HOSA NUTRITION TEST
What are the simple carbohydrates?
Monosaccharaides and disaccharides
What do monosaccharaides include?
Glucose, fructose, and galactose
What do disaccharides include?
Sucrose, lactose, and maltose
Where are disaccharides found?
Cane/beet sugar, milk, and malt
What are polysaccharides?
They contain 3 or more sugars and can be divided into starch and fiber.
What foods have starch?
Peas, cassava, and tapioca
What is resistant starch?
Starch that remains intact through the cooking process and digestion. It is a fiber.
What are sources of resistant starch?
Beans, potatoes, split peas, and whole grains
What is soluble fiber?
Fiber that is soluble in water, forming a gel-like substance.
What is soluble fiber found in?
Oats, barley, beans, peas, apples, carrots, citrus fruits
What are the benefits of soluble fiber?
Lowers serum cholesterol levels and improves blood glucose levels
What is insoluble fiber?
Not soluble in water, beta bonds, consists mainly of lignin, cellulose, and hemicelluloses
What are the benefits of insoluble fiber?
Aids in bowel health, removes toxins from body, increases satiety
What is insoluble fiber found in?
Fibrous vegetables like asparagus and celery, wheat bran, whole grains, and nuts
What is the difference between whole grains and refined grains?
In refined grains, the bran and germ are left, leaving only the endosperm
How does the glycemic index work?
Ranks carbs from 0 to 100 based on how quickly they are converted into blood sugar.
50 g of food are compared to 50 g of pure glucose.
What foods are considered high glycemic?
GI above 70. Include white bread, watermelon, baked potato, and popcorn.
What are low glycemic foods?
GI below 55. Include potato chips, peanuts, honey, and pizza.
What is glycemic load?
Combines glycemic index and takes into consideration the actual serving size of the
food.
How do you find the glycemic load of a food?
Multiply glycemic index by the amount of carbs per serving, then divide by 100.
What are the essential amino acids?
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan,
valine
What are the conditionally essential amino acids?
Arginine, cysteine, glutamine, glycine, proline, tyrosine
How much percent calories from protein does human breastmilk contain?
6%