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Nutrition Exam 2
exam prep
| Term | Definition |
|---|---|
| what percentage of calories should come from protein, fat and carbohydrates in the typical diet? | carbs: 45-65% fats: 20-35% proteins: 10-35% |
| describe the three parts of a grain | whole grains: brain, endosperm, germ refined grains: endosperm only |
| what are current fiber recommendations | about 25 grams |
| what are benefits of fiber | aids in constipation, lower cholesterol, blood sugar control, satiety, decreased risk of certain cancers |
| simple sugar that is not broken down further during digestion (we can absorb this form of carbs) | monosaccharides |
| simple sugar/monosaccharide units | glucose, fructose, galactose |
| major monosaccharide that comes from breakdown of starches and sucrose and is a source of fuel for cells | glucose |
| monosaccharide in fruit, honey, and HFCS; most is converted into glucose in the liver | fructose |
| milk sugar - monosaccharide converted to glucose in the liver and not commonly found in nature | galactose |
| sugars formed by the bond of two monosaccharides | disaccharides |
| disaccharides | sucrose, lactose, maltose |
| sucrose is made up of | glucose + fructose |
| lactose is made up of | glucose + galactose |
| maltose is made up of | glucose + glucose |
| carbohydrates containing many glucose units, from 10 to 10,000 or more (complex carbs) | polysaccharides |
| polysaccharides | starches, fiber, glycogen |
| starches include | amylose, amylopectin |
| polysaccharide digestible by humans | starch |
| polysaccharide indigestible by humans | fiber |
| polysaccharide made in animals | glycogen |
| strait-chain starch | amylose |
| branched-chain starch | amylopectin |
| storage form of glucose | glycogen |
| where is glucose synthesized and stored | liver and muscles |
| general recommendations around added sugar consumption | limit added sugars; WHO: less than 25g/d (6tsp), AHA: less than 50g/d (12tsp) |
| from where do most of us get the majority of our added sugar | beverages |
| sugar alcohols include | sorbitol, xylitol |
| why are sugar alcohols added into products?/benefits of sugar alcohols | lots of sweetness for roughly half as many calories as sugar, dentist approved |
| what are some cons to sugar alcohols? | may cause diarrhea, could cause bloating and diarrhea |
| difference between artificial/alternative sweeteners and nutritive sweeteners | artificial: little to no calories nutritive: provide calories and energy |
| alternative sweeteners include | aspartame, sacchrain, sucralose |
| nutritive sweeteners include | sucrose, glucose, fructose |
| what are some controversies and/or advantages to alternative vs. nutritive sweeteners? | Alternative sweeteners: low-calorie and diabetes-friendly, but may cause digestive issues Nutritive sweeteners: natural taste and energy, but contribute to obesity and blood sugar spikes |
| lactose intolerance is when | the body lacks lactase enzyme to digest lactose |
| lactose intolerance symptoms | bloating, gas, cramps, diarrhea after eating dairy |
| carbohydrate enzymes | amylase, maltase, sucrase, lactase |
| carbohydrate enzymes are produced in | salivary glands, pancreas, small intestine |
| carbohydrate enzymes' role | break down starch into sugars (glucose, fructose, galactose) |
| protein enzymes | pepsin, trypsin |
| protein enzymes are produced in | stomach, pancreas, small intestine |
| protein enzymes' role | break proteins into amino acids |
| fat enzyme | lipase |
| fat enzymes are produced in | mouth, stomach, pancreas |
| fat enzymes' role | break triglycerides into fatty acids and glycerol |
| fats, carbs, and proteins are broken down by specific _________ that help convert food into absorbable nutrients | enzymes |
| 9 amino acids that come from food | essential amino acids |
| 11 amino acids that are made by the body | non-essential amino acids |
| branched chain amino acids help with | muscle maintenance and repair |
| every AA has an ________ group and an ________ group | amino, acid |
| the essential amino acid missing or low in a food | limiting amino acid |
| normally non-essential but needed in stress/illness | conditionally essential amino acid |
| which amino acid becomes conditionally essential for someone with PKU? | tyrosine |
| what amino acid cannot be metabolized for someone with PKU? | phenylalanine |
| illness resulting from malformation of RBC bc of incorrect structure of hemoglobin protein chain | sickle cell anemia |
| fatty acid with no double bonds, straight chain | saturated |
| fatty acid with one double bond, bent chain | monounsaturated |
| fatty acid with multiple double bonds, bent chain | polyunsaturated |
| glycerol + 2 fatty acids + phosphorous containing compound | phospholipids |
| 3 fatty acids attached to a glycerol | triglycerides |
| four fused carbon rings + side chain | sterols |
| in omega-3 fatty acid, first ______ ______ is located on the _______ _______ from the omega end | double bond, 3rd carbon |
| fats that are liquid at room temp and prone to rancidity | unsaturated |
| fats that are solid at room temp and low risk of rancidity | saturated |
| examples of saturated fats | butter, lard, coconut oil |
| examples of unsaturated fats | olive oil, canola oil, fish oil |
| pros of saturated fats | stable, long shelf life |
| cons of saturated fats | may raise LDL cholesterol |
| pros of unsaturated fats | heart-healthy, anti-inflammatory |
| cons of unsaturated fats | less stable, oxidizes easily |
| fats that are straight despite being unsaturated | trans |
| fatty acids that must come from your diet | essential fatty acids |
| fatty acids that are made by the body | non-essential fatty acids |
| types of essential fatty acids | omega-3, omega-6 |
| why is the structure of a phospholipid important | fatty acid tails are hydrophobic, phosphate head is hydrophilic; perfect for forming cell membranes |
| current recommendations for saturated fats | <10% of daily calories |
| current recommendations for monounsaturated fats | encouraged |
| current recommendations for polyunsaturated fats | encouraged, especially omega-3s |
| current recommendations for cholesterol | no specific limit, just focus on healthy fat sources |
| health benefits of monounsaturated fats | lower LDL, raise HDL, heart-healthy |
| health benefits of polyunsaturated fats | reduce heart disease risk, omega-3's are anti-inflammatory, heart-healthy |
| health concerns of trans fats | raise LDL, lower HDL |
| health concerns for saturated fats | raise LDL |
| coconut oil is high in ___________ | saturated fat |
| coconut oil is or is not recommended as a primary fat source | not |
| how do plant sterols lower LDL cholesterol? | block its absorption in the intestines |
| what foods tend to have plant sterols | nuts, seeds, vegetable oils, whole grains, fruits, fortified foods |
| "bad" cholesterol | LDL |
| "good" cholesterol | HDL |
| how does LDL play a role in heart disease | LDL builds up in arteries, increasing heart disease risk |
| how does HDL play a role in heart disease | HDL removes excess cholesterol, lowering risk |
| what is the most important facilitator for building muscle? | branched chain amino acids |
| examples of a sterol | cholesterol, phytosterol |
| T or F - most americans get plenty of protein in our diet | T |
| amino acids are linked together by | peptide bonds |
| enzyme used to break down peptide bonds | pepsin |
| T or F - trans fats are currently allowed in our food sources in the US | F |
| which starch breaks down more quickly | amylopectin |
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