Chapter 3

Question 1

What is metabolism?

Answer 1

Metabolism—is the chemical and physiological process in the body that provides energy for the maintenance of life.

Question 2

What is the primary fuel source in the human diet? How many calories in one gram of carbohydrate?

Answer 2

Carbohydrates. There are four calories in every gram of carbohydrate.

Question 3

Give three examples of a simple carbohydrate. Complex carbohydrate.

Answer 3

Simple carbohydrates are fruits, syrups, honey, chocolate bar, etc.
Complex carbohydrates are potatoes, corn and rice, etc.

Question 4

According to the Institute of Medicine what percentage of the human diet should consist of carbohydrates? - %.

Answer 4

45-65%.

Question 5

What is the Glycemic Index?

Answer 5

Glycemic Index—is a number (1–100) given to determine the rate at which the carbohydrate is broken down into glucose. The lower the number the longer it takes to break down, and the higher the number the faster.

Question 6

How many calories are there in one gram of fat?

Answer 6

There are nine calories per gram of fat.

Question 7

According to the Institute of Medicine what percentage of the human diet should consist of fat? - %.

Answer 7

20-35% fat, with a balance of saturated, polyunsaturated, and monounsaturated fats.

Question 8

(T/F) Fat is the most concentrated source of energy in the diet.

Answer 8

True

Question 9

What are the four types of fatty acids?

Answer 9

Saturated, Monounsaturated, Polyunsaturated, and Trans-fatty acids.

Question 10

What are the two essential fatty acids?

Answer 10

Linoleic and Linolenic.

Question 11

What is cholesterol?

Answer 11

Cholesterol is a lipid or fat-related substance necessary for good health. It is a normal
component of most body tissues, especially those of the brain and nervous system,
liver, and blood.

Question 12

What is considered to be a healthy level of cholesterol?

Answer 12

Below 200 mg/dl.

Question 13

What is the total cholesterol ratio?

Answer 13

HDL + LDL ÷ HDL = Total Cholesterol Ratio.

Question 14

What is the range for normal cholesterol?

Answer 14

120 to 260 mg/dl.

Question 15

What is protein? What important role does it play in the body?

Answer 15

Protein is a substance containing nitrogen and is one of the most important elements for the maintenance of good health and vitality. It is of primary importance in the growth and development of all body tissues and the major source of building material for muscles, blood, skin, hair, nails, and internal organs, including the heart and brain.

Question 16

How many calories are in one gram of protein?

Answer 16

There are four calories in a gram of protein.

Question 17

According to the Institute of Medicine what percentage of the human diet should consist of protein? - %.

Answer 17

10-35% of the diet should be protein.

Question 18

What are vitamins?

Answer 18

Organic compounds required by the body in minute amounts for physiological maintenance and growth.

Question 19

Which vitamins are fat soluble?

Answer 19

A, D, E, K.

Question 20

What are minerals?

Answer 20

Inorganic (non-living) nutrients found in the body and in food of organic and inorganic combinations. Approximately 26 minerals have been found to be essential to human nutrition.

Question 21

What is the most abundant mineral in the body?

Answer 21

Calcium is the most abundant mineral in the body. About 99% is deposited in the bones and teeth. One percent is involved in the blood-clotting process, in nerve and muscle stimulation, parathyroid hormone function, and metabolism of vitamin D.

Question 22

What are the only metabolically active tissues in the body?

Answer 22

Muscles, the brain, and other organs.

Question 23

What is the most abundant protein in the human body?

Answer 23

Collagen.

Question 24

Name the nine essential amino acids:

Answer 24

Phenylalanine, valine, tryptophan, methionine, threonine, histidine, isoleucine, lysine, leucine.

Question 25

What is the Institute of Medicine’s recommended intake of carbohydrates, proteins and fats?

Answer 25

45-65% carbohydrates, 10-35% protein, 20-35% fat.

Question 26

What constitutes a serving for pasta from the Food Guide Pyramid?

Answer 26

1/2 cup of cooked pasta.

Question 27

What percentage of ingested calcium is absorbed by the human body? What is the RDA for calcium?

Answer 27

20-30% of ingested calcium is absorbed. 800 mg.

Question 28

Which vitamins are affected the most due to the industrialization of our food supply?

Answer 28

Vitamin B.

Question 29

What are the key antioxidants (vitamins)?

Answer 29

Beta carotene, vitamin E and C.

Question 30

What does the body use minerals for?

Answer 30

Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. Similar to vitamins, minerals act as catalysts for many biological reactions, such as muscle response, the transmission of messages through the nervous system, digestion and metabolism, or utilization of nutrients in foods.

Question 31

How many minerals are required in the died according to the FDA?

Answer 31

There are 21 minerals required in the diet, according to the FDA.
• Major minerals: Phosphorus, Calcium, Magnesium, Potassium, Sodium, Chloride, and Sulphur.
• Trace Minerals: Iron, Chromium, Selenium, Zinc, Molybdenum, Manganese, Copper, Iodine, Fluoride, Boron, Nickel, Tin, Silicon, and Vanadium.

Question 32

What does Magnesium do for the body?

Answer 32

Magnesium is important for proper metabolism of foods and good heart health. Marginal magnesium deficiencies are prevalently found in the elderly, those on low calorie diets, diabetics, those on diuretics, consumers of alcohol, pregnant women, and regular exercisers. Magnesium aspartate or citrate are optimal sources.

Question 33

What does Potassium do for our body?

Answer 33

Potassium is a major component of our cells. It plays a major role in many of the most important functions of our bodies, including the production of energy, muscle contraction, beating of the heart, synthesis of protein, nerve tranquilization, and kidney function. Deficiencies can lead to fatigue, generalized weakness, muscle pains, acne, continuous thirst, dry skin, constipation, and insomnia.

Question 34

What does Iron do for the body?

Answer 34

Iron is essential for oxygen and electron transport, hemoglobin (red blood cell) production, resistance to damage from stress and disease, and growth in children.

Question 35

What does zinc do for the body?

Answer 35

This antioxidant is essential for the activity of over 200 enzymes. It facilitates bum and wound healing, growth, metabolism, and rejuvenation of immune system cells. Zinc is a precursor to a key antioxidant enzyme, superoxide dismutase (SOD). Too much zinc without a balance of copper can cause a SOD deficiency, since SOD requires copper as well.
It is particularly important for the prostate. Deficiencies lead to night blindness, fatigue, sterility, hair loss, rough or dry skin, and loss of taste, smell, and vision. Zinc aspartate and histidine are optimal sources. Doses over 150 mg daily could be toxic.