Transcript Nutrition and Wellness Study Guide

Carbohydrates
Proteins and Fats
 1. added sugars—sugars extracted
from plants and used to sweeten
foods.
 2. carbohydrates—nutrient that is a
person’s main source of energy;
found mostly in plant foods.
 3. chlorophyll—green pigment in
plants; must be present for
photosynthesis to occur.
 4. complex carbohydrates—
carbohydrates with complicated
structures; starches.
 5. dietary fiber—plant materials that
are eaten but can’t be digested by
human enzymes.
 6. disaccharides—form when two
monosaccharides (single sugars)
combine chemically.
 7. monosaccharides—sugars with
single-unit chemical structure.
 8. photosynthesis—chemical process
by which plants make carbohydrates.
 9. polysaccharides—complicated
chemical arrangements that plants
form by combining single glucose
units to build starches.
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 10. simple carbohydrates—sugars
formed from simple one- and two-unit
structures.
 11. starches—formed when plants
combine single glucose units into
more complicated chemical
structures.
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 12. sugars—simple carbohydrates
chemically formed from plants; made
of carbon, hydrogen, and oxygen.
 13. sugar substitutes—artificial
sweeteners and sugar alcohols are
common examples; used to sweeten
many foods while adding few or no
calories,
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 1. What kinds of foods provide
carbohydrates?

 Some are in milk; most are in plant
foods, including fruits, vegetables,
grain products, dry beans, nuts, and
seeds.
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 Using the sun’s energy, plants convert
carbon dioxide and water into oxygen
and the sugar glucose.
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 Glucose is a monosaccharide, which
has a one-unit chemical structure.
Sucrose is a disaccharide, which has
a two-unit chemical structure.
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 Some are in milk; most are in plant
foods, including fruits, vegetables,
grain products, dry beans, nuts, and
seeds.

 Using the sun’s energy, plants convert
carbon dioxide and water into oxygen
and the sugar glucose.

 Glucose is a monosaccharide, which
has a one-unit chemical structure.
Sucrose is a disaccharide, which has
a two-unit chemical structure.

 You would know it is a sugar because
it ends in -ose.
.

 Because their one- and two- unit
structures are chemically simple,
sugars are called simple
carbohydrates. Starches combine
single glucose units into more
complicated chemical structures and
are called complex carbohydrates.

 Because it cannot be digested by
human enzymes.
 10. A teen had a long bike
ride coming up the next day,
so he decided to get ready by
eating a big steak the night
before. Explain you opinion
of his decision.
 Since energy-producing glucose is
only available through plant foods, the
steak won’t help.

 Most are converted back to glucose.
Fiber passes through the system
undigested.

 The apple has naturally occurring
sugars. The cookie has added sugar
put there for sweetening.
 13. Since sugars are used
to make starch in a plant,
why don’t such starchy
foods as potatoes taste
sweet?
 The starch molecules are too large to
fit the taste buds receptors.
 14. Predict what might
happen if a person eliminated
all carbohydrates from his or
her diet.
 Eliminating all carbohydrates would
disrupt many body processes and make
the person have less energy.

 Glycogen is extra glucose that has
been stored for times when the body
needs extra energy. If it’s not
available, the body will use protein for
energy, taking it away from building
and repairing tissues.
 16. A friend says to you: “I’m supposed
to cut down on carbohydrates, so I don’t
eat many starchy foods now.” Thinking of
health, how might you respond?

 This is not a good idea because health
experts suggest that your daily
carbohydrate allowance come mostly
from complex carbohydrates and
naturally occurring sugars rather than
added sugars.
 17. If someone on a 2,000-calorie
diet drinks a 12-ounce soft drink,
how much more sugar could the
person eat during the day if
following USDA suggestions?
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 None; the drink probably has about 10
teaspoons of sugar, which is the daily limit
suggested for a 2,000-calorie diet.
 18. Suppose a cereal bar
haws 16 g of sugar. How
many teaspoons of sugar is
that?
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 4 teaspoons ( 16 divided by 4)
 19. How can a food that
replaces sugar with a sugar
substitute be high in
calories?
 It would still be high in calories if it’s
high in fat, which has 9 calories per
gram.
 20. Why do some people
think that starchy foods
make people gain weight?
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 Because they are often eaten with
high fat spreads, sauces, and gravies.
 Fiber:
 absorbs water and helps food move
through the large intestine at a normal
rate;
 promotes regular bowel movements;
 helps prevent constipation;
 may help reduce cholesterol;
 adds to feeling of fullness when eating
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 Whole-grain foods;
 Dry beans. peas, and lentils;
 Cooked vegetables.
Define the following terms:
 1. adipose cells—cells that store fat
from foods and grow larger as they
store additional fat.
 2. amino acids—chemical building
blocks of proteins that link together in
many arrangements.
 3. cholesterol—fat-like substance in
all body cells; needed for many
essential body processes.
 4. complete proteins—proteins that
contain all essential amino acids.
 5. essential amino acids—amino
acids that the body needs but cannot
provide; obtained from foods.
 6. fatty acids—chemical structures
that make up fats.
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 7. HDL—lipoprotein that picks up
cholesterol and takes it back to liver for
excretion; “good” cholesterol.
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 8. hemoglobin—protein with globular
shape; transports oxygen in blood to all
body cells.
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 9. hydrogenation—chemical process
that turns vegetable oils into solids.
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 10. incomplete proteins—plant
proteins that lack at least one
essential amino acid.
 11. LDL—lipoprotein that takes
cholesterol from liver to where needed
in the body; can accumulate too
much; considered “bad” cholesterol.
 12. lipoproteins—chemical
“packages” that transport fatty acids
through bloodstream.
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 13. monounsaturated fatty acids—
unsaturated fatty acids with one
hydrogen unit missing.
 14. omega-3 fatty acids—fatty acid in
fish oils, especially fatty fish; may
lower risk of heart disease.
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 15. saturated fatty acids—fatty acid that
contains all the hydrogen it can chemically
hold.
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 16. trans fats—fats produced when oils are
turned into solids in food production; they
increase LDL cholesterol levels and may
lower HDL.
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 17. triglycerides—type of lipid,
commonly called fats.
 1. Chemically speaking,
what is protein?
 Objects formed by amino acids that
perform different functions
determined by their shape.

 A protein with a globular shape that
transports oxygen in the blood to cells
in the body.

 Once you’ve eaten a protein, your
body breaks the protein down into
amino acids. Then the amino acids
can be reassembled a human body
protein.
 Protein digestion starts in the
stomach. First, strong stomach acid
changes the shape of the proteins.
Protein digestion continues in the
small intestine until individual amino
acids become available.
 The amino acids can then be
absorbed into the bloodstream. Upon
reaching the cells, the amino acids are
used to make proteins for specific
purposes.
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 Complete proteins: foods with all the
essential amino acids.
 Incomplete proteins: foods that lack
at least one essential amino acid.
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 Proteins play MANY roles in the body.
These are the highlights:
 Growth and maintenance—growing
new cells and repairing worn-out and
damaged parts. Some cells last only a
few days and must be constantly
replaced.
 Enzymes—Without special proteins
called enzymes, chemical reactions
cannot take place at the necessary
rates.
 Hormones—Hormones are chemical
messengers that help regulate
conditions in the body. Some are
made from amino acids. One is the
thyroid hormone that regulates
metabolism. Another is insulin that
helps maintain the level of glucose
(sugar) in your bloodstream.
 Antibodies—Antibodies are proteins
that fight invaders. The body creates
them as the need arises. In this way,
proteins are part of the immune
system and play a major role in
fighting disease.
 Fluid Balance—A cell’s life depends
on having fluid in the right amount.
Too much and the cell ruptures. Too
little stops their activity. Cells can’t
move fluids directly themselves so
they build proteins inside cells to
attract water. They send proteins into
the blood stream too maintain fluid
levels there.
 10—30 percent
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 Excess protein is stored as fat; if
amounts are huge, the body works
overtime to break down the extra
protein and remove the by-products.
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 Foods from plant sources because
they have less fat and usually cost
less.
 9. After a blood test, if
someone says his
triglyceride level is high,
what does he mean?
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 The level of fat in his blood is high.

 You can see the fat on meats and
recognize it in butter, margarine, and
oil. Some fats can’t be seen because
they’re part of the food’s chemical
composition.
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 Fat helps the body absorb vitamins A,
D, E, and K.
 Body fat serves as a reserve supply of
energy.
 Body fat cushions and protects the
heart and other vital organs. It
protects bones from injury.
 A layer of body fat under the skin
provides insulation for warmth.
 Fat is a component of cell
membranes.
 Because fats move slowly through the
digestive system, they help you feel
full longer after eating.
 12. Use chemistry to theorize
why foods heavy in saturated
fatty acids are solid at room
temperature.

 Since saturated fatty acids have all the
hydrogen the structure can hold, the
structure may be strong enough to
 No, because melting is only
temporary; the butter solidifies again
at room temperature.
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 They are broken down into fatty acids,
which move into the bloodstream and
head for the liver and tissues that
need them. Many are stored in fat
cells.

 A fat-like substance in all body cells
needed for many essential body
processes; the body makes some but
it’s also in foods from animal sources.
 LDL—Low-density lipoprotein, or LDL,
takes cholesterol from the liver to
wherever it is needed in the body. If
too much LDL cholesterol is
circulation, excess amounts can build
up in the artery walls. This buildup
increases the risk of heart disease and
stroke, which earns LDL cholesterol
the “bad” cholesterol reputation.
 HDL—High-density lipoprotein, or
HDL, is more helpful. It picks up
excess cholesterol and takes it back
to the liver for excretion, keeping the
cholesterol from harming the body.
For this reason, HDL cholesterol is
known as “good” cholesterol.
 On a blood test, you would want your
level of HDL to be high but your level
of LDL to be low.

 Saturated fat appears to raise LDL
levels; polyunsaturated fat may help
lower cholesterol levels;
monounsaturated fat appears to lower
LDL and help raise HDL.

 Hydrogen is added to the unsaturated
fat in vegetable oil, making it
saturated and solid.
 67—97 g of fat (2500 x .25 = 625
calories divided by 9 calories per fat
gram = about 69 g;
 2500 x .35 = 875 divided by 9 = about
97 g)
 Some increase the amount of fat-free
and low-fat foods they eat and thereby
consume more calories.
 a. 3 oz. of cooked meat, fish, or
poultry__deck of cards__________
 b. 2 T. of peanut butter ___small
matchbox_____________________
 c. 1 oz. of cheese___4
dice______________________________
____
 d. 1 medium potato____computer
mouse or small lightbulb__________
 e. 1 cup raw leafy greens____4 leaves
of lettuce_________________
 f. 1 serving rice or pasta___computer
mouse_____________________
 g. ½ cooked vegetables___half of a
tennis ball___________________
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a. 1 T. = __3_teaspoons___
b. 1 c. = __16_tablespoons___
c. ¼ c. = __4 tablespoons
e. ¾ c. = ___12 tablespoons ____
f. 1/3 c. = __5 tablespoons + 1
teaspoon________
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Tablespoon __T. or tbsp.___
Teaspoon____t. or tsp.____
Cup_____c. or C.____
d. pint = ___pt.____
e. quart = __qt._____
f. gallon = __gal.____
 24. Draw a correct place setting if
the following pieces of dishware
and flatware are to be used: knife,
napkin, salad fork, teaspoon, iced
beverage spoon, dinner fork, iced
beverage glass, water glass, salad
bowl, dinner plate, and cup and
saucer.