Basic Nutrition
Who is considered the nutrition expert?
RDN’s
How many kcal is 50g of carbohydrates?
200kcal
What are ways to avoid confirmation bias?
Using Google Scholar, going to the second page of google when searching something, identify who is writing the article, try other search engines.
What is the difference between UL and CDRR?
UL deals with toxicity and CDRR deals with chronic disease. Also, if someone is supplementing, they want to be aware of any nutrient ULs to avoid toxicity.
What is Bile?
Biles acts as an emulsifier to suspend lipid in the watery digestive fluid so lipase can digest the lipid. Bile is made in the liver and stores in the gallbladder.
What is the body‘s preferred fuel source?
Carbohydrates
If Jamie had a steak (53g protein), potato (22g carbs) and avocado (12g fats) for dinner, how many kcals did she consume?
408 kcal
How will you determine who to trust when researching?
Look at who is publishing the article, whether it is a peer review or actual research, make sure to see if the USDA or FDA have something to say on the topic, etc.
What do DGA’s recommend limiting?
Order of digestion
Mouth —> esophagus —> stomach —> small intestine —> large intestine
What vitamins are fat soluble? Water Soluble?
Fat: A,D, E, K
Water: B and C
Don had a glass of wine (10g alcohol), with her spaghetti(76g carbs) and meatballs (19g protein). Calculate how many kcals she consumed. What percentage of her kcals was the spaghetti?
450 kcal, 67.5%
Steps to avoid confirmation bias.
Come up with your opinions about the subject
Make a hypothesis
Is your hypothesis concurrent with your research
Research the difference between your opinion and the information researched
Decide if your opinions are aligned with the facts
What percentages prove a nutrient is low, high or a good source of a nutrient?
Low: 5% or less of the DV
Good: 10-19% of the DV
High: 20% or more of the DV
Name some Digestive disorders.
GERD, peptic ulcers, diarrhea and constipation, IBS, diverticulosis and hemorrhoids, celiac disease, gallstones.
Percentages of different macronutrients?
Carbohydrates: 45-65%
Lipids: 20-35%
Protein: 10-35%
Calculate the nutrient density if a food is 240 kcals and has 10mg of iron.
0.042
What is one of the most important questions to ask yourself when determining if you are being bias or not?
Was their evidence to support the question you are trying to answer or is it just your beliefs backing you up?
How are the ingredients listed on the ingredient part of the Nutrition Facts Panel?
In descending order by weight.
Probiotics vs Prebiotics vs Postbiotics
Probiotics are live beneficial bacteria found in supplements and many fermented foods.
Prebiotics provide fuel for gut bacteria and come from indigestible fiber sources.
Postbiotics are the products created when gut bacteria and probiotics digest prebiotics and include short-chain fatty acids and certain vitamins.
Phytochemcials and alcohol are not nutrients. True/False
True
Calculate the energy density if a food has 545 calories and weighs 16oz.
34.06
Come up with an example of confirmation bias.
Example: I believe that broccoli is the tastiest vegetable.
Explanation: This is bias because there is no evidence to back up my statement. Broccoli might me healthy for you, but that does not mean their is scientific evidence to prove that broccoli is the tastiest vegetable.
If the Nutrition Facts panel states 0g how many grams can it still contain?
1/2 a gram per serving.
What is gastric juice and what is its function?
Gastric juice is made up mainly of digestive enzymes and hydrochloric acid. The digestive enzymes are used to split up the proteins in food. The hydrochloric acid breaks down food to be absorbed.