Nutrition PDF

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Assignment for nutrition about carbohydrates, protein, lipids....

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Part 1. Carbohydrates: Sugars, Starches and Fiber 1. What foods are significant sources of unrefined complex carbohydrates? Apple and broccoli,Fiber one bar, legumes 2. What foods contain high amounts of unrefined simple carbohydrates? ● ● ● ● ●

raw sugar. brown sugar. corn syrup and high-fructose corn syrup. glucose, fructose, and sucrose. fruit juice concentrate.

3. List three common simple carbohydrate molecules. Glucose- blood, galactose-milk, and fructose- fruits. 4. Where are these simple carbohydrate molecules found in the foods we consume? Blood, milk, fruits 5. Where are these simple carbohydrate molecules stored or utilized in the body? Blood, liver, pancreas. 6. Describe how complex carbohydrate molecules are utilized in the body, explain their role and how the body processes them. Carbohydrates are an essential form of energy and they support many body functions such as the shape of proteins. Carbohydrates can also transmit genetic information. 7. Explain how consuming the recommended amounts of fiber in our diet affects gastrointestinal health. Reduces colon cancer, cleanses the system by helping to go to the bathroom, prevents constipation, lowering blood cholesterol and may even play a role in the prevention of colon cancer.

8. Compare the roles of the hormones insulin and glucagon in regulating blood glucose using the following word bank: Insulin helps the cells absorb glucose, reducing blood sugar and providing the cells with glucose for energy. When blood sugar levels are too low, the pancreas releases glucagon. Glucagon instructs the liver to release stored glucose, which causes blood sugar to rise Insulin, glucagon, glycogen, glucose, pancreas, liver. Part 2. Lipids 1. Name three forms of lipids found in the body. triacylglycerols (also called triglycerides), phospholipids, and sterols 2. What distinguishes a saturated fat from a monounsaturated fat? From a polyunsaturated fat? Explain using the structure.Saturated fat: have carbons that are fully saturated with hydrogen. or saturated fat is: a fatty acid in which the carbon atoms are bound to as many hydrogen atoms as possible and that therefore contains NO carbon-carbon double bonds. Monounsaturated fats: are missing hydrogens and make double bond (c=c). Or monounsaturated fat: is a fatty acid that contains one carbon-carbon double bond. a polyunsaturated fat contains fatty acid that contains two or more carbon-carbon double bonds 3. List four functions of fat in the body- (Energy, Structure and Regulation) 1) Broken down via cellular respiration to yield ATP aerobic metabolism 2) Stored as an energy reserve in fat cells 3) Transformed to ketones when CHO are

lacking4) Used to make structural and regulatory molecules

4. What is the advantage of storing energy as body fat rather than as carbohydrate? it is more efficient, carbohydrates only contain 4kcal, fats contain 9 kcal 5. How do High Density Lipoproteins differ from Low Density Lipoproteins, explain their role and impact on health? HDL's have proportionately more protein and less cholesterol than LDL's LDL's - transport cholesterol to cells, elevated LDL's means increased risk for heart disease HDL's - pick up cholesterol from cells and transport it to the liver. Low HDL levels is an increased risk for cardiovascular disease Part 3. Protein 1- Protein sources in the US are mainly coming from ANIMAL SOURCES while in other parts of the world they are coming from plant sources. 2- What are food examples of animal protein sources? Plant protein sources? Fill in the Table to indicate whether the nutrient is present in high, low quantity or not at all in animal proteins (Make sure you fill in every section of the table-leave none blank)

List examples of food sources

Animal Protein

Plant Protein

milk, yogurt, cheese, meat, poultry, fish, seafood and eggs

Soybeans and quinoa

All essential amino acids (High, low or none)

Gelatin is considered low but otherwise all of the rest are completed.

Incomplete, low.

Vitamins B12 (High, low high or none)

low

Low

low

low

low

high

low

low

high

Fiber (High, Low or none)

Total Fat (High, Low or none)

Saturated fat (High, low or none)

Unsaturated fat (High, low or none)

3. Explain how animal protein sources impact nutritional availability differently than the plant protein source for minerals such as zinc and iron. animal = meat, fish, poultry, eggs, dairy --> certain vitamins like riboflavin/B12/A and minerals like zinc/iron, unlike plants they are low in B12 so they won’t get the same connection as zinc or iron does.

4- We need a total of 20 Amino acids to build necessary protein for our proper functioning, only 9 are essentials. What does essential mean?

The body needs 20 different amino acids to maintain good health and normal functioning. People must obtain nine of these amino acids, called the essential amino acids, through food. Good dietary sources include meat, eggs, tofu, soy, buckwheat, quinoa, and dairy. The essential means that the body cannot produce certain amino acids. 5. If we don’t have enough of the other 11 and do not have a proper diet to supply all of them, how does the body cope? Physical deficiency will occur since proteins provide energy for muscles and organs and they will start to shut down. Mental health will decrease and will cause an increase in anxiety.

Part 4. Total Carbohydrate, Lipids, Protein requirements Latesha is trying to eat a balanced diet. Find below her meal summary for two days, her total calories and the % calories provided by the energy nutrients. Analyze her diet for the macronutrients based on the analysis results below. TOTAL calories: 1631, 12% protein, 48% carbohydrates and 40% fat. 1. Does she have the proper intake for each macronutrient range? Yes and no she could have an increase in protein and she has a good average for her carbohydrates and she needs to lower her fats 2. If not what would you suggest she try to meet the dietary recommendations based on the food record below? I would suggest she eat foods that have less fat and more protein....