Fundamentals of Nutrition - Chapter 4-6

d

1 gram of fat contains ______ kcalories a) 4 b) 5 c) 7 d) 9

50-60

____ - _____% of total kcalories from carbs

- good cholesterol - carries cholesterol out of the body

HDL

even

fatty acids contain an ______ number of carbons

a

galactose a) monosaccharide b) polysaccharide c) disaccharide

plants

starch is the storage form of energy in ________

c

sucrose a) monosaccharide b) polysaccharide c) disaccharide

yes, too much fiber in the diet can cause bloating, gas, and constipation

can you get too much dietary fiber? if so what are the effects?

- a nutrient required for normal body functioning that can not be synthesized by the body - omega 3 and omega 6 polyunsaturated fatty acids are essential

what is an essential nutrient? name an essential fatty acid

sorbitol

what is an example of sugar alcohols (replacers)?

an insoluble substance which is the main constitute of plant cell walls and of vegetable fibers such as cotton; it is a polysaccharide consisting of chains of glucose monomers

what is cellulose?

a method of classifying foods according to their potential for raising blood glucose

what is the glycemic index of foods?

1-3

children ages 1-3 should get how many grams of dietary fiber / day?

25

children ages 4-8 should get how many grams of dietary fiber / day?

10%

what is the recommended maximum percentage of total kcalories for added sugar intake?

65%

what percentage of total kcalories should come from carbohydrates?

fructose and glucose

what two monosaccharides are found in honey?

dietary fiber

what type of fiber is the body unable to break down bonds?

fish and breast milk

where are essential fatty acids found?

b

which fatty acids tend to be solid at room temperature? a) monounsaturated b) saturated c) polyunsaturated

elders, young children, and malnourished individuals

who is more at risk of too much dietary fiber?

2

whole grain bread = ___ grams of dietary fiber

b

complex carbohydrates a) monosaccharide b) polysaccharide c) disaccharide

added sugars

diets high in ______ ______ (2 words) lead to nutrient deficiencies

3

disaccharides have ____ (#) pairs of monosaccharides

- displaces energy and nutrient dense foods - causes GI distress - may interfere with mineral absorption (calcium, iron, zinc)

effects of too much dietary fiber

lactase

enzyme that breaks down lactose

- must be supplied by the diet - linoleic acid & linolenic acid - can be used to make other fatty acids

essential fatty acids

dental

excess sugars lead to ______ caries

- partial hydrogenation most often occurs during food processing, where double bonds remain but are changed from cis- to trans- configuration - total hydrogen creates saturated fats from unsaturated ones

explain partial vs total hydrogenation

- cis and trans refers to the configuration of hydrogens around the double bond - trans fatty acids have hydrogens on opposite sides of the double bond - cis fatty acids have both hydrogens on the same side of the double bond

explain the difference between cis- and trans- fatty acids

length and degree of saturation

fatty acids differ based upon what 2 things?

- olive and canola oils - avocados - almonds - cashews - peanuts

food sources of monounsaturated fatty acids

- salmon - cod liver oil - oysters - sardines - anchovies - caviar

food sources of omega 3 fatty acids

- fish - soybeans - sunflower - canola oil - margarine spreads - pine nuts - walnuts - Brazil nuts

food sources of omega 6 fatty acids

- most animal fats - dark chicken meat and poultry skin - high-fat dairy foods - tropical oils - lard

food sources of saturated fatty acids

a

fructose a) monosaccharide b) polysaccharide c) disaccharide

2-3

fruits/vegetables = __ - __ grams/serving of dietary fiber

- raises blood glucose - breaks down glycogen to glucose

glucagon and epinephrine

a

glucose a) monosaccharide b) polysaccharide c) disaccharide

hormonal control

glucose is maintained by __________ _________ (2 words)

disaccharide

glucose is part of every ___________

brain

glucose is the primary energy source of the _________ (body organ)

70-100

glucose range (mg/dl)

- processed carbs usually have higher GI - fat and fiber can lower GI - glycemic response to the total meal is more important than the response to a single food - no uniform system of measuring

glycemic index (GI)

how fast and high a food raises blood sugar

glycemic response

- glucose chains (highly branched) - made by the body from dietary carbohydrate - storage in liver and muscle - converted to glucose - 24 hour supply (if well nourished) - depletion after 2 hours of physical work

glycogen

polysaccharides

glycogen and starch are examples of _____________

animals

glycogen is the storage form of energy in _________

poor

having too much or too little fat can lead to ____ health

risks - ???? benefits - high intake can reduce blood cholesterol and triglycerides and provide nutrients to help develop and maintain body cells

health risks and benefits associated with monounsaturated fatty acids

risks - increases risk of heart disease and diabetes benefits - improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome

health risks and benefits associated with omega 3 polyunsaturated fatty acids

risks - high cholesterol >> heart disease and stroke benefits - body needs for energy and other functions

health risks and benefits associated with saturated fatty acids

- one double bond - raises HDL or "good cholesterol" - healthy choice - substitute for saturated - olive oil, canola oils, nuts, avocado

monounsaturated fatty acids

- simple carbohydrates: monosaccharides & disaccharides -- table sugar, sugar, glucose, fructose - complex carbohydrates: polysaccharides (starches & fibers) -- peas, beans, whole grains, vegetables

name 2 major classes of carbohydrates and give examples of each

sweet n/ low, l Splenda, nutrasweet, equal

name some articial sweeteners

10

no more than _____% of total daily energy intake (sugars)

first double bond - three carbons from end

omega 3 fatty acid

polyunsaturated fatty acid in which the closest double bond to the methyl end of the carbon chain is three carbons away

omega 3 polyunsaturated fatty acid

first double bond - six carbons from end

omega 6 fatty acid

polyunsaturated fatty acid in which the closest double bond to the methyl end of the carbon is six carbons away

omega 6 polyunsaturated fatty acid

1 glycerol + 3 fatty acids

one triglyceride = ??

galactose

only in a few foods, digestion of milk and sugar

d

polyunsaturated fat a) has one double bond b) all carbons are linked to hydrogens only c) contains no double bond d) more than one double bond present

- found in fish oils - lower LDL cholesterol - lower blood clotting - may reduce inflammation

polyunsaturated omega 3 fatty acids

- 2 or more double bonds between carbons - lowers both LDL and HDL - substitute these for saturated fatty acids - plant oils: soybean & corn

polyunsaturated omega 6 fatty acids

- insulation/protection of body organs - energy storage - carries fat-soluble vitamins - provides essential fatty acids - flavor and aroma in foods - proper hormone function

purposes of fats

inflammation

regular consumption of omega 3 fatty acids suppresses _________, which may protect against some cancers

saturated; unsaturated

replacing ______ fats with _______ fats helps reduce risk of heart disease

- cell membrane - emulsifier in foods

roles of phospholipids

- bile acids, sex hormones, adrenal hormones, vitamin D precursor

roles of sterols (cholesterol)

main determinant of LDL cholesterol

saturated fat

b,c

saturated fat a) has one double bond b) all carbons are linked to hydrogens only c) contains no double bond d) more than one double bond present

- no double bonds between carbons - saturated with hydrogen - animal fats & tropical oils - raises LDL or "bad cholesterol" - least health

saturated fatty acids

c

saturated fatty acids: a) are always 18 carbons long b) have at least one double bond c) are fully loaded with hydrogens d) are always liquid at room temperature

viscous and fermentable

soluble fibers are more _____ and _____ than insoluble fibers

- lowers blood cholesterol - slows glucose absorption - counteracts diarrhea - holds moisture in stools - increased satiety/ weight management

solute fibers

- 1/2 as sweet as sugar - claim "sugar-free" but no kcal savings - lower "glycemic" response than sugar - does not support tooth decay - diarrhea with over-use

sorbitol

- glucose chains - plant energy

starch

complex carbohydrates (polysaccharides)

starch, glycogen, fiber

- found in all animal foods - not found in any plants - made by the liver - not essential in the diet - high levels of blood cholesterol r/t H.D. - saturated fat increases levels in body - dietary cholesterol no longer routinely restricted

sterols: cholesterol

- leaves of shrub used to sweeten - originally sold as a dietary supplement - later FDA approved as a food additive or sweetener - 0 kcals

stevia

fructose

sweetest of the sugars, found in fruit and corn syrup

a

the AHA urges consumers to limit intake of added sugar to: a) 5% of total kcal/day b) 8% of total kcal/day c) 10% of total kcal/day d) 20% of total kcal/day

glucose

the brain uses _________ as its primary energy source

c

the dietary guidelines for Americans urge consumers to limit intake of added sugar to: a) 5% of total kcal/day b) 8% of total kcal/day c) 10% of total kcal/day d) 20% of total kcal/day

95

triglycerides account for ____% of fats in the body

glycerol

triglycerides consist of a ______ and 3 fatty acid tails

- failure of insulin production - may be genetic/unknown causes - usually need insulin therapy along with controlled diet and exercise

type 1 diabetes

- obesity related and weight loss may control - this type is rising in the US even among children

type 2 diabetes

c

unsaturated fats are called such because: a) they have no hydrogens b) they have more hydrogens than saturated fats c) they have a double bond d) they always have multiple double bonds

- quit smoking - weight control/physical activity - mono- or poly-unsaturated rather than saturated - avoid processed, trans, and partially hydrogenated fats - increase soluble fiber - add fish (omega 3)

ways to lower LDL and raise HDL

- marbling on meat - fried items - snack foods - baked products - chocolate bars

ways to watch invisible fats

time of food in mouth, sticky foods, frequency of sugar consumption

what 3 food factors are associated with tooth decay

meats, whole milk products, tropical oils

what are 3 sources of saturated fat in the United States?

saccharin, aspartame, and sucralose

what are 3 types of artificial sweeteners?

polysaccharides

what are complex carbohydrates?

- promote bowel health and regularity - supports insulin sensitivity - may help reduce risk of diabetes

what are health benefits of insoluble fibers?

- lower low-density lipoprotein or "bad" cholesterol levels

what are health benefits of soluble fibers?

wheat bran, brown rice, skins and seeds of fruits and vegetables, legumes

what are insoluble fiber sources?

whole oats oat bran, flesh of fruits, vegetables, legumes (beans)

what are some solute fiber sources?

sugar like compounds that can derived from fruits or commercially produced from dextrose; also called polyols

what are sugar alcohols?

gas, bloating, diarrhea

what are symptoms of lactase intolerance?

- storing energy, signaling, and acting as structural components of cell membranes

what are the major functions of the lipids in the body?

maltose, sucrose, and lactose

what are the three disaccharides?

potassium, vitamin D, and calcium

what are the three potential nutrient deficiencies with lactose intolerance?

starches, glycogen, fibers

what are the three types of complex carbohydrates (polysaccharides)?

wheat, rice, root crops, tubers (yams, potatoes), legumes (peas, beans)

what foods are high in starch?

vegetables, whole grains, legumes, and fruit

what foods are included in a plant based diet?

margarine , pie crusts, pudding, baked foods, packaged snacks, fried foods, coffee creamers, ready to use dough

what foods contain hydrogenated fat?

high blood pressure, inflammation, weight gain, diabetes, fatty liver disease

what health problems are directly related to sugar intake?

insulin and glucagon

what hormones regulate blood sugar?

- regulated by FDA as a "Food Additive" - ocean brand name - found in savory snacks - reduced kcal - not digested - foods must have fat sol vitamins added (A, D, E, K)

Olestra - fat substitute

20-35

Recommended total fat intake is ________% of total daily calories.

true

TRUE or FALSE: fat links to cancer and obesity

true

TRUE or FALSE: honey is insignificant nutrient contribution

false

TRUE or FALSE: honey is less energy dense than sugar

true

TRUE or FALSE: hypoglycemia is a possible occurrence in persons who skip meals

true

TRUE or FALSE: lactase declines with age

true

TRUE or FALSE: lactase intolerance can be temporary or permanent

false

TRUE or FALSE: lactase intolerance trait does not have a genetic component

glycerol

3 carbon backbone

5

AHA recommends no more than ______% of sugar

VLDL

abbreviation for very low density lipoprotein

25-35

amount of dietary fiber - daily values = ___ - ____ grams/day

fatty acids

are comprised of long carbon chains

non-viscous

are insoluble fibers viscous or non-viscous?

viscous

are soluble fibers viscous or non-viscous?

erodes tooth enamel

bacteria ferment sugars producing acid does what?

glucose

blood sugar

a

monounsaturated fat a) has one double bond b) all carbons are linked to hydrogens only c) contains no double bond d) more than one double bond present

hyperglycema

high blood sugar

- bad cholesterol - carries cholesterol through body where it stays

LDL

40

MORE than __ grams of fiber / day is too much?

150

____ kcal of sugar for men

100

____ kcal of sugar for women

high acid

_____ _____ (2 words) beverages contribute to erosion

fermented milk products

________ _______ __________ (3 words) benefit to lactose digestion

one molecule of glycerol; fatty acids

a triglyceride is made up on one molecule of _________ and three _______ _______.

HDL

abbreviation for high density lipoprotein

LDL

abbreviation for low density lipoprotein

risks - increases chronic inflammatory diseases such as nonalcoholic fatty liver disease, cardiovascular disease, obesity, inflammatory bowel disease, rheumatoid arthritis, and Alzheimers disease benefits - reduced risk of heart disease, lowering total cholesterol levels, lowering bad cholesterol levels, raising good cholesterol levels, and reducing cancer risk

health risks and benefits of omega 6 polyunsaturated fatty acids

hyperglycemia

high blood sugar

increasing fluid intake, exercising, and making dietary changes

how can one relieve discomfort from too much fiber?

25-30

how many grams of dietary fiber / day should an adult have?

25

how many grams of sugar / day does the average American consume?

4

how many kcal/gram is in glucose?

- eating at regular times - a combination of proteins, carbs, and fats in meals/snacks - stable activity levels

how to avoid hypoglycemia

- refers to how quickly glucose is absorbed after a person eats, how high blood glucose rises, and how quickly it returns to normal - this response may be particularly important for people with diabetes

how useful is the knowledge of the glycemic index of foods for blood sugar control?

some or all of the points of unsaturation are saturated by adding hydrogen molecules - hydrogenation offers food processing advantages - it protects against oxidation by making polyunsaturated fats more saturated - it alters the texture of foods by making liquid vegetable oils more solid

hydrogenated fat

- adding hydrogen at double bonds - unsaturated to saturated - oils of solids - increases shelf life/improves baking qualities - may increase trans-fatty acids - negative effect on HDL/LDL - FDA has removed trans fats from the GRAS list

hydrogenation

amylopectin

if starch is highly branched, it is called ____________

amylose

if starch is unbranched, it is called __________

beans, whole wheat or bran products, green beans, potatoes, cauliflower, and nuts

in what foods are insoluble fibers found?

beans, peas, oats, barley, apples, and citrus fruits

in what foods are soluble fibers found?

- alleviate constipation - lowers risk of: diverticulosis, hemorrhoids, appendicitis, and colon cancer

insoluble fibers

- lowers blood glucose - moves glucose from blood into cells

insulin

after birth

lactase is highest immediately ________ ________ (2 words)

c

lactose a) monosaccharide b) polysaccharide c) disaccharide

- found in foods such as eggs - non essential - supplements unnecessary - dismantled during digestion - large doses cause GI distress

lecithin

6-8

legumes = __ - __ grams / 1/2 cup serving of dietary fiber

proteins that carry fats

lipoproteins

saturated - fully loaded with all its hydrogen atoms and contains only single bonds between its carbon atoms monounsaturated - 18 carbon oleic acid, which is abundant in olive oil and canola oil polyunsaturated - has two or more carbon-to-carbon double bonds

list the major types of fatty acids

hypoglycemia

low blood sugar

c

maltose a) monosaccharide b) polysaccharide c) disaccharide

0

meat/milk groups = __ grams/serving of dietary fiber

- choose lean - use soy - limit quantity of red meat - limit processed, cured meats - preparation methods: avoid fried and charred fats

meats and meat alternatives

simple carbohydrates (sugars)

monosaccharides and disaccharides