soluble fiber lowers

# 37

Explain how soluble fiber lowers blood cholesterol, and list at least 3 foods high in soluble fiber:

Describe the health benefits of omega 3 fatty acids, and list at least 3 foods high in these.

Describe the health benefits of monounsaturated fats, and list at least 3 foods high in these.

# 38

Your roommate is in a hurry to lose 20 pounds, because her high school reunion is coming up in two weeks. She decides to go on a high protein (soy powder) very low calories vegan diet- she figures about 300 kcals a day would do the trick. She doesn’t know much about vegan diets but her friends are on one so she plans to focus on eating lettuce salads with fat free dressing, soy protein powder mixed water and celery. She asks for your advice on losing weight and vegan diets since she knows you are taking a nutrition class this quarter.

What are some health risks associated with her diet? What nutrition might she be low in?

What happened to the BMR ( Basal Metabolic Rate on a very low kcal( starvation) diet like this?

What kind of weight are your friends losing? Explain ( as the scale numbers fall, what is being lost, and why?)

How likely is your roommate to keep the weight she loses off?Explain. Do you have any good advice for her? Plan out a one day vegan diet ( so that all of her nutrient needs are met) and an activity plan for her that would help her out…


1. Describe the difference between kwashiorkor and marasmus. 2 points

2. Your friend has cramping and diarrhea after drinking milk. Why? Explain. Which dairy foods could she potentially eat without getting these symptoms? explain why? 3 points

3. List four factors that that affect a person’s BMR rate: 2 points

4. List two health problems associated with obesity, and two associated with being underweight: 2 points

5. Design a vegan diet for one meal. Explain how you ensure all the essential amino acids that make up a complete protein will be included; and explain which of the essential amino acids are being complemented.  2 points


our friend, who is obese, is at risk for diabetes Type 2, and has high triglycerides and cholesterol, with heart disease running in the family. He admits to being lazy, loves lying around and watching his favorite TV shows (while snacking), and likes to eat out at fast food places for meals (not a fan of cooking), but realizes that it might be time to change his diet and lifestyle. Come up with a plan that would work for him and help improve his health:

1. What are his two main risk factors for developing type 2 diabetes?

Suggestions to lower his risk? Explain (look at the science)….

2. What could he do to lower his triglycerides, cholesterol and risk of cardiovascular disease?

Explain how your suggestions will help (look at the science in your explanation).

3. Plan out a one day diet and activity plan for your friend that incorporates your suggestions- breakfast, lunch, dinner and snack.


Ian is wanting to lose weight the healthy way. His physical data are the following:

Age: 25 years. Height: 6 feet, 0 inches Weight: 260 pounds

Activity Level: Sedentary, presently consumes about 3000 Calories/day

1. Calculate his body mass index (BMI) and indicate which zone he falls into (underweight, overweight, obese).

2. Calculate the number of Calories he should be consuming based on his ideal healthy weight.

3. If he follows this Calorie requirement based on his ideal healthy weight, calculate how many pounds will he lose in one month.

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