Nutritional Counselling

Test 2

What is the primary role for carbohydrates

Supply energy for body processes and activities

What are the classifications of carbohydrates

Chemical classifications: Monosaccharides, disaccharides, oligosaccharides, Polysaccharides

Nutritional Classification: Simple carbohydrates, complex carbohydrates

Define Monosaccharides

One molecule of sugar

What are the primary types of simple sugars

Monosaccharides and disaccharides

What is glycogen

Storage form of glucose in the body, found in the liver and muscles

What is the recommended daily intake of carbohydrates

55-65% of daily energy intake

What is dietary fibres daily recommendation

25-35 grams/day

What are the functions of carbohydrates

supply energy, spare protein, help burn fat efficiently, provide bulk, promote satiety

What are saturated fats

Fats primarily from animal sources that can raise blood cholesterol levels

What is the main difference between LDL and HDL cholesterol

LDL (bad cholesterol) deliveres cholesterol to tissues, increasing heart disease risk; HDL (good cholesterol) removes cholesterol from tissues, lowering heart disease risk

What is the caloric value of carbohydrates and protein

4 kcal/g

What component makes protein unique

Nitrogen

What are complete proteins

Proteins that contain all essential amino acids

What factors affect Basal Metabolic Rate (BMR)

Growth, age, muscle mass, nutrition, temperature

What is the definition of hunger

Physiological need for food

What process breaks down triglycerides in fat digestion

Pancreatic lipase breaks triglycerides into fatty acids and monoglycerides

What are the two essential fatty acids

Omega-6 (Linoleic acid) and Omega-3 (Alpha-linolenic acid)

What are the components of energy expenditure

Basal Metabolism, Physical activity, Thermic effect of food

What is the caloric value of fat

9 kcal/g

What are examples of vegetable sources of monounsaturated fats

Olive oil, canola oil

How much deficit in calories is required to lose 1 pound of body fat

3,500kcal

What is the role of insulin

Lowers blood glucose levels

What is protein deficiency disease associated with lack of protein intake called

Kwashiorkor or Marasmus

What does resistant starch do

Resists digestion in the small intestine; promotes gut health

What health problems are associated with high saturated fat intake

Atherosclerosis and cardiovascular disease

What are oligosaccharides

Consist of 3-10 sugar molecules and can have prebiotic effects on gut health

What types of foods are high in dietary fibre

Fruits, vegetables, whole grains, legumes, nuts, and seeds

What are the health benefits of soluble fibre

Helps stabilize blood sugar, lowers blood cholesterol, and increases feelings of fullness

Which hormones are involved in blood glucose regulation

Insulin and glucagon

What happens during ketosis

The body starts burning fat for fuel instead of carbohydrates due to insufficient carb intake

What are some characteristics of complex carbohydrates

Rich in vitamins, minerals, and fibre; provide sustained energy; usually take longer to digest

Identify one key function of proteins other than growth and repair

Enzymatic function (Catalyzing biochemical reactions)

What are limiting amino acids

Essential amino acids that are present in the smallest amounts in food and can restrict protein synthesis

What is marasmus

A severe form of malnutrition characterized by energy deficiency, resulting in significant weight loss and muscle wasting

What food sources are good examples of complete proteins

Animal products like eggs, milk, and meat; also quinoa and soy

What is the difference between short term and long term energy storage in the body

Short term energy is stores as glycogen in the liver and muscles; long term energy is stored as body fat

How does physical activity affect energy balance

Increases energy expenditure, which can contribute to caloric deficits and weight loss

What is the thermic effect of food (TEF)

The energy expedenture above basal metabolic rate that is associated with the cost of processing food for use and storage

Name one food source of omega-3 fatty acids

Fatty fish (salmon, mackerel)

How does dietary fiber contribute to digestive health

romotes regular bowel movements and helps prevent constipation

What is the significance of a high-quality protein source

Provide all essential amino acids in adequate amino acids in adequate amounts needed by the body

What are trans fats and their effects on health

Trans fats are artificially created fats that increase LDL cholesterol and risk of heart disease

What is an example of a natural source of resistant starch

Cooked and cooled potatoes, green bananas

What is the recommended protein intake for an average adult

Approximately 10-35% of total daily caloric intake, typically about 0.8 grams per kilogram of body weight

In what ways can one increase their HDL, cholesterol levels

Engage in regular exercise, lose excess weight, avoid smoking, and moderate alcohol consumption