Nutrition Exam 2 Study Guide

Carbohydrates

Organic compounds composed of carbon, hydrogen, and oxygen in the form of simple carbs or sugars

Function of carbohydrates

• Provides energy

• Dietary fiber

• Naturally occurring sweetener

Which tissues use glucose as fuel

Brain and nerve tissues

Recommended intake of carbohydrates for adults (grams)

130 grams/day

Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates

45-65% kcal intake as primary complex carbs

Protein-sparing effect

Refers to the body’s preference to use carbohydrates and fats as a source of energy rather than proteins

Ketones

Produced when there is a lack of carbohydrates, resulting in fats being used as an energy source instead

Example of a diet that leads to ketone production

• Diet consisting of salad and oil and vinegar dressing

• Diet with little to no carbs

Levels of insulin when there is increased ketone production

Low

Glycogen

Storage form of carbohydrates found in muscles and liver

Glycogen function in the liver

Assists in regulation of sugar-dependent functions in the body

Glycogen function in muscles

Fuel and regulate physical activity

Glycogenesis

Process of converting glucose to glycogen

Blood glucose

Source of energy to all cells in the blood

Normal levels of blood glucose

70-100 mg/dL

Insulin

Hormone that lowers blood sugar

Gluconeogenesis

The creation of glucose from non-carbohydrate sources

Glycemic index

Index scaled from 0-100 that demonstrates how fast a certain food raises blood glucose levels

Examples of low GI foods (<55)

Nuts (peanuts and cashews), legumes, whole grain spaghetti, skim milk, many fruits

Examples of medium GI foods (56-69)

Mini-wheat/Raisin bran cereal, whole grain bread, spaghetti, white rice, cola

Examples of high GI foods (>70)

Corn flake cereal, white bread, bagels, sports drinks, baked potato

Sources of sugar

Sugar cane/beets, honey, brown sugar, corn syrup

Recommended intake of sugar

25% or less of daily energy intake

Complex carbohydrates

Polysaccharides that take longer to digest

Examples of complex carbohydrates

Starch and fiber

Complex carbohydrates: Starch

Storage form of plant carbohydrate

Examples of starch

Grains, legumes, root vegetables

Complex carbohydrates: Fiber

Type of carbohydrate that can’t be digested

• Soluble fibers

• Insoluble fibers

Soluble fiber

Dissolves in fluids

Soluble fiber function

Decreases blood cholesterol levels

Soluble fiber examples

Whole grains, brown rice, whole wheat, oatmeal, veggies, nuts

Insoluble fiber

Does not dissolve in fluids

Insoluble fiber examples

Kidney beans, soybeans, several fruits (apples, bananas, oranges), corn, carrots, white potato

Benefits of fiber

• Helps with weight control, smoother digestion, and diabetes control

• Protects colon

• Lowers blood cholesterol

Fiber intake can reduce the risk of these two diseases

Colon cancer and heart disease

Recommended intake of fiber (grams)

25-38 grams/day

Components of grain

• Bran (outside layer)

• Endosperm (middle layer)

• Germ (core)

Unrefined grain / whole grain

Has all original components of a grain

Refined grain

Grain that is processed and taken apart, losing its nutrients

What part of a grain remains if it is refined?

Endosperm

Enrichment

Replacement of nutrients after processing

Excessive carbohydrates can cause

• Obesity

• Type 2 Diabetes

Deficient carbohydrates can cause

Ketone production

Bran

Outer layer of grain that is fiber-rich and contains Vitamin B vitamins

Endosperm

Middle layer of grain that is starchy, contains some vitamins and proteins

Germ

Core of a grain that has vitamin B vitamins, vitamin E, and healthy fats

What % of the plate should have grains

30% (or 5-8 oz)

What % of the plate should have fruits and vegetables

50% (2-3 cups of veggies and 1.5-2 cups of fruit)

Which macronutrient is essential for optimal brain function and cognitive performance

Carbohydrates

Simple carbohydrates

Monosaccharides that are quickly absorbed by the body

Refined foods typically have

Simple carbohydrates

Unrefined foods typically have

Complex carbohydrates

Types of lipids

• Triglycerides

• Phospholipids

• Sterols

What percentage of fats in foods and the body consist of triglycerides

95%

Types of Fats

• Saturated Fat

• Trans Fat

• Unsaturated Fat

Types of Fats: Saturated Fat

Derived from animal based products and oils, as well as some plant based foods as well.

• Solid at room temperature

Examples of saturated fat

Meat, dairy, eggs

Types of Fats: Trans Fat

Artificially hydrogenated fats that are detrimental to health

Examples of Trans Fats

Processed foods

Types of Fats: Unsaturated Fats

Composed of mono and polyunsaturated fats, good for heart health

Types of Unsaturated Fats

• Monounsaturated Fats

• Polyunsaturated Fats

Examples of monounsaturated Fats

Avocados, olives, nuts

Omega-3 Fatty Acids

Type of fat found in fish, lowers risk of heart disease

Functions of triglycerides

• Stores energy (source of fuel during illness)

• Organ protection

• Temperature regulation / insulator

High fat foods often have high ____

calories

Recommended intake of fat (overall, in grams)

40-97 grams/day

Recommended intake of unsaturated fat (grams)

20-25 grams/day

Normal level of total cholesterol

<200 mg/dL

Normal level of LDL (bad) cholesterol

<100 mg/dL

Normal level of HDL (good) cholesterol

>50 mg/dL

Normal level of triglycerides

<150 mg/dL

Benefits of cholesterol

• Cell membrane and nerve tissue maintenance

• Formation of sex hormones, vitamin D, bile

Which compound forms sex hormones, vitamin D, and bile

Cholesterol

Excessive fats can lead to

• Coronary vascular disease

• Obesity

• Some cancers

• Indirectly leads to T2D and hypertension

Deficient fats can lead to

• Essential Fatty Acid Deficiency

• Hormone imbalance

A 65-year old client consults Dr. Marill and asks for tips to improve heart health. Which of the following foods should Dr. Marill suggest for the client to incorporate in his diet

Olive oil, nuts, fish

Which fats are responsible for increasing the risk of cardiovascular diseases

Saturated and trans fats

Recommended calorie intake for fats

20-30%

Examples of natural antioxidants

Vitamin C and Vitamin E

Vitamins associated with disruption of anticoagulants

Vitamin C and Vitamin E

A gmjurse is about to administer an anticoagulant to a post-op patient. The nurse should consult the patient that they should stop eating foods with these two vitamins

Vitamin C and E

Describe fiber levels in high-fat foods

Fiber levels are usually low in high-fat foods

One pound of human fat is equal to how many kcals

3,500

How many kcals are in one gram of fat

9

How many kcals are in one gram of carbohydrates and proteins

4

Function of fats

• Energy storage

• Brain health and hormones

• Nutrient absorption

Recommended calorie intake of proteins

10-35%

Essential amino acids

9 of 20 amino acids that must be obtained through dietary means

Nonessential amino acids

11 of 20 amino acids that the body produces

Function of proteins

• Building blocks

• Growth and maintenance

• Immune response

• Acid-base balance

• Transportation

• Fluid and electrolyte regulation

Excess proteins can lead to

• Increased body fat

• Increased risk of coronary artery disease, some cancers, and osteoporosis

• Ketosis

Deficient proteins can lead to

• Catabolic state / negative nitrogen balance

• Malnutrition (causing skin, nails, and hair problems, loss of muscle mass)

• Delayed healing

• Weakening immune system

Two highest quality protein foods

Eggs and human milk

Complete protein

Proteins that contain all 9 essential amino acids, usually animal-based

Incomplete protein

Foods that lack one or more essential amino acids, not animal-based

Examples of incomplete proteins

Ready to eat cereals, bread, beans, pb, veggies

Recommended intake of proteins (grams)

• 56-63 g/day in males

• 46-50 g/day in females

Health benefits to vegetarianism

• Lower intake of total fat, saturated fat, and cholesterol

• High fiber

• Reduced risk of obesity, heart diseases, some cancers, T2D, etc

Drawbacks of Vegetarianism

• Deficiency of Vitamin B12 and Vitamin D

• Potential deficiency of metals such as zinc, iron, calcium

Marasmus

Inadequate intake of both energy and proteins