Nutrition and Brain Health Quiz

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.

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.