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77 Cards in this Set
- Front
- Back
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The four Carbohydrates?
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Sugar, Starch, Glycogen, and Fiber
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Acceptable micro nutrient distribution range?
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45% to 65%
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Added sugar should not exceed how much percent per total calories consumed?
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25%
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What is Photosynthesis?
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Process which plants use solar energy from the sun to synthesis energy
6Co2+6H2O--->C6H12O6+ O2 |
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Simple Carbohydrates?
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Monosaccharides (Glucose, Fructose, and Galactose)
Disaccharides (Sucrose, Lactose, Maltose) |
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What makes up Sucrose?
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Glucose + Fructose
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What makes Lactose?
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Glucose + Galactose
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What makes Maltose?
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Glucose + Glucose
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Complex carbs 3,000 sugar units are more are?
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Polysaccharide (Starch, Fiber, Dextrins, Glycogen)
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What is cellulose?
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Also known as fiber (non digestible) The bonds that link glucose units together in cellulose are different from the bonds in starch or glycogen. Human enzymes cannot digest them.
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Sucrose
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Glucose+Fructose
Sources-sugar cane, honey, candy, cookies, sugared cereals and drinks |
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Lactose
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Glucose+ Galactose
Sources- yogart, milk and milk products |
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Maltose
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Glucose+Glucose
Sources-Grains and barley and alcohol production |
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Starch
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Chains of glucose
Pasta, rice, cereals, Starchy vegetables and legumes. |
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Glycogen
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Branched chains of glucose (animal starch). Nearly undetectable in meats
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Fiber
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Chains of glucose with bonds that cannot be digested.
Whole grains, vegetables, fruits, and legumes. |
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Carbohydrates in Beer?
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A majority of carbohydrate (malt, barley, fruit) is converted to ALCOHOL in the fermentation process
Regular beer contains 13 grams carbohydrate, light contains 5 |
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What SIMPLE carbs are healthy?
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Fruits and non starchy vegetables
Milk, yogurt, cottage cheese, frozen yogurt |
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What COMPLEX carbs are healthy?
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Whole grain breads
Whole grain cereals legumes |
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What SIMPLE carbs are less healthy?
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Candy
Cakes, cookies Sugared cereals Sugared drinks (frappuchino) |
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What COMPLEX carbs are less healthy?
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White bread, crackers
White pasta, rice Low fiber cereals |
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How many pounds of added sugar a year does the average U.S citizen consume?
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100 pounds
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What kind of fibers do you want to choose?
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Choose high fibers which is 5 grams or higher per serving, look for whole grains as the first ingredient.
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What is soluble fiber?
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Plant fibers that dissolve in water.Indigestible but can be broken down by bacteria in the COLON.
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What are insoluble fibers?
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Tough, fibrous plant fibers that do NOT dissolve in water and cannot be digested
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Dietary fiber recommendations
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DRI Values (AI):
Female 19-50: 26 grams Male 19-50: 38 grams American Cancer Society recommends a daily intake of 25-35 grams dietary fiber daily Daily Value goal is 25 grams for females and 30 grams for males |
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Health benefits of soluble fibers?
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Controls blood sugar, Lowers blood cholesterol level, normalizes diarrhea, Controls hunger
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Health benefits of INSOLUBLE fibers?
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Decreases risk of colon cancer, Normalizes constipation, controls hunger
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Fancy names for Fiber? (Just in case)
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Pectin, Gums, Mucilages, Cellulose, Hemicelluloses, Lignin
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Functions of Carbohydrate In Body?
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-Provides short term energy source
-Provides Fiber -Provides protein sparing effect -Enables glycogen synthesis -Component of vital gene material |
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What is the blood glucose level regulated in blood?
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70mg/dl to 110 mg/dl
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What is Hyperglycemia?
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High blood glucose levels
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What is hypoglycemia?
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Low blood glucose levels
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What are glucose level hormones? (regulators)
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-Insulin
-glucagon -Epinephrine (adrenaline) |
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What is insulin?
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Beta cells of the pancreas, increases the synthesis of glycogen in the liver. Also movement of glucose from the blood into body cells.
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What is Glucagon?
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Broken down glycogen increases blood glucose levels.
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Which type of diabetes produces little to no insulin? (insulin dependent)
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Type 1 diabetes
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Which type is insulin resistant?
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Type 2 usually caused by obesity.
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What is the result of the absence of glucose.
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Ketones.
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Some health consequences of diabetes?
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Retinopathy(blindness)
Angiopathy(Heart disease) Nephropathy(Kidney disease) |
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Glycemic index is?
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This index compares the total amount of glucose appearing in the bloodstream after eating a food with the total amount of glucose appearing in the bloodstream after eating the same amount of carbohydrate in the form of white bread.
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What is lactose intolerance?
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Inability to digest lactose, lack the enzyme lactose
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Four Lipids?
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Fats, Oils, Phospholipids, and sterols.
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Facts about fats we might need to know
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The acceptable macronutrient distribution range (AMDR) is 20-35%
Contains 9 kcal/gram Component elements are carbon, hydrogen, and oxygen |
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3 classifications of Lipids?
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1. Triglyceride
2. Sterols 3. Phospholipids |
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Acceptable Macronutrient Distribution Range (AMDR) for fats?
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20-35%
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Classifications of Lipids?
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1. Triglyceride
2. Sterols 3. Phospholipids |
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description of triglyceride
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Most common type of the three classifications contains glycerol backbone (3C) and 3 fatty acids
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How many carbons are in a long, medium, and short fatty acid chains?
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Long Chain- 12 Carbons
Medium Chain- 6-10 carbons Short Chain- <6 Carbons |
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What is a Saturated Fatty Acid?
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Carbons are completely “saturated” with hydrogen atoms
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What are Polysatuated fatty acids?
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Carbons are “unsaturated” with hydrogen atoms in more than one place
More than 1 double bond |
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What are Monounsatuated fatty acids?
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Carbons are “unsaturated” with hydrogen atoms in one place
One double bond |
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What are the three different types of fatty acids?
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Saturated
Monosaturated Polyunsaturated |
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Food sources of Saturated Fats?
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Saturated fats: animal fats (bacon, sausage, steak, lard, beef tallow. Whole milk, ice cream, cheese), palm oil, coconut oil
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Food sources of Monosaturated Fats?
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Monounsaturated fats: olives/oil, nuts/oil, avocado, canola oil
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Food sources of polyunsaturated Fats?
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Polyunsaturated fats: vegetable oils (corn, sunflower, safflower, soybean)
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Dietary recommendations for all three types of fats?
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American Heart Association recommends:
Total Fat 30% or less Saturated Fat 10% or less Monounsaturated Fat 10% or greater Polyunsaturated Fat 10% or greater Trans Fat as low as possible <1% of kcals Dietary Cholesterol 300 mg or less daily |
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What is the Mediterranean diet and what types of foods does it consist of?
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Based on vegetables, fruits and whole grains. Emphasizes legumes, decreases saturated fats, increases fish, olive oils, and nuts. Encourages more regular daily activities.
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What are the functions of fats in the body?
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Provides unlimited energy storage.(Cells can increase and new ones can be made)
Protect internal organs(padding Insulates in harsh temperatures Cell membrane components |
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What are some functions of fats in foods?
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Provides essential fatty acids(linoleic and linolenic acids)
Provides fuel for the body/long term energy source Assist in transport of fat soluble vitamins Provides feeling of fullness Enhances taste and texture of foods |
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What are some Omega 6 fatty acids?
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Linoleic acids: leafy vegetables, nuts, seeds,grains. First double bond on 6th carbon
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What are some Omega 3 Fatty Acids?
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Linolenic acids: soybean, canola oils, wheat germ, walnuts, flaxseed, cold water (fatty) fish like salmon, trout, and tuna. First double bond on 3rd carbon
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What is hydrogenation?
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Addition of Hydrogen(H) under pressure to an unsaturated fatty acid.
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What are trans fats?
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Add an H and a twist but retain double bond,
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What are trans fats in processed foods replaced with?
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Cruel oil
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Guidelines to eating healthy fats?
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Increase consumption of canola, corn, soybean oil, nuts (walnuts), grains, seeds (flaxseed), soybeans and coldwater fish like salmon/tuna
To consume the proper balance of mega 3 and omega 6, eat fish 2-3 times weekly Decrease hydrogenated fats (trans fats), palm oil, fatty meats (pepperoni) |
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Some guidelines to dietary cholesterol are?
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AHA guidelines 300 mg/ day or less
Food sources from animal foods Select contents of cholesterol containing foods |
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What are some dietary cholesterol animals foods?
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Shellfish, Eggs, Liver, Animal fats, whole milk and milk products
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What are the functions of dietary cholesterol?
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Synthesize bile
Synthesizes Vitamin D Component of cell membranes Synthesizes hormones(sex) Component of nerve and brain tissue |
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What relation does Dietary fats have with heart disease?
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Atherosclerosis or “clogging of the arteries” is caused by excessive intake of high saturated fat foods and trans fats
Dietary cholesterol raises blood cholesterol levels less than saturated fat does |
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What do saturated and trans fats do?
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Increase LDL and cholesterol
Increase Heart disease risk |
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What do monounsaturated fats do?
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When replacing saturated fat may prevent heart disease
Olive oil – provides phytochemicals to help prevent heart disease |
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When replacing saturated fats what can polyunsaturated fats do?
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lower blood cholesterol
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What can Omega 3 fats help with?
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Lower blood triglyceride levels
Prevent blood clots Lower blood pressure Protects against irregular heart beats Possible protection against some cancers |
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List some High Saturated fatty foods
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Coconut oils, Palm oils, Fatty meats, and Fatty milk products
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List some high cholesterol foods
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Animal Foods ONLY
Eggs, Shrimp, Lobster, Oysters, Livers, and eggs. |
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Guidelines for reading labels for fat
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Avoid “hydrogenated” or “partially hydrogenated” fats, beef tallow, lard in the ingredient list especially if they are in top five
Avoid “trans” fats trans fat should provide less than 1% of total calories Low fat food is 3 grams of fat per serving or less Avoid high saturated fat or trans fat foods (2-3 grams high) % Daily Value of 5 or less is LOW |
