Nutrition

Question 1

What is pectin?

Answer 1

a soluble gelatinous polysaccharide fiber which is present in ripe fruits and is used as a setting agent in jams and jellies

Question 2

Eating soluble fibers help…

Answer 2

… stop diarrhea

Question 3

Please arrange the following nutritional recommendations or values by highest to lowest: RDA, EAR, AI, UL

Answer 3

UL > RDA > EAR, AI

Question 4

What are prebiotics?

Answer 4

Prebiotics are essentially indigestible plant fibers (functional fibers) that reach the colon untouched. In the colon these fibers are fermented by the good bacteria.

Question 5

Please arrange the following by ratio of energy expenditure by weight:
Men, women, pregnant women, the elderly, babies

Answer 5

Baby > men > pregnant women (they need more iron than men) > women > elderly

Question 6

Beta-glucans

Answer 6

Beta-glucans are functional fibers from oats/cereals, mushrooms, bacteria, and yeast. At dietary intake levels of at least 3 g per day, oat fiber β-glucan decreases blood levels of LDL cholesterol and so may reduce the risk of cardiovascular diseases.

Question 7

Fructooligosaccharides

FOSs

Answer 7

Oligofructoses are insoluble fermentable (functional) fibers from garlic and onions. They can lower blood ammonia and help our gut bacteria remove toxins. They are also used as alternative sweeteners.

Question 8

What is the Pesco-vegetarian diet and what are its benefits?

Answer 8

A vegetarian + fish diet.
Adding fish to a vegetarian diet helps you meet the protein, omega-3 fats (EPA/DHA), zinc, iron, vitamin B-12, calcium, vitamin D and iodine requirements.

Question 9

What is the Mediterranean diet?

Answer 9

Monthly: meat
Weekly: sweets, eggs, poultry, fish
Daily: exercise, cheese & yogurt, olive oil, fruits, beans legumes and nuts, vegetables, carbohydrate-rich foods

Question 10

What are the 3 functions of carbohydrates?

Answer 10

1. Energy
2. Antiketogenic + reserve protein
3. used to conjugate toxic substances

Question 11

What is the glycemic index?

Answer 11

The glycemic index of a food reflects the increase in blood sugar level after eating it.
Glucose or bread has a GI value of 100.

Question 12

What is the glycemic load?

Answer 12

GL = GI/100 x carbohydrates pre serving

Low GL < 10

Question 13

What types of food should diabetics eat?

Answer 13

Low GI value, high in fiber

Question 14

What are AGEs?

Answer 14

Advanced glycation end products, produced from high blood sugar levels. Associated with chronic inflammatory diseases such as diabetes type II, and coronary diseases.

Question 15

Which organs does AGE affect?

Answer 15

Eye lens
Blood
Skin
Urine
Cartilage

Question 16

How do AGEs affect our organs?

Answer 16

It causes oxidative stress and inflammation

Question 17

What foods contain lots of AGEs?

Answer 17

Frying, barbecuing, grilling and broiling with fat.
Dry foods + high temperatures
Meats.

Question 18

How can we reduce AGEs?

Answer 18

1. Reduced sugar consumption
2. Exercise
3. Phytochemcials from plants and fruits (resveratrol, flavonoids, citric acid)
4. Avoiding dietary AGEs