Macronutrients slides 50-81

Question 1

What are the Recommended Dietary Allowances based on 2000 calories a day?

Answer 1

Carbs = 130 g/d
Fats = 44-77 g/d
Protein = 0.8 g per weight in kg/ 0.36 g per weight in lbs.
Vitamins = organic compounds we can’t make, either water or fat soluble
Minerals
and Water = 50-80% of body weight

Question 2

What is the function of our microbiomes in nutrition and what are SFCAs?

Answer 2

our microbiota are able to ferment carbs and proteins that don’t get absorbed. They also produce short fatty acid chains which shape the gut environment, influence physiology of colon, and participate in host signaling.

Question 3

How does microbiome imbalance affect physical + mental health?

Answer 3

can cause weight gain, high blood sugar, high cholesterol, and change levels of stress hormone cortisol.

Question 4

Prebiotic foods

Answer 4

Undigested in small intestine and is fermented, which increases levels of good bacteria. “fertilizer” Also can help decrease need for antibiotics. Ex:bananas,apples,beans,vegetables

Question 5

What are examples of soluble vs insoluble prebiotics?

Answer 5

Soluble = pectin, and hemicellulose which are found in oats, chia, fruits, root veggies. Insoluble fibers = lignin, and cellulose which come from whole grains, wheat, bran

Question 6

What are some benefits of Mediterranean Diet?

Answer 6

46% lower coronary events, reduce Alzheimer’s, reduces oxidative stress (which reduces Parkinson’s), increases longevity, and prevents type 2 diabetes.

Question 7

what are %’s of fruits, grains, veggies, and proteins per meal?

Answer 7

20% fruit, 30% grains, 30% veggies, and 20% protein

Question 8

What is best way to lose 1-1.5 lbs per week for males and females?

Answer 8

Reduce daily calorie intake by 500-750. So women eat between 1200-1500 calories a day, and men eat 1500-1800 per day

Question 9

Since we need to reduce dietary sugar, sodium, and fat, what ranges are acceptable?

Answer 9

Men: 37.5 grams of sugar and women 25 g sugar per day
Sodium should be less than 2.3 g a day
And should consume less than 10% of solid fats (can replace with PUFAs and MUFAs.

Question 10

What are top 10 diseases from unhealthy diet?

Answer 10

Heart disease, cancer, chronic respiratory, accidents, stroke, Alzheimer’s, diabetes, influenza, kidney disease, suicide

Question 11

What are properties of Saturated Fatty Acids?

Answer 11

They increase plasma cholesterol, LDL, and risk of CHD (congenital heart disease). We find saturated fatty acids in meat, dairy, lard, vegetable oil, coconut oil

Question 12

What are properties of monounsaturated fats?

Answer 12

lower plasma cholesterol, lower LDL, lower CHD. Sources of MUFAs are fish, peanuts, avocados, olives, olive oil

Question 13

What are properties of PUFAs?

Answer 13

Omega 6: decreased plasma cholesterol, decreased LDL= decreased CHD. However promotes inflammation, chronic disease. Sources are linoleic acid, eicosatrienoic acid in sunflower seeds, sesame seeds, and soybeans. Omega 3: improves overall heart health by reducing platelet aggregation, dilate blood vessels, reduce blood pressure, reduce inflammation. Sources are in salmon, walnuts, flax seed

Question 14

What are properties of trans fatty acids?

Answer 14

increase plasma cholesterol, increase LDL which increases risk of CHD. Sources in animals formed from hydrogenation.

Question 15

True or False: the type of fat in the diet is more important than the total amount consumed?

Answer 15

True

Question 16

Total Parenteral Nutrition

Answer 16

IV nutrition of a mixture of electrolytes, fluid, sugars, amino acids, vitamins, minerals, and lipids. Some disadvantages is that it can cause thrombosis of veins

Question 17

What foods can cause inflammation and chronic disorders?

Answer 17

Sugar, saturated fats, trans fat, omega 6 fatty acids, refined carbs, mono-sodium glutamate (flavor additives), gluten, casein, aspartame, and alcohol.