Nutrition and Brain Health Quiz

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Questions and Answers

What is the main energy source for our brain?

Glucose

Most Americans eat enough fiber.

False

What is the recommended fiber intake for Americans?

25 + 38 grams; 14 grams/1,000 calories

What are the parts of a whole grain?

Bran, endosperm, and germ Signup and view all the answers

What is the glycemic index?

How fast and how much your blood glucose is raised by different foods Signup and view all the answers

Define diverticulosis and prevention methods.

Small pouches form in the colon; prevented by a high fiber diet Signup and view all the answers

Match monosaccharides and disaccharides with their examples:

Monosaccharides = Glucose, Fructose Disaccharides = Lactose, Maltose, Sucrose Signup and view all the answers

What is the number one source of added sugar in the average American diet?

Soda Signup and view all the answers

Name some sugar substitutes.

Aspartame, saccharin, sucralose Signup and view all the answers

What enzyme breaks down starch into maltose in the small intestine?

Pancreatic amylase Signup and view all the answers

What hormones are used to balance blood sugar levels?

Insulin and glucagon Signup and view all the answers

What are common symptoms of diabetes?

Skin dryness, sudden vision changes, thirst, unintentional weight loss, slow wound recovery, shakiness. Signup and view all the answers

What are the outcomes of uncontrolled blood sugars?

Organ damage, cardiovascular disease, damage to epithelial cells, potential coma Signup and view all the answers

How can type 2 diabetes be prevented?

Regular exercise, balanced diet, avoiding alcohol, walking after meals, maintaining a healthy weight Signup and view all the answers

What do carbohydrates do for physical activity?

Carbs fuel physical activity Signup and view all the answers

What is the primary fat in our diet?

Triglycerides Signup and view all the answers

Define healthy and unhealthy dietary fats.

Healthy: unsaturated (mono- and polyunsaturated); Unhealthy: trans fats and saturated Signup and view all the answers

What does saturation in fats mean?

Fully surrounded by hydrogen Signup and view all the answers

Match the types of fats with examples:

Saturated = Butter, coconut oil, red meat Unsaturated = Fish, olive oil Signup and view all the answers

What types of fats can lead to heart disease?

Saturated Signup and view all the answers

Describe the structure of phospholipids.

Glycerol backbone, 2 fatty acids, a phosphate group Signup and view all the answers

What are the functions of fats in our body? (Select all that apply)

Component of cell membranes Signup and view all the answers

What are the uses of triglycerides in our body? (Select all that apply)

Provide energy Signup and view all the answers

What are good and bad cholesterol levels?

VLDL (very low-density lipoprotein) is bad; LDL (low-density lipoprotein) is bad; HDL (high-density lipoprotein) is good. Signup and view all the answers

Which fats are made in the body and which need to be consumed in our diet?

Cholesterol is made in the body; Omega 3 and 6 must be obtained in the diet. Signup and view all the answers

Match the types of vegetarian diets with their descriptions:

Lacto-ovo = Dairy and eggs Pesce = Fish, dairy, and eggs Vegan = Exclude all animal products Signup and view all the answers

What is the energy density for carbs, fats, and proteins?

Carbs: 4 kcal/gram; Proteins: 4 kcal/gram; Fats: 9 kcal/gram Signup and view all the answers

What is gluconeogenesis?

Body starts breaking down amino acids to make glucose Signup and view all the answers

What is the structure of an amino acid?

Amine group, carboxyl group, side chain, central carbon Signup and view all the answers

What enzyme breaks down proteins in the small intestine?

Protease Signup and view all the answers

Define transamination.

Transfer of the amine group to another amino acid to make a new one Signup and view all the answers

What health problems are associated with high and low protein intake? (Select all that apply)

Kidney disease Signup and view all the answers

How is immune health associated with protein?

Antibodies are a protein Signup and view all the answers

What are the functions of protein in our body?

Build and maintain tissue, hormone synthesis, maintain fluid balance Signup and view all the answers

What is the difference between complete and incomplete proteins?

Complete proteins contain all necessary amino acids; incomplete proteins do not. Signup and view all the answers

Name a plant-based protein that is complete.

Soy/tofu Signup and view all the answers

Match complementary plant-based protein sources:

Peanut butter and bread = Complementary source Beans and rice = Complementary source Barley and lentils = Complementary source Signup and view all the answers

Where does protein digestion and absorption occur?

Absorption in the small intestine Signup and view all the answers

Study Notes

Brain Energy Source

Glucose is the main energy source for the brain.

Fiber Recommendations

Most Americans do not consume enough fiber.
Recommended daily intake:
- 25 grams for women
- 38 grams for men
14 grams of fiber per 1,000 calories.

Whole Grain Components

Whole grains consist of three parts:
- Bran: The outer layer rich in fiber and nutrients.
- Endosperm: The middle layer containing starch.
- Germ: The inner layer packed with vitamins, minerals, and healthy fats.

Glycemic Index

The glycemic index (GI) measures how quickly a food raises blood glucose levels.

Diverticulosis

Diverticulosis: Small pouches form in the colon.
Prevention: A high-fiber diet can help prevent diverticulosis.

Carbohydrates

Monosaccharides: Simple sugars such as glucose and fructose.
Disaccharides: Sugars composed of two monosaccharides, including:
- Lactose (milk sugar)
- Maltose (malt sugar)
- Sucrose (table sugar)
The number one source of added sugar in the average American diet is soda.
Sugar substitutes include:
- Aspartame
- Saccharin
- Sucralose
Pancreatic amylase is the enzyme that breaks down starch into maltose in the small intestine.

Blood Sugar Regulation

Hormones that regulate blood sugar:
- Insulin: Lowers blood sugar levels by promoting glucose uptake into cells.
- Glucagon: Raises blood sugar levels by stimulating the release of glucose from the liver.

Diabetes

Diabetes symptoms:
- Skin dryness
- Sudden vision changes
- Excessive thirst
- Unintentional weight loss
- Slow wound healing
- Shakiness
Uncontrolled blood sugar can lead to:
- Organ damage
- Cardiovascular disease
- Damage to epithelial cells
- Potential coma
Type 2 diabetes prevention strategies include:
- Regular exercise
- Balanced diet
- Avoiding alcohol
- Walking after meals
- Maintaining a healthy weight

Physical Activity and Carbohydrates

Carbohydrates are the primary fuel source for physical activity.

Dietary Fats

Triglycerides are the primary fat in our diet.
Triglyceride structure: One glycerol molecule and three fatty acid chains.
Healthy fats:
- Unsaturated fats (mono unsaturated and polyunsaturated)
- Found in fish, olive oil, nuts, and seeds.
Unhealthy fats:
- Trans fats: Created through the process of hydrogenation.
- Saturated fats: Found in butter, coconut oil, and red meat.

Fat Saturation

Saturation refers to the number of hydrogen atoms attached to the fatty acid chain.
Saturated fats: Fully surrounded by hydrogen atoms.
Unsaturated fats: Have double bonds between carbon atoms, resulting in fewer hydrogen atoms.

Phospholipids

Structure: Glycerol backbone, two fatty acids, and a phosphate group.

Functions of Fats

Transport and absorption of fat-soluble vitamins (A, D, E, K).
Insulation to help regulate body temperature.
Components of cell membranes.
Energy storage for later use.

Triglycerides in the Body

Stored for energy.
Provide energy.
Synthesis of lipid-containing compounds.

Cholesterol

VLDL: Very low-density lipoprotein (carries triglycerides).
LDL: Low-density lipoprotein (“bad cholesterol”) – contributes to plaque buildup in arteries.
HDL: High-density lipoprotein (“good cholesterol”) – helps remove LDL from the bloodstream.
The body produces cholesterol, but omega-3 and omega-6 fatty acids must be obtained from the diet.

Vegetarian Diets

Lacto-ovo: Includes dairy products and eggs.
Pesce: Includes fish, dairy products, and eggs.
Vegan: Excludes all animal products.

Energy Density

Carbohydrates: 4 kilocalories (kcal) per gram.
Protein: 4 kcal per gram.
Fat: 9 kcal per gram.

Blood Lipid Levels

Strategies to improve blood lipid levels include:
- Diet: Reduce saturated fat and trans fat intake, increase intake of omega-3 fatty acids.
- Exercise: Regular physical activity can raise HDL ("good") cholesterol levels.
- Medications: Statins can lower LDL ("bad") cholesterol levels.

Gluconeogenesis

Gluconeogenesis refers to the process of the body converting non-carbohydrate sources (like amino acids) into glucose.

Amino Acids

Amino acid structure:
- Amine group (-NH2)
- Carboxyl group (-COOH)
- Side chain (R group)
- Central carbon atom
The side chain (R group) determines the unique properties of each amino acid.

Protein Digestion

Protease is the enzyme that breaks down proteins in the small intestine.

Transamination

Transamination is the transfer of an amine group from one amino acid to a keto acid, resulting in the formation of a new amino acid.

Health Problems Associated with Protein Intake

High protein intake:
- High cholesterol.
- Potential kidney problems.
- Increased urea production.
Low protein intake:
- Edema (fluid buildup in tissues).

Immune Health and Protein

Antibodies, which are essential for immune defense, are proteins.

Functions of Protein in the Body

Building and maintaining tissues.
Hormone synthesis.
Maintaining fluid balance.
Transporting nutrients and oxygen.

Complete vs. Incomplete Proteins

Complete proteins contain all nine essential amino acids.
Incomplete proteins lack one or more essential amino acids.
Soy/tofu is a plant-based complete protein source.

Complementary Plant-Based Protein Sources

Combining plant-based protein sources that complement each other can create a complete protein profile.
- Examples: peanut butter and bread, beans and rice, barley and lentils.
Protein digestion and absorption primarily occur in the small intestine.

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Description

Test your knowledge on brain energy sources, fiber recommendations, and the components of whole grains. Learn about the glycemic index and the importance of a high-fiber diet in preventing diverticulosis. This quiz covers essential nutrition topics for maintaining a healthy diet.