Carbs
Fats
Proteins
GI Tract
Energy
Random
Gut Flora
Water
100

What is the total caloric intake of carbs recommended a day?

45-65%

100

What are the classes of fat?

 lipids, triglycerides, fatty acids, and lipoproteins

100

How many amino acids does the body use?

The body uses approximately 20 amino acids

100

Where does mechanical digestion begin?

In the mouth 

100

What does TEE, TDEE,  and BMR stand for?

TEE; Total Energy Expenditure 

TDEE; Total Daily Energy Expenditure 

BMR; Basal Metabolic Rate

100

What type of energy is contained in food

Chemical 

100

What is the gut microbiome?

The symbiotic habitat for microbiota within the gut

100

What is  waters function in our body?

Solvent- Basic liquid solvent for all chemical processes within the body

Transport - Nutrients carried through the body in water-based fluids (e.g., blood, secretions)

Thermoregulation- Maintains stable body temperature

Body lubricant

200

What are the different classifications of a carbohydrate?

Sugars, starches and fiber

200

What is the daily recommendation of lipid intake?

About 20-35% of total caloric intake

200

What are the classifications of amino acids?

Essential and nonessential 

200

Where has the greatest nutrition absorption occur within the GI tract?

Small intestine 

200

Where is the greatest quantity of TEE used?

60-75% is used to meet basal energy demands

200

About how many calories is reccomend a day to consume proper nutrition?

About 1200 cal per day according to NASM

200

What are microbiome influencers?

Antibiotics,  chemicals, processed, pesticides, herbicides, medications, heavy metals, toxins, pathogens, supplements 

200

What is Homeostasis?

Body’s state of dynamic balance

Capacity of the body to maintain life systems despite what enters the system from outside

Homeostatic mechanisms protect the body’s water supply

300

What is the recommended intake of carbohydrates for athletes or high-intensity exerciser?

8-12 grams per kilograms of body weight per day

300

Where is cholesterol found and where is it synthesized?

Found in animal foods; eggs, yolks, liver, kidney, meats

Synthesized in liver

300

What are 5 functions of proteins?

Tissue building

Energy

Water balance

Metabolism

Body defense system

300

Explain the mechanical digestion process in the stomach.

Under sphincter control, the food enters the upper portion of the stomach as individual bolus lumps. Stomach muscles knead, store, mix, and propel the food mass forward.By the time the food mass reaches the lower portion of the stomach, it is a semiliquid acid/food mix called chyme. Chyme is released slowly into the first section of the small intestine (duodenum) by the pyloric valve.

300

How many Calories are in my sandwich? 

40 g of carbohydrates 

10 g of Fat

20 g of Protein 

4 x 40= 160 cal

4 x 10= 40 cal

9x 20 = 180

Total 380 cal

300

How many Calories per gram does alchohol provide?

7

300

What is a prebiotics and what are some examples?

Foods that stimulate a healthy gut flora

Non-digestible food ingredient.  Act as cofactors for probiotics.

Are not destroyed by heat, cold, stomach acid, or time. 

The main end products of carbohydrate metabolism are short-chained fatty acids (acetate, butyrate and propionate) which are further used by the host organism as an energy source.

Helpful for several chronic digestive disorders or inflammatory bowel disease.

Ex: artichokes, radishes, carrots, cucumbers, asparagus,  tomatoes, apples, berries, honey, dark chocolate, chianti seeds, pumpkin seeds, quinoa, legumes 

300

What is the recommended intake of water for women and men, respectively?

2.7 L (91 Oz per day) women

3.7 L (125 oz per day) men

400

List 3 monosacchrides and 3 disaccharides

Mono: glucose, fructose, galactose 

Di: sucrose, lactose, malatose

400

What are examples of monounsaturated, polyunsaturated, saturated and Trans-Fats?

Mono: Olive oil, canola oil, peanut oil, avocados, peanuts, almonds, pistachios 

Poly: veggie oils such as safflower, soy, corn, and sunflower. Omega-3 fats such as herring, mackerel, salmon, sardines, flax seeds (most nuts and seeds)

Saturated: meat, poultry, lard, butter, cheese, cream, eggs, whole milk. Tropical oils: coconut oil, palm and many baked goods

Trans- Fats: stick margarine, shortening. Fried foods and many baked goods

400

How does Protein supply energy to the body? Is it efficient?

Gluconeogensis, no

400
How do the Macro nutrients get absorbed? Think physical structure of the macronutrients.

Carbohydrates: Reduced to simple sugars (glucose, fructose, galactose)

Fats: Changed into fatty acids and glycerides

Proteins: Changed into single amino acids

Vitamins and minerals: Liberated from food

400

You eat a 900 calorie burrito. The macro break down of the burrito is 30g of Fat and 40g of Protein. How many Calories are Carbohydrates is in the burrito?

470 cal = 117.5 g of carbs

400

What amount of caffeine has been shown to increase endurance exercise performance?

5-13 grams per kilograms of body weight. About 200 mg before exercise 

400

What is a probiotic? What are some examples?

Food or supplements that stimulate the growth of healthy microorganisms with beneficial properties for a healthy gut 

Most effective if taken AFTER MEALS, when stomach acid is lowest.

Stomach acid destroys up to 99.9% of probiotics if taken before a meal - but only about 90%, if taken after meal.

Ensures maximum delivery to the small intestine, where they reproduce rapidly, populating the colon.

Best effect is in the small and large intestines, but they also help the mouth and esophagus to remain uninfected.

Certain probiotics have been shown to help with childhood diarrhea, IBS, and recurrence of certain bowel infections such as C. difficile.

Sour krauts, keifer, yogurt, fermented foods

400

What is the recommended amount of water intake post-exercise?

To prevent dehydration and facilitate recovery, one should drink 50 ounces for every kilogram (2.2 lbs) of body weight lost

500

To be classified as a whole grain, what 3 components have to be retained in the grain? Why can't we digest and break down fiber into a usable energy source?

Bran, germ, endosperm 

We lack the enzyme to break it down

500

What is the digestion pathway of lipids?

Mouth

Stomach

Small intestine:

-Bile from the gallbladder

-Enzymes from the pancreas

-Enzymes from the small intestine

-Absorption

500

What are complete/incomplete sources of protein? What are dietary influences on complete protein intake?

Complete proteins;

Meat, fish, poultry, seafood 

Soy

Incomplete proteins;

Plant-origin foods

Grains

Legumes

Nuts

Seeds

Fruits and vegetables



Veganism/vegetarianism other reasons

500

What are different absorption processes within the digestive tract?

Simple diffusion: The force by which particles move outward in all directions—from areas of greater to lesser concentration.

Facilitated diffusion: Similar to simple diffusion but uses a protein channel to carry larger items.

Active transport: The force by which particles move from areas of greater to lesser concentration using a carrier to “ferry” particles.

Pinocytosis: Penetration of larger materials by attaching to the cell membrane and being engulfed by the cell.

500

A 32 year old woman weighs 130lb (59kg). She is 5'4 and is maintaining a regular exercise program and is currently  consuming 2600 kcal/ day. Will she gain weight overtime off of her current eating and exercise routine?

EER (estimated energy requirement)

EER= 354-(6.91 x Age [yr]) + physical activity [PA] x (9.36 x weight [kg] + 726 x Height [m])

Convert lbs into kg (1 lb. = 2.2 kg) and inches into meters (39.37 in =1 m)

EER= 354- (6.91 x 32 yr old) + 1.27 (activity level w) x (9.36 x 59kg + 726 x 1.626 meters)

EER =354 - 221.12 + 1.27 x (552.24 + 1180.5)

EER =2333.5 kcal/day

Final conclusion: yes she will since she is taking in 266 kcal/ more than her energy output and since 1lb of fat= 3500, she could gain 1lb every 13 days with current eating and exercise routine.

500

What is the best way for an individual to keep their metabolism high?

Small frequent meals

500

What does an imbalanced gut flora result in?

   Poor nutritional response

   Reduced efficacy of medications 

   Physiological dysfunction 

   Accelerated aging 

   Cancer 

   Deficient immune response 

   Susceptibility to infection 

   Physical discomfort 

500

What are signs of dehydration?

Rapid heart beat, low blood pressure, and constipation 

600

What is the recommended intake amount of carbs for individuals exercising more than one hour a day?

4-5 grams per kilograms of body weight per day


600

What does the body need fat for?

Energy

Structure and membrane function 

Precursors to hormones 

Cellular signals

Regulation of uptake and excretion of nutrients in the cells

600

What are the different types of BCAA's (branched-chain amino acids)?

BCAA's can be used for energy directly in the muscle and do not have to go to the liver to be broken down during exercise. Leucine, isoleucine, and valine can enhance recoand prevent muscle break down 

600

What is the difference between principles of change and principles of wholeness?

Principle of change;

The body cannot use food as it is eaten. Food must be changed into simpler substances to be absorbed and then used by cells to sustain life.

Principle of wholeness;

The parts of the digestive process comprise a continuous whole.Food components travel through the gastrointestinal  (GI) system until they are delivered to cells or excreted.

600

The first law of thermodynamics is...?

Energy can be neither created nor destroyed, only transferred from one form to another. Food has to enter body and processed before it can convert into energy . The ultimate goal of the metabolism  is to create usable energy for the body-ATP-that we consume.

600

Finish this phrase...."when in doubt....."

What does this mean?

....refer out."

If you don't know whats something is or how to answer a nutrition question then refer out to someone else. If someone is showing signs of an eating disorder, very kindly refer them to a specialist.

600

What is fermentation?

The process in which bacteria, mold and/or yeasts consume carbohydrates and proteins present in food.

Produces alcohols, lactic acid, acetic acid, and/or carbon dioxide as byproducts

600

What dictates the bodies water requirements?

Surrounding environment -Body water is lost as sweat and must be replaced

Activity level - Water is lost as sweat. More water is needed for increased metabolic demand in physical activity

Functional losses- Disease process affects water requirements

Metabolic needs -1000 ml of water necessary for every 1000 kcal in the diet

Age -Infants need 700 to 800 ml of water per day

Drugs -Antihypertensive, antidepressants, corticosteriods, alcohol, caffeine…..

700

What is fibers role in our diet?

Provides bulk in diet

Moderating blood glucose levels

Lowering cholesterol 

Reduce risk of heart and artery disease 

Prevents constipation and establish regular bowel movements 

700

What is the recommended consumption amount of saturated fat?

Less than 10% 

Saturated is bad fats and in high amounts has been linked to increased risk of heart disease 

Maintain a balanced fat consumption by consuming mainly healthy fats such as polyunsaturated and monounsaturated fats

700

What is the digestion process of proteins?

Mouth

Stomach: enzymatic breakdown of protein by proenzymes (zymogens); Pepsin, Hydrochloric acid, Rennin

Small intestine:

Pancreatic secretions: Trypsin, chymotrypsin, carboxypeptidase

Intestinal secretions: Aminopeptidase, dipeptidase

700

Explain the mechanical digestion process in the small intestine

Peristaltic waves slowly push food mass forward.

Pendular movements sweep back and forth.

Segmentation rings chop food mass into successive soft lumps and mix them with secretions.

Longitudinal rotation rolls food in a spiral motion, exposing new surfaces for absorption.

700

What'sthe difference between BMR and RMR?

Basal Metabolic Rate (BMR) is similar to REE but requires complete physical, digestive and emotional rest (difficult to achieve)

700

How are autism and antibiotics potentially linked?

There have been links to specific bacteria within the gut flora found in high ubndancies within the gut. Upton 70%of patients diagnosed with autism have gut issues. Antibiotics impact gut health from early age.

700

What micronutirent is yeast known to rob our bodies from?

Vitamin B6

700

Where is the greatest risk with dehydration and water intoxication?

Dehydration ;

>2% total body weight loss, Special concern in the elderly (hypothalamus – regulatory center)

Water intoxication;

Too much water not enough sodium (hyponatremia)

Those at risk: Infants, Psychiatric patients, Patients on psychotropic drugs, Endurance athletes

800

What is carbohydrates function in the liver, heart, and central nervous system?

Liver- Glycogen reserves protect cells from depressed metabolic function

Heart- Glycogen is vital emergency fuel for heart muscle

Central nervous system- Brain dependent on minute-to-minute supply of glucose 


800

What is is the recommended amount of omega-6 to omega-3 in men and women? What is the current ratio in the typical American diet?

Linoleic acid: Omega-6

17 g/day for men

12 g/day for women

Linolenic acid: Omega-3

1.6 g/day for men

1.1 g/day for women

Current U.S. diet at ratio of 8:1 to 12:1

Recommended ratio of 2:1 to 3:1

800

What is the result of excess protein and protein deficiencies?

Protein energy malnutrition:

Kwashiorkor – PRO deficiency leads to water imbalance – edema feet, legs, abdomen

Marasmus – PRO deficiency, wasting appearance

Excess protein:

Usually also means excess fat intake, Protein displaces other healthy foods in diet, Extra burden on kidneys

800

What substances cause the chemical changes of food? Think digestive juices 

Digestive enzymes: Break down nutrients

Hydrochloric acid and buffer ions: Produce the correct pH necessary for enzyme activity

Mucus: Lubricates and protects the GI tract tissues and helps mix the food mass

Water and electrolytes: Carry and circulate the products of digestion through the tract and into the tissues

Bile: Divides fat into smaller pieces to assist fat enzymes

800

How are resting metabolic rate (RMR) or basal metabolic rate (BMR) measured?

Indirect calorimetry: Metabolic rate calculated on the basis of the rate of oxygen utilization

Thyroid function test: Measures the activity of the thyroid gland and the blood levels of the hormone thyroxine    

800

What are the different body types. What is the car metaphor in reference to body types?

Ecto, endo, and Mesomorphic

Prius, SUV, P1

800

Through fermentation,  restance starch gets broken down into different short chain fatty acids. These short chain Fatty acids are Acetate,  Propionate, and. Butyrate. What is the significance of these SCFA?

Acetate: stimulates lipogenisis and cholesterol synthesis 

Propionate: travels to liver, substrate for gluconeogensis 

Butyrate: 75% of colon energy 

800

What is extracellular fluid and intracellular fluid?

Extracellular fluid:

Total body water outside cells. One quarter of extracellular fluid is blood plasma. Three quarters is water surrounding cells and bathing tissues, water in dense tissue, and water moving through the body as secretions

Interstitial fluid:

Total body water inside the cell. Fluid surrounding cells in tissues. Twice the volume of that outside the cells