fat and protein requirements

Question 1

lipids perform many functions including

Answer 1

provision of energy
transportation of molecules in blood
storage of nutrient and vitamins
conduction canals in the NS
formation of hormones
protect organs
regulate body temp
communication of energy needs
formation of cell membranes

Question 2

monounsaturated fat

Answer 2

healthy and does not increase the risk for heart disease

Question 3

polyunsaturated fat

Answer 3

healthy and provides important psychological benefits; includes essential omega-3 and omega-6 fatty acids

Question 4

saturated fat

Answer 4

important physiological roles, unhealthy when consumed above 10% calories as it can increase risk for heart disease

Question 5

trans fat

Answer 5

unhealthy manufactured form used to improve the floor or consistency of natural fats in a product
known to significantly increase risk for heart disease so the goal is <1% total calories

Question 6

which fat should be avoided

Answer 6

trans

Question 7

monounsaturated fat examples

Answer 7

avocados, canola oil, olive oil, peanut oil, other nuts

Question 8

polyunsaturated fat examples

Answer 8

safflower oil
sunflower oil
corn oil
cottonseed oil
soybeans
fish

Question 9

saturated fat examples

Answer 9

whole milk, cream
ice cream, cheese
butter, lard, palm oil
palm kernel
coconut oil
cocoa butter
red meat

Question 10

dietary cholesterol: body produces about ____% of daily needs

Answer 10

70

Question 11

previous RDR for cholesterol was ____, but now it is ____

Answer 11

300mg/day
no limit, unless have heart disease

Question 12

dietary cholesterol functions to

Answer 12

form membranes, hormones, and bile; precursor for vitamin D

Question 13

cholesterol rich foods

Answer 13

eggs, red meat, shellfish, fast-food products

Question 14

trans fats re present in ____ foods

Answer 14

processed

Question 15

CDC estimates ____ deaths from heart disease annually are due in part to trans fat intake

Answer 15

30,000

Question 16

trans fats have a profound effect on the blood lipid profile and health by

Answer 16

increasing LDL cholesterol
increase serum triglycerides
reducing HDL cholesterol
increase risk for HD

Question 17

it is recommended to keep total fat intake to ___% of total calories

Answer 17

30

Question 18

fat goal is to get ___% from monounsaturated fats, ___% from polyunsaturated, and ___ % from saturated

Answer 18

> 50
about 30
no more than 10

Question 19

determining need considerations for fat intake
___% physician approved
___% weight loss
___%healthy
___% endurance athlete

Answer 19

20
20-25
25-30
35

Question 20

daily caloric need x recommended percentage of fat in the diet =

Answer 20

calories of fat in diet

Question 21

calories of fat in diet / 9cal/g =

Answer 21

grams of fat in the diet

Question 22

grams of fat in diet / kg of body weight =

Answer 22

grams of fat per kg of bodyweight

Question 23

protein serves as

Answer 23

thousands of bodily processes

Question 24

proteins are comprised of

Answer 24

amino acids

Question 25

non-essential amino acids

Answer 25

produced within the body

Question 26

essential amino acids

Answer 26

nine amino acids that cannot be produced within the body and must be consumed in the diet

Question 27

5 nonessential amino acids

Answer 27

alanine, asparagine, aspartate, glutamate, serine

Question 28

6 conditionally essential amino acids

Answer 28

arginine, cysteine, glutamine, glycine, proline, tyrosine

Question 29

9 essential amino acids

Answer 29

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

Question 30

complete protein

Answer 30

contain adequate quantities of all nine essential amino acids

Question 31

examples of complete protein

Answer 31

meat, chicken, fish, eggs, milk, soy, quinoa

Question 32

incomplete protein

Answer 32

lack one or more of the essential amino acids

Question 33

examples of incomplete protein

Answer 33

beans, seeds, nuts, vegetables and grains

Question 34

protein serves to optimize

Answer 34

recovery from training but cannot efficiently replace carbs as primary nutrient for energy needs

Question 35

protein needs are dictated by

Answer 35

activity volume, intensity, and need for tissue growth

Question 36

protein RDA

Answer 36

10-15% total calories

Question 37

protein needs
sedentary:
physically active:
moderate intensity 3-4day/wk:
endurance high intensity:
strength training >4x/wk:
children:
pregnant female:

Answer 37

.8-.9 g/kg BW
1.0-1.2 g/kg BW
1.1-1.3 g/kg BW
1.3-1.5 g/kg BW
1.6-2.0 g/kg BW
up to 2g/kg BW
add 20 g to total daily requirement, 10g if nursing

Question 38

higher protein intake can cause

Answer 38

organ distress and chronic disorders

Question 39

chronic excess protein intake (above 2.0g/kg BW) can increase risk of organ stress (____), ____, ____ and _____ among certain individuals

Answer 39

kidneys, kidney stones, dehydration, fat gain

Question 40

for lean mass, adding ____ g of protein per day is effective without promoting additional fat gain

Answer 40

30-50

Question 41

protein timing is critical

Answer 41

supplements for muscle gain should be consumed post-exercise, pre-sleep (casein) and spaced out every 304 hours throughout the day to optimize metabolic use

Question 42

Which of the following is classified as an essential fatty acid?
a. Trans fatty acid
b. Monounsaturated fatty acid
c. Omega-3 fatty acid
d. Saturated fatty acid

Answer 42

c

Question 43

Which of the following would be a food source with saturated fat?
a. Pasta
b. Soybeans
c. Whole milk
d. Grape jelly

Answer 43

c

Question 44

Which of the following statements concerning cholesterol is correct?
a. It is not an essential nutrient
b. It functions to form hormones and cell membranes
c. Eggs and shellfish are rich food sources
d. All of the above are correct

Answer 44

d

Question 45

What percentage of daily calories should come from fat among healthy individuals?
a. 10-15%
b. 15-20%
c. 25-30%
d. 30-35%

Answer 45

c

Question 46

Which of the following food products is considered a complete protein source?
a. Beef
b. Peanuts
c. Navy beans
d. Oats

Answer 46

a

Question 47

Which of the following has the highest protein quality ranking?
a. Soy protein
b. Wheat gluten
c. Whey protein
d. Beef

Answer 47

c

Question 48

trans fat can increase ___ cholesterol and also reduce ___ cholesterol; having a profound impact on the risk for heart disease

Answer 48

LDL
HDL

Question 49

saturated fat intake should not exceed ____% of daily calories

Answer 49

10

Question 50

chronic protein intake over ____ g/kg of body weight can be associated with organ stress, dehydration, and fat gain among certain individuals

Answer 50

2.0

Question 51

true or false: the goal is to keep trans fat intake to <10% of total daily calories

Answer 51

false

Question 52

true or false: the goal is to keep monounsaturated fat intake to <10% of total daily calories

Answer 52

false

Question 53

true or false: the RDA for protein for most individuals should be 30-35% of total daily calories

Answer 53

false

Question 54

true or false: to promote increases in lean mass without promoting excess fat gains, add up to 200kcals (30-50g) of lean protein per day to the diet

Answer 54

true

Question 55

identify at least three functions of lipids within the body

Answer 55

a. provision of significant energy
b. hormone transport
c. nutrient and vitamin storage
d. nervous system function
e. protection of organs
f. temperature regulation
g. communication of energy needs with the brain
h. formation of cell membranes

Question 56

identify appropriate daily protein intake (g/kg of bodyweight) for the following individuals
a. sedentary
b. high intensity endurance training
c. engaging in heavy strength training >4 days/week

Answer 56

.8-.9 g/kg
1.3-1.5 g/kg
1.6-2.0 g/kg