Is butter a carb?
These three molecules are the monosaccharides that act as the building blocks for all carbs.
What are glucose, fructose, and galactose?
Total caloric intake from fats should be between ___ and ___ %.
20-35%
What makes an essential amino acid "essential"?
Can you ever have an alcoholic drink that contains zero calories?
No. Alcohol provides 7 kcal/g.
Create a lunch that incorporates dietary fiber, a source of unsaturated fat, and a complete protein :)
Fiber: whole grains (tortilla, rice, etc.), fruit, vegetables
Unsaturated fat: olive oil, nuts and seeds, avocado, soy products
Complete protein: poultry, red meat, fish or seafood, eggs, dairy
Example: Shrimp salad with spinach and balsamic vinaigrette dressing.
Soluble fiber is beneficial for _______, while insoluble fiber works to _______.
Insoluble fiber works to form our bowel movements and helps move waste smoothly throughout the GI tract.
This form of lipid does not contain a glycerol molecule.
What is a sterol?
Provide an example of a meal comprised of complementary protein.
Rice and beans, peanut butter with whole wheat toast, hummus and pita, macaroni and cheese, bean and corn salsa
List three factors that impact alcohol metabolism.
Gender, race, body size, amount consumed, presence of food, sleep, certain medications.
Billy Bob ate breakfast at 7 am and has had back to back classes for the last 5 hours, meaning he has not had time to eat. What is going on in Billy Bob's body?
Billy Bob's blood sugar is dropping. He may feel fatigued or shaky. Billy Bob's body will try to resolve this issue by releasing glucagon from the pancreas to signal the liver to breakdown glycogen into glucose. This glucose is released into the bloodstream to maintain blood sugar balance until Billy Bob can eat again.
These are the symptoms of type two diabetes.
Increased thirst and urination
Constant hunger
Blurred vision
Fatigue
Poor wound healing*These are also symptoms of type one diabetes. The difference is type one diabetes comes on suddenly, while type two takes months to years to develop.
What makes an unsaturated fat "unsaturated"? What is present in an unsaturated fat that is not present in a saturated fat?
An unsaturated fat lacks some hydrogen molecules along the carbon chain, meaning that not every carbon is saturated with hydrogen.
Because of this, unsaturated fats contain double bonds along the carbon chain, unlike saturated fats.Define the limiting amino acid.
Once any of the nine essential amino acids are depleted, all of protein synthesis stops. The missing amino acid is referred to as the limiting amino acid.
What are some potential health benefits of moderate alcohol consumption?
Possibly lowering risk of heart disease, stroke, and diabetes.
Using the DGA's RDA for protein (1.2-1.6 g/kg bw), calculate the grams of protein that someone weighing 150 lbs should consume per day. Provide the lowest to highest RDA.
1 kg = 2.2 lbs
150 lbs/2.2 lbs = ~68 kg
68 kg body weight x 1.2 g = 81.6 g protein
68 kg body weight x 1.6 g = 108.8 g protein
RDA: 81.6 - 108.8 g protein per day
This is the normal range for blood glucose levels.
What is 70-99 mg/dL?
Why is LDL considered "bad" cholesterol?
LDL deposits cholesterol into the lining of our blood vessels. If LDL is in excess, cholesterol can build up in the arteries as plaque, blocking blood flow to the heart and possibly resulting in a heart attack.
Describe the difference between Kwashiokor and marasmus.
Kwashiokor is a result of inadequate protein intake and results in a distended abdomen, while marasmus is a result of low intake of both protein and calories.
Why is the general recommendation for modern consumption of alcohol 2 drinks per day for men, but only 1 drink per day for women?
Even if a woman is the same age and weight as a man, women metabolize alcohol at a slower rate than men because they have less alcohol dehydrogenase. This means that their BAC will rise faster despite drinking the same amount.
List the desirable total blood cholesterol levels and blood pressure values.
Blood cholesterol: >200 mg/dL
Blood pressure: 120/80 mg/dL
These hormones are responsible for breaking down glycogen and releasing it into our bloodstream as glucose.
What are glucagon and epinephrine?
Describe the process of hydrogenation.
Hydrogenation adds hydrogen to unsaturated fats to make them saturated. This process makes the fat more stable and extends the shelf life. However, some of the fatty acids during this process can change their chemical arrangement to become trans fats which have been linked to heart disease.
Provide both an example of positive nitrogen balance and negative nitrogen balance.
Positive: nitrogen in > nitrogen out --> growth, heavy resistance training, pregnancy
Negative: nitrogen in < nitrogen out --> illness, starvation, extreme calorie restrictionDescribe fatty liver disease.
The liver is the first pitstop alcohol makes once it has been absorbed by the small intestine, meaning it is hit the hardest by alcohol consumption. When alcohol is consumed in excess, the liver produces fat in excess, causing fatty liver disease and liver damage.
Keeping in mind this module's content and the principles of nutrition:
Your friends are celebrating you obviously making an A on this exam. Plan your night out!
1. What is one thing you can do during your day to lower your risk of heart disease?
2. You're hungry! What are you going to eat as a healthy dinner?
3. You all take a trip to the strip. How many drinks are you going to order? What drink(s) may be best to choose?
1. Meditate, take a brisk walk, go to the gym, listen to music, connect with your support system.
2. Sources of dietary fiber, unsaturated fat, lean protein, fruits and vegetables
3. Men: up to 2, women: up to 1. Choose a drink ideally lower in calories and added sugar. Examples can include a seltzer, a light beer, one glass of wine, or a spirit mixed with water or soda water.