Macronutrients

Question 1

What are macronutrients?

Answer 1

Proteins, carbohydrates, and fats

Question 2

What are micronutrients?

Answer 2

Vitamins
Minearls
Essential amino acids
Essential fatty acids

Question 3

What is the calorie density of each macronutrient?

Answer 3

Carbs 4 cal/g
Proteins 4 cal/g
Fats 9 cal/g

Question 4

How much do carbs make up (calories wise) in most diets? What is recommended?

Answer 4

40-70% are average, recommended 45-65% of overall caloric intake

Question 5

What is the primary source of usable energy?

Answer 5

Carbohydrates

Question 6

What are the main starches in the human diet?

Answer 6

Amylose and amylopectin

Question 7

What is glycogen?

Answer 7

Glucose storage in animals

Question 8

What is fiber?

Answer 8

Starch that is resistant to being absorbed or digested
Soluble - makes gel like substance in water
Insoluble - stays intact and increases stool bulk

Question 9

How are carbohydrates absorbed?

Answer 9

As monosaccharides in the small intestine where they go to the liver

Question 10

What breaks down carbohydrates?

Answer 10

Amylase released by salivary glands and pancreas

Question 11

What carbohydrates cause a spike in blood sugar levels?

Answer 11

Simple carbs

Question 12

What carbohydrates cause a gradual rise and fall in blood sugar?

Answer 12

Complex Carbs

Question 13

What carbs do not impact blood sugar/energy?

Answer 13

Insoluble carbs

Question 14

What is glycemic index?

Answer 14

The 2 hour postprandial curve for blood glucose values relative to a reference standard of simple glucose or white bread

Question 15

What is the difference between glycemic index and glycemic load?

Answer 15

Glycemic load takes into account the standard serving size of a food

Question 16

Which macronutrient has the lowest satiety index?

Answer 16

Fats

Question 17

How much fat do we consume per day? What is recommended?

Answer 17

30-40% of daily calories. Recommends 20-35%

Question 18

What are saturated fats?

Answer 18

Fats with the maximum number of carbon-hydrogen bonds
Solid at room temperature
Typically animal based
Less healthy bc don’t break down easily

Question 19

What are unsaturated fats?

Answer 19

Fats with at least one double-bond between carbon molecules
Liquid at room temperature
Typically from plants
Generally more healthy

Question 20

What are the types of unsaturated fats?

Answer 20

Monounsaturated - one double bond
Olive, canola, peanut, avocados
Polyunsaturated - multiple double bonds
walnut, sunflower, flax, soybeans, fatty fish
Poly are most healthy

Question 21

What are trans fats?

Answer 21

Unsaturated fats with an altered double bond, typically a product of industrial food processing
Hydrogenation - makes oils solid (margarine)
Negative effect on health

Question 22

What negative health outcomes are trans fats associated with?

Answer 22

Higher LDL
Lower HDL
Pro-inflammatory
Insulin resistance

Question 23

How do we digest fats?

Answer 23

Triglycerides in diet are broken down into fatty acids by lipase (in mouth and stomach and sm intestine), bile salts (in duodenum).
Small/medium fatty acids are absorbed in small intestine
Large fatty acids are made into chylomicrons and transported in lymph

Question 24

Why can’t babies drink cows milk?

Answer 24

Cows milk does not contain lipase whereas human milk does

Question 25

What changes fat absorbption?

Answer 25

Age (increased age, less absorption) Gastric resection IBD Enzyme deficiencies

Question 26

Where are proteins stored?

Answer 26

50% in skeletal muscles Excess is sorted as glycogen or fat

Question 27

What macronutrient has the highest satiety index?

Answer 27

Proteins

Question 28

What is the difference between plant and animal proteins?

Answer 28

Animal proteins have AA proportions that more closely align with human needs. Animal proteins are easier to digest

Question 29

What are essential amino acids?

Answer 29

Amino acids that we must get from food because our body cannot make them

Question 30

What are semi-essential amino acids?

Answer 30

Amino acids that are normally produced by the body but not always produced if the person has limited intake or premature or under crazy stress

Question 31

What are non-essential amino acids?

Answer 31

Amino acids that the body can produce on its own

Question 32

How are proteins digested?

Answer 32

Pepsin breaks down proteins in stomach, proteases break down proteins in small intestine (from pancreas), small intestine absorbs amino acids

Question 33

Who needs the most protein per kg?

Answer 33

Babies and kids need more protein per kg

Question 34

How much protein should you consume?

Answer 34

10-35% of your daily calories

Question 35

What happens if you take in too much protien?

Answer 35

It is stored as fat and increases your risk of CAD, liver disease, calcium/bone homeostasis changes, renal disease, cancer

Question 36

What patients might have carb deficiencies? What are the sx?

Answer 36

Lactose intolerance Celiac Low/no carb diets Sx of abd pain, cramping, flatulence, bloating, altered bowel habits

Question 37

What patient might have fat deficiencies? What are the sx?

Answer 37

Chronic inflammation Stomach or sm intestine resection Pancreatic disease Low fat diets Sx - greasy diarrhea, floating stools (Steatorrhea)

Question 38

What patient might have protein deficiencies? What are the sx?

Answer 38

Undeveloped countries Liquid diets/TPN Chronic liver disease Sx - edema, muscle weakness, muscle wasting

Question 39

What is Marasmus?

Answer 39

General lack of nutrients causes profound muscle wasting and emanciation

Question 40

What is Kwashiorkor?

Answer 40

Lack of adequate protein in the presence of other nutrients causing edema and rotund bellies