Human Nutrition Ch. 5 + 6 Study Guide

In grams per kilogram state the RDA for dietary protein.

(RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight.

State the AMDR for protein

10-35% of calories

State the number of grams that is considered "low fat" on a food label.

3 g (grams) or less per serving

List how many calories are provided in one gram of protein

4 calories

State the recommended numbers of servings for each food group in the Choose My Plate 2000 calorie recommendation.

6 ounces of grains, 2 ½ cups of vegetables, 2 cups of fruit, 3 cups of milk, 5 ½ ounces of meat, 6 teaspoons of oils, and 270 kilocalories (empty calories) allowed.

Given the carbohydrate, protein and fat content of a food calculate the calories provided in that serving.

65 grams of protein x 4 calories per gram = 260 total calories from protein. 200 grams of carbohydrates x 4 calories per gram = 800 total calories from carbohydrates. 60 grams of fat x 9 calories per gram = 540 total calories from fat.

List how many calories are provided in one gram of fat.

9 calories per gram

Define and give examples of "high quality" proteins.

A complete protein contains extra amino acids for protein synthesis usually from animal red meat, poultry, and dairy products.

Define and give examples of legumes.

A legume refers to any plant from the Fabaceae family that would include its leaves, stems, and pods. Beans, peas and lentils

Define triglyceride: what is it, what does it look like, where do we find it in nature?

A triglyceride (TG) molecule consists of a glycerol backbone esterified with three fatty acids. Triglycerides are the main constituent of vegetable and animal fats in the diet, and are the main constituent of the body's fat stores.

State the types of vegetarians and what they will eat: vegan, lacto-ovo vegetarian, pescatarian, flexitarian.

A vegan diet is based on plants (such as vegetables, grains, nuts and fruits) and foods made from plants. A lacto-ovo vegetarian eating pattern is based on grains, fruits and vegetables, legumes (dried beans, peas and lentils), seeds, nuts, dairy products and eggs. Vegetarians eat beans, pulses, eggs and other sources of protein A pescatarian diet refers to a vegetarian diet with the addition of seafood. Flexitarian diet is a flexible eating style that emphasizes the addition of plant or plant-based foods and beverages, incorporates dairy and eggs and encourages meat to be consumed less frequently and/or in smaller portions.

Describe the difference between an amino acid and protein.

An amino acid is the fundamental molecule that serves as the building block for proteins. There are 20 different amino acids. A protein consists of one or more chains of amino acids (called polypeptides)

Protein provides calories. State why protein ideally should not be used by the body for calories and how to accomplish this.

Because proteins are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer-lasting source of energy than carbohydrates.

Compare anabolism to catabolism.

Breakdown of body protein = catabolism (synthesis) Building of body protein = anabolism (degradation)

Define "amino acid". What makes each amino acid different?

Building block for proteins, molecules that combine to form proteins, building blocks of life Amino acids differ from each other with respect to their side chains, which are referred to as R groups. The R group for each of the amino acids will differ in structure, electrical charge, and polarity.

Define "essential fatty acid".

Cannot be synthesized in the body so must be eaten. Omega-6 and omega-3 fatty acids Regulate cell function

State if cholesterol provides calories.

Cholesterol does not produce energy. Does not provide calories.

State if meat and dairy foods contain cholesterol.

Cholesterol is only present in animal products, including meat and dairy products.

Discuss advantages of fat as a fuel source for the body.

Concentrated source of energy. Each gram of fat supplies the body with about 9 calories, more than twice that supplied by proteins or carbohydrates. Because fats are such an efficient form of energy, the body stores any excess energy as fat.

State the nutrition value of an egg: what nutrients are in the yolk vs the white?

Egg yolk is much higher in calories and most nutrients, including protein, fats, carbohydrates, vitamins A, D, E, and K, vitamins B9 and B12, as well as iron, phosphorus, calcium, and more. Egg whites are very high in protein while also being richer in vitamin B3, potassium, and magnesium.

Describe the difference in fat, carbohydrate and protein content of whole milk, 2% milk and fat-free/skim milk.

Fat-free/skim milk contains the least amount of fat One cup of whole milk has 150 calories and 8 grams of fat, while the same serving of 2-percent fat milk has 120 calories and 5 grams of fat.

State the AMDR for fat.

For adults, fat should make up 20% to 35% of total kcal.

For heart health, describe reasons why fish and poultry may be healthier for your heart compared to beef.

In general, red meats (such as beef, pork and lamb) have more saturated fat than skinless chicken, fish and plant proteins. Saturated fats can raise your blood cholesterol and increase your risk of heart disease.

Describe how fat is digested and absorbed in the human gut.

In the stomach fat is separated from other food substances. In the small intestines bile emulsifies fats while enzymes digest them. The intestinal cells absorb the fats. Long-chain fatty acids form a large lipoprotein structure called a chylomicron that transports fats through the lymph system.

Describe how protein is digested and absorbed in the human gut.

Once a protein source reaches your stomach, hydrochloric acid and enzymes called proteases break it down into smaller chains of amino acids. Amino acids are joined together by peptides, which are broken by proteases. From your stomach, these smaller chains of amino acids move into your small intestine.

Describe foods higher in saturated fatty acid content by what they look like at room temperature and typical food sources.

Saturated fats are found mostly in animal products such as meat, milk, cheese, butter and cream, and tropical oils. They are solid or waxy at room temperature. The American Heart Association urges a diet thatgets only 5% to 6% of calories from saturated fat.

List at least once source of linoleic acid.

Sunflower oil

State how many amino acids are considered "essential" in human nutrition.

The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

State how often it is recommended to eat fish for its health benefits?

The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.

List examples of what can happen to a person who overeats protein.

This can lead to weight gain over time

List the primary functions of protein.

Tissue building, cell functioning (enzymes) Hormones Immune function Fluid balance Acid-base balance Cellular signaling Transport Energy source

True or False: a food high in saturated fatty acids also contains cholesterol.

True

True or False: plant sources of fat do not contain cholesterol.

True

State what the letters AMDR refer to related to nutrition.

adequate macronutrient distribution range

Identify the groups in Choose My Plate that provide protein.

all foods made from seafood; meat, poultry, and eggs; beans, peas, lentils; and nuts, seeds, and soy products.

State the purpose of the "protein digestibility score" and two foods that rank high on the list.

determined by comparing the amino acid profile of the food in question against a standard amino acid profile, with 100 as the highest possible score. Scores above 100 are not allowed and are truncated to 100.

Identify the groups in Choose My Plate that provide fat.

fatty cuts of meat. full-fat milk, cheese, butter, cream. most commercially baked products (such as biscuits and pastries) most deep-fried fast foods. coconut and palm oil.

List the 3 elements that make lipid (carbon + ? + ?)

hydrogen + oxygen

List the 4 elements that make protein (carbon + ? + ? + ?).

hydrogen + oxygen + nitrogen

Match the following type of fat to typical food sources: monounsaturated fatty acids polyunsaturated fatty acids saturated fatty acids

mono: avocados, nuts, seeds, olives, and olive oils. poly: sunflower, corn, soybean, and flaxseed oils, fish, walnuts, and flax seeds. Within polyunsaturated fats also exist two essential fats: omega 3 fatty acids and omega 6 fatty acids. saturated: Cheese. Beef. Other fats and oils. Milk. Frankfurters, sausages, luncheon meats.

Identify the difference between a monosaccharide, fatty acid and amino acid.

monosaccharides are the monomers of carbohydrates; fatty acids are the monomers of lipids; amino acids are the monomers of proteins.

List healthy sources of plant fats.

nuts, seeds, avocados, olives, and oils made from plants like sunflowers, olives, soybean, and safflower

State the macronutrients found in fish.

omega-3 fatty acids and vitamins such as D and B2 (riboflavin)

Discuss the Mediterranean Diet: what is the focus, what health conditions are considered, what foods are promoted or reduced?

plant-based eating plan The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds. Foods to limit: Refined grains: white bread, pasta, tortillas, chips, crackers. Trans fats Refined oils

List the 3 primary functions of fat.

store energy, insulate us and protect our vital organs.

Describe the purpose and technique of "complementary proteins".

two protein sources that together supply all nine essential amino acids to achieve a better amino acid balance