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