Food Energy & Carbs

Question 1

Calorie

Answer 1

Heat energy required to raise the temperature of 1 gram of water by 1 degree Celsius; used to quantify energy conveyed through food; US kcal is 1000x energy

Question 2

Energy yielding nutrients

Answer 2

Macronutrients which provide the body with caloric energy; carbs, protein, fat & alcohol

Question 3

Non-energy yielding nutrients

Answer 3

Micronutrients that regulate bodily homeostasis; vitamins, minerals & water

Question 4

Coefficient of digestibility (COD)

Answer 4

Proportion of food digested compared to what is actually used by the body

Question 5

Thermic effect of food (TEF)

Answer 5

Energy expenditure above resting measures due to cost of digestion, absorption and storage of food

Question 6

Energy value of carbs

Answer 6

4 kcal/g

Question 7

Energy value of protein

Answer 7

4 kcal/g

Question 8

Energy value of fat

Answer 8

9 kcal/g

Question 9

Energy value of alcohol

Answer 9

7 kcal/g

Question 10

Monosaccharides

Answer 10

Simple sugars: glucose, fructose, galactose

Question 11

Disaccharides

Answer 11

Sugar formed when two monosaccharides bond: sucrose, lactose, maltose

Question 12

Polysaccharides

Answer 12

Complex CHOs composed of long chains of monosaccharides

Question 13

Starch

Answer 13

Storage form of CHOs in plant based foods consisting of chains of sugars which can be easily digested and used for energy

Question 14

RDA of fiber

Answer 14

20-35g

Question 15

Soluble fiber

Answer 15

Attracts water and turns to gel during digestion, slowing the release of energy and making it useful for blood glucose regulation

Question 16

Soluble fiber is found in

Answer 16

Oats, barley, nuts, seeds, beans and some fruit

Question 17

Insoluble fiber

Answer 17

Adds bulk to stool and helps pass food more quickly through intestines for improved digestive health and removal of carcinogens

Question 18

Insoluble fiber is found in

Answer 18

Wheat bran, vegetables, seeds and various whole grains

Question 19

Carcinogenic

Answer 19

Substance that has the potential to promote cancer

Question 20

Benefits of fiber

Answer 20

Adds bulk (satiety)
Lowers glycemic index
Increases intestinal mobilization
Increases thermic effect
Lowers circulating cholesterol & triglycerides

Question 21

RDA for CHO

Answer 21

55-60% total cal, majority from complex carbs; ideal for athletes, too much for sedentary individuals

Question 22

Recommended sugar intake goal

Answer 22

<10% of daily cal

Question 23

Glycemic index

Answer 23

Measure of blood glucose raising potential of CHO in food; value of 100 represents standard of pure glucose

Question 24

Glycemic response

Answer 24

Impact food has on blood glucose response

Question 25

Glycemic load

Answer 25

Describes glucose raising potential and total CHO content of food

Question 26

Processed CHO promote glycemic response similar to

Answer 26

Sugar, increasing risk for visceral fat storage

Question 27

Hunger

Answer 27

Biological need to eat

Question 28

Appetite

Answer 28

Psychological drive to eat; can be expedited by planning meals too far apart or environmental cues

Question 29

Skipping meals or inadequate nutrient timing allows

Answer 29

Hunger to build to appetite, leading to over-eating

Question 30

Protein sparing mechanism

Answer 30

Protects proteins by preventing conversion into energy for fuel

Question 31

Reduced glycogen stores and low plasma glucose concentrations trigger

Answer 31

Gluconeogenesis

Question 32

CHO needs are primarily dictated by

Answer 32

Activity intensity & volume