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Ruddy Nutrition I
NYCC Nutrition I Dr. Ruddy FA10 Test I
| Question | Answer |
|---|---|
| In reality, all amino acids are essential but what does 'non-essential' mean? | We can make them and do not need to ingest them (necessarily) |
| alcohol, smoking, birth control pills, influenza all damage? | amino acids/proteins |
| four basic components of macronutrients: | Private First Class Walter...Proteins, Fats, Carbohydrates, Water |
| Private First Class Walter (Proteins, Fats, Carbs, Water) - which is the most important element of the 4 macronutrient components? | Water! |
| _______ : macronutrient essential for growth | protein |
| amphioteric | can work as an acid or base (amphi means to work both ways), ie, sickness makes the body more acidic every time except during UTI. |
| UTI treatment and why | grapefruit juice, or similar acidic fruit juice to bring the body back to acidic from the UTI state of basic |
| is cranberry juice good for UTI? | no, contains too much high fructose corn syrup and sugar feeds bacteria |
| sugar feeds | bacteria |
| proteins work as ________ compounds (acid/base buffers) | amphioteric |
| The body maintains an amino acid _______. | pool |
| building blocks for the manufacture of hormones, antibodies, enzymes, tissues | proteins provide the body with amino acids to make hormones, antibodies, enzymes, tissues |
| building blocks | amino acids from proteins |
| two types of amino acids | essential vs. non-essential |
| Dr. Ruddy's old tests are in the ______. Don't be an idiot and ignore this opportunity. | library |
| Kind of protein which has ALL the amino acids | complete! |
| examples of complete proteins | eggs, legumes, poultry or red meat (lean) *natural peanut butter is mentioned in notes, tofu is missing one amino acid so not complete |
| What would determine the choice of salmon vs. lean steak? | WHERE the meat comes from (free range grass fed or raised on a "farm") |
| proteins that are missing one or more amino acids | incomplete proteins |
| examples of incomplete proteins | tofu, whole grains |
| mutual supplementation | combining incomplete proteins (rice + nuts) to make a complementary protein |
| complementary proteins | result of mutual supplementation when 2 incomplete proteins are combined to create one whole/complementary protein |
| most complete source of Energy | fat |
| proteins that are missing one or more amino acids | incomplete proteins |
| examples of incomplete proteins | tofu, whole grains |
| mutual supplementation | combining incomplete proteins (rice + nuts) to make a complementary protein |
| complementary proteins | result of mutual supplementation when 2 incomplete proteins are combined to create one whole/complementary protein |
| most complete source of Energy | fat |
| are fats necessary in a normal diet? | yes! |
| essential macronutrient of childhood and infancy | fat (for myelin) |
| essential for energy and to support growth in adults | fat |
| most concentrated source of energy in the body | fat (9 kilocalories) |
| type of workout Dr. Ruddy does | pliometrics |
| types of fat (4) | saturated, POLYunsaturated, mOnOunsaturated, trans-fatty acids |
| high satiety nutrient | fat |
| fat gives you ____x the energy of protein, ergo fat is high satiety | 2.5 |
| why does olive oil need to be cold pressed? | acylic benzadrine, a carcinogen, results from hot olive oil |
| examples of saturated fats | junk food, lard, butter |
| what kinds of fats are solids at room temperature? | saturated |
| saturated fat raises ____ | LDL (cholesterol) |
| Saturated fat should be less than ___% of the diet | 10 |
| Extra virgin olive oil is 1st pressed, virgin is 2nd pressed, but is there any such thing as "lite" olive oil? | no, it is broken down and heated |
| spreadable margarine at any temperature means it is partially hydrogenated and contains ____-fats. It cannot be broken down. | trans |
| Is partially hydrogenated oil a transfat? | yes! and so it cannot be broken down |
| type of fat that has more than 1 double bond. It may lower LDL but it also lowers HDL! | Polyunsaturated |
| At what number does your HDL level lower your risk of heart problems to 1%? | above 60 HDL |
| corn oil, vegetable oil, safflower oil, sunflower oil | polyunsaturated fats that lower LDL but also lower HDL |
| have one double bond. The BEST kind of fat there is! | mOnOunsaturated - best because it lowers LDL without lowering HDL values |
| why is monounsaturated fat the BEST kind of fat there is? | because it lowers LDL without affecting HDL (like polyunsaturated fats do) |
| Monounsaturated oil with the most monounsaturation! The BEST oil of the BEST fat there is... | olive oil (70% monounsaturated) |
| olive oil, sesame oil, peanut oil | monounsaturated oils (the BEST fats) at 70%, 60%, and 50% respectively |
| what is the worst kind of fat and why | trans-fatty acids: raise LDL and lower HDL, exactly the opposite of what you want |
| which fat is the devil himself? | trans-fatty acids because it lowers HDL and raises LDL (opposite of what you need!) |
| which fat increases visceral cancer by 9x? | trans-fatty acid |
| what does the brain run on? | glucose |
| what makes glucose? | carbohydrates |
| no carbs then you will perform _______________. | gluconeogenesis (takes 6ATP so carb avoiders are fatigued!) |
| If you avoid carbs you will become fatigued because | glucose is the brain's food, and if it doesn't have carbs to make glucose, then the liver kicks in and has to perform gluconeogenesis (self-eating) |
| supply the body with energy, especially the brain | carbs (glucose for brain) |
| found almost exclusively in plant foods, such as fruits and vegetables | carbs |
| found in milk and milk products | carbs |
| MAIN SOURCE of blood glucose | carbs!!!! (for the brain) |
| types of carbohydrates (2) | simple/refined, complex/unrefined |
| refined/simple carbohydrate examples | Packaged foods!= Simple sugars are like cookies, donuts, and pastries |
| a RBC is a bag of | glucose |
| help the central nervous system | carbs |
| complex/unrefined carbs | The unrefined carbohydrate in pasta is durum wheat seminole |
| examples of unrefined/complex carbs | rice, sweet potatoes, whole grains pasta, bread |
| fiber is an undigestable _________ | carbohydrate |
| softens and bulks the stool | fiber |
| fiber reduces risk of ___________ cancer | colorectal |
| fiber reduces the risk of __________ disease | heart |
| what two pathologies does fiber reduce the risk for? | colorectal cancer and heart disease |
| grams of fiber per day | 25g |
| how many grams of fiber should we have per day | 25g |
| found in plant products, whole grains, fruits, vegetables and nuts | fiber |
| examples of high fiber-containing foods | broccoli, celery ,asparagus, vegetables, cereal grains |
| how does fiber reduce the risk of heart disease? | controls minor cholesterol levels |
| reason for IBS in Americans? | not enough fiber |
| what type of fiber is found in fruits | soluble fiber |
| where is fruit pectin found and what is it used for? | apples, to control blood sugar |
| 3 ways cortisol is released | dieting, mental stress, physical stress |
| human body is what percentage water? | 2/3 or 75% |
| transports nutrients and waste within the body, amongst other bazillions of things | water |
| What processes is water necessary for/ | All digestive, absorptive, circulatory, excretory functions |
| how is water related to vitamins? | utilization of water-soluble vitamins |
| water maintains proper body _________? | temperature |
| how many glasses of water ought you try to drink per day? | eight 8oz. glasses |
| A Stanford study found that athletes driven to the degree of thirst will have a ___% decrease in their performance | 20 |
| All the protein in the world won't make you bigger while you work out if you don't have REM sleep. Why? | growth hormones are secreted during REM. Also need insuling sensitivity. |
Created by:
hecutler
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