Nutrition Review

Question 1

One calorie is equivalent to how many kilocalories?

Answer 1

1,000

Question 2

One thousand kilocalories is equivalent to how many calories?

Answer 2

1

Question 3

One gram is equivalent to how many milligrams?

Answer 3

1,000

Question 4

One thousand milligram is equivalent to how many grams?

Answer 4

1

Question 5

Ten dL (deciliter) is equivalent to how many liters?

Answer 5

1

Question 6

A liter is equivalent to how many dL (decileters)?

Answer 6

10

Question 7

One pound is equivalent to how many calories?

Answer 7

3,500

Question 8

3,500 calories is equivalent to how many pounds?

Answer 8

1

Question 9

What are carbohydrates made of?

Answer 9

Sugars and starches

Question 10

How many calories is each gram of carbohydrate?

Answer 10

Four

Question 11

How much of a person’s total calorie intake be for carbohydrates?

Answer 11

55-65%

Question 12

What is main job for carbohydrates?

Answer 12

Main energy source for the human body.

Question 13

Where can carbs be found?

Answer 13

soda, candy, fruit, milk, sugar, muffins, ice cream, honey, syrup, white rice, noodles, bread, etc.

Question 14

What are simple carbs?

Answer 14

Easier to break down than complex carbohydrates. Either a monosaccharide or a disaccharide. Found in soda, milk, pasta, honey, fruit, etc. Can lead to a spike in blood sugar levels when used in the body.

Question 15

What are complex carbs?

Answer 15

Made up of long, complex chains made up of starches–which are made of sugar.
Found in foods that are whole grain, potatoes, seeds, nuts, etc. Provides a steady source of energy.

Question 16

What is the normal blood glucose level?

Answer 16

115-200 mg/dL (milligrams/deciliter)

Question 17

What is hyperglycemia?

Answer 17

When the blood glucose level is over 200 mg/dL. Can lead to insulin not working.

Question 18

What chain of diseases/illnesses can stem from hyperglycemia?

Answer 18

hyperglycemia → diabetic → coma → ketoacidosis

Question 19

What is ketoacidosis?

Answer 19

A condition where the body cannot make enough insulin. This leads to the breakdown of fat as the body cannot make enough energy.

Question 20

What can help with hyperglycemia?

Answer 20

You can use insulin shots, IV’s, water, and electrolytes to help

Question 21

What is hypoglycemia?

Answer 21

When the blood glucose level is below 115 mg/dL (milligrams/deciliters). Symptoms include fainting and dizziness.

Question 22

What is the GI? (Glycemic Index)?

Answer 22

Shows how much a blood sugar level spikes in time

Question 23

In the GI, what numbers should diabetic people avoid?

Answer 23

A diabetic should avoid numbers equal to or above 70. Example: White Rice - 87; Brown Rice - 50

Question 24

What is dietary fiber and how much do you need of it in a day?

Answer 24

A complex carb. You need at least 25-35 grams of dietary fiber

Question 25

What is soluble fiber?

Answer 25

Can dissolve in water. Helps slow down the absorption of glucose. Helps lower cholesterol levels. Good for people who have diabetes

Question 26

What is insoluble fiber?

Answer 26

Cannot dissolve in water Helps prevent constipation

Question 26

What can happen as a result of a low amount of fiber?

Answer 26

A low amount of fiber → constipation → hemorrhoid → diverticulosis → diverticulitis

Question 27

What are hemorrhoids?

Answer 27

When the veins or blood vessels in and around the anus and lower rectum become irritated and swollen

Question 28

What is diverticulosis?

Answer 28

Formation of abnormal pouches in the bowel wall

Question 29

What is diverticulitis?

Answer 29

The inflammation or infection of the abnormal pouches made in diverticulosis.

Question 30

What can having too much fiber do to your body?

Answer 30

Constipation

Question 31

What are the many jobs of lipids?

Answer 31

In every cell membrane (neurons, nerves, etc.) Protects the body and organs. Long term energy. Helps with insulation and warmth. Helps in transporting the vitamins A, D, E, and K. Helps with buoyancy (how we float in water) .

Question 32

What percentage of a person's diet should consists of lipids/fats?

Answer 32

20-35%

Question 33

Are polysaccharides or monosaccharides better for your body?

Answer 33

Polysaccharides

Question 34

Where can lipids/fats be found?

Answer 34

butter, lard, fish, margarine, dairy, meat, in any non-plant based foods, etc.

Question 35

__% of fats are triglycerides while the other __% is cholesterol.

Answer 35

95, 5

Question 36

What are saturated fats? What percent should saturated fats be of your total fat intake? Where can you find saturated fats?

Answer 36

Called saturated fats because the carbon atoms have all the hydrogen atoms they can hold. Usually in a solid form in room temperature. Harder to break down than unsaturated fats. Found in butter, lard, dairy, etc. Found in palm oil and coconut oil (these are healthy for you). Should be less than 10% of the fats that you consume.

Question 37

What are unsaturated fats? Where are they found? What is their structure?

Answer 37

Can be either monosaccharides or polysaccharides. Found in corn oil and seed oil. Always in liquid form. Better than saturated fats

Question 38

What are trans fats? How much should you have a day? Where can you find it.

Answer 38

Very difficult to break down as its molecular structure is curved. Should be less than five grams a day (preferably, avoid it at all costs.) Synthetically made through hydrogenation. Found in butter, cookies, chips, crackers, etc.

Question 39

What is hydrogenation? What does it help with? Where can you find this?

Answer 39

Starts with vegetable oil. Uses extreme high temperatures. Breaks the hydrogen bonds Eliminating double bonds between carbon molecules. Very cheap and easy to make. Extends the shelf life of many foods. Can be found in margarine, shortening, etc.