Exam 2

Question 1

name some animal sources for protein

Answer 1

• meat
• eggs
• dairy products

Question 2

name some of plant sources for protein

Answer 2

• grains
• nuts
• legumes
• soy
• quinoa

Question 3

what are legumes

Answer 3

starchy plant seeds producing bean pods, including peas, peanuts, beans, soda beans, lentils

Question 4

animal products are high in…

Answer 4

• protein
• iron
• zinc
• calcium
• saturated fat
• cholesterol

Question 5

plant sources are rich in

Answer 5

• fibre
• -phytochemical
• mono unsaturated fats
• poly unsaturated fats

Question 6

What is the RDA for protein?

Answer 6

0.8 g/kg of body weight for adults

Question 7

When do you need higher volume of protein?

Answer 7

• infants
• children
• during pregnancy and lactation (breast feeding)
• after injury
• in athletes

Question 8

What is the RDA for endurance athletes?

Answer 8

1.2 to 1.4 g/kg

Question 9

What is the RDA for strength athlete.

Answer 9

1.2 to 1.7 g/kg

Question 10

Name 2 supplements for protein.

Answer 10

• whey

- casein

Question 11

Name tips for protein consumption.

Answer 11

• eat meat, dairy, veggies at mealtime (4-5 times per day)
• take whey pre & post exercise
• consume protein in food form 30-60 minutes after a whey protein supplement
• take casein before bed, in combination with a food containing lipids

Question 12

How can we plan a diet for protein?

Answer 12

• put together a mixture of animal and plant protein foods that you could eat in a day, that would give you at least 1 g of protein per kg

Question 14

in the past dieticians recommended for fat:

Answer 14

15 – 25% of total kcals from Lipids

Question 15

the new recommendation is

Answer 15

is: 20 – 35% of total kcals from Lipids

Question 16

what are the roles of fat

Answer 16

Provide texture, flavor, aroma to foods
•Provide energy
•Affect health positively and negatively

Question 17

For endurance athletes, protein is used for:

Answer 17

• energy

- maintain blood glucose during endurance events

Question 18

For strength athletes, protein is used for:

Answer 18

to provide raw materials needed for growth

Question 19

What roles in the body does protein play?

Answer 19

• provides us with amino acids that build large complex molecules via anabolism
• need protein to overcome the effects of catabolism via anabolism

Question 20

Why adopt a veggie heavy diet for protein?

Answer 20

• health
• religion
• personal ethics
• lower cost

Question 21

What are the risks of a veggie heavy diet for protein?

Answer 21

amino acid, mineral, and B vitamin deficiency

Question 22

healthy lipid needs can be met by consuming…

Answer 22

2 – 4 tablespoons of plant oil daily

Question 23

what are the types of lipids

Answer 23

saturated and unsaturated

Question 24

what are saturated lipids

Answer 24

Animal Fats (dairy & meat)
Increases LDL cholesterol

Question 25

what are unsaturated lipids

Answer 25

Plants… canola, olive, peanut, corn, soybean oils Nuts, seeds, avocados
Decreases LDL cholesterol
Improves HDL

Question 26

what are phosolipids

Answer 26

Similar structure to triglycerides (built on glycerol)
Phospholipids exist throughout the body, particularly in the brain
They participate in fat digestion and play an important structural role in cell membranes
The body can make all the phospholipids it needs
so they are considered a ‘non essential’ lipid

Question 27

what are the classes of lipids

Answer 27

Triglycerides/Fatty Acids
Phospholipids
Sterols (i.e. cholesterol)

Question 28

what are fatty acids

Answer 28

Simplest form of lipids found in body (building blocks)
• Long chains of carbons with hydrogen• Saturated (saturated with hydrogen ions) i.e. solid – ‘animal’ fats
• Unsaturated (less saturated with hydrogen ions) i.e. liquid – ‘plant’ oils

Question 29

what are triglycerides

Answer 29

contains glycerol and three fatty acids

Question 30

what are phosolipids

Answer 30

Similar structure to triglycerides (built on glycerol)
Phospholipids exist throughout the body, particularly in the brain
They participate in fat digestion and play an important structural role in cell membranes
The body can make all the phospholipids it needs
so they are considered a ‘non essential’ lipid

Question 31

the types of fatty acids in triglycerides determine their?

Answer 31

texture, taste, physical characteristics, and actions in the body

Question 32

What does Omega 3 do?

Answer 32

• reduce inflammatory processes in body and blood clotting
• supports brain function
• benefits vision, immune system, skin, hair
• eases symptoms of depression, anxiety

Question 33

What is the recommendation for omega 3?

Answer 33

1 g omega 3 supplement per day

Question 34

What does omega 6 do (linolenic acid)?

Answer 34

• regulates blood pressure

- too much can increase blood clotting and inflammation

Question 35

Recommendation to eat ___ servings of fish per week.

Answer 35

2

Question 36

What does trans fats do to you?

Answer 36

• Increases LDL cholesterol (bad) & decreases HDL
  (good)
• Transfatty Acids… increases blood cholesterol even
  more than saturated fat does!
• This means they increase inflammation in the body as
  well as the risk of CVD

Question 37

what are sterols

Answer 37

Type of lipids with distinct ring structures in their chain Cholesterol: sterol made by the liver and consumed in the
diet
Present in animal cell membranes and in myelin
Used to make vitamin D and steroid hormones (e.g., estrogen, testosterone, cortisol)
Dietary sources: animal products
Plant sterols can reduce human cholesterol One of the leading risk factors for heart disease

Question 38

essential fatty acids are…?

Answer 38

Omega 3 fatty acids - Fish (salmon, sardine), flaxseed, nuts We don’t get enough Omega 3s!
Omega 6 fatty acids - Grains, corn, grain fed beef & chicken We get plenty of Omega 6

Question 39

what are the recommendations for lipids

Answer 39

Dieticians of Canada recommend: 20 - 35% of total kcals from lipids
Reduce ‘saturated’ fat to less than 10% of fat intake Unsaturated fats’ dominate fat sources in the diet: 90%+ Avoid ‘transfats’ and ‘hydrogenated oils’, altogether!
For a 2K–3K kcal/day; 400-1000 kcals from lipids Approximately 45–110 grams of fat per day