Nutrition Exam 1

Front 1

Who coined the word "aerobics," wrote a book about the importance of the use of large muscles to improve health, and believed that people can maintain their health into old age if it's taken care of?

Back 1

Ken Cooper

Front 2

At what age do most people's health start to deteriorate?

Back 2

Age 40

Front 3

What makes something organic?

Back 3

Carbon

Front 4

What is the smallest carbohydrate in our diet?

Back 4

monosaccharides

Front 5

where is glucose found?

Back 5

glucose is found in some fruit

Front 6

what is glucose labelled in the food industry?

Back 6

"dextrose"

Front 7

which monosaccharide is called "blood sugar?

Back 7

glucose

Front 8

what does "ose" stand for?

Back 8

carbohydrates

Front 9

which monosaccharide is fruit sugar because it is always found in fruit?

Back 9

fructose

Front 10

how can you tell how much fructose is in a fruit?

Back 10

you can tell by how sweet it is. a lot of fructose = very sweet.

Front 11

which is sweeter, glucose or sucrose?

Back 11

sucrose. but fructose is sweeter.

Front 12

how do americans obtain most fructose?

Back 12

from high-fructose corn syrup in soda and other sweet foods

Front 13

which monosaccharide is not a part of our diet?

Back 13

galactose

Front 14

what do you call two monosaccharides bonded together?

Back 14

a disaccharide

Front 15

which two monosaccharides is sucrose made out of?

Back 15

glucose and fructose

Front 16

what is the common name for sucrose?

Back 16

table sugar

Front 17

where does sucrose come from?

Back 17

sugar cane and sugar beets

Front 18

which carbohydrate is the most unusual in our ecosystem and couldn't be consumed if you were living off the land?

Back 18

sucrose

Front 19

which two monosaccharides make up lactose?

Back 19

glucose and galactose

Front 20

which monosaccharide is found in dairy and breast milk?

Back 20

lactose

Front 21

which monosaccharide is often referred to as "milk sugar"?

Back 21

lactose

Front 22

which disaccharide alone do we live off of as babies?

Back 22

lactose

Front 23

which two monosaccharides make up maltose?

Back 23

glucose and glucose

Front 24

how much maltose is found in our diet?

Back 24

only a small amount

Front 25

which carbohydrates are called "complex carbohydrates?"

Back 25

polysaccharides

Front 26

which polysaccharide is made up of a long chain of hundreds of glucose molecules?

Back 26

starch

Front 27

which type of starch has a straight chain?

Back 27

amylose

Front 28

which type of starch has a branched chain?

Back 28

amylopectin

Front 29

which type of starch is common in our diet?

Back 29

both kinds (amylose and amylopectin)

Front 30

what common foods is starch found in?

Back 30

grains (wheat, rice, corn, oats) and potatoes

Front 31

how do plants store carbohydrates?

Back 31

sunlight causes carbon dioxide and water to form glucose and oxygen through photosynthesis which gets stored as starch

Front 32

what happens when a man eats starch?

Back 32

the glucose (starch) gets metabolized with oxygen and turns back into carbon dioxide and water

Front 33

is glycogen branched or straight?

Back 33

branched

Front 34

how does man store carbohydrates?

Back 34

in the form of glycogen

Front 35

where is glycogen stored?

Back 35

in either the liver or muscle

Front 36

how much glycogen is in muscle?

Back 36

so little that if we eat muscle we won't get any carbohydrates

Front 37

what are the three glucose polymers?

Back 37

glycogen, cellulose, and maltodextrose

Front 38

which polysaccharide is found in all plants?

Back 38

cellulose

Front 39

which polysaccharide is indigestible (dietary fiber)?

Back 39

cellulose

Front 40

which polysaccharide is the most common organic compound found on earth?

Back 40

cellulose

Front 41

which polysaccharide is especially rich in trees?

Back 41

cellulose

Front 42

which polysaccharide is a partially digested starch?

Back 42

maltodextrose

Front 43

which polysaccharide is found in powerbars, etc. and is a quick source of carbohydrates?

Back 43

maltodextrose

Front 44

what is the tract that digests carbohydrates called?

Back 44

the gastrointestinal (GI) tract

Front 45

what happens when we consume carbohydrates?

Back 45

the found enters our mouth, goes in the stomach, through the esophagus, through the stomach, through the small intestine, through the large intestine, and out the colon.

Front 46

what do sphincters control?

Back 46

they are the muscles that control the flow of carbohydrates through the gastrointestinal tract

Front 47

where are sphincters found?

Back 47

in between the esophagus and the stomach
in between the stomach and the small intestine
at the end of the colon

Front 48

where does most digestine occur?

Back 48

in the small intestine

Front 49

which organ removes water?

Back 49

the large intestine

Front 50

which organ collects fecal material?

Back 50

the colon

Front 51

what does digestion do?

Back 51

it takes large molecules (poly/disaccharides) and breaks them down to monosaccharides

Front 52

which process takes monosaccharides into cells?

Back 52

absorption

Front 53

what will all the carbohydrates we consume turn into to be used as an energy source, no matter what?

Back 53

glucose

Front 54

what does our brain and nerves require as energy?

Back 54

glucose

Front 55

what do we have to have in our blood?

Back 55

glucose

Front 56

what compound regulates blood sugar?

Back 56

hormones

Front 57

what are hormones secreted by?

Back 57

the pancreas

Front 58

which hormone tells the cells to take up glucose from the blood?

Back 58

insulin

Front 59

which hormone tells the liver and muscle to break down glycogen?

Back 59

glucagon

Front 60

which type of diabetes doesn't produce any insulin?

Back 60

type 1

Front 61

which type of diabetes causes high blood glucose levels even at fasting state?

Back 61

type 1 and type 2

Front 62

what is the name for high blood glucose?

Back 62

hyperglycemia

Front 63

what causes people's tissues to be carbohydrate starved?

Back 63

type 1 diabetes

Front 64

which type of diabetes produces insulin, but doesn't react to it (is insulin resistant)?

Back 64

type 2

Front 65

why type of diabetes causes obesity?

Back 65

type 2

Front 66

what causes blood glucose levels to keep dropping?

Back 66

reactive hypoglycemia

Front 67

what causes people to feel sluggish 4-5 hours after eating?

Back 67

reactive hypoglycemia

Front 68

what makes hypoglycemia cause people to feel sluggish after eating?

Back 68

probably over secreting insulin

Front 69

what is the Glycemic Index?

Back 69

comparing food with pure glucose

Front 70

what foods have a high glycemic index?

Back 70

high starch, low fat, low fiber:
refined grains (white bread)
potates

Front 71

which foods have a low glycemic index?

Back 71

high fructose, high lactose foods:
fruits
dairy

Front 72

what sends a message saying not to metabolize fats while exercising?

Back 72

insulin

Front 73

why should people not run after eating?

Back 73

because you'll lose carbohydrate stores, which swill cause fat stores to be high

Front 74

what should you eat before activity?

Back 74

low glycemic index foods:
yogurt
juice

Front 75

what should you eat during activity?

Back 75

high glycemic index foods (because you're using up glucose quickly so insulin isn't as high)

Front 76

what should you eat after activity?

Back 76

high glycemic index foods:
energy drinks that contain high carbohydrates and protein

Front 77

does sucrose raise blood sugar level and cause hyperglycemia/diabetes?

Back 77

NO!

Front 78

does sucrose cause obesity?

Back 78

no, sucrose converts to fat and is stored just like all carbohydrates

Front 79

when does sucrose cause tooth decay?

Back 79

when it is in sticky foods and is consumed frequently

Front 80

how does sucrose cause tooth decay?

Back 80

when you consume sucrose the bacteria in your mouth causes it to FERMENT (partially metabolize), producing acids which then attack the enamel, breaking through and rotting your teeth

Front 81

does sucrose cause hyperactivity (A.D.D.)?

Back 81

NO!

Front 82

what does nutrient density tell you?

Back 82

how well a food provides a nutrient (in calories)

Front 83

how do you calculate nutrient density?

Back 83

percentage of DRI (dietary reference intake) for a nutrient that is provided by our food divided by the percentage of daily calorie intake

Front 84

what does RDA stand for and how much data does it have?

Back 84

recommended dietary allowance
has lots of data

Front 85

what does AI stand for and how much data does it have?

Back 85

adequate intake
has less data

Front 86

what is the nutrient density for vitamin c in orange juice?
OJ = 90mg Vit C; 100 cal
Vit C RDA = 90mg
Daily Caloric Intake = 2000 cal

Back 86

[(90/90)X100]/[(100/2000)X100]
100% / 5%
20 = ND

Front 87

How high does the nutrient density have to be to be a better source f nutrients than of calories?

Back 87

over 1

Front 88

what is the only kind of food that contains a nutrient density over one for every nutrient?

Back 88

breast milk

Front 89

what is the nutrient density for sucrose?

Back 89

zero because all of the nutrients from sugar cane are washed out and all that's left is pure carbohydrate

Front 90

what is the main problem with sucrose?

Back 90

if over consumed, you run the risk of not getting enough nutrients that you get from other foods.

Front 91

what is the recommended intake for carbohydrates?

Back 91

55%

Front 92

what are "net carbs? and how does the food industry use them?

Back 92

total carbs minus fiber, and the food industry uses it as a away to lower the carbohydrates in their foods.

Front 93

which types of dietary fiber are soluble?

Back 93

pectin
gums
carrageenan

Front 94

which types of dietary fiber are insoluble?

Back 94

cellulose
hemicellulose
lignin

Front 95

why type of fiber traps water in a solution and turns it into a gel (used in jelly)?

Back 95

pectin

Front 96

where does the gel substance go once it is formed by pectin?

Back 96

it stays in the gut - indigestible

Front 97

what is pectin found in?

Back 97

jelly
apples

Front 98

which fibers are compounds that are indigestible?

Back 98

gums

Front 99

what are gums found in?

Back 99

oatmeal, dry beans

Front 100

what is the food additive carrageenan isolated from?

Back 100

seaweed

Front 101

which fiber is one of the most common additives?

Back 101

carrageenan

Front 102

what is carrageenan found in?

Back 102

ice cream (makes it "scoopable"/no crystals)
salad dressings

Front 103

what are the insoluble dietary fibers (cellulose, hemicellulose, and lignin) found in?

Back 103

wheat bran
corn bran
rice bran
whole wheats

Front 104

what are the health benefits of dietary fiber?

Back 104

prevents constipation, colon cancer, and heart disease

Front 105

what is a manmade laxative made from psyllusm seed that we use as a source of fiber instead of getting fiber from food?

Back 105

metamucil

Front 106

how does fiber prevent constipation?

Back 106

it adds "bulk," giving us something to excrete
it has a water-holding capacity

Front 107

what is one of the most common cancers in the USA?

Back 107

colon cancer

Front 108

how does fiber help to prevent colon cancer?

Back 108

it helps wash out the carcinogens (cancer-causing) that we all have in our guts

Front 109

how does fiber help to prevent heart disease?

Back 109

SOLUBLE fiber reduces blood cholestor that increases risk of heart disease

Front 110

what is the recommended intake of fiber per day?

Back 110

30 grams

Front 111

why are Americans weakest in fiber intake?

Back 111

because we eat too many refined grains and not enough fruit

Front 112

are lipids soluble in water?

Back 112

no

Front 113

what are triglycerides?

Back 113

FAT
and often oils

Front 114

what do you call a 3-carbon compound?

Back 114

glycerol

Front 115

what do you call a glycerol bound to 3 fatty acids?

Back 115

triglyceride

Front 116

how are fats saturated?

Back 116

the carbons are bound to as many hydrogens as possible

Front 117

how are fats unsaturated?

Back 117

some hydrogens are removed from the carbon molecules and replaced with a double bond

Front 118

what do you call a saturated fat when one hydrogen has been removed?

Back 118

monounsaturated fat

Front 119

what do you call a saturated fat when multiple hydrogens have been removed?

Back 119

polyunsaturated fat

Front 120

what are the saturated fatty acids called?

Back 120

stearic acid
palmitic acid
myristic acid
lauric acid

Front 121

what is stearic acid found in and what is its carbon to double bonds ratio?

Back 121

(18:0)
beef
chocolate

Front 122

what is palmitic acid found in and what's its ratio?

Back 122

(16:0)
pork

Front 123

what is myristic acid found in and what's its ratio?

Back 123

(14:0)
dairy

Front 124

what is lauric acid found in and what's its ratio?

Back 124

(12:0)
dairy

Front 125

which acid is a monounsaturated fatty acid?

Back 125

oleic acid

Front 126

what is oleic acid found in and what is its ratio?

Back 126

(18:1)
olive oil

Front 127

what are the polyunsaturated fatty acids?

Back 127

linoleic acid
linolenic acid

Front 128

which fatty acids are essential to our diet and we can't live without?

Back 128

polyunsaturated fatty acids (linoleic acid and linolenic acid)

Front 129

what is linoleic acid found in and what's its ratio?
what's its omega level?

Back 129

(18:2)
(omega-6)
vegetable oils (corn, soy, safflower, sunflower)

Front 130

what is linolenic acid and what's its ratio?
what's its omega level?

Back 130

(18:3)
(omega-3)
flaxseed oil

Front 131

what are omega-3 fats?

Back 131

when the double bond is 3 carbons in from the end (omega)
polyunsaturated

Front 132

what are the two omega-3 acids?
why are they added to infant formulas?

Back 132

eccosapentanoic acid
docasahexanoic acid
they're good for the eyes and brain

Front 133

what is eccosapentanoic acid (epa) found in and what's its ratio?

Back 133

(20:5)
fish oil

Front 134

what is docasahexanoic acid (dha) found in and what's its ratio?

Back 134

(22:6)
fish oil

Front 135

what are the 4 points of the healthy heart guidelines?

Back 135

1. less than 30% (of total calories) of total fat
2. less than 10% saturated fat
3. less than 300 mg cholesterol
4. less than 1% trans fat

Front 136

what do arteries do?

Back 136

carry oxygenated (bright red) blood to cells

Front 137

how does heart disease happen?

Back 137

artery wall is damaged, heals, and forms scar tissue, which is coated/smoothed over with high cholesterol, forming a bump, which continues to grow, and forms PLAQUE. cells ache because the plaque causes restriction in blood flow, sometimes causing chest pain. plaque ruptures/pops, and blood begins to flow out of it into the blood stream, forming a blood clot, which stops the flow, killing the cells, and can kill heart muscle and cause a heart attack

Front 138

what is the disease called when you have plaque in your artery?

Back 138

atherosclerosis

Front 139

where is cholesterol both found in?

Back 139

blood and food

Front 140

when we have more fat, do we float more?

Back 140

yes

Front 141

which proteins emulsify (mix) lipids in water (contain triglyceride, cholesterol, and protein)

Back 141

lipoproteins

Front 142

where do low density lipoproteins (LDL) carry cholesterol?

Back 142

TO the cell

Front 143

what makes plaque grow in arteries and increases risk of heart disease?

Back 143

low density lipoproteins (LDL_

Front 144

where do high density lipoproteins (HDL) carry cholesterol?

Back 144

AWAY from plaque for excretion, decreasing risk of heart disease

Front 145

how do you decrease fat in beef?

Back 145

trim fat before cooking
choose smaller portions

Front 146

how do you decrease fat in pork?

Back 146

choose leaner cuts
(ham contains 1/4 the amount of fat in bacon and sausage)

Front 147

how do you decrease fat in chicken/turkey?

Back 147

fat is under the skin, so fat can be removed with the skin
(skin = 2/3 fat in chicken)

Front 148

how do you decrease fat in ribs/brisket?

Back 148

you can't trim the fat out, so save for special occasions because it is so high in fat

Front 149

what foods have high cholesterol?

Back 149

idney
brains
liver
"sweetbreads"
eggs
caviar

Front 150

how does breastmilk help development of brain?

Back 150

it has high cholesterol which is needed for the brain

Front 151

which food contains 230mg out of the 300mg of cholesterol we're supposed to have in a day?

Back 151

one egg

Front 152

what number represents healthy blood cholesterol?

Back 152

below 200

Front 153

are butter and cream high or low in cholesterol?

Back 153

high

Front 154

what are medium cholesterol foods?

Back 154

most meats (beef, pork, lamb, poultry)
most cheeses
most shellfish, including shrimp

Front 155

what are low cholesterol foods?

Back 155

nonfat cottage cheese
skim milk
all fruits, vegetables, and grains

Front 156

is cholesterol found anywhere besides animals?

Back 156

no

Front 157

which kind of fat has the greatest impact on cholesterol in blood?

Back 157

saturated fat (4X more important than cholesterol)

Front 158

what is the most saturated kind of food?

Back 158

beef fat (tallow)
hard at room temperature

Front 159

which kind of meat fat is called "lard" and is like krisco at room temp?

Back 159

pork fat

Front 160

which kind of meat fat is runny at room temperature?

Back 160

chicken fat

Front 161

what foods are high saturated?

Back 161

butter
beef
lamb
pork

Front 162

what foods are low saturated?

Back 162

chicken
fish

Front 163

which foods are most saturated

Back 163

coconut oil
palm oil
cocoa oil
palm kernel oil

Front 164

how are vegetable oils saturated?

Back 164

they start off polyunsaturated, but then they are hydrogenated, turning it into a solid (shortening, margarine)

Front 165

what kind of oil replaced tropical oils in crackers?

Back 165

partially hydrogenated oil, which is no healthier

Front 166

which kind of fat do we want to consume more of, because it reduces the risk of heart disease?

Back 166

monounsaturated fat

Front 167

what foods is monounsaturated fat found in?

Back 167

olive oil
avocado
rapeseed (canola) oil
peanut oil

Front 168

what is polyunsaturated fat found in?

Back 168

safflower oils
wheat germ oil
corn oil
soybean

Front 169

what type of fatty acid is partially hydrogenated?

Back 169

trans fatty acid

Front 170

what is the "trans configuration" found in?

Back 170

partially hydrogenated vedg. oils (this is what we've been consuming for last 30-40 years)

Front 171

what is the "cis configuration" found in?

Back 171

this is the type of carbon bonding that is found in nature

Front 172

which increases risk of heart disease: saturated fat or cholesterol?

Back 172

saturated fat
increases risk 4X than cholesterol

Front 173

which lipids increase risk of heart disease?

Back 173

saturated fat
cholesterol
trans fat

Front 174

which lipid doesn't have an effect on risk of heart disease?

Back 174

polyunsaturated

Front 175

which increases risk of heart disease: butter or margarine?

Back 175

both!