Carbohydrates
Lipids
Proteins
Metabolism/Digestion
Diet Wars
100

Explain what monosaccharides join together to form the three disaccharides. 

  • Maltose: glucose + glucose
  • Sucrose: fructose + glucose
  • Lactose: galactose + glucose
100

What is the main lipid found in the body and in foods?

Triglycerides -- all excess energy, no matter the macronutrient, is stored in the body as triglycerides. 

100

What is the RDA and AMDR for Proteins?

RDA: 0.8g/kg

AMDR: 10-35%

100

Metabolism favors ______.

Fat formation (an anabolic process that occurs during feasting)

  • Regardless of excess kcal from each macronutrient all excess is stored as triglycerides.
100

What is classified as a low carbohydrate diet?

  • Typically, less than 130g/day or less than the AMDR (Lowers insulin levels)
200

What is the AMDR for Carbohydrates, DRI for Carbohydrates (why?) and DRI for Fiber?

AMDR: 45-65%

DRI for CHO: 130g/day -- prevents the body from entering a state of ketosis. 

DRI for Fiber: 14g/1000kcal 

200

What lipid is found only in animal product food sources?

Cholesterol 

200

What is the difference between nonessential, conditionally essential, and essential proteins?

  • Nonessential: body produces them
  • Conditionally: obtained from diet if insufficient amount is produced.
  • Essential: The body cannot produce them à must be obtained from diet.
200

Describe enzymes and coenzymes. 

Enzyme: catolist of metabolic reactions 

Coenzymes: associated with enzymes and allow them to function

200

What is a Ketogenic Diet?

  • Severe carb restriction, high fat intake, moderate protein intake
  • Forces body to switch from using glucose to using fats
  • Body enters state of ketosis.
  • Medical: treatment of epilepsy
300

What is the main benefit of soluble and insoluble fiber and where do we get each of these fiber sources?

Soluble: reduces blood cholesterol 

  • Fruit flesh, legumes, oat bran

Insoluble: improves GI functioning 

  • Fruit skins and seeds, flax seeds, wheat bran, chia seeds
300

What are the health benefits of Omega 3's and Omega 6's?

  • Essential fatty acids – must be obtained from diet (both have DRI à AI)
  • Heart Health
  • Cell Membranes (Omega 3)
  • Brain Function and Vision (Omega 3)
300

Describe the concept of nitrogen balance and when might the different balances occur?

  • Compares the amount of nitrogen consumed (in protein) to the amount of nitrogen excreted.
  • Postive: Retaining nitrogen -- times of growth and development, pregnancy
  • Negative: the amount of nitrogen lost is greater than the amount consumed -- starvation, malnutrition, times of trauma or illness
300

What are the differences between anabolic and catabolic reactions and give on example of each?

Anabolic: require energy to build up a product

  • Glucose + Glucose = Glycogen
  • Amino Acids + Amino Acids = Protein
  • Glycerol + Fatty Acids = Triglycerides 

Catabolic: release energy to break down a substance.

  • Glycogen to Glucose
  • Triglycerides to Glycerol + Fatty Acids
  • Protein to Amino Acids
300

Describe some benefits of a low carbohydrate diet.

  • Short term weigh loss
  • Reduction of refined carbs
  • Reduce triglycerides
400

What is Celiac Disease? What portion of the GI tract is affected? What is the concern for individuals with Celiac Disease? What food should be avoided as it is commonly cross contaminated?

Autoimmune Disease 

Villi and Microvilli of the S. Intestine are destroyed when individual eats gluten containing products. 

Affects nutrient absorption and leads to concern for deficiencies or weight loss. 

Oats should be avoided due to common cross contamination. 

400

What are the three types of fats and describe at least one role of each one?

  • Triglycerides - energy stores, muscle fuels, insulation, nutrients, satiety, texture, transport.
  • Phospholipids - emulsifiers and cell membranes. 
  • Sterols (Cholesterol) - make bile, form certain hormones & vitamin D, compose part of cell structure. 
400

Describe the three types vegetarian/vegan diets.

 Lacto-Ovo Vegetarian Diet.

  • Includes dairy and eggs.  

Lacto Vegetarian Diet 

  • Includes dairy products.

Vegan

  • Only consumes plant derived foods.
  • Concern = B12 deficiency
400

Describe the process of protein digestion and absorption.

  • Begins with denaturation -- HCL in the stomach denatures proteins breaking down the strands of amino acids.
  • Protein moves to the small intestine -- Enzymes from the pancreas split apart polypeptide chains and amino acids are then absorbed into the blood stream.
400

What populations may intermittent fasting not be appropriate for?

  • Pregnant, breastfeed, premenopausal women
  • Active individuals
  • Diabetes
  • Disorder eating
  • Infants and children
  • Medication requiring food
  • Older adults
  • Anyone who it may impact quality of life
500

Give a comprehensive overview of insulin and glucagon: what do they do, when are their levels high vs. low, where do they come from?

Blood Glucose Regulating Hormones from the Pancreas 

Insulin: an anabolic hormone that signals the body to take up surplus glucose --> levels are high after eating

Glucagon: triggers the breakdown of liver glycogen --> levels are high between meals/in times of fasting. 

500

List the main sources of monounsaturated, polyunsaturated, and saturated fats as discussed in class.

Monounsaturated: 

  • Olive Oil, peanuts and peanut oil, avocados

Polyunsaturated:

  • Omega 3's = Flax, walnut, soy and canola oil, DHA and EPA (fish).
  • Omega 6's = Oils - corn, sunflower, safflower

Saturated: 

  • Firm at room temperature - butter, tropical oils, meats, etc. 
500

Describe the exogenous and endogenous lipoproteins. 

Exogenous (formed from dietary fats): Chylomicrons -- composed primarily of triglycerides these are fats packaged with proteins in the small intestine prior to entering the lymphatic system. 

Endogenous (made within the body): 

VLDL: made in the liver, transports lipids from liver to body cells, composed primary of lipids. 

LDL: composed primarily of cholesterol, circulates through the body and makes lipids available to cells, "bad cholesterol". 

HDL: composed primarily of proteins, transports cholesterol back to the liver, "good cholesterol". 

500

What are the 7 factors that affect metabolic rate?

  • Age – as age increases; rate decreases
  • Body Composition – reduced muscle mass; rate decreases
  • Muscle tissues is more metabolically active than fat tissue.
  • Height – taller; increased rate
  • Growth – growing periods/pregnancy; increased rate
  • Fever – illness; increased rate
  • Physiological Stress – trauma; increased rate
  • Chronic Calorie Restriction – energy needs not met, rate decreases.
500

Describe some possible consequences of the Ketogenic Diet.

  • Constipation, poor appetite, muscle cramps, weakness, rashes, bad breath, increased risk of kidney stones, increased LDL (more saturated fat intake), nutrient deficiency, poor bone health
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