Lecture 1: Fundamentals of Nutrition Part 1

Question 1

What are the branched chain amino acids and what is the recommended daily allowance for proteins?

Answer 1

BCAA = isoleucine, leucine, valine (converted into pyruvate)

RDA = 0.8 g/kg of body weight/day

Question 2

What are the acceptable fat, cholesterol, and protein (macronutrient) ranges for adults?

Answer 2

Fat (total) = 20-35%
Cholesterol = 45-65%
Protein = 10-35%

• added sugars –> less than 25% total NRG
• sodium < 2300 mg/day

Question 3

Glycemic Index and Fiber

Answer 3

• standard of comparison = white bread or sucrose
• glycemic load used for meals rather than foods

Fiber (cellulose) –> slows gastric emptying and REDUCES glycemic index/load (25-30 g/day)

Question 4

What are the essential and conditional fatty acids?

Answer 4

Essential = obtained from diet

• Linoleic Acid (omega-6)
• Alpha-linolenic Acid (omega-3)

Conditional = DHA 22:6 (n-3) and EPA 20:5 (n-3)
- both made from ALA

Question 5

What are the calorie per gram levels for protein, carbs, and fats, and how many calories per gram in alcohol?

Answer 5

Protein = 4 cal/g
Carbs = 4 cal/g
Fats = 9 cal/g

Alcohol = 7 cal/g

Question 6

What can nitrogen tell us about protein?

Answer 6

1 g nitrogen = 6.25 g of protein

Question 7

What is Body Mass Index (BMI) and what are the values for Normal, Overweight, and Obese?

Answer 7

• classification tool for obesity (weight/height^2)

Normal = 18.5 - 24.9
Overweight = 25 - 29.9
Obese = >30 

• there are better tools to use than BMI (body fat %, waist circumference, etc), but BMI correlates better the older a person gets

Question 8

What to look for on a nutrition label

Answer 8

1. start with serving size
2. check calorie content
3. % Daily Value
   
   • 5% or less = LOW
   • 20% or more = HIGH
4. Limit: FATS, CHOLESTEROL, SODIUM
5. Get: DIETARY FIBER, Vitamins A/C, CALCIUM, IRON

Question 9

What are the 3 basic purposes of nutrition?

Answer 9

1. Promote growth and development
2. Provision of energy
3. Regulation of metabolism