Carbohydrates
Explain the importance of carbohydrates and fiber in the body
main energy source is our absorbed CHO!
weight management, blood glucose, gut regularity, heart health, digestion
Saturated fats are _______ at room temp and unsatruated fats are _______ at room temp
solid; liquid
What other food groups contribute protein to the diet
dairy (and very small amount of grain)
What is metabolism?
All chemical reactions in the body that maintain life
what is the short term appeal of fad diets
weight loss
Define Celiac Disease and some examples of gluten free grains
celiac disease is an autoimmune disease the protein of concern is gluten which is often found in wheat, rye, and barley
Lipids are the only macromolecule that do this during digestion
delay gastric emptying
List examples of incomplete, complete, and complementary proteins
Complete high-quality protein: provides all essential amino acids (animal proteins and soy) incomplete protein: limiting amino acids (plant foods- grains, legumes) complementary protein: combining two incomplete proteins (over the course of the day)
Define Anabolism and Catabolism
Define Intermittment Fasting
abstaining from food for a set period of time (various types)
Describe how hormones control blood glucose during fasting and feasting
Glucagon is the fasting (between meals) hormone and signals to the liver to break down glycogen into glucose and insulin is the feasting (after meals hormone) that signals to cells to uptake glucose
List strategies for reducing saturated fats in an average diet
be cautious of animal sources
use low fat/fat free/lean cuts
use little tropical oils
swap saturated/trans fat with mono/poly unsaturated fats
Define nonessential, essential, and conditionally essential amino acids
nonessential: body produces them
essential: need to EAT them
conditionally essential: certain conditions require you to treat them as an 'essential' amino acid- consume them! (times of injury, illness, etc.)
Define enzyme and coenzyme
What were enzymes we described in class
What diet places your body in a state of ketosis and at how many g of CHO
Ketogenic Diet (130g of CHO)
Compare and contrast the major types of carbohydrates in foods and in the body
Simple
fructose: fruits/veggies
sucrose: table sugar
lactose: milk, yogurt
complex
starch: starchy vegetables/grains
fiber: soluble/insoluble
Which foods are rich in omega-3 fatty acids versus foods rich in omega-6 fatty acids?
3: Fish, flax, chia, walnuts
6: Corn, soybean, safflower oils
Describe nitrogen balance (3) and who may be in each balance
positive nitrogen balance: intake>excretion (children/pregnancy)
negative nitrogen balance: excretion>intake
(malnutrition, traumas)
equilibrium: intake=excretion (healthy adults)
What were the conversion factors you had to memorize for this unit... DRI, AMDR, RDA
CHO: 45-65%, 14g/1000kcal fiber, <10% added sugar, 130g/day
PRO: 10-35%, 0.8g/kg
LIP: 20-35%, <10% sat.fat
essential fatty acids have AI
Ketogenic diet has been medically used to reduce what
Medical nutrition therapy for seizure reduction in epilepsy patients
Define glycemic index and describe its usefulness
ranks CHO foods on how quickly they enter the bloodstream and elevate bloog sugar
when you need quick replenishment choose a high GI food if you want a snack that'll last choose low GI food
Compare the composition and function of VLDL, LDL, and HDL
VLDL – transports TG from liver; LDL – delivers cholesterol; HDL – removes cholesterol
List the functions of proteins in the body
energy (protein sparing), blood clotting, structure (body tissues), acid-base & fluid electrolyte balance, horomes (insulin), transport (lipoproteins), enzymes, antibodies
List factors that affect metabolic rate and how
What are long term consequences of Popular Diets
slowed metabolic rate, less regulation of blood glucose, weight regain, constipation, nutrient deficiencies