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HOSA Nutrition
HOSA LSC nutrition test study guide
| Question | Answer |
|---|---|
| what are carbohydrates made of and what bonds do they form? | Oxygen, Carbon, and Hydrogen, they make saccharide bonds. |
| what are saccharides? | sugar units |
| what is the smallest unit of carbohydrates? | monosaccharides |
| what are monosaccharides and some examples along with what they are? | they are the smallest form of carbohydrate that have 1 saccharide. Ex: glucose, fructose, and galactose. glucose is blood sugar. fructose is the sweetest and is found in fruits and honey, galactose is bonded with glucose and found in milk. |
| what are disaccharides? | disaccharides have 2 saccharides and must be broken to mono during digestion. Ex: sucrose(table sugar)= glucose+fructose, maltose(starches and malt)= 2glucose, lactose (found in milk and the source of carbs for breast fed infants)=glucose+galactose |
| what are polysaccharides? | they are made up of 2 or more saccharides and are in long straight chains or branched chains |
| what happens to disaccharides and polysaccharides during digestion? | they are broken down to mono |
| what foods give polysaccharides? | starches and fibers |
| what are starches? | are made of glucose and stored in plants. |
| what are the molecules in monosaccharides? | 6 oxygen, 12 hydrogen, 6 carbon |
| what are the molecules in disaccharides? | 11 oxygen, 22 hydrogen, 12 carbon |
| what is released in disaccharides? | water |
| what is dietary Fiber? and what are lignin? | Dietary Fiber is indigestible carbs found in lignin. Lignin make a tough fibrous cell wall is not a carb. Dietary fiber only comes from plants. |
| what are functional fibers? | they are isolated indigestible carbs that are extracted from plants in labs and added to food for health benefits. Such as resistant starch and it prevents diseases |
| what are total fibers? | they are a combination of functional and dietary fiber and are indigestible by enzymes; however, bacteria in the digestive track can |
| how much energy does fiber give? | almost no energy |
| what does AI stand for? | adequate intake |
| how much fiber should a female and male consume? | F=26g M=38g |
| what are simple carbs? | they are mono and di which have s imple molecular structure |
| what are complex carbs? | they are poly and have a complex molecular structure they are healthier |
| function of carbs_ | they provide energy, add bulk, spare proteins, assist in the break down of fats. |
| how many calories of carbs come in a gram? | 4cal |
| what is the body's preferred energy source and why? | carbs because the boy can efficiently store and burn them |
| what happens if your body doesn't have enough carbs? | then the body gets fatigued and turns to proteins or fats. It starts to burn proteins to gain energy preventing them from doing other tasks. Or they burn fats during long physical activity. |
| what happens to fats if there aren't enough carbs? | fats aren't properly broken down and starts to form ketone in the arteries which increases the bloods acidity level and damages cells/organs. |
| what is ketosis? | It is the result of the formation of ketone and the symptoms of nausea, weakness, then coma and dying are possible. |
| what are the functions of fiber? | bulk, promotes healthy digestion, eliminate body waste, absorbs water, gives intestinal muscles an exercise, |
| what does fiber prevent/ | diarrhea and constipation. the bulk helps make you feel fuller for longer, lower the amount of cal you consume |
| what is GI? | Gastrointestinal tract disease |
| what diseases could fiber prevent? | colon cancer, hemorrhoids, Gastrointestinal tract disease, heart disease, appendicitis, |
| what is appendicitis? | it is when the veins in the rectum are swollen |
| what hormone keeps blood glucose levels balanced? | insulin |
| where is insulin released from? | pancreas |
| what is the result of the release of insulin? | it lowers blood glucose levels. The cells burn the glucose and the liver+muscles store some. |
| what must all carbs be converted to be used by cells? | to mono then all glucose |
| what happens 1st in the carb digestive process (di and poly turn to __)? | the poly and di are broken down to mono |
| what happens after di and poly saccharides are turned to monosaccharides? | they mono are absorbed through the intestinal wall and travel through the bloodstream to the liver. At the liver the galactose and fructose turn to glucose. |
| where does galactose and fructose turn to glucose? | the liver |
| what happens if there is no immediate use of glucose? | the excess glucose is turned to glycogen and stored in the liver and muscles |
| where is glucose stored? | is 1/3 stored in the liver and 2/3 stored in muscles. |
| what is stored glucose in the body called? | glycogen |
| explain the livers role with carbs? | it stores a limited amount of glycogen and it must be replenished through the day |
| what happens if there are too many carbs for the liver to hold? | it turns into fat and is stored in fat cells. |
| what is the benefit of storing glucose as glycogen over fat? | glycogen can be converted back to glucose for later use but fats can't be converted back to glucose |
| what foes RDA stand for? | Recommended Dietary Allowance |
| how many grams of carbs should females eat? | F=130 for the bar minimum |
| According to Dietary Guidelines how much of your daily cal be from carbs? | 45-65% |
| what is the best source of carbs? | grains |
| how much of your daily carbs should be whole grains? | 1/2 |
| why are nutritionist not concerned about natural sugars? | natural sugars are found in fruits, vegetables, and honey these have many different nutritious benefits of vitamins and minerals so they are not concerned |
| what are added sugars and where are they found? | added sugars are sugars that are used as sweeteners, bulkers, and browning. They can be found as corn, sugar beet, and sugar cane. |
| what happens if you eat too many simple sugars? | If you eat too many simple sugars then you aren't getting enough nutrients and too many cal so you get overweight and malnutrition. |
| what does it mean when food has high sugar content? | that the food is less nutrient dense |
| what does HFCS stand for? | high fructose corn syrup |
| what is and how is HFCS made? | it is made by converting half of the glucose found in corn starch to fructose which is sweeter than sucrose. |
| why are fat free/reduced foods the same amount of cal as normal? | fat free/reduced foods normally have additional cal added back in from excess sweeteners to mask bad flavors. |
| for Americans how many of daily carbs come from simple sugars? | 16% |
| how much of your diet should be simple carbs? | 6-10% |
| how many carbs is 1 teaspoon of sugar and how many cal is that? | 4 grams and 16 cal |
| what is the preferred source of fuel and why? | starch because they can be burned efficiently and have a high satiety value. |
| what does DRI stand for? | Dietary Reference Intake |
| what is the DRI for fiber? | F=26 14-18 and 19-50 F=25 and 14=18 M=38 |
| what does the appropriate amount of fiber intake prevent? | heart disease |
| what are the parts of a grain? | Bran, germ, and endosperm |
| what is a Bran? | it is the outer part of a grain and the most fiber dense portion |
| what is the germ? | it is the nutrient rich portion |
| what is the endosperm? | it is the biggest and starchy |
| what does processing do to the grains? | most of the fiber and nutrients are gone |
| why are fiber supplements not the best choice? | because they don't provide any other nutrients |
| what is the GI? | glycemic index |
| what is the link of carbs and cavities? | the bacteria in the mouth feeds on carb so sticky carbs that linger on teeth attract them. This causes the bacteria to grow and release chemicals that break down the gums and enenmal and leads to cavities. It is not caused by sugars alone. |
| what is diabetes Mellitus? | it is a body that has the inability of producing or using insulin. |
| what is diabetes 1? | it is the most common type and is found in children and young adults 90-95% of people have this type. it is where the pancrease is unable to produce insulin and the person must recieve njections of insulin to maintain the levels. |
| what is diabetes 2? | it is less common 5-10% and is found in adults where the cells don't respond to insulin anymore. the person most receive injections. in the early stages it can be maintained with exercise and the correct diet. |
| what is hyperglycemia? | it is where your blood sugar is really low due to an over production of insulin |
| what happens if there is a low blood glucose level? | the nervous system which needs a constant supply of glucose doesn't receive the amount it needs to function leading to sweating, shaking, anxiety, hunger, thirst, headaches. but a medical test must be done to confirmed as it is often confused with stress. |
| what is lactose intolerance? | it is the body lacking lactase the enzyme which breaks down lactose. if the person consumes dairy or milk then they may get diarrhea, gas, cramping,. common for non-white people and develops with age. |
| what does milk and diary products give? | Milk and diary products are the primary source of vitamin D and calcium. |
| what are lipids made of? | |
| what are the 3 classes of lipids? | |
| what are Triglycerides and what are they made of? | |
| what is glycerol made of? | |
| what are fatty acids and what are they made of? | |
| what is an acid group made of? | |
| what are saturated fatty acids? | |
| what are unsaturated fatty acids? what determines the degree of saturation? | |
| what are monosaturated fatty acids? | |
| what are polysaturated fatty acids? | |
| what foods are high in saturated fatty acids? | |
| what food group is high in unsaturated fatty acids? | |
| what oils are high in monosaturated fatty acids? | |
| what oils are high in polysaturated fatty acids? | |
| what oils are an exception to being high in unsaturated fatty acids? | |
| what determines whether the fatty acids are solid or liquid? | |
| what is hydrogenation? | |
| if there are a lot of double bonds then what does that mean about the fatty acids? | |
| what does it mean if there is a full set of hydrogen atoms? | |
| what does cis mean? | |
| what does kink mean? | |
| what does trans mean? | |
| what are trans fatty acids? | |
| why are trans fatty acids common? | |
| what does rancid mean? | |
| where does most of the trans fat in someone's diet come from? | |
| does naturally occurring trans fat have the same health tolls as added trans fat? | |
| what does AHA stand for? | |
| according to the AHA how much of your cal should come from trans fat? | |
| what are phospholipids? | |
| where is lecithin made, is it needed in the diet? | |
| what is an emulsifier? | |
| what are sterols? | |
| what is cholesterol? | |
| what are phytosterols? | |
| what are plant stanols and sterols? |
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