Macronutrients
Which type of carbohydrates should we focus on consuming if we want a steady rise/fall of our blood glucose levels?
Complex Carbs (oligo & polysaccharides) such as veggies, whole grains, beans
Use glycemic index/load as a reference
What is the only nutrient that is inorganic? And what does that mean?
Minerals - does not contain carbon
What is an example of a beverage that would have a diuretic effect on the body?
Tea, coffee, alcohol or other caffeinated beverages
True or False: Minerals are indestructable
TRUE
What is the primary energy carrying molecule, or "energy currency", of our cells?
adenosine triphosphate (ATP)
How many kcal are there per gram of each macronutrient?
Carbs - 4kcal/g
Protein - 4kcal/g
Fats - 9kcal/g
Name the fat soluble vitamins
A, D, E, K
What is in charge of regulating our water and ion content in the body?
Kidneys
What is the difference between Heme and Non-heme iron?
heme - animals, more reliable and bioavailable
non-heme - plant sources
This phase of glucose metabolism creates the most ATP (approximately 32!)
Electron Transport Chain
Excess lipids in the body increase the risk of this heart related disease.
Atherosclerosis
What are the best ways to prepare vitamin rich foods to prevent destruction and loss of the vitamin content?
quick cooking: steam, saute, microwave
Keep skins on
What percentage of your body is made of water?
50-70%
What are key food sources of sulfur?
Protein rich foods, eggs are a big one!
During lipolysis, lipids are broken down into what 2 parts?
Glycerol (glycolisis) and Fatty acids (beta oxidation)
Carbohydrates contain fiber. Why is soluble and insoluble fiber important?
Soluble Fiber: slows glucose absorption and lower cholesterol (ex:oatmeal, fruits, beans)
Insoluble fiber: bulk up stool to speed things up (ex: whole grains)
Name 2 vitamins and 2 minerals that would be important for bone health
Vitamins: A, D, K, C
Minerals: Calcium, Magnesium, iron, phosphorus, zinc, fluoride, manganese, copper
In addition to drinking water, what are other ways we can add to our total water for a day? Name 3
eating fruits/veggies, drinking other beverages, eating soups, metabolic water and digestive tract
What are some food sources of iodine?
iodized salt, saltwater seafood and seaweed, some dairy
Metabolic pathways can breakdown stored nutrients for energy when needed. Where are carbs, fats, and proteins stored in the body?
carbs - liver and muscles
fats - adipose tissue
protein - is not stored (gluconeogenesis)
What is a function of proteins in the body aside from structural components?
What are the main differences between macronutrients and micronutrients?
Needed in small amounts (mg or micrograms) and they do not provide energy
Explain how electrolytes help maintain water balance in the body.
Control concentration of ions.
intracellular water - inside cells (2/3) rely on potassium and phosphorus
extracellular water - surrounds sells and the plasma of blood (1/3) rely on sodium and chloride
Everyone knows calcium is important for bones and teeth. What are other functions of calcium in the body?
blood clotting, muscle contraction and nerve impulses
Name all the steps of glucose catabolism.
1. glycolysis
2. pyruvate oxidation
3. Citric Acid Cycle
4. electron transport chain