The Macros
Which types of lipids are liquid at room temperature? Which are solid?
Liquid- mono & polyunsaturated fatty acids (veggie oils like olive and canola)
Solid- saturated (butter, lard, coconut oil)
Which mineral found in milk is important for bone health and muscle contaction?
Calcium
How many kcals is equal to 1 pound of body fat?
Where someone can be both obese and food insecure. (Contributing causes- ultraproccessed foods are often significantly less expensive than fresh foods)
Give an example of a nutrient claim on a food label.
This product is an excellent source of calcium.
How much protein should a healthy adult consume?
0.8 grams per kilogram body weight
(to convert pounds to kilograms, divide pounds by 2.2)
So- 150 pound man = 150 / 2.2= 68kg x 0.8=55 grams
RDA- Recommended Daily Allowance
AI- Adequate Intake
TUL- Tolerable Upper Limit (toxicity)
They provide recommendations for healthy populations
What is the Temperature Danger Zone? How long should food be left out at this temperature?
40 - 140 degrees Fahrenheit
no more than 2 hours
Calculate the Ideal Body Weight for a woman who is 5'3" (extra credit)
Calculate the Ideal Body Weight for a man who is 6'3" (extra credit)
5'3" woman: 100 pounds for first 5 feet + 5 pounds for each inch over (5x3= 15) = 115 pounds (+/- 10% for small or large body frame)
6'3" man: 106 pounds for first 5 feet + 6 pounds for each inch over (6 x 15)= 90 = 196 pounds (+/- 10% for small or large body frame)
What enzyme breaks down sucrose? What monosaccharides does it break it down into?
Sucrase. Glucose + Fructose
What are examples of simple carbs? Complex?
Simple: sugar
Complex: starches and fibers
A food that has a lot of nutrients in comparison to the amount of energy (kcals) it contains.
Ex: carrots are nutrient dense (high nutrient content, low calories)
Donuts are energy dense (high calories, low nutrients)
If you had 60 grams of carbohydrate, 25 grams of protein, and 30 grams of fat at lunch, how many kcals did this provide?
60g carb x 4 kcals per gram = 240 kcals
25g protein x 4 kcals per gram = 100 kcals
30g fat x 9 kcals per gram = 270 kcals
= 610 kcals
Describe principles of a health weight loss program
Having a Caloric deficit compared to baseline (either by lowering Caloric intake or by burning more kcals through exercise or a combination of both).
Recommended "1-2 pound weight loss per week" however bigger focus should be improving healthy lifestyle (eating more nutrient dense foods, incorporating physical activity) regardless of the "number on the scale"
Maintain dietary adequacy and variety
Which cholesterol is the 'good' cholesterol that protects heart health? How can you raise it?
HDL- high density lipoprotein
Exercise
Healthy fats (fish, plant oils, nuts/seeds)
What kind of fat makes up the majority of our fat intake? What kind of fat is stored in adipose tissue?
Choices: sterols, phospholipids, triglycerides
Triglycerides for both!
What kind of anemia does iron-deficiency cause? What vitamin helps iron absorption?
microcytic, hypochromic (small, pale red blood cells)
vitamin C
If you consume 1800 kcals, and 45% came from carbs and 15% came from protein, how many grams came from fat?
45% + 15% = 60% accounted for
100% - 60% = 40% of diet from fat
1800 kcals x 0.4 = 720 kcals
720 kcals / 9 kcals per gram fat =
80 grams fat
Name 3 examples of cross contamination.
1. washing a raw chicken splashes raw chicken juice onto a ready to eat salad
2. The same cutting board and knife is used to chop raw meat and then carrots which are then are directly eaten.
3. The same pizza wheel is used to slice regular pizza and gluten-free pizza
What are the 3 components of Total Energy Expenditure (TEE) (aka- the amount of kcals you burn each day)
1. Basal Metabolic Rate (BMR= the amount of kcals needed just to live)
2. Physical Activity- the amount of kcals burned during movement.
3. The Thermic Effect of Food- kcals are burned during digestion, absorption and metabolism of food
What kind of sugar circulates in our blood stream, giving cells energy?
Glucose
What major roles do vitamins play in the body? Minerals?
vitamins- coenzymes- aid in energy metabolism (they don't directly give us energy, because they do not contain kcals- but we need them for metabolic reactions so our cells can use the energy that we get from food!)
minerals- cofactors- aid in energy metabolism (see above), also play a major role in body structure (think bones- calcium, phosphorus, magnesium)
Of the food groups on the Exchange List: Milk, Veggie, Fruit, Starch, Meat, Fat; which contain glucose? Which contain amino acids? Which contain fatty acids?
Glucose: milk, veggie, fruit, starch
Amino Acids: milk, veggie, starch, meat
Fatty Acids: milk, starch, meat, fat
State which populations the following Food Assistance Programs support?
WIC
SNAP
Older Americans Act- Senior Congregate Meals
School Lunch Program
WIC- The Supplemental Nutrition Program for Women, Infants & Children: pregnant women, postpartum women up until 6 months, children up until age 5
SNAP- The Supplemental Nutrition Assistance Program- those who meet income thresholds based on household size
Older Americans Act- Senior Congregate Meals- adults age 60+ can receive free lunch (donations requested, about $3.75 per meal), health care screenings, and socialization
School Lunch Program- provides free or reduced cost lunch to kids in K-12 who's families meet income thresholds
Describe an overview of digestion and absorption.
Starting in the mouth, mastication (chewing) starts breaking down food into smaller sizes, also mixing food with saliva which contains salivary enzymes (amalyse starts digesting starch and lipase starts digesting fat). The food being swallowed is now called a bolus. In the stomach, the bolus mixes with gastric juices (including hydrochloric acid)- denaturing proteins. This action is supported by the contraction of stomach muscle, churning the food. The bolus is now a liquid called chyme which enters the duodenum, the first part of the small intestine. Here there is a flurry of activity. Pancreatic juices enter, providing enzymes to further digest carbs, protein and fat. The gallbladder releases bile which helps fat to be stable in a watery environment so enzymes can digest it. The small intestine is the primary site of final digestion and absorption. During absorption, glucose and amino acids can travel the blood stream (circulatory system). Fatty acids must first travel the lymphatic system as chylomicrons. Chylomicrons later enter the blood stream, where they travel the circulatory system providing triglycerides to cells. The liver picks up chylomicron remnants, repackaging them into the liporoteins VLDL (high in triglycerides), LDL (high in cholesterol) and HDL (HDL picks up cholesterol from the blood, bringing it back to the liver, thereby lowering blood cholesterol levels).
The large intestine is the primary site of water reabsorption. Healthy bacteria also feed off of undigested fibers, providing short chain fatty acids and vitamin K which go back to directly support the health of the large intestine. The large intestine also prepares undigested food remnants into stool to be secreted by the body.
Once glucose, amino acids, or fatty acids enter cells in the body, they are used as needed. Glucose will be used either as energy (in a process called glycolysis which breaks down glucose to generate ATP for energy), or will be stored in muscle and liver in the form of glycogen. Amino acids will be used to build proteins, or if needed, be converted into glucose to be used as energy. Fatty acids will be stored as triglycerides in adipose tissue, or if needed, glycerol will be converted into glucose to be used as energy.