Fats
Name one source of unsaturated fat.
Beans, legumes, nuts, seeds, pulses, avocados, olive oil, etc.
How many amino acids are considered “essential”?
9
Name a food item high in sodium.
Cured meats (bacon, deli meats), ready-eat frozen meals, canned foods, condiments, cheeses, very processed savory snacks (chips, crackers)
T/F Soluble fiber helps slow the rate of digestion?
True.
What are the requirements to call oneself a “nutritionist”?
Simply having an interest in nutrition.
T/F Saturated fats are liquid at room temperature.
False.
What is a complete protein?
Provides all 9 essential amino acids.
Name one disease/condition associated with high sodium intake.
CVD, atherosclerosis, arteriosclerosis, HTN, MI, HF
Which is higher in insoluble fiber: apple sauce or a sliced apple with skin?
Apple with skin.
Where is Sierra going to grad school?
SDSU
Which has more of an impact on cholesterol levels in the blood? The AMOUNT of fat consumed or the TYPE of fat consumed?
Type of fat.
T/F Soy is a complete protein
True.
What is the recommended sodium limit per day?
<2300 mg
Should you increase or decrease water consumption when increasing fiber consumption?
Increase.
Which nutrition credential requires the highest amount of academic and clinical training in nutrition and food science?
RDN
How many servings of fatty fish are recommended per week to reach optimal omega 3 consumptions?
2-3 servings.
What is the general recommendation for adults for protein (g/kg)? (NOT active individuals)
0.8 g/kg
What does the DASH in DASH diet stand for?
Dietary approaches to stop hypertension
Which of the following can fiber help with?
(A) G.I. conditions such as GERD, constipation, hemorrhoids
(B) Blood glucose regulation
(C) Neither
(D) Both
(D) Both.
Which type of processed food did we talk about being beneficial?
Prepared, chopped, frozen veggies and fruits (minimally processed)
Name the ideal ratio of Omega 6’s to Omega 3’s in the diet
4:1
How many amino acids does the body need to function?
20.
How does potassium counteract sodium?
Relaxes blood vessels and lowers blood pressure.
Is fiber considered a prebiotic or probiotic?
Prebiotic.
What does intuitive eating mean?
Listening to hunger/fullness cues, honoring cravings, trusting body's signals, not labeling foods as "good" or "bad", etc.