Macronutients

Question 1

what are the 6 healing foods

Answer 1

1. anti-inflammatory foods
2. ginger
3. garlic
4. spinach
5. unsweetened cranberry juice
6. probiotics

Question 2

what are the 6 classifications of nutrients

Answer 2

1. carbohydrates
2. proteins
3. lipids/fat
4. vitamins
5. minerals
6. water

Question 3

These provide the majority of calories in almost all human diets

Answer 3

carbs

Question 4

carbs contain only these 3 elements. what kind of compound is it?

Answer 4

• carbon, hydrogen, and oxygen

- organic compound

Question 5

what are the two classifications of carbs

Answer 5

1. simple sugars

2. complex carbs

Question 6

3 examples of complex carbs

Answer 6

1. starch: grains
2. glycogen
3. fiber

Question 7

The primary function of this is to provide energy for the cell

Answer 7

glucose

Question 8

glucose spares ___ to prevent ____

Answer 8

protein; ketosis

Question 9

To prevent this you need to consume adequate carbs. This allows proteins to do the job only they can perform

Answer 9

ketone sparing

Question 10

This helps with constipation. Those on narcotics or are older need this in higher dosages. This doesn’t get digested to it pulls in more H2O to go through the system

Answer 10

Fiber

Question 11

quality not ____

Answer 11

quantity

Question 12

• RDA for carbs

* What % of total calories consumed should be carbs

Answer 12

130 g

45-65%

Question 13

AI for fiber (break it down from general to different genders)

Answer 13

14g/1000 calories

men: 38g/day
women: 25g/day

Question 14

What % of total calories be from added sugar

how many grams is that

Answer 14

10%

50g/day

Question 15

your risk of these 3 things decreases when you increase fiber/ whole grain intake and decrease sugar intake

Answer 15

1. heart disease
2. diabetes
3. obesity

Question 16

Eating more whole grains lowers what % of the risk of atherosclerotic cardiovascular disease

Answer 16

14-23%

Question 17

eating more whole grains decreases the risk of becoming ____ _____, which is a common precursor of type 2 diabetes

Answer 17

insulin resistant

Question 18

what are 3 ways to increase dietary fiber

Answer 18

1. H2O
2. legumes
3. whole grains

Question 19

These are the basic building blocks of protein and are composed of carbon, hydrogen, oxygen and nitrogen atoms

Answer 19

amino acids

Question 20

how many common amino acids are there

Answer 20

20

Question 21

what are the two forms of amino acids and how many are there for each

Answer 21

1. 9 essential

2. 11 nonessential

Question 22

• this is the major structural and functional component of every living cell

Answer 22

protein

Question 23

proteins support _____ system

Answer 23

immune

Question 24

• involved in tissue building/maintenance

* back up source of energy

Answer 24

protein

Question 25

what is the bodies preferred energy source

Answer 25

carbs and fats

Question 26

the loss of what % of body protein causes these 4 things

Answer 26

30% 1. impaired breathing 2. altered immune function 3. altered organ function 4. ultimately death

Question 27

RDA of protein

Answer 27

19+: 0.8g/kg

Question 28

what percent of total calories for adults should be proteins

Answer 28

10-35%

Question 29

2 forms of protein

Answer 29

1. complete | 2. incomplete

Question 30

provides adequate amounts/proportions of all 9 essential amino acids

Answer 30

complete protein

Question 31

lacks adequate amounts of one or more essential amino acids

Answer 31

incomplete protein

Question 32

3 classes of fats

Answer 32

1. triglycerides 2. phospholipids 3. sterols

Question 33

2 forms of fat

Answer 33

1. saturated | 2. unsaturated

Question 34

this is both fat and water-soluble as well as emulsifies

Answer 34

phospholipid

Question 35

this is a sterol found only in animals. It is non-essential

Answer 35

cholesterol

Question 36

the primary function of ___ is to fuel the body

Answer 36

fat

Question 37

4 functions of fat

Answer 37

- insulates and cushions internal organs - regulates body temp - facilitates absorption of fat-soluble vitamins - stored as an energy reserve

Question 38

RDA and AI for fat

Answer 38

NA because of insufficient data

Question 39

what percent of total calories should come from fat

Answer 39

20-35%

Question 40

you should limit saturated fats to what percent/day

Answer 40

10%

Question 41

what should the intake of cholesterol be limited to

Answer 41

200-300mg/day