Macros
Know the 6 main nutrients, which are macronutrients and which are micronutrients.
Macros: carbs, fat, protein, water
Micros: vitamins, minerals
Name 2 things that can destroy vitamins.
heat, air, light, acid, bases
Name 2 enzymes produced by the pancreas.
peptidase, protease, pancreatic amylase, pancreatic lipase
How many extra calories are needed for each trimester of pregnancy?
1: minimal
2&3: 300-450
Understand the key tenants of the CRAAP test
Current, Relevant, Accurate, Authoritative, Purpose
What is the AMDR?
What is the %AMDR for macros?
Acceptable Macronutrient Distribution Range
Carbs: 45-65%
Fat: 20-35%
Prot: 10-35%
Name one micronutrient pair that is better absorbed together.
- Iron and Vit C
- Ca and Vit D
Name 2 organs where mechanical digestion takes place.
mouth, stomach, small intestine
Name 2 components of breastmilk not duplicated in formula.
antibodies, hormones, anti-viruses, anti-allergies, anti-parasites, growth factors, enzymes
Name 2 nutrition and/or lifestyle strategies to combat cardiovascular disease.
- Increase fiber intake
- Decrease saturated and trans fat
- Increase unsaturated fat
- Don't smoke
- Alcohol in moderation
- Regular physical activity
Why do we need carbohydrates? (give minimum 2 answers)
Energy
Fiber
Enjoyment
Name 3 antioxidants.
Vit A, Vit C, Vit E, Selenium, Copper, Iron, Zinc, Manganese
What 2 enzymes are involved in chemical digestion in the mouth?
salivary amylase, lingual lipase
Describe hindmilk.
The breastmilk during the second part of a feed, high in fat.
Explain the difference between food intoxication and food infection.
food intoxication: illness from eating food in which microbes have secreted toxins
food infection: illness from eating food contaminated with living organisms
Name 2 things that can denature proteins.
acids, bases, heat, heavy metals, alcohol
Deficiency of which micronutrient can cause spina bifida?
Folate
Where is bile produced, stored, and utilized?
Liver -> Gallbladder -> Small Intestine
Name 2 reasons why an adolescent would need a multivitamin supplement.
- if the child is vegetarian or vegan
- if a known deficiency exists
Name and explain one bariatric surgery, and name one associated nutritional and one medical risk.
- RNY: bypass portion of the stomach
- Sleeve: remove portion of the stomach
- Lap Band: a tight band is placed around the upper stomach to create a very small "stomach" pouch
- Nutr: micro deficiencies, dehydration, n/v, dumping syndrome, etc.
- Med: bleeding, infection, hernia, blockage, death, etc.
Name the chemical and nutritional differences between saturated and unsaturated fats.
chemical: all single bonds (sat) vs. some carbons have double bonds (unsat)
nutritional: risk of heart disease and high LDL (sat) vs. promote heart health and HDL (unsat)
What disease does thiamine deficiency cause?
Beriberi
Name the 2 ways that protein is broken down in the stomach.
1. denatured by HCl acid
2. pepsin breaks proteins into smaller polypeptides and amino acids
Name 4 key nutrition-related physiological changes of older age.
decreased muscle mass, increased fat mass, decreased thirst sensation, decreased ability to synthesize Vit D, decreased bone density, impaired nutrient absorption, changes in taste/smell
Name 4 impacts of sustainable agriculture.
- Reduce pollution of soil and water
- Maintain or improve food diversity
- Boost food security
- Increase crop yields
- Minimize adverse environmental impacts