Unit 19 Nutritional Science (Week 7)

Question 1

macronutrients:

Answer 1

A category of nutrients: including carbohydrates, proteins, and fats, that are present in foods in large amounts.

Question 2

Carbohydrates are made up of

Answer 2

various collections of carbon, hydrogen, and oxygen molecules, and all carbs have a 2:1 ratio of hydrogen to oxygen. Because of their similar chemical structures, sugars, starches, and fibers are all considered carbs.

Question 3

carbohydrate monosaccharides

Answer 3

They are also the simplest form of sugar and are usually colorless, water soluble, crystalline solids.
glucose, galactose, fructose

Question 4

glucose:

Answer 4

Principal circulating sugar in the blood and the major energy source of the body.

Question 5

fructose:

Answer 5

Fruit sugar.

Question 6

galactose:

Answer 6

A sugar of the hexose class that is a constituent of lactose and many polysaccharides.

Question 7

The storage form of fat made up of three

Answer 7

triglycerides: fatty acids and a glycerol group.

Question 8

insulin:

Answer 8

A polypeptide hormone functioning in the regulation of the metabolism of carbohydrates and fats, especially the conversion of glucose to glycogen, which lowers the blood glucose level.

Question 9

LDL cholesterol:

Answer 9

A molecule that is a combination of lipid and protein that transports cholesterol from the liver to the tissues of the body. Considered the bad cholesterol.

Question 10

Fiber comes in two different forms:

Answer 10

soluble and insoluble.

Question 11

Soluble fiber is found in these foods:

Answer 11

oats, beans and peas, nuts, barley, flax, chia, fruits—like oranges, bananas, and apples—and vegetables such as artichokes, tomatoes, and carrots.

Question 12

soluble fiber:

Answer 12

dissolves in water and attracts water to form a gel, which slows down digestion.

Question 13

Insoluble fiber is found primarily in

Answer 13

the structures that make up plants’ rigid cell walls. They include vegetables—such as green beans, beets, dark green leafy vegetables, fruit and root vegetable skins, whole-grain products, seeds, and nuts.

Question 14

Insoluble fiber

Answer 14

Fiber that does not dissolve in water.

Question 15

microflora:

Answer 15

Bacteria and microscopic algae and fungi, especially those living in a particular site or habitat.

Question 16

resistant starch:

Answer 16

Starch and starch degradation products that escape from digestion in the small intestine of healthy individuals.

Question 17

fats:

Answer 17

Organic compounds that are made up of carbon, hydrogen and oxygen. Fats are a source of energy in foods and are also called lipids. They come in liquid or solid form.

Question 18

A compound of hydrogen, and carbon, such as any of those that are the chief components of petroleum and natural gas.

Answer 18

hydrocarbons:

Question 19

fatty acid:

Answer 19

Any of a large group of monobasic acids, especially those found in animal and vegetable fats and oils.

Question 20

saturated fatty acids:

Answer 20

Fat molecules that have no double bonds between carbon molecules because they are saturated with hydrogen molecules.

Question 21

unsaturated fatty acids:

Answer 21

A fat or fatty acid in which there is at least one double bond within the fatty acid chain.

Question 22

monosaturated fatty acids:

Answer 22

Fatty acids that have one double bond in the fatty acid chain with all of the remainder carbon atoms being single-bonded.

Question 23

polysaturated fatty acids:

Answer 23

Fatty acids that contain more than one double bond in their backbone.

Question 24

Dietary fat has six major roles in the body:

Answer 24

It provides energy (in fact, it’s the most energy-dense macronutrient).
It helps manufacture and balance hormones.
It forms our cell membranes.
It forms our brains and nervous systems.
It helps transport the fat-soluble vitamins A, D, E, and K.
It provides two essential fatty acids that the body can’t make: linoleic acid (an omega-6 fatty acid) and linolenic acid (an omega-3 fatty acid).

Question 25

omega-3 fatty acids:

Answer 25

An unsaturated fatty acid of a kind occurring chiefly in fish oils, with three double bonds at particular positions in the hydrocarbon chain.

Question 26

omega-6 fatty acids:

Answer 26

A family of pro-inflammatory and antiinflammatory polyunsaturated fatty acids that have in common a final carbon-carbon double bond in the n-6 position, that is, the sixth bond, counting from the methyl end.

Question 27

alpha-linolenic acid (ALA):

Answer 27

An essential omega-3 fatty acid found in seeds, nuts, and many common vegetable oils.

Question 28

Docosahexaenoic acid (DHA):

Answer 28

An omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, sperm, testicles, and retina.

Question 29

Eicosapentaenoic acid (EPA):

Answer 29

A fatty acid found in fish and fish oils which is believed to lower cholesterol, especially cholesterol bound to low density lipoproteins (LDL).

Question 30

proteins:

Answer 30

Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

Question 31

amino acids:

Answer 31

The building blocks of protein. There are 24 amino acids, which form countless number of different proteins.

Question 32

peptides:

Answer 32

Any member of a class of compounds of low molecular weight which yield two or more amino acids on hydrolysis. Formed by loss of water from the NH2 and COOH groups of adjacent amino acids, they are known as di-, tri-, tetra- (etc.) peptides, depending on the number of amino acids in the molecule. Peptides (“polypeptides”) form the constituent parts of proteins.

Question 33

peptide chain (polypeptide chain):

Answer 33

A chain of amino acids joined together through peptide bonds.

Question 34

micronutrients:

Answer 34

A chemical element or substance required in trace amounts for the normal growth and development of living organisms.

Question 35

vitamins:

Answer 35

Organic food substances present in plants and animals, essential in small quantities for the proper functioning of every organ of the body, and for all energy production. They must be obtained through diet because they cannot be synthesized by the body.

Question 36

minerals:

Answer 36

Solid inorganic substances of natural occurrence. 96x more minerals in the body than vitamins. As vitamins, they are necessary for life itself and combine with other basic components of food to form enzymes. Minerals are ingested through food and water.

Question 37

phytates:

Answer 37

The principal storage form of phosphorus in many plant tissues, especially bran and seeds.

Question 38

oxalates:

Answer 38

Any salt or ester of oxalic acid occurring in plants, especially spinach, rhubarb, and certain other vegetables and nuts. It’s capable of forming an insoluble salt with calcium and interfering with its absorption by the body.

Question 39

phytonutrients:

Answer 39

A substance found in certain plants which is believed to be beneficial to human health and help prevent various diseases.

Question 40

Phytonutrients work through various mechanisms, including:

Answer 40

Functioning as antioxidants
Influencing hormonal function
Protecting DNA from carcinogens
Anti-bacterial and anti-viral properties
Reducing inflammation
Influence blood coagulation
Inhibiting fat synthesis

Question 41

hormesis:

Answer 41

Refers to a biphasic dose response to an environmental agent characterized by a low dose stimulation or beneficial effect and a high dose inhibitory or toxic effect.

Question 42

We lose water through

Answer 42

respiration, sweating, and urinary and fecal output

Question 43

Water makes up nearly __% of total bodyweight.

Answer 43

60%

Question 44

water in the body has many important jobs:

Answer 44

a solvent, a transporter, a catalyst, a lubricant, and as a temperature regulator

Question 45

As a solvent, water dissolves

Answer 45

proteins (including enzymes, DNA, etc.) and transfers them throughout the body.

Question 46

Water also transports nutrients to

Answer 46

cells and carries waste products away from cells

Question 47

Water lubricates

Answer 47

joints and even acts as a shock absorber for the eyes and spinal cord.

Question 48

dehydration:

Answer 48

The condition resulting from the excessive loss of body water.

Question 49

hyponatremia:

Answer 49

A condition that occurs when the level of sodium in the blood is too low.

Question 50

general effects that water has in the body.:

Answer 50

regulates body temp
moistens tissue (eyes, mouth)
carries nutrients and O2 to cells
protects body organs
flushes wastes
dissolves minerals

Question 51

Vitamin B12 is

Answer 51

supplied by bacterial fermentation, so it’s found only in reliable amounts in animals foods. Therefore, a supplement is necessary for 100% plant-based eaters.

Question 52

Vitamin D is

Answer 52

possible to acquire from sunlight. But if dietary sources are relied upon, it will be tough to increase intake from plant foods alone (other than sun-exposed mushrooms). Thus, a supplement will likely be useful for a 100% plant-based eater.

Question 53

Iron may be of concern for women who are

Answer 53

menstruating and eat a plant-based diet, or for men/women who regularly donate blood and eat a 100% plant-based diet.

Question 54

Calcium is

Answer 54

variable for plant-based eaters. If they are including plenty of greens, beans, and nuts/seeds, they will likely be okay. If not, a fortified product (such as non-dairy milks) or supplement might be required to boost intake.

Question 55

Zinc is absorbed in

Answer 55

lower amounts from plant foods, so keep an eye on dietary intake. If frequent illness is occurring, consider a lower dose zinc supplement.

Question 56

Vitamin K2 will be necessary

Answer 56

unless the person is eating cheese on a regular basis or they are a rare natto aficionado.

Question 57

Iodine might be in

Answer 57

short supply if someone isn’t using iodized salt or eating sea vegetables or seafood. Plus, high amounts of raw Brassica vegetables and soy foods might compromise thyroid function when iodine intake is inadequate.

Question 58

Omega-3 fats can be found in

Answer 58

plant foods as alphalinolenic acid (ALA). It’s just not converted very well into DHA and EPA, the usable forms in the body. Plant-based eaters should consume at least 2 grams of added ALA per day and add a DHA/EPA supplement from algae (500 mg - 1000 mg per day).

Question 59

Soy is

Answer 59

fine, unless someone has a specific intolerance or allergy. We recommend keeping intake to 1-2 servings per day.

Question 60

Fish oil is rich in DHA and EPA, two powerful omega-3 fats responsible for things like

Answer 60

dec inflammation, inc metabolic rate, improved fat burning, inc carb storage in muscle, better glucose and insulin tolerance, reduced blood lipids and reduced risk of platelet aggregation, cardiovascular disease, cancer, and diabetes

Question 61

To improve health and reduce the risk of chronic disease,

Answer 61

balance out your fat intake with an ample amount of unsaturated fats and an even intake of omega-3 and omega-6 fats.

Question 62

carbohydrates found in the diet:

Answer 62

starch, dietary fiber, sugar

Question 63

Animal-based fats contain a higher ratio of unsaturated fats than plant-based oils.

Answer 63

FALSE

Question 64

What chemical component(s) does protein contain that is not found in carbohydrates or fats?

Answer 64

nitrogen

Question 65

What is the recommended minimum protein intake for sedentary, generally healthy individuals?

Answer 65

0.8g/kg of body mass

Question 66

While having too little water relative to other solutes is bad, having too much water can also have severe consequences.

Answer 66

TRUE

Question 67

For most people, drinking approximately two liters of water per day is sufficient.

Answer 67

TRUE

Question 68

Fish oil is rich in:

Answer 68

DHA and EPA

Question 69

Many minerals are deficient in the diet because of

Answer 69

mineral-poor agricultural soil, the result of intensive farming, and longterm use of chemical fertilizers and pesticides.