Macros

Carbohydrates (45-65% is DRI)

Compare and contrast the major types of carbohydrates in foods and in the body 

Monosaccharides 

• Glucose

• Fructose

• Galactose 

Disaccharides 

• Lactose (glucose and galactose) → milk sugar 

• Sucrose (glucose and fructose) → table sugar 

• Maltose (Glucose and glucose)

Polysaccharides

• Starch

• Glycogen

• Fiber (14 g per 1000 kcal)

  • Functional (added to foods)

  • Dietary 

    • Soluble (fruit, veg, legumes, oat bran)

    • Insoluble (skin of fruit, seeds, wheat bran)

Explain the importance of carbohydrates and fiber in the body 

Fiber - weight management and blood glucose regulation

• Soluble - lower cholesterol and LDL

• Insoluble - GI regularity 

Sugar 

• Stored as glucose in body 

List and describe strategies for increasing fiber in the diet 

Soluble - oats, legumes, fruits, vegetables 

Insoluble - wheat bran, skin, seeds

Describe how hormones control blood glucose during fasting and feasting 

After meal (feasting) - insulin signals body's tissues to take up surplus glucose for energy or storage

Between meals (fasting) - glucagon triggers breakdown of liver glycogen to raise blood sugar 

Define Celiac Disease and some examples of gluten free grains

Autoimmune disease, consumption of proteins (gluten) in wheat, rye, barley triggers immune response 

Small intestine villi and microvilli are damaged which affects the absorption of nutrients 

Can eat: quinoa, rice, soy, corn 

• Only oats if certified gluten free because of cross contamination 

Define glycemic index and describe its usefulness  

• Ranks CHO foods on how quickly they enter the bloodstream and elevate blood sugar

• High GI foods are quickly digested, blood sugar response fast and high 

• Low GI foods are slowly digested, blood sugar response slow and steady 

Lipids (20-35% is DRI)

Identify the roles of lipids in both the body and food

In body 

• Energy stores, muscle fuel, emergency reserve, padding/insulation

In food

• Nutrient 

• Energy

• Transportation

• Sensory, appeal, satiety, texture 

Compare and contrast the chemical makeup, physical properties, and health effects of saturated fats, polyunsaturated fats, monounsaturated fats, and trans fats

Saturated fats 

• Solid at room temperature 

Monounsaturated 

• One point of unsaturation

• Liquid at room temp

Polyunsaturated 

• Multiple points of unsaturation 

• Liquid at room temp

Trans fats

• Produced by hydrogenating unsaturated fat making it more solid 

• No good anymore 

List food sources for each of these types of fats

Saturated fats 

• Animal products (meats and milk), coconut oil, palm oil

Monounsaturated 

• Olive oil, avocado, canola oil, peanut and peanut oil

Polyunsaturated

• Flax, walnut, chia (omega 3), corn, soy, sunflower, safflower, walnut oils (omega 6)

• DHA and EPA - fish 

Summarize the relationships between lipoproteins and disease risks

LDL - low density lipoprotein 

• Bad cholesterol

• “garbage”

HDL - high density lipoprotein

• Good cholesterol 

• “Garbage truck”

Elevated lipoprotein levels can lead to cardiovascular disease 

Saturated fat highers LDL

Soluble fiber lowers LDL

List strategies for reducing saturated fats in an average diet

Eat more mono and polyunsaturated fats

No more than 10% of calories should come from saturated fat 

Proteins (10-35% is DRI)

Define nonessential, essential, and conditionally essential amino acids 

Nonessential - body produces them

Essential - body cannot produce

Conditionally essential - obtained from diet if insufficient amount is produced 

Describe the process by which amino acids build proteins 

• Strand of amino acid = protein 

• Side chain differs

• All have amine group with nitrogen and an acid group 

• Only one correct sequence of amino acids for each kind of protein

• Determined by genetics 

List examples of incomplete, complete, and complementary proteins 

Complete - provides all essential amino acids 

• Animal proteins and soy 

Incomplete - limiting amino acids

• Plant foods - corn, rice 

Complementary - combining two incomplete

• Don’t have to consume at the same time or in the same meal 

List the functions of proteins in the body 

• Enzyme 

  • Build up and break down components in the body

  • Act as catalysts 

• Acid base balance

• fluid/electrolyte balance

• Antibodies

• Blood clotting 

List the MyPlate food groups that provide protein   

• 1 ounce protein group = 7g protein

• 1 cup milk/yogurt = 8g protein

• 1 ounce grain = 3g protein 

Metabolism and Nutrient Reviews 

Define anabolism and catabolism and provide examples of these reactions in the body 

Anabolic 

• Requires energy

• Building up

• Simple → complex 

Catabolic 

• Release energy 

• Breaking down

• Complex → simple 

Define enzyme and coenzyme 

Enzyme - catalysts of metabolic reactions 

Coenzyme - associate with enzymes, without coenzyme an enzyme cannot function

List and describe factors that affect metabolism 

• Age - advancing in age = decrease in muscle mass, decrease in metabolic rate

• body composition - muscle vs fat 

• Height - “surface area”

• Growth - times of growth, children, infants, pregnancy 

• Fever - increase metabolic rate 

• Hormones - ex: thyroid can increase or decrease, stress - acute vs chronic, injury

• chronic calorie restriction - metabolic rate slows over time, giving body less energy over time means the body adapts to be efficient 

For each energy-yielding nutrient provide the recommended intake including RDA (if appropriate), Dietary Guidelines recommendation, and AMDR. 

Carbs

• 45-65% of cal

• 130 g for adults

Fats

• 20-35% of cal 

Proteins 

• 10-35% of cal 

• 0.8g per kg (kg=2.2 lbs)

Popular Diets/Fad Diets

List health consequences (short-term and long-term) associated with popular diets 

Intermittent fasting 

• Benefits: short term weight loss

• Consequences: may not be practical, could impact quality of life, high risk populations (pregnant, breastfeeding, active people, diabetes, disordered eating, times of growth, meds requiring food, older adults)

Low Carb Diet

• Short term: weight loss

• Long term: low CHO versus other diets = no difference in weight loss after a year 

• Benefit: short term weight loss. May reduce intake of refined carbs, reduction in triglyceride levels 

• Consequences: may increase sat fat, decreased fiber 

Ketogenic Diet

• Benefits: seizure reduction, short term weight loss (water loss from loss of glycogen stores)

• Consequences: loss of muscle mass, constipation, bad breath (ketones), increased risk of kidney stones, increased LDL, nutrient deficiencies, poor bone health 

Summarize research on macronutrient composition for weight loss

Similar weight loss after 2 years, most weight lost in first 6 months, after 12 months slowly regain, after 2 years remain similar 

LDL increased in healthy low carb group

Triglycerides decreased less in healthy low fat group 

Calorie deficit is what leads to weight loss

Quality of carb, fat, protein, not just quantity