hhp:2310 unit 2

chapters 4-6, chapter 9 (sections 9.2 &9.7) & chapter 10 (section 10.3)

What are the monosaccharides of sugar?

glucose, fructose, galactose

What are the disaccharides of sugar?

maltose, sucrose, lactose

What monosaccharides make up the disaccharide maltose?

glucose and glucose

What monosaccharides make up the disaccharide sucrose?

glucose and fractose

What monosaccharides make up the disaccharide lactose?

glucose and galactose

What is the daily limit of added sugars?

less than 10% of total intake

1 tsp of sugar is equal to how many grams of CHO

4g of CHO

Sue’s Estimated Energy Requirement is 2135 kcals. How many grams of added sugar can she consume per day to stay within the Dietary Guidelines?

53 g of added sugar

High Fructose Corn Syrup is made up of ____% fructose and ___% glucose

55%; 45%

What are some examples of artificial/low calorie sweeteners? (can be more than one)

a. aspartame

b. sugar

c. stevia

d. sucralose (splenda)

a, c, and d

True or False: The World Health Organization states that it is okay to use artificial/low calorie sweeteners to control body weight?

False

True or False: The World Health Organization is against using arificial/low calorie sweeteners to reduce risk of noncommunicable disease

True

What does the International Agency for Research Cancer say the daily Aspartame limit is?

40mg / kg body weight

True or False: The American Heart Association claims we should replace sugary & diet drinks with plain, carbonated, or unsweetened water

True

What are the Polysaccharides?

starch, glycogen, fiber

True or False: Fiber is digested

False

Fibers can be split into two categories, _________ and ________

soluble; insoluble

What makes up insoluble fibers?

cell walls & tough structures of plants

What is NOT an example of an insoluble fiber?

a. cellulose

b. resistant starch

c. pectin

d. lignins

c. pectin

What foods are examples of insoluble fibers?

wheat bran, skins, seeds

True or False: Insoluble fibers lower the risk of colon and rectal cancer

True

What is the purpose of insoluble fibers in the body?

Help alleviate constipation & improves digestive function

What makes up soluble fibers?

watery compartments of plant tissue

Which of the following is NOT an example of a soluble fiber?

a. pectin

b. gums

c. psyllium

d. cellulose

d. cellulose

What are some food examples of soluble fibers?

oats, legumes, fruits, vegetables

What is the purpose of soluble fibers in the body?

reduces blood cholesterol, blood sugar regulations, colonic health

What are the three things that are REQUIRED for a grain to be considered a whole grain?

bran, endosperm, & germ

True or False: Refined grains only contain endosperm

True

What is the recommendation of fiber per day?

14 g / 1000 kcal

What are the benefits of fiber?

• lowers cholesterol

• blood glucose regulation

• healthy bowel function

• weight management/increase satiety

What are some strategies for increasing fiber?

• eat legumes (beans & lentils)

• fruits & vegetables w/edible skins or seeds

• whole grains

What are some things to remember when increasing fiber intake?

• add to diet gradually

• maintain adequate fluid

What does insulin do during carbohydrate absorption & blood glucose regulation?

signals body’s tissues to control glucose

What does glucagon do during carbohydrate absorption & blood glucose regulation?

triggers breakdown of liver glycogen

The glycemic index ranks CHO foods on

a. how fast they enter the bloodstream & decrease blood sugar

b. how fast they enter the bloodstream & elevate blood sugar

c. how much is needed to change blood sugar

d. how slow they enter the blood stream & lower blood sugar

b. how fast they enter the bloodstream & elevate blood sugar

High GI foods are ________ digested, because blood sugar response is ______ & ______

quickly; fast; high

Low GI foods are ________ digested, because blood sugar response is _____ & ______

slowly; slow; steady

True or False: small intestine villi & microvilli are damaged in those with Celiac Disease

True

Choose the foods one with Celiac Disease CAN consume:

a. oats, quinoa, rice & rye

b. rye, wheat, soy & barley

c. quinoa, rice, soy & corn

d. quinoa, oats, wheat & corn

c. quinoa, rice, soy & corn

Why are fats (lipids) important?

• energy storage

• muscle fuel

• padding/insulation

• emergency reserve

What are the three types of fats?

triglycerides, phospholipids, sterols

True or False: Sterols are only found in animals & plants

True

What are phospholipids used for?

used as emulsifiers

What are sterols used for in the body?

make bile, vitamin D, certain hormones

What is the most common lipid in foods?

Triglycerides

What are sources of triglycerides?

oils, red meats, poultry, fish, dairy

What is a triglyceride make of?

1 glycerol + 3 fatty acid chains

Fatty acids differ from one another by

a. amount of fatty acid chains & degree of saturation

b. length of fatty acid chain & degree of saturation

c. amount of fatty acid chains & size of fatty acid chains

d. length of fatty acid chain & degree of unsaturation

d. length of fatty acid chain & degree of unsaturation

True or False: saturated fatty acids only have single bonds between carbons

True

What do saturated fatty acids do?

a. raise blood cholesterol

b. lower blood pressure

c. lower blood cholesterol

d. nothing

a. raise blood cholesterol

Trans fats __________ LDL blood cholesterol

increase

Polyunsaturated fatty acids have

a. three or more points of unsaturation

b. two or more points of unsaturation

c. one point of unsaturation

d. only single carbon bonds

b. two or more points of unsaturation

What are sources of Omega 3?

flax, soy, canola oil, & walmut

What are sources of Omega 6?

corn, sunflower, safflower oils & also in walnut & soy

What are some health benefits of Omega 3 & Omega 6?

• essential fatty acids

• heart health

• cell membranes

• brain function & vision

What are some examples of monosaturated fatty acids?

oleic acid & olive oil, peanut & peanut oil, avocados, canola oil

Monosaturated fatty acids have

a. three or more points of unsaturation

b. two or more points of unsaturation

c. one point of unsaturation

d. only single carbon bonds

c. one point of unsaturation

________ transport fat through the blood stream

a. lipids

b. proteins

c. carbohydrates

d. lipoproteins

d. lipoproteins

What do Chylomicrons do?

transport lipids from intestinal cells to other body tissues

What does VLDL do?

made by liver to transport lipids from liver to other body cells

What does LDL stand for and what do they do?

low density lipoprotein; circulate throughout body making lipids available to cells

LDL are _______ cholesterol

half

What does HDL stand for and what do they do?

high density lipoprotein; transport cholesterol back to liver

HDL are mostly made of ________

proteins

Which has more fiber:

1 medium apple or ½ cup applesauce

1 medium apple (the skin)

Which has more fiber:

1 carrot stick or 1 bread stick

1 carrot stick

Which has more fiber:

½ cup strawberries or ½ cup grapes

½ cup strawberries (the seeds)

Which has more fiber:

½ cup spinach or ½ cup peas

½ cup spinach

Which has more fiber:

2 figs or 2 prunes

2 figs

Which has more fiber:

1 Tbs wheat germ or 1 Tbs wheat bran

1 Tbs wheat bran

Gloria consumed 2150 kcal per day and 19 grams of fiber. Does she meet the fiber DRI?

How many more grams does she need to meet?

No,

19 g fiber / 2150 kcal = 0.0088 g per kcal

0.0088 g * 1000 = 8.8 g fiber per 1000 kcal

2150 kcal * (14 g / 1000 kcal) = 30 g fiber

30 g - 19 g = 11 g fiber needed

Sue’s Energy Intake is 2135 kcal. Her diet analysis reveals she consumes 27 grams of saturated fat per day. What percentage of her kilocalories come from saturated fat? Does she meet the Dietary Guidelines for Americans (DGA)?

No she does not meet the DGA

27 g * 9 kcal per g = 243 saturated fat kcal

243 kcal / 2135 kcal = 0.11 or 11% of kcal from saturated fat

What percentage of your kilocalories come from carbohydrates if you consumed 212.416 grams of carbohydrates and 1650 kcal total? Does this fall within the AMDR?

212 g carb * 4 kcal carb = 848 kcal carb

848 kcal carb / 1,650 kcal = 0.51 = 51%

Yes, this falls within the AMDR

Do you meet the 14 g per 1000 kcal recommended intake for fiber if you consume 17.58 grams of fiber and 1650 kcal total?

17.5 g fiber / 1650 kcals = .0106 g per 1 kcals

0.0106 g per kcal x 1000 = 10.6 grams per 1000 kcals 

at 1650 kcals you would need 23 grams

What percentage of your kilocalories come from protein if you consume 69 grams of protein and 1650 kcal total? Does this fall within the ADMR? Did you meet the RDA for protein?

69 g protein * 4 kcal = 276 kcal protein

276 kcal protein / 1,650 kcal = 0.16 = 16%

Yes, this falls within the ADMR

Yes, this meets the RDA for protein

What percentage of your kilocalories come from fat if you consume 62.35 grams of fat and 1650 kcal total? Does this fall within the AMDR?

62 g fat * 9 kcal fat = 558 kcal from fat

558 kcal from fat / 1,650 kcal = 0.33 = 33%

Yes, this falls within the AMDR

What percentage of your kilocalories come from saturated fat if you consume 24.327 grams of saturated fat? Is this within the Dietary Guidelines recommendation?

24 g fat * 9 kcal = 216 kcal saturated fat

216 kcal saturated fat / 1,650 kcal = 0.13 = 13%

No, this is over the Dietary Guideline recommendation

Which of the following ingredients contain fiber?

enriched wheat flour, whole wheat flour, butter, sugar, milk, eggs, shredded carrots, cream cheese, raisins, oat bran, honey, walnuts, salt

whole wheat flour, shredded carrots, raisins, oat bran, walnuts

Which ingredients contain fructose?

enriched wheat flour, whole wheat flour, butter, sugar, milk, eggs, shredded carrots, cream cheese, raisins, oat bran, honey, walnuts, salt

shredded carrots, raisins, honey

Which ingredients contain glucose?

enriched wheat flour, whole wheat flour, butter, sugar, milk, eggs, shredded carrots, cream cheese, raisins, oat bran, honey, walnuts, salt

honey

Which ingredients contain lactose?

enriched wheat flour, whole wheat flour, butter, sugar, milk, eggs, shredded carrots, cream cheese, raisins, oat bran, honey, walnuts, salt

milk

Which ingredients contain starch?

enriched wheat flour, whole wheat flour, butter, sugar, milk, eggs, shredded carrots, cream cheese, raisins, oat bran, honey, walnuts, salt

enriched wheat flour, whole wheat flour, oat bran

What two monosaccharides are formed together to make sucrose (table sugar)?

a. glucose + glucose

b. glucose + fructose

c. glucose + galactose

b. glucose + fructose

True or False: A high LDL cholesterol will increase risk for cardiovascular disease

True

What can someone do to decrease their LDL levels? (can choose multiple)

a. increase soluble fiber intake

b. decrease saturated fat intake

c. decrease unsaturated fat intake

d. increase sugar intake

a. increase soluble fiber intake and b. decrease saturated fat intake

__________________ can help increase one’s HDL level

a. decreasing unsaturated fat intake

b. increasing fruit intake

c. physical activity

d. vitamins and supplements

c. physical activity

because HDL is our good cholesterol or scavengers helping to transport cholesterol back to the liver

What type of fat is found in animal fat, palm oil, and coconut oil?

a. saturated fat

b. monounsaturated fat

c. polyunsaturated fat

a. saturated fat

Jason’s diet reveals he consumed 2100 kcal and 35 grams of saturated fat. Does he meet the Dietary Guidelines?

a. Yes, he consumed 9% of kcals from saturated fat

b. No, he consumed 15% kcals from saturated fat

c. No, he consumed 13% of kcals from saturated fat

b. No, he consumed 15% of kcals from saturated fat

35 grams * 9 kcals per gram fat = 315 kcals from saturated fat

315 kcal / 2100 kcal = 0.15 = 15%

Which of the following can one do to reduce saturated fat intake? (can choose multiple)

a. use low fat milk in coffee instead of heavy cream

b. cook eggs in oil instead of butter

c. reduce animal proteins

d. drink diet soda instead of regular

e. remove sugar from his coffee

a. use low fat milk in coffee instead of heavy cream, b. cook eggs in oil instead of butter, and c. reduce animal proteins

Which of the following would replace saturated fat with mono or polyunsaturated fatty acids?

a. change cheddar cheese to provolone

b. switch ranch for an oil based dressing

c. leave the skin on the potatoes

b. switch ranch for an oil based dressed

What can one do to increase their soluble fiber intake? (may choose multiple)

a. change breakfast to oatmeal and fruit

b. consume more plant protein proteins such as legumes

c. add a vegetable to dinner

d. leave the skin on the potatoes

a. change breakfast to oatmeal and fruit, b. consume more plant protein proteins such as legumes, and c. add a vegetable to dinner

Are legumes (beans, peas, lentils) a complete or incomplete protein?

incomplete

What is Jasons RDA for protein. Jason is 70 inches tall and 176 lb (80 kg)

a. 80 grams protein

b. 64 grams protein

c. 140 grams protein

d. 176 grams protein

b. 64 grams protein

RDA for protein is 0.8 g/kg

What range of protein should Jason intake to meet the AMDR based on his 2100 kcal intake?

a. 64-100 grams

b. 53-184 grams

c. 184-210 grams

b. 53-184 grams

The AMDR for protein is 10-35% of kcals

0.10 × 2100 = 210 kcal / 4 (kcal/g) = 52.5 grams of protein

0.35 × 2100 = 735 kcal / 4 (kcal/g) = 183.75 grams of protein

Jason’s diet reveals he consumed 2100 kcal and 16 grams of fiber. Did he meet fiber DRI? If no, how many more grams of fiber does he need?

a. Yes, he meets the DRI

b. No, he needs 12 more grams of fiber

c. No, he needs 14 more grams of fiber

c. No, he needs 14 more grams of fiber

16 g fiber / 2100 kcal = 0.007 g fiber per 1 kcal

0.007 × 1000 (recommendation is 14 g per 1000 kcal) = 7.6 g per 1000 kcal

He needs 30 grams (14/1000 × 2100) = 29.4 (round to 30)

30 g - 16 g = 14 g needed

At 2100 kcals, Jason should consume no more than _____ g of added sugar to meet the Dietary Guidelines?

a. 52 grams

b. 210 grams

c. 13 grams

a. 52 grams

Dietary Guideline is 10%

0.10 × 2100 = 210 kcal sugar

210 kcal / 4 kcal (CHO is 4 kcal/g) = 52 grams of added sugar

52 grams of added sugar is _______ teaspoons

13 teaspoons

1 tsp of added sugar = 4 grams of CHO

52 grams / 4 grams CHO = 13 tsp

________ is the primary source of energy for all the body’s tissues

glucose

True of False: Added sugars are an important part of the diet that provide essential nutrients for the body

False

Which of the following are important functions of fiber in the body? (can choose multiple)

a. helps regulate blood sugar and cholesterol levels

b. contributes to the development of diverticulitis and other bowel diseases

c. supports healthy bacteria in the colon

d. contributes to satiety

a. helps regulate blood sugar and cholesterol levels, c. supports healthy bacteria in the colon, and d. contributed to satiety