4 Basic Macronutrients

Question 1

what 4 nutrients are the building blocks of a (good) diet?

Answer 1

proteins, fats, carbohydrates, water

Question 2

____ buffer the blood + are essential for growth

Answer 2

proteins

Question 3

proteins provide the body w/ AA building blocks for the manufacture of ____(4)

Answer 3

hormones, antibodies, enzymes, tissues

Question 4

proteins work as ____ compounds

Answer 4

amphioteric

(able to react as a base and an acid)

Question 5

what are the 2 types of AAs?

Answer 5

essential vs. nonessential

body maintains AA pool

Question 6

UTI is the only disease creating a ____ environment

Answer 6

Basic

Question 7

What are the 2 types of Dietary Proteins?

Answer 7

Complete + Incomplete

Question 8

Give examples of Complete proteins

Answer 8

eggs, wild-caught fish, poultry, red meats

Question 9

Give examples of Incomplete proteins

Answer 9

tofu, legumes

Question 10

a Complimentary protein uses ____, combining incomplete proteins to “create” a complete protein

Answer 10

Mutual supplementation

Question 11

bonus

what color differences are seen in Wild vs Farm salmon?
what is “one of the worst proteins”?

Answer 11

Wild salmon - red
Farm raised salmon - orange
“one of the worst proteins” - Tilpia

Question 12

what fat do we want to cut out as much as possible?

Answer 12

Saturated fat

Question 13

why are fats necessary in a normal diet?

Answer 13

myelination of nerves

Question 14

fats are essential during ____ + ____

Answer 14

infancy + childhood

Question 15

fats are necessary in adults for ____ + ____

Answer 15

energy + to support growth

Question 16

what type of fat is used while we are sitting / for endurance?

Answer 16

TAGs

Question 17

____ are the most concentrated source of energy available to the body

Answer 17

Fats

Question 18

most American diets are high in ____

Answer 18

Fat

Question 19

bonus

list the progression of energy sources used by the body from 1st to last

Answer 19

1. glucose in blood
2. Sk. glucose
3. FAs
4. protein

Question 20

what are the (4) types of fat?

Answer 20

Saturated, Polyunsaturated, Monounsaturated, Trans FAs

Question 21

what factors are impacted by Saturated fats?
give examples of Saturated fats

Answer 21

increase LDL = increase Cholesterol
ex: butter, lard, coconut oil

(usually solid @ room temp., goal of <10% of diet)

Question 22

what factors MAY be impacted by Polyunsaturated fats?
give an example of Polyunsaturated fats

Answer 22

MAY lower LDL (good)
MAY lower HDL (bad)
ex: oils

(goal of <10% of diet)

Question 23

what factors are impacted by Monounsaturated fats?
give examples of Monounsaturated fats

Answer 23

decrease LDL w/o effecting HDLs
ex: olive oil, canola oil, sesame oil, (avocado oil, walnut oil)

olive oil is 76% monounsaturated, canola 55%, sesame 50%

Question 24

what factors are impacted by Trans FAs?
give examples of Trans FAs

Answer 24

increase LDLs, decrease HDLs, increase cancer risk 9x
ex: crackers, chips

(Trans FAs = partially hydrogenated oils)

Question 25

# bonus ____ - body can absorb ____ - body can't absorb

Answer 25

Cis can be absorbed Trans can't be absorbed

Question 26

____ supply the body with energy and are found almost exclusively in plant foods such as fruits and vegetables

Answer 26

Carbohydrates

Question 27

Carbs can be found in plant foods as well as ____

Answer 27

milk + milk products

Question 28

Carbs are the main source of ____

Answer 28

blood glucose

Question 29

____ + ____ run exclusively on glucose

Answer 29

Brain + RBCs

Question 30

what are the 2 types of Carbs?

Answer 30

Refined (simple) Unrefined (complex)

Question 31

Unrefined or complex carbs are ____ carbs tied to ____ give an example of Unrefined/complex carbs

Answer 31

simple carbs tied to **Fiber** potatoes, quinoa, sweet potatoes

Question 32

# bonus fruits, w/ the exception of bananas + grapes (very high glucose) are ____

Answer 32

stabilizing

Question 33

____ is an undigestable carb, sometimes referred to as a "bottle-brush" for our digestive system

Answer 33

Fiber

Question 34

how does fiber impact stool?

Answer 34

soften + bulks stool | FIber pulls water into itself

Question 35

FIber reduces risk of ____ + ____

Answer 35

colorectal cancer + heart disease | normal bowels pull bile salts out, which pulls cholesterol w/ it

Question 36

RDA of Fiber give examples of what Fiber can be found in

Answer 36

25g plant produce, whole grains, fruits, vegetables, nuts | (nuts increase satiety)

Question 37

# bonus Gluten feeds your ____

Answer 37

Thyroid

Question 38

the human body is atleast 2/3rds ____

Answer 38

water

Question 39

Water is involved in many functions such as _______, and is necessary for all ____, ____, ____, + ____ functions

Answer 39

transport nutrients + waste products; digestive, absorptive, circulatory, + excretory

Question 40

Water is used in the utilization of ____

Answer 40

water-soluble vitamins

Question 41

Water maintains ____

Answer 41

proper body temp.

Question 42

RDA of water give 2 signs of dehydration

Answer 42

8, 8oz glasses (0.5 gal) soreness, thirst