Extra Nutrition
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When reading nutrition labels: 1) What is the US RDA for fiber ? 2) What % of RDA of total & sat fat does Kelly recommend ? Kelly Video - Nutrition
1) US RDA for fiber = 25 grams (women) & 38g (men) 2) Kelly recommends we take no more than 100% per day of total or saturated fat.
In terms of saturated & other fats 1) What is the structure of saturated fats ? 2) What is the physiologic result of high intake of saturated fats ? 3) What is the structure of unsaturated fats ? Kelly Nutrition video
1) ‘Saturated fat’ - all carbon chain bonds are filled. There are no double or triple bonds to give the molecule bends or turns in the chain. 2) Result - stiff molecules -> stiff cell walls 3) Unsaturated fats - have at least one double or triple bond to cause the molecule to have a bend in the carbon chain. => more flexible in the cell membrane.
In terms of ‘cis’ and ‘trans’ fats 1) What is the STRUCTURAL difference ? 2) What is the FUNCTIONAL difference ? 3) Does the body make trans fats ? Kelly Nutrition video
1) Structurally: ‘Cis’ fats - H on SAME side - crooked - lower melting point. ‘Trans’ fats - H on OPPOSITE side - more straight - higher melting point 2) Function Cis - crooked - flexible - low melting point Trans - straight - stiff - high melting point - stiff in cell membrane. 3) Body doesn’t make trans fats.
1) What are the structureal & functional implications of POLYUNSATURATED fats ? 2) What types of fats do plants/animals generally have ? Kelly Nutrition video
1) POLYUNSATURATED fats have lots of unsaturated bonds in the carbon chain => multiple bends or turns => lower melting point at room temp => flexible in cell membrane. 2) Animal fats => generally saturated (solid @ room temp) Plant fats => unsaturated => liquid at room temp.
1) What is vitamin B9 2) Where does vitamin B12 come from 3) What are good plant sources of folate 4) What are the health implications of elevated homocyteine ? Signficance ? 5) What is another name for vitamin B12 ? Kelly Nutrition video
1) Vitamin B9 is folate (is benign) 2) Only source of vitamin B12 is bacteria 3) Folate (B9) is plentiful in dark leafy greens, cruciferous vegetables and peas. 4) Elevated homocysteine assoc w CV disease; doesn’t add much to other biomarkers (eg lipids, CRP) 5) B12 = cobalamin
1) What is a good Total chol / HDL ratio ? 2) What is one dietary source of high TGs ? John Kelly Nutrition Video
1) Good Tot chol:HDL ratio < 3 2) Soft drinks (ie regular pop) can raise TG
List some monounsaturated fats Web
Mono-unsaturated fats: (COP) Avocado Nuts - almonds, hazelnuts, peanuts, pecans Olives Seeds - pumpkin, sesame Soft margarine (also MONO unsat) - liquid, tub Vegetable oils - Canola, Olive, Peanut, safflower
List sources of polyunsaturated fats Web
Polyunsaturated fats: Fish - herring, mackerel, salmon, trout, tuna Nuts - pine, walnuts Seeds - sunflower Soft margarine (also MONO unsat) Veg oils - corn, cottonseed, soybean, sunflower.