unit 1 nutrition quiz 2 - metabolism, macros and micros

Question 1

what is metabolism?

Answer 1

Is the chemical reactions in the body’s cells that convert energy from food, into energy the
body can be used to function.

Specific proteins in the body control these chemical reactions.

Thousands of metabolic reactions occur at the same time.

Question 2

What are our micronutrients?

Answer 2

minerals (calcium, sodium, potassium, etc.), water, and vitamins (fat soluble [A E D K] and water soluble [C B12])

These are required in smaller amounts than macronutrients but are still very important.

essential for regulating body processes - breathing, blinking, digestion, etc.

Question 3

What are our macronutrients?

Answer 3

carbs (55%) - sugars, starches, complex fibres w no energy

proteins (12-15%) - complete/incomplete

lipids/fats (30% max.) - monounsaturates, polyunsaturates, saturates/cholestrol

these all produce our energy

Question 4

Enzymes and metabolism

Answer 4

Enzymes break down food into nutrients, then break down nutrients to make compounds for energy. These compounds are absorbed by the bloodstream and transported to cells for immediate use or storing (especially in the liver, muscles & body fat)
Carbohydrates → (amylases) → glucose
Proteins → (proteases) → amino acids
Fats → (lipases) → fatty acids
Cells store energy in the form of ATP (Adenosine triphosphate) which is used to power several essential functions.

Question 5

What is catabolism?

Answer 5

Catabolism: process of breaking down molecules to release energy for anabolism

Question 6

What is anabolism?

Answer 6

Anabolism: process of building up & storing larger molecules for new cell growth, maintaining tissues, storing energy

Question 7

Where does the waste from metabolism go?

Answer 7

Waste from cell metabolism leaves body through skin, kidneys, lungs & colon

Question 8

What is Basal Metabolic Rate/BMR?

Answer 8

**Basal Metabolic Rate - BMR is a measure of the rate at which a person’s body performs metabolism (“burns” energy, in the form of calories, while at rest).

Question 9

Nutrient definition

Answer 9

Nutrient(s) : chemical(s) from food that the body uses to carry out its functions of growth, maintenance and repair

Question 10

Nutrition definition

Answer 10

Nutrition: the study of nutrients and how they are used by the body

Question 11

Nutritious definition

Answer 11

Nutritious: Foods that provide the nutrients in the right amount

Question 12

Nutrient dense and deficiency

Answer 12

Nutrient dense: foods that are low to moderate in calories and rich in important nutrients
Nutrient deficiency: a severe nutrient shortage
Non balanced diet/condition with digestion with absorption

Question 13

Tell me all about carbs, baybeyyyy

Answer 13

Carbohydrates (55+% of diet) (CHO)
Carbs are our main hoes, we need them and are the real deal, not fake

Main energy source for our bodies, found in many diverse whole foods
4 cals./gram
Body’s main source of energy
From plant sources (except milk)
(fruits, vegetables, grains, legumes) - those are the easiest carbs
Types of carbohydrates are starches, sugars and fibre.
Decent energy per gram, easily broken down

Question 14

What are carbs made of?

Answer 14

Carbohydrates are made up of Carbon, Hydrogen & Oxygen atoms
Elements are combined through chemical bonds to create compounds. Compounds form sugars or saccharides (CHO)
The brain produces serotonin when we eat high carb. foods like bread and pasta. Serotonin makes us feel happy, hence the name “comfort foods”.
Carbs look like rings chemically; rings = saccharides, ex. Glucose or fructose rings

Question 15

What are the two types of carbs?

Answer 15

Simple carbohydrates - access energy from quicker

Complex carbohydrates - slower release of energy, last longer

Question 16

Tell me all about simple sugars

Answer 16

Simple Sugars - Monosaccharides (mono=one)
One sugar molecule makes up simple sugars
made of one sugar molecule
Glucose: body’s source of energy (key simple sugar for our bodies)
Easiest way to get sugar.
Pentagon ring, extra carbon in ring than fructose
Fructose - naturally occurring in fruits, also a component of high fructose corn syrup (HFCS)
Slightly different from glucose, pentagon ring, one less carbon in its ring
Galactose - (must bond with glucose to become lactose)
Not typically found on its own, similar to glucose

Simple Sugars – Disaccharides (di=two)
made of two sugar molecules
Body splits disaccharides into monosaccharides, during digestion
Get rearranged
Sucrose (white sugar) (extracted from plants, like sugar cane and sugar beets, honey, maple syrup, molasses and br. sugar and used as sweeteners)
Table sugar, maple sugar, etc.
Maltose (grain)(formed in the digestion of starch)
Malt beverages, alcohol,
Lactose (milk)
Glucose and galactose combined

Question 17

Tell me all about complex sugars

Answer 17

Complex Carbohydrates (poly=many)
Are polysaccharides - can be hundreds of rings combined
Can be starches, like flour, potatoes,
- made of many sugar molecules
- Starches (made of many glucose molecules - broken down during digestion)
- Fibre - body does not digest fibre to an extent, no energy from it like others, molecules are different and we can’t break them down. Bulks up our food.

Question 18

4 functions of carbs- what do they do for us?

Answer 18

1) Produce energy
- body’s preferred source of energy
- body will draw energy from fats and protein if carbohydrates are insufficient

2) Store energy
If your body has enough glucose for its current needs, extra glucose can be stored for later use.
This is used to keep providing the body with energy and maintain healthy blood sugar levels between meals

3) Spares protein
- body is less efficient at breaking down protein
- body needs protein for tissue building and repair instead of energy

4) Provides bulk in our diet (fibre)
- promotes good digestion and regularity
- provides a “workout” for intestinal/peristalsis muscles to stay toned

Question 19

Tell me all about dietary fibre (both kinds ;) )

Answer 19

Dietary Fibre:

2 types: Soluble (forms a gel) & Insoluble (doesn’t)
- provides no energy/calories

• 25 grams/day for women
• 38 grams/day for men
• to calculate the fibre needs during growth years add 5 to the age
  (a 17 yrs. old needs 22 grams of fibre/day)

2 Types of Dietary Fibre
Soluble fibre: - can be more than just fibre, ex. Beans also have protein and sugars, etc.
- Reduces LDL “bad” cholesterol levels
- dissolves in water (gel-like once it absorbs water, helps things to move through)
- increases the thickness of the stomach contents, making you feel fuller.
- found in vegetables, fruits, legumes, lentils, oats (oat bran)

Insoluble fibre: (moves food along and bulks up waste, nothing else)

• does not dissolve in water
• absorbs water to create bulk - helps us to stay full
• helps move food through the large intestine
  - lowers risk of colon cancer
  - in fruits, vegetables, whole wheat and wheat bran products

Question 20

Tell me all about whole grains and the real truth about them

Answer 20

What does “whole grain” mean? 
Whole grain products use all 3 parts of the grain kernel.
The bran
The germ
The endosperm

Refined grain products have had the germ and bran removed in processing
The bran is the outer layer (lots of fibre)
The germ is nutrient rich
The endosperm is largest part and contains mostly starch (proteins)
Refined grain products have had the germ and bran removed in processing.

The Whole Grain Truth
Whole wheat on the label doesn’t mean it’s wholegrain.
In reality, and legally, only 10% of the flour has to come from wholegrain for it to be labeled “whole wheat bread”
Look for:
- “Wholegrain” or”100% whole wheat” appears in the first ingredient on the list.
- That way you know you’re getting the fibre, vitamin B, minerals & antioxidants!

Question 21

How does the body use carbs?

Answer 21

All CHO must be in the form of glucose to be used for energy.
Polysaccharides & disaccharides are digested and broken down into glucose (which is a monosaccharide)
- Any fructose or galactose (monosaccharides) in blood are converted to glucose in the liver.
- Glucose moves across intestinal wall through microvilli into the bloodstream and travels to the liver

Question 22

What hormones are used in the body and how do they work to break down carbs?

Answer 22

Hormone : a chemical produced in the body & released in the blood to regulate (almost all) body processes.
When glucose levels rise in the blood (after eating) the hormone, insulin is released from the pancreas.
Insulin helps the body lower glucose levels in blood
- stimulates the body to pull glucose from blood and use it as energy.
- stimulates body to store excess as glycogen in muscles (2/3) & liver (1/3)

If blood sugar levels decrease below optimal conditions, the pancreas can also release a hormone called Glucagon
Glucagon sends a message to the liver to release glucose into the bloodstream
This helps keep normal blood glucose levels so cells can continue pulling glucose from the blood for energy
This may occur during vigorous exercise or when you have not provided your body with carbs for a long period of time

Question 23

What’s the difference between complex carbs and sugars?

Answer 23

Complex Carbohydrates
- Are polysaccharides that are more complex in their structure
- Take longer to digest and breakdown
- Therefore they have greater satiety
Satiety: describes a feeling of fullness
Complex carbs –make you feel fuller, longer

Sugars
Natural sugars: glucose, fructose & lactose usually accompany other nutrients
Coming from whole foods
Refined sugars: are separated from natural sources (sugar cane, sugar beets, corn)
Added to foods as sweeteners, for browning product (looks appetizing), preserving (longer shelf-life), adding bulk, adding flavour
Reduces nutrient density of processed food

Question 24

If all carbs are just sugars converted to glucose…what’s the difference, why not eat a chocolate bar instead of a sandwich?

Answer 24

Other nutrients are found in sandwiches and whole nutrition.
Complex carbs leave you full for longer.

Question 25

CHO food additives and their functions

Answer 25

Starches- cornstarch, arrowroot, potato starch, rice flour, tapioca,
Provide bulk, structure, stabilizes gels, thickens food

Gums & pectin- algin, carrageenan, gum agar, gum Arabic, gum tragacanth, karaya gum
Mimics the texture and viscosity of fat, thicken and stabilize mixtures

Simple sugars- corn sweetener, corn syrup, dextrose, maltose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, molasses, sucrose
Adds sweetness, helps browning process, forms syrups, preserves food/longer shelf life.

Question 26

lactose intolerance

Answer 26

an inability to digest lactose, the main CHO in milk.

- Caused by lack of the enzyme lactase, needs to break down lactose.

Question 27

celiac disease

Answer 27

is a medical condition in which the surface of the small intestine is damaged by a substance called gluten. This results in an inability of the body to absorb nutrients: protein, fat, carbohydrates, vitamins and minerals.

Question 28

hypoglycemia

Answer 28

refers to a low blood glucose level.

• Overproduction of insulin causes blood sugar to drop sharply 2-4hrs after eating.
  
  • Low blood sugar causes sweating, shaking, headaches and hunger
• Eat regularly, (small frequent meals)
• Avoid eating a lot of sugar at once

Question 29

hyperglycemia

Answer 29

refers to a high blood glucose level

Question 30

diabetes

Answer 30

is a lack of or inability to use the hormone insulin to regulate blood glucose levels.

• Remember… Carbs are digested & converted to glucose which enters the bloodstream
• Insulin stimulates the body to pull the glucose from the blood and use it as energy or store it as glycogen.
  
  • When the body doesn’t produce enough insulin in the pancreas or fails to use the insulin properly, the blood glucose levels buildup.

Question 31

2 types of diabetes

Answer 31

Type I (insulin dependent)

• young children and young adults
  - pancreas doesn’t produce enough insulin
  - requires daily injections of insulin

Type II (non-insulin dependent) (controlled with diet & exercise)

	      - body cells don’t respond well to insulin produced by pancreas. - much more common and usually occurs after age 40, but is being seen in many younger people due to obesity rates. - people who are overweight and eat lots of refined carbs. and little fiber are at increased risk for developing Type II diabetes

Question 32

Gestational diabetes

Answer 32

Approximately 18% of women will develop gestational diabetes during pregnancy
The hormones in the placenta can also block the body’s use of insulin, developing insulin resistance
Can be treated with diet, exercise and sometimes insulin.

Question 33

what is protein made of?

Answer 33

-Protein is made of C,H,O and N
**Nitrogen element makes protein different from carbs. & fats)
-C,H,O,N form different combinations to form different amino acids.
Amino acids are the building blocks of protein molecules.

Question 34

how many amino acids are there

Answer 34

There are 20 different amino acids, they are categorized as non-essential or essential
Non-essential: 11/20, the body can make these amino acids
Essential: 9/20, the body cannot make these amino acids, they are “essential” because they must come from the food we eat

Question 35

how is protein digested

Answer 35

How is protein digested?
Protein structure is very sensitive to conditions like temperature and acidity
Our body wants to change protein structure so that it can break them down into individual amino acids and build new proteins that our body needs

Denaturation: a change in the shape of protein molecules caused by heat, acids, bases and alcohol

Gastric acids and body temperature denature protein.
Protease breaks down protein into smaller chains of peptides (chains of amino acids bonded together) and eventually into individual amino acids
Amino acids are absorbed into the bloodstream to build new proteins specific to where the body needs them.

Question 36

Functions of protein

Answer 36

Muscles, organs, skin, blood, hair, nails and many more parts of the body are all protein.
18%-20% of your body
3% breaks down daily

2. To Make Important Biological Compounds like…
   Enzymes - for chemical digestion
   Hormones - to control body processes
   Antibodies -to defend against disease/infection
3. To Regulate Mineral Fluid Balance
   Balance fluids inside & outside cell wall
   Needed for normal functioning of heart, lungs, brain and all cells
4. To Maintain Acid-Base Balance
   Act as chemical buffers to counteract excess acid or base
5. To Carry Vital Substances
   Transport proteins carry substances like vitamins, minerals, cholesterol and oxygen through bloodstream
   Lipoproteins: Protein linking with fats(ex. cholesterol) to carry through bloodstream
   Hemoglobin: Protein in RBC that carries oxygen through bloodstream, also carries most of the body’s iron
6. To Provide Energy
   Can be converted to glucose if Carbs. are not sufficient or protein intake is too high
   4 calories/ gram

Question 37

who needs protein?

Answer 37

Children & teens need proportionately more for growth
Pregnant women
The more lean tissue you have, the more protein you need to maintain this lean tissue level
Ill or injured need more for body repair and recovery

Question 38

what happens when you have too much protein?

Answer 38

Liver & Kidney Problems
High-protein diet produces lots of nitrogen waste
- must be filtered through liver and kidneys into urine
- Can cause these organs to age prematurely
- Extra problematic for diabetics who already have kidney problems

Calcium Loss
May contribute to calcium loss

Excess Body Fat
Many proteins are high in fats (good & bad)
-risks associated with carrying extra weight

Question 39

tell me about complete, incomplete and complementary proteins

Answer 39

Animal sources are “complete proteins”
-have all 9 essential amino acids in consistent amounts
Plant sources are “incomplete proteins”
-except for soya beans and quinoa
Complementary proteins: 2 or more incomplete proteins combined to make a complete protein

Question 40

examples of complementary proteins

Answer 40

Should be eaten within a day or 2 of each other
Beans & rice
Pea soup and sesame crackers 
Hummus:  chickpeas & tahini (sesame spread)
Almond butter & whole wheat bread
Sunflower seeds & cashews
Pasta with kidney beans
Corn tortillas & refried beans