Answer

BASIC NUTRITION AND TERMS

 

What is nutrition? 

 It is the science that elaborates the consumption of food, its assimilation, absorption and excretion and its relation to maintenance of growth, health and reproduction.

 

What are some diseases/health conditions caused by poor diet?

 

Anemia

Kwashiorkor

 

 

 

What are some vitamins and minerals that Americans are deficient in?

Vitamin B12

Folate

iron

 

 

 

 

What does the following stand for and what are they?

RDA:

Recommended dietary allowance: it is the daily income of nutrients that is sufficient enough to meet the normal dietary requirements of the normal population.

 

AI: Adequate intake

 It is a standard level of nutritional adequacy that is established when an RDA is not sufficient enough to be calculated.

 

 

 

DV: percent daily value

It indicates the percentage of nutrients one is being given. It is based on the standard calorie allocation per day.

 

 

What are the 6 essential nutrients?

Water, vitamins, minerals, carbohydrates, lipids and proteins.

 

 

 

Which ones provide energy? 

Carbohydrates and lipids majorly.

 

 

Food energy is expressed in kilocalories. What is a kilocalorie?  A Kilocalorie is the amount of energy required to raise one liter of water to one degree centigrade at sea level.

 

What is a calorie? A calorie is a unit of food energy.

 

 

How many calories are provided per gram of:

Carbohydrate:  4

Fat: 9

Protein: 4

Alcohol: 7

 

The average American diet should emphasize complex carbohydrates, with 45 to 65% of calories coming from carbohydrates, with no more than 10 to 25% from added sugar. No more than 20 to 35% of calories should come from fat. 10 to 35% of calories should come from protein.

 

A good rule of thumb is:

60% carbohydrates

30% fat

10-15% protein

 

CARBOHYDRATES

 

Carbohydrates are the primary energy source for the brain and nervous system and are necessary for the burning of fat at rest and during physical activity.

 

For a 2,000 calorie diet that meets the Daily Value, intake of 300 grams should be achieved.

 

There are 3 types of carbohydrates are:

 

SUGAR:  also known as saccharides

3 types of sugar:

1.     Monosaccharides are the simplest form.
2. glucose and fructose (fruit sugar)
3. fructose sweetest simple sugar
4. Disaccharides are pairs of monosaccharides chemically linked.
5. sucrose (table sugar)
6. lactose (milk sugar)

                                                iii.  maltose (malt sugar)

1. Polysaccharides are composed of many monosaccharides.
2. polysaccharides also called complex carbohydrates
3. include starch and several forms of fiber

 

STARCH:  Starch is the most significant polysaccharide.

1. High-starch diet tends to be lower in fat and calories and higher in fiber.
2. Starch is associated with decreased obesity, cardiovascular disease, diabetes, cancer, malnutrition, and tooth decay.
3. Starch helps the body maintain normal blood sugar levels through more even digestion and glucose absorption rate.
4. All starchy foods are plant foods.
5. Grains are the rich sources.
6. Legumes are a good source and contain significant protein.

      iii.  Tubers (potatoes and yams) are a third source.

1. Many people think starches are high in calories.
2. This depends on how served.
3. A baked potato has 90 calories; if one adds margarine, sour cream, or cheese, the calories escalate.

 

Why should carbohydrates be the primary source of energy in the diet?  Since they don’t produce toxic metabolites when broken down such as ammonia. They are also broken down into smaller sugars such as glucose and fructose which are readily absorbed. Furthermore, they are stored into glycogen which can easily be reversed by glycolysis to produce energy.

 

 

What is a “good” carb? These are mainly slow releasing sugars that release energy slowly and don’t cause spikes in cholesterol or sugar levels.

 

 

What is a “bad” carb?  These are fast releasing sugars which cause a spike in energy release then a sudden downgrade characterized by feeling full then suddenly hungry.

 

 

What percentage of calories in the diet of your average American comes from their beverages?

 

Around 16% of calories emerge from beverages in the modern American society.

 

What is the only product that comes from an animal that has substantial carbohydrates? 

                                                               Milk.

 

How can you easily add more complex carbohydrates into your diet?

Via consumption of fiber rich carbohydrates such as whole grain.

Via consumption of fiber rich fruits and vegetables such as bananas and sweet potatoes.

 

PROTEIN

Proteins have a different chemical structure than carbohydrates. Proteins contain the basic materials that help the body form muscles, bones, and cartilage, and skin, antibodies to prevent disease, some hormones, and all enzymes.

 

The RDA for protein is 0.36 grams per pound of body weight. Protein levels will need to be adjusted for growing children, people recovering from illness, and in pregnant and lactating women. Pregnant or lactating females need 30 and 20 extra grams, respectively.

 

 

How efficient is protein as an energy source? Why? Some amino acids such as serine are known as glucogenic aminoacids. The can be converted to glucose for energy release. However, when done so, they produce ammonia as by products which can be toxic to cells at high levels. Additionally, the protein content of the body goes down which can lead to hypoalbuminemia.

 

 

 

What is a common misconception about protein?  ‘’It will make me gain weight.’’

 

 

What is an amino acid?   These are the building blocks of amino acids.

 

How many are there? Currently around 20 amino acids are in existence.

 

How many are produced by the body? Alanine, Aspartic acid, Asparagine, Glutamic acid, serine.

 

 

What is a complete protein? This is a protein that contains all the essential amino acids.

 

 

What are some foods that are considered complete proteins?  Poultry, fish, red meat and soybeans.

 

 

What is an incomplete protein? This is a protein that doesn’t contain all the nine essential amino acids.

 

 

What are some incomplete protein sources?  Beans, milk and wheat bread.

 

 

 

What are some health benefits of soy?  

They provide unsaturated fats which aid in cholesterol reduction.

Are a source of fiber to diet, which reduces constipation

Are a complete protein food source.

 

 

 

 

 

Many individuals, particularly individuals who work out at a health club take protein supplements. Is this good, bad, helpful, unnecessary, etc. and why? 

Protein supplements when taken in excess become toxic to the body. However, when taken in recommended amounts they help active muscles become bigger and they also enhance body metabolism. However, some minor side effects such as nausea, reduced appetite might be present.

 

 

Name two negative side effects of taking a protein supplements

Increased bowel movements, reduced appetite, tiredness (fatigue), and headache.

 

 

FATS

 

Also called lipids. Fats are oils, sterols (such as cholesterol), waxes, and other substances that are not water-soluble.  Fat is essential as it helps maintain the health of skin and hair, provides insulation for body organs, and helps transport and absorb vitamins A, D, E, and K.

 

What is a triglyceride? 

Triglycerides are the main constituents of fats and oils, and are made up of glycerol and three fatty acid groups.

 

What percentage of fat is in the form of triglycerides? 

Around 85% of fats stored in the body are stored as triglycerides. The remaining forms are cholesterol and its esters which all then comprise the adipose tissue beneath the dermis.

 

What are the 2 major categories of fats? 

Saturated or unsaturated.

 

 

What is a characteristic of Saturated Fat? It is solid at room temperature.

 

 

What are examples of foods high in saturated fats?

Milk, cheese and meat.

 

What is a characteristic of Monounsaturated Fat?  They are liquid at room temperature, but start to condense when cooled.

 

 

How much of your fat intake should be monounsaturated? 70-80%. A large portion of your diet should come from monounsaturated fats in order to meet the daily 20-35 calorie needs.

 

 

What are the two types of polyunsaturated fat?  Monounsaturated and polyunsaturated.

 

 

 

Where does Omega-6 polyunsaturated fat come from?  ?  From liquid vegetable oils such as sunflower oil, soybean oil and corn flower oil.

 

 

 

Where does Omega-3 polyunsaturated fat come from

Mostly from fatty fish and plant foods such as soy beans and canula oil.

 

 

 

Why are Omega 3 and 6 important components of health? 

These are the main constituents of unsaturated fats. Aside from energy provision, it also helps lower cholesterol levels that are raised by saturated fat. This helps reduce the risk of atherosclerosis in one’s body’s.

 

What is hydrogenation?

It is the conversion of liquid oils to the solid or semi-solid state.

 

What are transfatty acids? This are fats that have been converted by hydrogenation from liquid to the solid state.

 

 

Where might you find high levels of transfatty acids? 

Mostly in packed foods, margarines and snack foods

 

 

What is cholesterol? 

It is a type of fat just like triglycerides, but can be synthesized by the liver or acquired exogenously from foods.

 

The oils with the most saturated fats are:

Canola, safflower, sunflower, corn.

 

The oil with the most unsaturated fat is:

Coconut oil, palm kernel oil and animal derived oils.

VITAMINS

 

What are vitamins? 

 

These are organic compounds that are required by the body in small amounts, and are essential since they can’t be synthesized by the body.

What are the two categories of vitamins?

Fat soluble and water soluble.

 

 

What are the water-soluble vitamins? Vitamin B complex, vitamin C.

 

 

Where would you find water-soluble vitamins?  In green leafy vegetables and meat, especially the liver

 

 

Can water-soluble vitamins be toxic? Yes they can be toxic when consumed above their A.I levels. The conditions are described as hypervitaminosis.

 

 

What are the fat-soluble vitamins?  Vitamins A, D, E, K.

 

 

Where would you find these vitamins? 

 

Vitamin a-majorly from carrots,

Vitamin D-milk, meat and sunshine.

E-majorly from groundnuts.

K-from green leafy vegetables.

 

 

Can fat-soluble vitamins be toxic?  Yes. The vitamins A, D, E, K, are stored longer in the body amongst fat sources hence pose a greater risk for hypervitaminosis than the water soluble ones.

 

 

What are the antioxidant vitamins and what do they do? 

Vitamin C and vitamin E.

 

 

 

 

What is the most widely used nutritional supplement?

 Vitamin b12

 

What are some benefits of this vitamin? 

 Helps in nervous system conduction

Helps in succinyl co-a formation

 

 

 

How much of this vitamin do you need? 

1.8 mcg for men, 2-4-2.8 for ladies daily.

 

 

Where might you find carotenoids?

 From oranges, tomatoes and carrots.

 

Which Vitamin is called the Sunshine Vitamin?

 Vitamin D.

 

Why is it called the Sunshine Vitamin? 

Sunshine contains UV light, which helps in activation of cholecalciferol

(d3) which is a primary component of the vitamin D cascade formation.

 

 

Why is this vitamin important?

Since it helps in formation of strong and healthy bones.

 

 

How many Vitamins make up the B complex vitamin?

Vitamin b1, b2, b3, b5, b6, b7, b9 and b12.

 

The 3 B complex vitamins that are the most talked about are:

 

Vitamin B6, b12 and b1.

 

What is the difference between Folate and Folic Acid? 

Folate is a naturally occurring form of vitamin B9, while folic acid is the synthetic form of the same.

 

 

 

What are some groups of people who may need extra folic acid? 

 

Lactating mothers

Ladies during the menstrual period.

Pregnant mothers.

Adolescents during growth.

 

Who might need vitamin supplements? 

People who are nutritionally deficient by consumption

Patients who lose blood often.

Patients with liver disease.

People with fat malabsorption

Alcoholics.

 

 

 

 

MINERALS

 

What are some examples of minerals? 

Calcium, magnesium and sodium.

 

 

Which mineral are many women deficient in?

Iron, magnesium and iodine.

 

 

What is needed to be able to absorb this mineral?

Hydrochloric acid for iron. It helps in conversion of ferric to ferrous iron.

 

Which deficiency is the most common nutritional deficiency in the US?

 

Iron deficiency.

 

 

What is the substance most needed for survival?  Water.

 

 

This substance makes up what percentage of a persons body weight? 60%

 

 

What are some of the functions of water? 

Aids in digestion.

Forms plasma which aids in transport of body nutrients.

Aids in cooling thermoregulation.

 

 

 

What is a diuretic?  Substance which helps the body to loose water.

 

 

What are some examples of diuretics that the common person comes in contact with? 

 

Ginger

Coffee

Alcohol

mannitol

 

 

FIBER

 

What is fiber?

Fiber is the section of foods, especially in vegetables and fruits that cannot be digested.

 

 

What are the two types of fiber?  Soluble and insoluble.

 

 

What is the function of soluble fiber? 

Soluble fiber attracts water during digested, and hence forms a gel-like structure which slows and eases digestion.

 

Soluble fiber has also been associated with prevention of cardiovascular risk, through lowering cholesterol levels.

 

What are some of the benefits of soluble fiber? 

Stabilizes glucose levels.

Lowers glucose levels.

 

 

What are some types of foods high in soluble fiber?

Oats, legumes and peas.

 

 

What is the function of insoluble fiber?  Absorbs water, and hence adds to the bulk of food.

 

 

 

What are some of the benefits of insoluble fiber? 

 

Adds bulk of stool hence prevents constipation and irregular stools.

 

What are some types of foods high in insoluble fiber? Wheat bran, cauliflower and potatoes.