KINE 3302 Exam Review

What does RDA mean?

Recommended Daily Allowance

RDA’s % for Protein

12-15% or 10%

What is another name or term for Carbohydrates?

CHO

RDA’s % of CHO

48-50% from COMPLEX

≤6% from SIMPLE

RDA’s % for Fat

~40% of total kcal/day to 20-30%

RDA consumption of processed refine sugars

<6 % of total kcal/day

RDA consumption of Saturated Fat

8% of total kcal/day

What percentage of adults are overweight in US?

61%

What percentage of adults are obese in US?

35%

Proper nutrition can reduce the risk of which diseases?

• Cardiovascular Disease (CVD)

• Hypertension

• Diabetes

• Cancer

• Obesity

• Osteoporosis

Food Sources of Protein

• animal protein

• plant based

  • soy

  • hemp

  • yellow pea

  • brown rice

  • flaxseed

  • chorella

  • beans-legumes

  • nuts/seed

    • almonds, walnuts, peanuts

    • sprouted seed makes AA more available

  • Psuedograins

    • Quinoa, buckwheat

Functions of CHO

• To supply energy to the body

• To spare protein for tissue synthesis, growth and repair

• To aid in the synthesis of nonessential amino acids

• To promote normal lipids metabolism

• To provide bulk (fiber) in the diet

Food Sources of CHO

• Grains

  • breads, cereals, pastas, crackers, baked goods, & anything made from any kind of grain.

• Fruits

  • apples, apricots, bananas, berries, citrus, mango, pears, peaches

• Sugar

  • anything with sugar in it

• Legumes

  • Peanuts, pinto beans, black beans, kidney beans, soy beans, garbonza beans

• Animal Foods

  • milk, cheese, yogurt, ice cream, anything made from milk

• Vegetables

  • artichoke, asparagus, beetroot, bell pepper, broccoli, brussels sprout, cabbage, carrot, cauliflower, celery, corn, cucumber, eggplant, green bean, lettuce, mushroom, onion, pea, potato, pumpkin, radish, sweet potato, tomato, zucchini

Food Sources of Fat

• Seafood

• Vegetable oil

• Corn oil

• Peanut oil

• Meat

• Soy/soy oil

• Avocados

• Olive oil

What is the difference between Whey and Soy Protein?

Whey protein absorbs fast and stimulates muscle building more efficiently due to high leucine levels while soy protein provides a plant-based alternative.

What is the benefits of Whey and Soy Protein?

Soy is one of the most complete plant proteins. Whey can be predigested so they enter bloodstream/system more quickly and are available to work muscles

What are the protein needs based on age, gender, activity level?

• at least 1 gram per pound if normal weight

• ~25 grams/day above normal needs

• 50 or older need more protein

• Women need 1.6-2.2 g/kg of TBW

What are the energy values of the 6 basic nutrients?

• CHO is 4 kcals/gram

• Protein is 4 kcals/gram

• Fat is 9 kcals/gram

• Alcohol is 7 kcals/gram

To keep a body in shape, what things do you need to balance?

To keep you body in shape, you need to balance the negative energy

• energy intake < energy expended

  • Results in weight loss

What are the three cornerstones to eating well?

Balance, quality, timing

What are some complete sources of Protein?

• Legumes + grains

• Legumes + nuts/seeds

• Vegetables + grains

• Vegetables + nuts/seeds

• Soy

• Hemp

What are some incomplete sources of Protein?

corn, beans, peas, peanuts, almonds, walnuts, rice, wheat, broccoli

Do animal foods contain CHO? If so, which ones and why?

Yes, milk

What’s the differences between the recommended serum cholesterol level and dietary intake of cholesterol?

<200 is normal while 400-1000 is high

≤300 mg dietary cholesterol/day

What are the recommended servings of foods according to the new and old FGP?

• New FGP

  • Grains - 6 oz every day

  • Veggies - 2.5 cups every day, 5 ½ cup servings

  • Fruits - 2 cups every day, 4 ½ cup servings, or 4 medium pieces

  • Milk - 3 servings LF or FF Dairy

  • Meat/Beans - 5.5 oz lean protein, beans, fish, seeds, and nuts

How does a serving size look like?

• 1 cup = baseball

• ¾ cup = tennis ball

• ½ cup = computer mouse

• ¼ cup = egg

• 3 oz = deck of cards

• 2 teaspoons = ping-pong ball

What constitutes a serving size of a grain?

1 oz equivalent

What constitutes a serving size of a veggie?

2.5 cups every day or 5 ½ cups serving

What constitutes a serving size of a fruit?

2 cups every day, 4 ½ cups servings, or 4 medium pieces

What constitutes a serving size of dairy?

3 servings LF or FF Dairy

What constitutes a serving size of meat?

5.5 oz lean protein, beans, fish, seeds, and nuts

What are the intake recommendation for consumption of fiber?

20-35 gm of fiber/day (10-14 gm/1000 kcals)

• 25 gm/day women

• 38 gm/day men

What are the recommendations for consumption of simple sugar?

no more than 10% of total kcal/day

Which foods are high in cholesterol?

• beef brains, cooked

• beef liver, braised

• Egg yolk

What are artificial fats? What are the effects do they have?

Process called hydrogenation, which food manufacturers used to make partially hydrogenated oils, which has an extended shelf life. This is method has the effect of producing artificial trans fat. The affect this has is on cardiovascular health than saturated fats since they impact blood lipids and increase inflammation in the body.

What are sugars? What effects do they have?

Sugar, or referred as simple sugars or simple carbohydrates, are relatively small molecules found naturally in fruits, vegetables, and dairy products.

The effect sugar has is that it increases the risk of dental decay, weight gain, and other health issues.

What are the differences between polyunsaturated fat, saturated fat, monounsaturated fat?

• PUS is a fatty acid containing two or more carbon-carbon double bond on the third carbon. Recommended that 10% of total kcals come from PUS.

• Saturated Fat is a fatty acid containing no carbon-carbon double bonds. Recommendation is that <8% of total kcals come from Saturated Fats.

• MUS is a fatty acid containing one carbon-carbon double bond. Recommended at least 15% of total kcals come from MUS.

What products/foods have polyunsaturated fat?

• corn oil

• sunflower oil

• safflower oil

• Cold water fish

What products/foods have saturated fat?

• Animal Foods

  • meats, chicken skin/dark meat

  • anything made from milk/dairy

  • eggs

  • bacon

• Coconut and pal oil

• Food fried in animal fat - LARD

• Hydrogenated fats

What products/foods have monounsaturated fat?

• Almonds, walnuts, pine nuts, brazil nuts

• Hemp seed

• Cold water fish like salmon, tuna, lake trout

• EVOO

• Canola Oil

  • needs to be organic, expeller pressed

• Peanuts, PB, Peanul oil

Functions of Protein

1. Provides structure

2. Helps with regulatory processes

3. transportation and storage

4. it CAN provide energy (4 kcal/gm)

Functions of Fats

1. provide energy/efficient storage of energy

2. insulation/protection

3. supply essential fatty acids

4. transport fat-soluble vitamins

5. formation of cell membranes and prostaglandins

6. satiety (the state of being satiated; surfeit)

7. flavor and mouth feel

What are the benefits of fiber?

• promotes softer stool and regularity

• slows glucose absorption

• reduces blood cholesterol/heart disease and cancer risks

• reduces hemorrhoids and diverticulitis

What are the differences between fats and oils?

Fats are solid at room temperature and oils are liquid at room temperature. Fats tend of animal origin while oils tend to be of plant origin.

What does HDL mean?

High Density Levels

What does LDL mean

Low Density Levels

What the two essential fatty acids?

Linoleic acid and alpha-linolenic acid

What the sources of Linoleic acid?

• corn oil

• cottonseed

• grapeseed

• safflower

• soybean

• sunflower

• nuts and seeds

• meat

• poultry

• eggs

What is the sources of alpha-linoleic acid?

• flaxseeds and walnuts

• oils from perilla seeds

• chia seeds

• canola seeds

• soybeans

• salmon

• tuna

• sardines

• anchovies

• striped bass

• catfish

• herring

• mackerel

• trout

• halibut

What is the function of the two essential fatty acids?

Are used to form phospholipids, which are key players in the formation and maintenance of healthy cell membranes in the brain and nerve cells.

What are the minimum kcals needed to meet nutritional needs?

1200 kcals/day

What is a “good” source of fiber?

Whole grain breads and cereals, beans, and dried fruits.

What is the differences between soluble and insoluble fiber?

Insoluble does not dissolve in water and is found in the outer covering of grains. Because of it’s insolubility, it passes through intact and undigested. Soluble becomes gelatinous in water and is found in oat bran, pectin, and flesh of fruit.

What are the sources of soluble fiber?

• apples

• bananas

• oranges

• carrots

• barley

• oats

• kidney beans

What are the sources of insoluble fiber?

• wheat bran

• nuts

• fruit skins

• most vegetables

• legumes

What are the benefits of soluble?

Absorbs fat in blood stream and allows it to be removed so it doesn’t clog arteries

What are the benefits of insoluble fiber?

Scraping effect removes abnormal cells, reducing risk of colon cancer and prevents constipation

What is the differences between enriched and fortified?

Enriched is adding back the nutrients that were lost during the processing while fortified is adding more nutrients.

What is trans fatty acid?

a form of an unsaturated fatty acid, usually a monounsaturated (MUS) one found in food, in which the hydrogens lie on opposite sides of the carbon-carbon double bond.

What are the three cornerstones to eating well?

1. Balance: select foods from the major food groups

2. Variety: choose different foods within each group

3. Moderation: plan and limit your intake

What determines/affects our food choices?

• Habits

• Culture

• Availability

• Emotions

• Advertising

• Convenience

• Health

• Physiology

What is the minimum fiber amount a food should have in your instructor’s opinion?

9 a day

What are the main nutrients available in the Dairy group?

protein and calcium

What are the main nutrients available in the meat group?

protein, iron, and zinc

What are the main nutrients available in the fruit/veggie group?

vitamin A, vitamin C, beta carotene, and trace minerals fiber

What are the dietary guidelines?

• choose a diet VERY moderate in sugar

• choose a diet moderate in salt and sodium

• include dark colored fruits and vegetables every day

• choose high fiber grains ( 3gm or more per serving)

• If you drink alcoholic beverages, do so in moderation

What are the RDA’s?

Recommended intakes of nutrients that meet the needs of almost all healthy people of similar age and gender

What is the purpose of developing the DRI’s?

Nutrient recommendations to prevent chronic diseases.

What does DRI mean?

dietary reference intake

What is enriched?

Adding nutrients back that were lost during processing

What is fortified?

Adding more of a nutrient that was already present to enhance health properties of the food.

When the label says “high” in some nutrient, what does this mean?

that the high source/nutrient is ≥ 20% over RDA

What does the “80% lean” mean on the label?

the package contains 80% lean muscle tissue

What does “20% fat” mean on the label?

the package contains 20% fat by weight

What is the role of insulin in the body?

Insulin is made by the pancreas, which acts like a key to let sugar from the bloodstream into your body’s cells to use for energy.

What causes insulin levels to go too high?

When the blood is high, the pancreas releases the hormone insulin into the bloodstream and remove glucose from the bloodstream by taking it into those cells

What can we do to keep insulin and blood sugar levels regulated?

eating a balanced diet, exercising regularly, and managing your daily stress

What is the kcal content of alcohol?

7 kcal/gram

What type of nutrient is alcohol?

empty calories

How do we classify fats?

• Triglycerides (Triacylglycerols)

• Phospholipids

• Sterols

What is hydrogenation?

• process used to solidify an oil

• addition of H to C=C double bonds

• changes shape making it straighter

• formation of trans fatty acid

What are the 6 basic nutrients?

• Carbohydrates (CHO)

• Protein

• Fat

• Vitamins

• Minerals

• Water (H2O)

Functions of Lipids

• Provide energy/Efficient storage of energy

• Insulation/Protection

• Supply Essential Fatty Acids

• Transport fat-soluble vitamins

• Formation Cell Membranes and Prostaglandins

• Satiety

• Flavor and mouth feel