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Exam 2 Nutrition Flashcards

1
Q

What are byproducts of photosynthesis?

A

Oxygen is a byproduct of photosynthesis and glucose/carbohydrates are a byproduct

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2
Q

Plants need what for photosynthesis?

A

:Sunlight
:Water
:CO2

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3
Q

Plants give what in photosynthesis?

A

:Carbohydrates
:oxygen

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4
Q

Foods containing carbohydrates are?

A

-Grains
-Fruits
-Vegetables
-Beans
-Dairy
-Nuts and seeds
-MEAT AND OIL DOES NOT HAVE CARBS

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5
Q

Do meat and oils have carbs?

A

NO!

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6
Q

Why are simple carbs sweet?

A

-Simple carbs are so small they can bind to our taste receptors and tell us that its sweet.

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7
Q

Why are complex carbs not sweet?

A

-Complex carbs are more complex and large they don’t bind to taste receptors and go straight into digestion.

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8
Q

How much of your diet should be carbs?

A

45%-65% of your diet

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9
Q

What is a Monosaccharides?

A

A 1 unit of simple sugar

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10
Q

What is a Disaccharides?

A

a 2 unit of simple sugar

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11
Q

What are the three Monosaccharides?

A

-Glucose (This is the most important sugar)
-Fructose (This is the sweetest of all)
-Galactose (you find it in dairy, milk specifically)

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12
Q

What are the three Disaccharides?

A

-Sucrose -Lactose -Maltose

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13
Q

-Sucrose is what?

A

:Glucose + Fructose
:table sugar

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14
Q

-Lactose is what?

A

:Glucose + galactose
:Milk, sugar

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15
Q

-Maltose is what?

A

:glucose + glucose

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16
Q

Lactose Intolerance

A

-Reduction in lactase
-Lactase is an enzyme that breaks down lactose
-Lactose is undigested and not absorbed
-Lactose is metabolized by large intestinal bacteria
-causes gas, bloating, cramping, discomfort, and diarrhea (WON’T DIE)

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17
Q

What to do if you are lactose intolerant

A

-Determine the amount you can tolerate
-Eat dairy with fat
-Cheese and yogurt are usually better tolerated (cheese has fat and less lactose, yogurt has probiotics that breaks it down for them.)
-Use lactase enzyme and milk products treated with lactase enzyme.

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18
Q

what stores glycogen?

A

The liver

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19
Q

Fiber is what?

A

-Fiber is the structure for plants, and stems, fiber is not digested

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20
Q

Two types of Polysaccharides are?

A

-Digestible
:starch
:glycogen (we don’t eat this)

-Indigestable
:Dietary fiber (PREBIOTIC)

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21
Q

Starch Foods include?

A

-Pasta
-Rice
-Bread
-Legumes
-Some vegetables like
:corn
:potato

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22
Q

Glycogen

A

-Storage form of CHO for animals and humans
-Stored in the liver and skeletal muscles.
-If you workout everyday its important to have the energy you need to get results, when you exercise you use glycogen. After you workout, you have a two hour window to replenish those carbs/glycogen.
-Excess glucose is sent to the liver and is made into glycogen.

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23
Q

Types of fiber are?

A

:insoluble fiber (FOUND IN PLANTS IN LARGER AMOUNTS)
:soluble fiber

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24
Q

-Great sources for fiber?

A

:Bran
:Berries
:Lagooms
:Avocados

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25
Q

-Physiological effects of dietary fiber?

A

:Insoluble increases fecal time, reduces the risk of obesity, reduce risk of colon cancer
:Soluble
:can lower blood cholesterol, may reduce rusk of heart disease, slows glucose absorption.

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26
Q

Recommended dietary fiber

A

-Fiber/Day
:Women More than or equal to 25grams
:Men more than or equal to 38grams
-When increasing fiber also increase fluids

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27
Q

Wheat consists of what three parts?

A

-A wheat kernel consists of three parts
:Bran, the outer covering of the grain
:Germ, the embryo contained inside the kernel
:Endosperm, makes white flour

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28
Q

What is the difference between whole grain bread and enriched white bread?

A

-The difference between whole grain bread and enriched white bread is that the white bread has lower fiber, magnesium, zinc, and vitamin E. When this is taken out of grains and breads, we are hurting ourselves, all four ingredients are low in the American diet.

29
Q

Some people’s Fears regarding carbs

A

-Diabetes (there is a correlation, not causality.)
-Metabolic syndrome (there is a correlation, not causality.)
-Overweight/Obesities (there is a correlation, not causality.)
-Hyperactivity ( NO RELATIONSHIP AT ALL)
-Heart disease (there is a correlation, not causality.)
-Hypertension (there is a correlation, not causality.)
-Tooth decay (This is the only real cause if carbs stick on your teeth.)

30
Q

Health benefits of carbs (complex)

A

-May prevent heart disease
-may prevent certain cancers
-may delay aging process (INTERNALLY, DNA)
-May lower cholesterol
-May prevent hemorrhoids/diverticulitis
-May reduce risk of obesity.

31
Q

Why are there health benefits?

A

-Rich in fiber
-Rich in vitamins and minerals
-rich in phytochemicals
-contains essential fatty acids
-rich in antioxidants
-promote satiety

32
Q

Guidelines for sugar

A

-DRI equal to or less than 10% of total calories from added sugar
-World health organization has the same standard

33
Q

-Fructose is what?

A

a simple sugar, sometimes known as fruit sugar.

34
Q

-Sucrose is what?

A

: Table sugar, made up of two simple sugar, 50% glucose and 50% Fructose

35
Q

Excess Fructose Consumption can cause?

A

-Energy intake and weight gain
-Insulin resistance
-impaired glucose tolerance
-hypertension
-alter blood lipids
:High LDL’s
:High triglycerides

36
Q

What are the two fructose ratios?

A

The two fructose corn syrups ratios are HFCS-42 and HFCS-55

37
Q

Functions of carbohydrates

A

-supplies energy (its the only energy source for the brain, part of the nervous system, and red blood cells.)
-Protein sparing, body and dietary
-Prevent ketosis
-Sweetener

38
Q

Blood glucose

A

-Every cell depends on glucose for energy to some extent
-Cells of the brain, RBC, and nervous system depend primarily on glucose
-since cell activity does not stop, blood must constantly supply glucose to cells
-glucose is supplied to the body by diet (Excess glucose is made into fat)

39
Q

Blood glucose Control(role of the liver and pancreas)

A

-Role of the liver :regulates glucose that enters the bloodstream
-Roles of the pancreas :release of insulin, release of glucagon

40
Q

Insulin

A

-after a meal insulin is secreted by the pancreas
-Insulin signals cells to uptake glucose

41
Q

Glucagon

A

-when blood glucose levels drop, glucagon is secreted by the pancreas
-Liver glycogen breaks down to form glucose

42
Q

Ketosis

A

-The condition of having a high concentration of ketone bodies and related breakdown prodcuts in the bloodstream and tissues.
-Ketone bodies:imcomplete breakdown of fat products

43
Q

Carbohydrate metabolism disorders

A

-diabetes
-hypoglycemia
-insulin resistance

44
Q

Hypoglycemia (low blood sugar) symptoms and management

A

-Symptoms may include Shaking, fast heartbeat, sweating, anxious, dizziness, hunger, headache, irritable, fatigue.
-Posibble management are eating everal meals throughout the day, focus on complex CHO (soluble fiber) and eat a balanced meal.

45
Q

Symptoms of diabetes

A

-Hyperglycemia (high blood sugar)
Increased urination
Increased thirst
Weight loss
Dehydration
Ketoacidosis:
Build of ketone bodies: can lead to a coma

46
Q

Long term complications of diabetes?

A

Coronary heart disease
Amputation
Bad blood lipid
Hypertension
Eye problems
Kidney problems
Nerve damage

47
Q

Insulin resistance (basics)

A

Insulin becomes resistant to cells.
This results in excess insulin excretion.
Increased insulin synthesis may damage the
pancreas increasing the risk of Type 2 diabetes.
Elevated insulin stimulate the liver to make fatty
acids.
Insulin resistant adipose (fat) tissues no longer
inhibits free fatty acid release.
In other words more fat in the blood stream.

48
Q

-Glucagon is?

A

It is a hormone, it comes from the pancreas, it comes out when blood sugar is low (hypoglycemia)

49
Q

Glycogen is?

A

Its a storage form of glucose, Its a polysaccharide, Stored in the liver and skeletal muscles, after exercise you have about a 2 hour window to replenish this.

50
Q

Why is glucagon and glycogen essential?

A

They are both VITAL for blood sugar regulation

51
Q

Fats and Lipids (the American Diet)

A

-American diet is 34% Fat , it was 42% in the late 1950’s
-recommended is 20-35% of total calories

52
Q

Properties of lipids (Types of fats are?)

A

-some lipids are solid at room temp, like bacon greese, butter, steak fat, lard, if its solid at room temperature, then its higher in saturated fats. Fats like olive oil that are liquid are lower in satuarated fats and are more easily broken down. Fat and water do not mix!

53
Q

What does fat do for you?

A

-Fat is the most energy dense nutrient
-Protection (fat holds body organs in position and cushion them)
-insulation, it provides warmth
-part of cells
-transports and increases absorption of fat soluble vitamins
-flavor, aroma, satiety
-others

54
Q

Classifications of lipids FATTY ACIDS!

A

-Fatty acids
-Triglycerides
:made up of fatty acids
:95% of fat in our diet, main form of lipids in food and storage
-Phospholipids
-Sterols (Cholesterol, has 0 CALORIES!!)

55
Q

Triglycerides

A

-This is made up of 3 fatty acids
-fatty acids can vary by lengths and saturation
-Glycerol is a three carbon alcohol used to form them

56
Q

What oil contains the highest amounts of saturated fats?

A

-Coconut oil contains the highest levels of saturated fats compared to ANY FOOD!

57
Q

Monounsaturated Sources

A

Sources include canola oil, olive oil, peanut oil, avocado
-Polyunsaturated
Sources include corn, safflower, soybean oil

58
Q

Essential Fatty Acid (omega 6 and omega 3)

A

-all meat has omega 6, there is no deficiency.
-Omega 3 is not in meat and 90% of people are deficient in omega 3
-Needed got immune functions, vision, cell membranes, proper brain function
-Omega 6 promotes inflammation
-Omega 3 decreases inflammation
-Fish is a great source of omega 3
-Linoleic = omega 6
-Linolenic = omega 3

59
Q

Possible benefits of omega 3

A

-decrease risk of heart disease
-Decrease risk of hypertension
-Decrease risk of depression
-Decrease risk of memory loss
-Decrease risk of arthritis

60
Q

Omega 3 Fatty Acids are (MARINE AND PLANT BASED STUFF)

A

-ALA (plant)
-EPA (marine)
-DHA (marine)

61
Q

Omega 3 sources

A

-fatty fish, canola, flaxseed, chia, green leafy vegetables, and walnuts

62
Q

Omega 6 sources

A

-found in vegetable oils, meats, eggs, and dairy

63
Q

Different effects between omega 3 and omega 6

A

-Omega 6 increases blood clots and inflammatory responses
-Omega 3 is more of a blood thinner

64
Q

Fat Digestion, How does it travel through Bloodstream?

A

-fat travels into the bloodstream through lipoprotein

65
Q

Types of lipoproteins

A

-LDL = low density lipoprotein
-HDL = high density lipoprotein

66
Q

What counts as one drink of alcohol?

A

-12 ounces of beer
-5 ounces of wine
-1 1/4 to 1 1/2 ounces of liquor 80-proof stuff
1 ounce of 100 proof liquor

67
Q

Lower LDL’s

A

-decrease simple sugar intake
-more omega 3
-decrease cholesterol intake
-decrease saturated fat intake

68
Q

Sterols Information/examples

A

-Provide no energy
-Examples of sterols
:Cholesterol
:Testosterone
:Estrogen
:vitamin D

69
Q

Functions of Cholesterol

A

-Important component of cell membrane
-Forms important hormones like estrogen testosterone and vitamin D
-Precursor to bile acids
-Only found in animal products, ONLY ANIMALS AND ANIMAL PRODUCTS LIKE EGGS/MILK, ECT.

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