3 - Macro-nutrients

Question 1

What is the recommended fat intake (%)?

Answer 1

20-35%, while selecting ‘healthy’ fats

Question 2

How many calories are there in fats?

Answer 2

9 calories/gram

Question 3

What are some functions of fats?

Answer 3

Energy source
Energy stores
Carriers of fat-soluble nutrients (essential fatty acids, DEKA vitamins)
Components of cell membranes, vitamin D, sex hormones
Cushion and protect internal organs
Provide insulation against cold

Question 4

What are the two types of fatty acids?

Answer 4

Saturated (all single bonds)

Unsaturated (polyunsaturated and monounsaturated)

Question 5

What is hydrogenation and what are its effects?

Answer 5

Transforming unsaturated fats into saturated fats
Turn liquid oil into solid fats
Extend shelf life of processed foods
But also converts cis unsaturated fat into trans fat

Question 6

What are the effects of consuming trans fats?

Answer 6

Raise blood cholesterol levels more than any other type of fat
As little as 2.2 grams/day increases risk

Question 7

What are the two essential polyunsaturated fatty acids?

Answer 7

Omega-6 (linoleic acid)

Omega-3 (linolenic acid)

Question 8

What are the functions of essential polyunsaturated fatty acids in the body?

Answer 8

They are components of cell membranes, especially in nerves and brain

Question 9

What are the other types of omega-3?
Where are they found?
What are the effects of consumption?

Answer 9

EPA (important for blood clotting and blood pressure regulation)
DHA (needed for brain and eye formation)

Found in fish, shellfish and human milk

Reduces risk of heart disease and stroke

Question 10

What are the food sources of omega-6, omega-3, EPA and DHA?

Answer 10

omega-6 - poultry fat, seeds, nuts, vegetable oils, etc.
omega-3 - vegetables (soybeans), seeds, nuts, oils
EPA and DHA - human milk, fish and seafood

Question 11

How much cholesterol in the body is produced in the liver? (vs dietary cholesterol)

Answer 11

2/3 of cholesterol is produced by the liver

Question 12

What are good and bad blood cholesterol?

What is a good LDL/HDL ratio?

Answer 12

Low-density lipoproteins (LDL) are ‘bad cholesterol’ (forms plague)
HDL are ‘good cholesterol’ (carries bad cholesterol away)

LDL/HDL ratio should be less than 3 to reduce heart attack risk

Question 13

How many calories are there in carbohydrates (simple sugars and complex carbohydrates)?

Answer 13

4 Calories/gram

Question 14

How many calories are absorbed from non-digestable complex carbohydrates?

Answer 14

0-2 Calories/gram

Question 15

What is the effect of consuming high added sugar?

Answer 15

Foods are more likely to be energy dense and empty calories

Increased blood triglycerides
Excessive calorie intake
Tooth decay

NOT necessarily obesity, type 2 diabetes, hyperactivity

Question 16

What is the effect of dietary fiber on blood glucose?

Answer 16

It can delay or reduce the rise of blood glucose levels from simple sugars and starch

Question 17

What is glycemic index (GI)?

Answer 17

GI is a measure of how much blood glucose is raised by a 50-gram portion of a carbohydrate food, compared to 50 grams of glucose or white bread

Question 18

How does dietary fiber affect our gut microbes?

Answer 18

Dietary fiber is the major source of ‘food’ for gut microbes.
Fiber-rich foods maintain a diversity of good gut microbes, which can determine our health status and disease risk.

Question 19

There are _ essential amino acids and _ nonessential amino acids.

Answer 19

There are 9 essential amino acids and 11 nonessential amino acids.

Nonessential amino acids can be readily produced by humans.

Question 20

What are complete proteins?

Answer 20

Foods which contain all essential amino acids in the amounts needed for protein tissue formation

Found in animal products such as meat, milk, eggs

Most plant proteins are incomplete, but soybean is a complete protein

Question 21

Protein deficiency may occur when body protein is used as an energy source during starvation. What are the consequences of protein deficiency?

Answer 21

Reduced strength and immunity, abnormal organ functions, and death
Marasmus and kwashiorkor

Question 22

What is the recommended intake of protein?

Answer 22

10-35% of total kcals

Question 23

Consumption of 45% of total calories from proteins is considered too high. What are the causes and effects of excess protein consumption?

Answer 23

Supplements (no safe level of amino acid supplementation)

Nausea, weakness, diarrhoea