Extra Nutrition

Question 1

When reading nutrition labels:

1) What is the US RDA for fiber ?
2) What % of RDA of total & sat fat does Kelly recommend ?

Kelly Video - Nutrition

Answer 1

1) US RDA for fiber = 25 grams (women) & 38g (men)
2) Kelly recommends we take no more than 100% per day of total or saturated fat.

Question 2

In terms of saturated & other fats

1) What is the structure of saturated fats ?
2) What is the physiologic result of high intake of saturated fats ?
3) What is the structure of unsaturated fats ?

Kelly Nutrition video

Answer 2

1) ‘Saturated fat’ - all carbon chain bonds are filled. There are no double or triple bonds to give the molecule bends or turns in the chain.
2) Result - stiff molecules -> stiff cell walls
3) Unsaturated fats - have at least one double or triple bond to cause the molecule to have a bend in the carbon chain. => more flexible in the cell membrane.

Question 3

In terms of ‘cis’ and ‘trans’ fats

1) What is the STRUCTURAL difference ?
2) What is the FUNCTIONAL difference ?
3) Does the body make trans fats ?

Kelly Nutrition video

Answer 3

1) Structurally:

‘Cis’ fats - H on SAME side - crooked - lower melting point.

‘Trans’ fats - H on OPPOSITE side - more straight - higher melting point

2) Function

Cis - crooked - flexible - low melting point

Trans - straight - stiff - high melting point - stiff in cell membrane.

3) Body doesn’t make trans fats.

Question 4

1) What are the structureal & functional implications of POLYUNSATURATED fats ?
2) What types of fats do plants/animals generally have ?

Kelly Nutrition video

Answer 4

1) POLYUNSATURATED fats have lots of unsaturated bonds in the carbon chain => multiple bends or turns => lower melting point at room temp => flexible in cell membrane.
2) Animal fats => generally saturated (solid @ room temp)

Plant fats => unsaturated => liquid at room temp.

Question 5

1) What is vitamin B9
2) Where does vitamin B12 come from
3) What are good plant sources of folate
4) What are the health implications of elevated homocyteine ? Signficance ?
5) What is another name for vitamin B12 ?

Kelly Nutrition video

Answer 5

1) Vitamin B9 is folate (is benign)
2) Only source of vitamin B12 is bacteria
3) Folate (B9) is plentiful in dark leafy greens, cruciferous vegetables and peas.
4) Elevated homocysteine assoc w CV disease; doesn’t add much to other biomarkers (eg lipids, CRP)
5) B12 = cobalamin

Question 6

1) What is a good Total chol / HDL ratio ?
2) What is one dietary source of high TGs ?

John Kelly Nutrition Video

Answer 6

1) Good Tot chol:HDL ratio < 3
2) Soft drinks (ie regular pop) can raise TG

Question 7

List some monounsaturated fats

Web

Answer 7

Mono-unsaturated fats: (COP)

Avocado

Nuts - almonds, hazelnuts, peanuts, pecans

Olives Seeds - pumpkin, sesame

Soft margarine (also MONO unsat) - liquid, tub

Vegetable oils - Canola, Olive, Peanut, safflower

Question 8

List sources of polyunsaturated fats

Web

Answer 8

Polyunsaturated fats:

Fish - herring, mackerel, salmon, trout, tuna

Nuts - pine, walnuts

Seeds - sunflower

Soft margarine (also MONO unsat)

Veg oils - corn, cottonseed, soybean, sunflower.