Human Nutrition Exam 1

Macronutrients

carbohydrates, proteins, and fats

Carbs have how many kcal/g

4 kcal/g

Proteins have ____ calories per gram

four

Fats have ___ calories per gram

9 calories/gram

What is a kilocalorie

amount of energy required to raise the temperature of 1 kg of water by 1°C

calorie density

amount of calories contained in a given volume

What contributes to calorie density

fat and carbohydrate

what is the main energy producing structure in the body

ATP

There are ____ main energy systems in the body

3 energy system

What are the 3 energy systems?

Glycolytic system, ATP-PC system, and the aerobic system/Krebs cycle/transport chain

Nutrition labels must include

Statement of identity, net contents, manufacturer information, ingredient list, nutrition facts panel

Nutrition Labeling claims ARE

Regulated

Nutrition Labeling claims AREN'T

Required

4 main kinds of Carbohydrates

Monosaccharides, disaccharides, polysaccharides, and, oligosaccharides

What's the differences between four main types of carbohydrates

length and variety of chains

Monosaccharide example

glucose

Disaccharide example

sucrose

Polysaccharide example

starch

Oligosaccharide example

maltodextrin

Carbohydrate digestion begins in the ...

mouth; salivary amylase

Carbohydrates key regulating hormones are...

Insulin and Glucagon

Glucagon

frees glucose for use

Insulin

puts glucose away

Main transporter without insulin

Glut 4

Carbohydrates stored form of glucose in the liver/muscles

Glycogen

Glycemic Index

Qualitative way to rank CHOs based upon relative blood glucose response

What factors contribute GI

Amount of CHO, level of processing, form it's in ect

Glycemic Load

GI but takes serving size into account

Recommended daily % of calories

60%

Higher or lower daily rec % of carbohydrates

Higher

Highest daily % calorie recommendation

Endurance

Fiber Pros

Increase satiety, improve glucose levels, improve blood lipid profile

Fiber Cons

Can cause bloating, gas, and GI distress

Sources of Fiber

Grains, fruits, vegtables

Artificial sweeteners - made of...

CHO or amino acids

Examples of artificial sweeteners

stevia, aspartame, sucralose

Fats - main structural unit

Triglyceride

What are triglycerides comprised of

Glycerol backbone and 3 fatty acids

2 main types of fats

saturated and unsaturated fats

Difference of saturated and unsaturated fats

saturated solid at room temperature, unsaturated are liquid at room temperature and have a carbon double bond

Examples of saturated fats

Butter, lard, coconut oil

Examples of unsaturated fats

Olive oil, sunflower seed oil

Benefits of Omega 6's

Epithelial cell function, regulation of gene expression, deficiencies can lead to rashes and growth deficiency

Benefits of Omega 3's

Helps reduce inflammation in the body and in the brain

Where does most of the digestion of fat take place?

Mouth, lingual lipase

How are fats transported

Chylomicrons

What system of the body does chylomicrons flow through

lymphatic system

LDL

Bad cholesterol, flakey sticks to walls of arteries

HDL

Good cholesterol, dense and prevents build up

Trans fats

Lower HDL and raise LDL

Recommended daily % of calories

20-35%