nutrition midterm

what macronutrient does the majority of energy come from?

carbohydrates

percentage total calories consumed carbs

45-65%

percentage total calories consumed protein

10-35%

percentage total calories consumed fat

20-35%

where is glycogen stored?

liver and muscles

80% of americans consume eating patterns that are low in ______, _____, and _____.

vegetables, fruit, and dairy

50% of the population is meeting or _______ total grain and total protein

exceeding

evidence-based healthy diets

mediterranean diet, dash diet, plant-based eating

non-evidenced-based

keto

dietary guidelines for americans: added sugars

less than 10% of calories per day starting at age 2

dietary guidelines for americans: saturated fat

less than 10% of calories per day starting at age 2

dietary guidelines for americans: sodium

less than 2300 mg/day (and even less for children younger than age 14)

choose oils from plants

olive, canola, corn

limit saturated plant fats

coconut, palm, palm kernel

limit added sugars

person under 2 should avoid all added sugars

nutrient dense

give lots of vitamins and minerals

energy dense

just give calories

which is better: 80% lean ground beef patty, 3 oz
97% lean beef vs beef fat

97% lean beef

which is better: breaded, fried cod, 4 oz
baked cod vs breading and frying oil

baked cod

which is better: whole milk, 1 cup
fat-free milk vs milk fat

fat-free milk

which is better: movie theater-style popcorn with butter, 2 cups
air-popped popcorn vs butter

air-popped popcorn

which is better: full-fat mocha, 12 oz
espresso and fat-free milk vs milk fat and chocolate syrup

espresso and fat-free milk

which is better: sweetened applesauce, 1 cup
unsweetened applesauce vs added sugars

unsweetened applesauce

replace low-fiber foods with...

higher-fiber foods

carbs are ______ and not bad for you

essential

carbs make up _________ of energy

majority

carbs are the primary source of _____ in diet

fiber

monosaccharides

glucose, fructose, galactose

disaccharides

sucrose, maltose, lactose

insoluble fibers

help with constipation and fullness

examples of insoluble fibers

bran, hull of brown rice, skin on fruit

soluble fibers

help with diarrhea, cholesterol, also result in fullness

examples of soluble fibers

psyllium, oat fiber

how much fiber should you have per day?

> 25 grams

rule of 15

carbohydrates:
consume 15 grams of carbohydrates when blood sugar drops under 70 mg/dL, and then check your blood sugar again after 15 mins

digestion of carbohydrates

1. starts in mouth
2. primarily in small intestine
3. fiber advances to large intestine - used by colon for energy and metabolized by liver
4. blood glucose levels managed by hormones

how many calories per gram do all carbs provide?

4 calories per gram

ketosis

body doesn't have enough carbohydrates to burn for energy

ketones

acid compounds formed when fat cannot be completely broken down due to inadequate glucose

t/f: sugar free does NOT equal calorie free

true

nutrients of concern in vegetarian diets

- calcium
- iron
- zinc
- vitamin d
- B12
- omega-3 FA

vegan

NO aanimal products

vegetarian: (lacto-ovo vegan)

NO beef, poultry, fish, OK dairy and eggs

ovo-vegan

NO beef, poultry, fish, or dairy - eggs ok

lacto-vegan

NO beef, poultry, fish, or dairy

essential protein

body does not make

non-essential protein

made by body

where does digestion begin?

stomach

t/f: if needed, amino acids can be converted to glucose if needed

true

complete protein

- meat (poultry, beef, pork)
- fish
- dairy
- soy
- peas

incomplete protein

- rice
- most vegetables
- whole grains
- beans
- nuts

marasmus

inadequate calories AND protein (M for Malnutrition)

kwashiorkor

inadequate protein intake (adequate Kalories)

how can we tell if a fat is saturated?

if it's solid at room temperature

t/f: saturated fat decreases cholesterol

false (increases)

do vegetables have cholesterol?

no!

what part of cell is cholesterol found?

cell membrane

what is cholesterol made from?

carbs, cat, protein, and/or alcohol

t/f: body makes all cholesterol it needs

true

what is cholesterol needed for?

needed to make bile acids and hormones

where is dietary cholesterol found?

in animals ONLY

LDL

bad cholesterol (LOSER), low density

HDL

good cholesterol, high density

where is the fat: beef

can get very lean

where is the fat: dairy

can go down to fat free

where is the fat: eggs

fat is in the yolk

where is the fat: chicken

get breast; no fried

where is the fat: fruit

no fat

where is the fat: vegetables

most have very little (main: avocado, coconut, palm)

where is the fat: grains

most very low

where is the fat: nuts, seeds

most are good unsaturated fat sources

t/f: vitamins are a great source of energy

false (vitamins do NOT have energy)

means of destruction of vitamins

heating, storage, acids, oxidation

essential vitamins

almost all of them

nonessential vitamins

vitamin d
vitamin a
niacin
vitamin k and b12

where to find vitamin d?

sun

where to find vitamin a?

beta carotene

where to find niacin?

tryptophan

where to find vitamin k and b12?

gi tract

additive

substance added to food to affect its nutrition content (folic acid to cereal)

enrich

to add nutrients back that are lost during processing (B vitamins to flour)

too much vitamin a causes

keratiniosis

too much vitamin c causes

diarrhea

what is vitamin c added to?

meat to stabilize its color

what is vitamin D added to?

vegetable oils

mega dosages

too much of a good thing - fat soluble because body can't break it down as easily

vitamin d

- a fat-soluble vitamin
- maintains serum calcium: GI absorption and bone release
- stimulates calcium absorption from kidneys
- may help immune function and reduce inflammation
- reduce risk of colon and other cancers
- deficiency disease: rickets

thiamin (b1)

beriberi disease, memory issues

niacin (b2)

pellagra

pyridoxine (b6)

neuropathy

folic acid

fxn: dna synthesis
sources: folate = synthetic form
neuro-tube defects

t/f: 1 mL of water for every calorie

true

where do vegans get their calcium intake?

dark green veggies

salt free

< 5mg

light in sodium

50% less than traditional

reduced sodium

25% less than traditional

low sodium

140 mg per serving

very low sodium

less than 35 mg/serving

sodium free

less than 5 mg/serving

t/f: lactose intolerant people can eat cheese

true!