Macronutrients & Healthy Dietary Intake

Question 1

What dietary reference intake measure is used when RDA cannot be determined and is experimentally determined?

Answer 1

Adequate Intake (AI)

Question 2

What factors affect BMR?

Answer 2

Gender, body temperature, environment, hormones, age, body composition

Question 3

What are the functions of soluble fibers?

Answer 3

Lubricates the GI tract and slows digestion for maximum mineral absorption. They decrease absorption of fat and cholesterol and delay gastric emptying by generating a sensation of fullness.

Question 4

What are uncoupling proteins?

Answer 4

Proteins found in the inner mitochondrial membrane that mediate adaptive thermogenesis. UPCs dissipate the proton gradient to generate heat without the use of ATP.

Question 5

This is the highest daily nutrient intake level with no adverse effects for most individuals in a population.

Answer 5

Tolerable Upper Intake Level (UL)

Question 6

What are the different types of carbohydrates?

Answer 6

Simple sugars, complex carbohydrates, non-digestible carbohydrates (fiber)

Question 7

How is energy in the body stored longterm?

Answer 7

In fats

Question 8

How do saturated and unsaturated fats differ?

Answer 8

Saturated sats have no double bonds and are solid at room temperature. Unsaturated fats have one or more double bonds in their carbon chain that create a “kink.” Unsaturated fats are liquid at room temperature.

Question 9

What are the functions of insoluble fiber?

Answer 9

Promotes regular bowel movements to prevent constipation, is essential for systematic cleansing and detoxification, and modulates blood sugar levels.

Question 10

What are the basic units of each macronutrient?

Answer 10

Carbohydrates - simple sugars

Proteins - amino acids

Fats - fatty acids & glycerol

Question 11

What percentage of an adult’s daily diet should include carbohydrates?

Answer 11

45% - 65%

Question 12

What is a Calorie?

Answer 12

A measure of heat that indicates the amount of energy needed to raise the temperature of 1L of water by 1oC

Question 13

Complex carbohydrates can be found in what foods?

Answer 13

Starch in plants, wheat. whole grains, potatoes, dried peas and beans, vegetables

Question 14

Most dietary protein is used for what function?

Answer 14

Anabolism

Question 15

Name examples of monosaccharides.

Answer 15

Glucose, fructose

Question 16

What type of fiber aids in lowering cholesterol?

Answer 16

Soluble fibers (prebiotics)

Question 17

This macronutrient should makeup approximately 10-35 of an adult’s daily diet.

Answer 17

Protein

Question 18

What is the recommended daily fiber intake?

Answer 18

Males: 38g

Females: 25g

Question 19

What is DEE and what does it stand for?

Answer 19

Daily Energy Expenditure - the daily amount of energy used

Question 20

What molecule is a byproduct of all macronutrient metabolic pathways that ultimately enters the TCA cycle?

Answer 20

acetyl-CoA

Question 21

What is EAR? What does it stand for?

Answer 21

Estimated Average Requirement

Average daily dietary intake level that is sufficient to meet 50% of the nutrient requirements for healthy individuals. There is a 50% risk of inadequacy.

Question 22

Lentils, whole wheat bread, and avocados are examples of what type of fiber?

Answer 22

Insoluble fibers

Question 23

How can DEE be calculated?

Answer 23

DEE = BMR + PA + AT

BMR = basal metabolic rate

PA = physical activity

AT = adaptive thermogenesis

Question 24

What is the Caloric output for each macronutrient?

Answer 24

Carbohydrates - 4 calories/gram

Proteins - 4 calories/gram

Fats - 9 calories/gram

Question 25

What are the BMI ranges for underweight, normal, overweight, and obese weight statuses?

Answer 25

Underweight: <18.5

Normal: 18.5-24.9

Overweight: 25.0-29.9

Obese - >30

Question 26

How does the metabolism rate of macronutrients vary?

Answer 26

(fasted metabolism) Carbohydrates > proteins > fats (slowest metabolism)

Question 27

What dietary reference intake measure is most useful in the use of fortified foods and dietary supplements?

Answer 27

Tolerable Upper Intake Level (UL)

Question 28

What macronutrients provide fuel for metabolism?

Answer 28

Carbohydrates, lipids/fats, proteins

Question 29

What are dietary reference intakes (DRIs)?

Answer 29

Population-specific quantitative references for nutritional intake for adequate growth, development, and health

Question 30

What is RDA? What does it stand for?

Answer 30

Recommended Dietary Allowance (RDA)

The average daily intake level sufficient to meet 97-98% of the nutrient requirements for most healthy individuals. There is a 2-3% risk of inadequacy.

Question 31

Why is BMI not always the best measure for ideal body weight?

Answer 31

BMI measures assume that all excess weight is fat. The calculation fails to take into account other factors such as age, sex, muscle mass, bone density, etc.

Question 32

This macronutrient should makeup approximately 20-35 of an adult’s daily diet.

Answer 32

Fat

Question 33

Sucrose, lactose, and maltose are examples of what simple sugars?

Answer 33

Disaccharides

Question 34

What are the classes of nutrients?

Answer 34

Carbohydrates, fats, proteins, vitamins, minerals, water

Question 35

Name some examples of soluble fibers.

Answer 35

Figs, sweet potatoes, oats, yacon

Question 36

What types of factors influence health?

Answer 36

Biological factors - genotype, age, metabolism

Physiological factors: desire to eat, appetite, palatability of food

Social factors - cultural eating habits, food availability

Pathophysiological factors - disease

Question 37

What are the recommended ranges for daily intake of macromolecules?

Answer 37

Carbohydrates - 45-65

Proteins - 10-35

Fats - 20-25

Remember, ranges are based on calories and not grams of intake