
4. Alcohol = 7 cal/gram
Refined Carbohydrates – same calories, but less nutritions
- Lower in fiber, vitamins, minerals
Unrefined Carbohydrates – whole grains
- More health benefits
- Slower to digest and enter bloodstream more slowly
- Help maintain blood glucose levels
- Lower risk of CVD, diabetes, cancer, etc.
High glycemic index – foods causing quick rise in glucose + insulin levels
- Crucial for diabetics
- Shoots blood sugar level up
Dietary Fiber – indigestible carbs found in plants helping to move food
through digestive system
• Sources include all plant substances, fresh fruits/veggies, whole grains
• Protects against obesity, CVD, diabetes, etc.
Functions of proteins:
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• Major component of almost all cells
• Builds/maintains muscles, bones, skin, red blood cells
• Provides energy
• Forms parts of blood, enzymes, hormones, antibodies
Essential vs. non-essential proteins:
• Essential – 9 nitrogen-containing building blocks that must be obtained
from foods
• Non-essential – The 11 amino acids made by humans
Negative effects of bottled water:
• Not FDA regulated if produced in-state
• Lacks fluoride and could contain contaminants
• More expensive and bad for environment
• 50% comes from city sources
Complete proteins -- proteins containing all 9 essential amino acids
• Animal products, soy
Incomplete proteins -- proteins that lack 1+ of the essential amino acids
• Legumes, grains, vegetables
• Associated with vegetarianism
Complementary proteins -- combination of plant foods to produce a complete
protein meal
• Ex: incomplete proteins
Functions of fat:
• Most concentrated source of stored energy
• Provides insulation and organ support
• Adds flavor/texture to foods
• Also called lipids
• Allows for healthy skin/hair, material for cell membranes, thermoregulation
Types of fat:
• Triglycerides—glycerol molecule with 3 fatty acids (95%)
o Saturated – solid at room temp (animal products, some nuts and
certain tropical oils such as coconut and palm)
▪ Pose health hazards
o Monounsaturated – liquid at room temp; semisolid/solid when
refrigerated (avocados, many nuts, canola, olive & peanut oils)
▪ Can be beneficial: lowers bad cholesterol (LDL) and risk of CVD
o Polyunsaturated – liquid at room temp and when refrigerated (corn
and soybean oils; fish oils such as trout, salmon & anchovies)
▪ Can be beneficial
▪ Omega-3s -- slow clotting of blood, improve arterial health,
lower bp
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Document Summary
Digestive process process by which the body breaks down foods into smaller components and absorbs/excretes them. Essential nutrients constituents of food that sustain humans physiologically; can"t be synthesized in body. Kilocalorie referred to as calories ; energy in food. The amount of heat it takes to raise the temp of 1 kilogram of water 1 degree celsius. Refined carbohydrates same calories, but less nutritions. Slower to digest and enter bloodstream more slowly. Lower risk of cvd, diabetes, cancer, etc. High glycemic index foods causing quick rise in glucose + insulin levels. Dietary fiber indigestible carbs found in plants helping to move food through digestive system: sources include all plant substances, fresh fruits/veggies, whole grains, protects against obesity, cvd, diabetes, etc. Functions of proteins: major component of almost all cells, builds/maintains muscles, bones, skin, red blood cells, provides energy, forms parts of blood, enzymes, hormones, antibodies.
