1
Q
Define: Monosaccharides
A
Single sugars
2
Q
What are the three examples of monosaccharides?
A
Glucose, fructose, galactose
3
Q
Define: Disaccharides
A
Pairs of monosaccharides
4
Q
What are the three examples of disaccharides?
A
Maltose, sucrose, lactose
5
Q
Define: Polysaccharides
A
Large chains of monosaccharides, typically glucose
6
Q
What is glucose?
A
Blood sugar, and found in all disaccharides
7
Q
What is fructose?
A
Sugars of fruits and honey, and the sweetest of all sugars
8
Q
What is galactose?
A
Sugars that are naturally present in all animal dairy products
9
Q
What is maltose?
A
A disaccharide of glucose + glucose
10
Q
What is an example of maltose?
A
Barley
11
Q
What is sucrose?
A
A disaccharide of glucose + fructose
12
Q
What is an example of sucrose?
A
Table sugar
13
Q
What is lactose?
A
A disaccharide of glucose + galactose
14
Q
What is an example of lactose?
A
Cow’s milk
15
Q
What is glycogen
A
A storage form of glucose with highly branched chains which is used as a reserve energy source
16
Q
What is starch?
A
A storage form of glucose in plants formed of long branched and unbranched chains
17
Q
What are examples of starch?
A
Grains, legumes, root crops
18
Q
What is fibre?
A
The structural part of plants with two parts, soluble and insoluble. They consist of functional fibres and resistant starches
19
Q
What are the benefits/functions of added sugars?
A
- Enhance flavour
- Supply texture and colour to baked goods
- Provides fuel for fermentation
- Acts as a bulking agent in ice cream and baked goods
- Acts as a preservative in jam
- Balances acidity of tomato and vinegar based products
20
Q
What are potential health effects of sugars?
A
- Obesity and chronic disease
- Nutrient deficiencies
- Dental caries (cavities)
21
Q
What is the recommended intake of sugars according to Diabetes Canada?
A
Limit daily intakes of added sugars to 10% total kcalories
22
Q
What is the recommended intake of sugars according to WHO?
A
Limit added sugars to less than 10% of energy intake and 5% or less provides health benefits (based on a 2000 kcalorie diet)
23
Q
What are harmful effects of excessive fibre intake?
A
- Unable to take in enough energy and nutrients
- Feeling of fullness
- Increased “transit time” for bodily functions
24
Q
What can a sudden increase of fibre intake cause?
A
GI (gastrointestinal) upset
25
How do you safely increase fibre intake?
1. Increase fibre intake gradually
2. Drink plenty of fluids
3. Select fibre from a range of sources
26
What can fibre help with?
Regularity, lower cholesterol, lower blood glucose, prevent colon cancer
27
What are the reasons why fats are a part of a healthy diet?
They supply energy, support cell growth/cell membrane integrity, support immune function, help with nutrient absorption, and they produce important hormones
28
What are the roles of triglycerides?
1. Provide energy (9 kcal/g)
2. Unlimited storage form of energy (adipose tissue)
3. Secrete hormones called adipokines
4. Temperature insulation, shock absorption, structural material for cells, cell signaling
29
What elements are lipids composed of?
Carbon (C), hydrogen (H), and oxygen (O)
30
What are triglycerides composed of?
1 glycerol + 3 fatty acids
31
What are the classifications of fatty acids?
1. Saturated fatty acids
2. Unsaturated fatty acids
32
What are the classifications of unsaturated fatty acids?
1. Monounsaturated fatty acids
2. Polyunsaturated fatty acids
33
What are fatty acids?
Chains of carbon with hydrogen attached; a carboxylic acid group (COOH) is at one end with a methyl group (CH3) is at the other end
34
What are the four classifications of carbon chain length?
1. Very long chain (20-24 C)
2. Long chain (14-18 C)
3. Medium chain (6-12 C)
4. Short chain (4 C or less)
35
What is a saturated fatty acid?
A fatty acid with no double bonds and fully loaded with hydrogen
36
What is a monounsaturated fatty acid?
A fatty acid whihc has one double bond, which is the point of unsaturation
37
What is a polyunsaturated fatty acid?
A fatty acid which has two or more double bonds
38
What are the essential fatty acids?
1. Linoleic acid
2. Linolenic acid
3. Eicosanoids
39
What is linoleic acid?
An omega-6 fatty acid, which functions as a component of membrane phospholipids; it makes arachidonic acid
40
What is linolenic acid?
An omega-3 fatty acid, which functions as a component of membrane phospholipids; it makes EPA and DHA
41
What are eicosanoids?
They are made from arachidonic acid and EPA; they are hormone-like and may oppose each other
42
What are the four major characteristics of solid fats and oils?
1. Firmness
2. Stability
3. Hydrogenation
Trans-fatty acids
43
Describe how firmness is a characteristic of solid fats and oils:
The degree of unsaturation influences the firmness at room temperature; the shorter the carbon chain on the fatty acid, the softer the solid fat or oil is at room temperature
44
Describe how stability is a characteristic of solid fats and oils:
Since exposure to oxygen spoils fats, and heat and light speed up rancidity, slowing the speed of rancidity of fat-containing products is essential. Steps taken include a proper storage system, the addition of antioxidants, and hydrogenation
45
Describe how hydrogenation is a characteristic of solid fats and oils:
The process where H atoms are added to unsaturated fatty acids, which makes liquid fat more solid at room temperature. This increases the shelf life of food
46
Describe how trans-fatty acids are a characteristic of solid fats and oils:
They are derived from the process of hydrogenation and behave like saturated fats in the body
47
What are phospholipids composed of?
1 glycerol + 2 fatty acids + phosphate and choline
48
What are phospholipids soluble in?
Fat (fatty acid) and water (phosphate group)
49
What are phospholipids used in?
They are part of the body's cell membranes, used as an emulsifier used in food production, and are found naturally in some foods
50
What are sterols?
Important body compounds composed of a multiple-ring structure that is present in plant and animal foods, however only animal foods have cholesterol
51
What is cholesterol?
The most well-known sterol, 90% in body cells
52
What is endogenous cholesterol?
Cholesterol which is made in the body (in the liver)
53
What is exogenous cholesterol?
Cholesterol which is introduced to the body from external sources (i.e. animal foods)
54
What are the good things cholesterol makes?
Bile acids, hormones, vitamin D
55
What is something bad that cholesterol makes?
Plaque which leads to atherosclerosis
56
Where are plant sterols found?
They are found in low levels in fruits, vegetables, nuts and cereal grains
57
What is the function of plant sterols?
They inhibit the absorption of cholesterol in the body
58
What are the effects of cholesterol on heart disease?
High levels of LDL cholesterol leads to buildup in arteries, increasing the risk for heart disease. To prevent this, focus on lowering LDL cholesterol by reducing dietary saturated fats and trans-fatty acids
59
What are the effects of cholesterol on cancer?
There is a weak, inconclusive link between cholesterol and cancer except for with pancreatic cancer; body fatness has a stronger connection
60
What are the effects of cholesterol on obesity?
There is an increased risk with a high-fat diet with the person being physically inactive
61
What are the health effects of omega-3 supplements?
Routine supplementation is not recommended since excessive intakes may have negative health consequences. Due to this, the recommendation is to limit omega-3 to 3 grams/day without medical consultation
62
What is the DRI for linoleic acid?
5-10%
63
What is the DRI for linolenic acid?
0.6-1.2%
64
What is the DRI for omega-3 fatty acids?
No values are set for omega-3 fatty acids EPA or DHA
65
What is the DRI for trans fat and dietary cholesterol?
As little trans fat and dietary cholesterol as possible
66
What is the DRI for saturated fat?
<10% from saturated fat
67
What is the DRI for daily energy intake from fat?
20-35%
68
What are the benefits of eating nuts?
They lower the risk of mortality and chronic disease
69
What are the benefits of eating fish?
Weekly intake of fish reduces the risk of heart attack and stroke; there is a cautionary intake for some people
70
Why should you limit fatty meats, whole milk products, and tropical oils?
They are a main source of saturated fats, so you should consider a more plant-based diet
71
Why should you limit hydrogenated food?
They are banned in Canada because they contain artificial trans fats, but they are still available in convenience stores worldwide
72
What are our main sources of dietary protein?
Lean meat, poultry, fish, dairy foods, eggs, and meat alternatives
73
Why are proteins an important part of a healthy diet?
They are building materials, used for hormones and enzymes, fluid balance and acid-base balance, transporters, antibodies, provide energy and glucose, used for blood clotting, and helps with vision
74
How many amino acids are there?
20
75
What are all amino acids composed of?
A central carbon, hydrogen, an acid group (COOH), an amino group (NH2), and a unique side group
76
What are the two types of amino acids?
1. Essential (Indispensable)
2. Non-essential (Dispensable)
77
78
What is a dipeptide?
A molecule created by two amino acids joined together by a peptide bond
79
How is the primary structure of a protein determined?
Determined by the amino acid sequence
80
How is the secondary structure of a protein determined?
Determined by weak electrical attractions within the chain, which results in twisting or folding of the protein to provide strength and rigidity
81
How is the tertiary structure of a protein determined?
These are complex structures determined by the side chain properties; maintenance of the shape is required to function
82
How is the quaternary structure determined?
Determined by interactions between polypeptide chains
83
What is protein denaturation?
Where the protein's stability is disturbed, causing them to uncoil and lose their shape; this causes a loss of functional ability
84
What causes protein denaturation?
1. Heat
2. Acid, base
3. Agitation
4. Alcohol, heavy metals
5. Other agents
85
What are the two main characteristics of protein?
1. Digestability
2. Amino acid composition
86
What is the digestability of animal protein?
90-99%
87
What is the digestability of soy and legume protein?
90%+
88
What is the digestability of plant protein?
70-90%
89
Why is amino acid composition an important characteristic?
You must get all 9 essential (indispensible) amino acids since we cannot make partial proteins
90
What are high quality proteins?
Animal derived foods (with the exception of gelatin) and plant derived foods, such as soy protein
91
What are complementary proteins?
Proteins that are acheived throughout the day as opposed to each meal
92
Which amino acids to legumes cover?
Ile, Lys
93
Which amino acids do grains cover?
Met, Trp
94
What are the two ways to measure protein quality?
1. Protein digestability-corrected amino acid score (PDCAAS)
2. Digestable indispensible amino acid score (DIAAS)
95
Which way of measuring protein quality is the updated version?
DIAAS (digestable indispensable amino acid score)
96
How does PDCAAS work?
A score of 0-100 (low-high) with 100 being egg whites, ground beef, chicken, skim milk, tuna, 94 being soybeans, and 50-60 being most legumes
97
How does DIAAS work?
Score of 0-100+ (low to high); the uupdated method so that foods that are rated above 100 are not sitting at the same levels as those that are only rated 100
98
What does PEM stand for?
Protein-Energy Malnutrition
99
Define: Protein-Energy Malnutrition (PEM)
Where there is an insufficient intake of protein, energy, or both; this is the most prevalent form of malnutrition worldwide. The impact on children is poor growth (height and/or weight), and it may impact certain adult populations
100
What are the two forms of PEM?
1. Marasmus
2. Kwashiorkor
101
What is marasmus?
Deficient in protein and energy; no edema, no fatty liver, and a severe wasting appearance
102
What is kwarshiorkor?
Deficient in protein but adequate in energy; visible edema, a fatty liver, and primarily includes infections (such as parasites which can cause the swollen abdomen)
103
What are the symptoms of infections from degradation of antibodies?
Dysentery, anemia, heart failure, death
104
How do you reverse infections from degradation of antibodies?
Rehydration, restoration of electrolyte balance, and gradually adding protein to the diet
105
What is the RDA for protein?
0.8 grams/kg of healthy body weight with an increasede value for certain populations
106
What is the DRI for protein?
10-35% daily energy intake from protein, but you must also ensure consumption of adequate energy daily
107
What is the effect of protein powders?
Composed of whey protein, they are most effective to consume post-strength training
108
What is the effect of amino acid supplements?
Since single amino acids do not naturally exist in foods, this is possibly harmful to the body; however, there is evidence for branched-chain amino acids
(Sem 2) Waterloo Kin 146
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