10.1 Nutrition and Digestion Flashcards
What are the six types of nutrients?
carbohydrates, proteins, fats, vitamins, minerals, and water
What are the two types of carbohydrates?
-simple carbohydrates include sugars, such as from
fruit, honey, and milk
-complex carbohydrates include starches, such as from whole-grain cereals and bread, rice, and
potatoes
Why do you need fibre in your diet?
-Fibre supplies bulk to help your muscles move food and wastes though your digestive system.
-Fibre may also have other benefits, such as reducing the risk of heart disease
Which type of fat should you avoid consuming as they contribute to heart disease and other
health problems?
trans fats
two types of vitamins:
water-soluble and fat-soluble
Water-soluble vitamins, such as vitamin C and the B vitamins, cannot be stored in your body and should be included in your diet every day.
Small amounts of fat-soluble vitamins, such as vitamins A, D, E, and K, can be stored in the fatty tissue of your body for future use
What can happen if you do not take in enough water to replace what you lose through sweat, urine, and respiration?
you can suffer from dehydration, which leads to problems with many body systems
Carbohydrates
Provide carbon chains for building other molecules; used as primary fuel source
Proteins
Provide raw materials for growth and repair, and to make enzymes and other proteins; help transport oxygen; may be used as a fuel
Fats
Provide raw materials for building cellular membranes, nerve cells, and certain hormones; used as fuel
Vitamins
Help growth of skin cells; improve night vision and blood clotting; metabolize energy; prevent cellular damage; increase absorption of other nutrients; assist enzymes
Minerals
Help form and maintain bones and teeth; maintain acid-base balance; metabolize energy; improve muscle function
Water
Makes up the bulk of blood and other bodily fluids
What are the building blocks of proteins called?
Amino acids
What are enzymes?
proteins that speed up specific chemical reactions without being consumed in the reaction
What are three types of fats?
saturated fat, unsaturated fat, trans fat
What is a calorie?
the amount of energy required to raise the temperature of 1 g of water by 1°C.
What information can you find on a food label?
-reading food labels can help you track if you are meeting your daily requirement for important nutrients, such as dietary fibre, protein,
vitamins, and healthy fats
-the labels also identify ingredients such as
unhealthy fats, sugars, and sodium that may contribute to heart disease, high blood pressure, and stroke
What information can you find in Canada’s Food Guide?
you can see the recommended types of foods and
the number of servings of those foods that you should consume each day in order to have a healthy diet
Why is it important evolutionary that glucose can be stored or used to make larger carbs for larger periods of time?
-body needs fat reserves to digest on
-without those fat reserves, body starts digesting
you (these people have less muscle mass)
Why is it important evolutionary that glucose can be stored or used to make larger carbs for larger periods of time?
-body needs fat reserves to digest on
-without those fat reserves, body starts digesting
you (these people have less muscle mass)
Food is _______ & ______ broken apart
mechanically; chemically
Food is mechanically & chemically broken apart to:
-Make raw materials to build proteins (organs etc.)
-Generate energy
-Assemble essential nutrients your body cannot
produce
Nutrients
chemicals in food that help your body perform all its functions
what are macronutrients?
body needs a lot of these nutrients on a daily basis
what are micronutrients?
body doesn’t need as much of these on a daily basis
which of the 6 nutrients are macronutrients?
carbohydrates, proteins, fats, water
which of the 6 nutrients are micronutrients?
vitamins and minerals
Carbohydrates
-C, H, O
-Provides energy :
-use immediately or store it for later use
-Lactose, sucrose, galactose, glucose, maltose
-ose means
sugar (e.g. sucrose, fructose)
simple carbs
-Sugars (mono & disaccharides)
-Glucose – main sugar fuel supply molecule
-Break apart bonds to release energy
-Carbon used to build other molecules
-Glucose not used immediately are incorporated into larger carbs, or used to make fat molecules
glucose
main sugar fuel supply molecule
Example of monosaccharide
glucose
Example of a disaccharide
sucrose
Why is glucose classified as a monosaccharide?
because it cannot be broken down further by hydrolysis
How do polymers become dimers?
through hydrolysis (reaction that uses water to break bonds)
Complex carbs
-Starches (e.g. cereal, bread, rice, potatoes)
-Polymers/polysaccharides must be broken down to access carbon bonds
-Digestion= complex carbs 🡪 simple
Excess blood sugar
-excess blood sugar is converted into glycogen, which is a chain of many glucose molecules
-in humans, most glycogen is stored in the liver and in muscle and fat cells
-when the body needs energy, it breaks down glycogen, releasing glucose.
What is cellulose
-complex carb
-also known as fibre
Cellulose
-Humans can’t digest
-Helps move waste through
-Prevents heart disease and colorectal cancers
function of proteins
-Function:
-Proteins form hair, and muscles
-Defend the body from harmful microorganisms
-Messengers
-Work with enzymes to control chemical
reactions in a cell
What are the monomers in a protein polymer?
amino acid monomers
how many essential amino acids?
8
why are the amino acids essential?
body can’t produce on its own
which foods provide all 8 amino acids?
Meat, milk, eggs, and cheese provide all 8
how do vegetarians obtain all amino acids?
Vegetarians and vegans must eat a combination of plant foods to obtain all 8 (e.g. corn, beans, rice, lentils, and hummus)
Fats are also known as
lipids
function of fats
-energy storage
-absorbing fat-soluble vitamins
-organ cushioning and insulation
what are fats formed from?
Formed from fatty acids and glycerol
what type of bonds are in saturated fats?
Only single bonds between C and H
which element has the maximum number of hydrogen atoms?
carbon
examples of saturated fats
lard and butter
saturated fats
-Can build-up fat deposits within blood vessels reducing blood flow and contributing to heart disease
-Only a small % of daily intake should come from saturated fats
what type of bonds do unsaturated fats have at least one of?
Have at least one double bond
which state of matter are unsaturated fats in at room temperature?
Usually liquid at room temperatures (e.g. olive oil)
examples of unsaturated fats
E.g. fruits, vegetables, nuts, seeds, and fish
why are small amounts of unsaturated fats important?
Small amounts are an important part of a healthy diet and they make up cell membranes
what are trans fats?
Unsaturated fat that has been partially hydrogenated
what state of matter are trans fats at room temp?
solid
true or false: trans fats have a shorter shelf life than unsaturated fats
False
-trans fats have a LONGER shelf life than other unsaturated fats
example of a trans fat
margarine
what are trans fats used in
Used in frying fast foods
one disadvantage of trans fats
contribute to heart disease
what is the most important nutrient?
water
Every cell needs ___ to complete its processes
water
Where do reactions of the body take place in?
water
what does water make up?
Water makes up the bulk of blood, extra-cellular fluid and other bodily fluids
What happens if you don’t replace water lost?
you can suffer from dehydration
what are vitamins
organic nutrients (contain C) that you need in small amounts to regulate body processes and perform chemical reactions
what do vitamins help assemble?
macronutrients
list the two types of vitamins
water soluble and fat soluble
water soluble vitamins
(e.g. Vitamin C and B, cannot be stored in your body so should be included in your diet)
fat soluble vitamins
(e.g. Vitamins A, D, E, and K can be stored in the fatty tissue of your body for future use)
What is found naturally in meat, eggs, dairy, whole-grain, tofu, green leafy vegetables, and some fruits?
vitamins and minerals
Some people take supplements but large doses of supplements may be ______
harmful
what are minerals?
Inorganic nutrients with NO carbon
-e.g. Ca, Fe, P, Cu, Na, Zn
Why do you need to consume foods rich in minerals?
to replace the minerals you lose in sweat, urine, and digestive wastes
in cellular respiration, what does glucose react with to create energy ?
oxygen
Cells convert about _____% of energy from food into energy for performing cell functions
40%
What percent of energy in cellular respiration is converted into thermal energy?
60%
What does retaining heat enable your body to do?
maintain constant temperature, even when its cold outside (Homeostasis)
why are fats high in energy?
due to the large number of carbon-hydrogen bonds
You must consume a minimum number of calories daily to maintain _____________
metabolic processes
Physical exercise burns _________ to maintain healthy weight
excess calories
What helps consumers identify nutritional value of foods?
nutrition labels
True or false: nutrition labels are required by law in Canada to inform consumers
true
Industries developing foods claimed to be __________
“disease-fighters”
Nutraceutical definition
substance purified from foods and taken like medicine to provide health benefits
give an example of a nutraceutical
omega-3 fish oil pill
what is a functional food
food that has health benefits, disease prevention (e.g. garlic, cabbage, carrots, licorice, soy, and ginger are possible cancer-fighters)
What are probiotics?
Foods that contain substances that support health and that may help to strengthen the body’s natural defence against disease
benefits of probiotics
-adds beneficial bacteria to your intestinal tract
-antibiotics kills bacteria in the body, thus probiotics are used to add the beneficial bacteria back into the large intestine
What are three main functions of food in
your body?
-supplies building materials for your body
-provides energy for all the work done by your cells -supplies over 40 substances that your body needs but cannot produce itself
(a) What are six nutrients that may be found
in food?
(b) Give an example of a source of each nutrient.
carbohydrates (Grains, such as bread)
proteins (meat/fish)
fats (vegetable oils, seeds)
vitamins (fruit, potatoes)
minerals (nuts, dairy products)
water
Which three nutrients may be used as a source
of fuel for your body?
carbs, proteins and fats
(a) Name the two main types of carbohydrates.
(b) State their functions in your diet.
simple
-main fuel supply for the work done by your cells
-your cells break down glucose molecules and extract their stored energy
complex
-raise blood glucose levels for longer and produce a more lasting elevation in energy
What is the difference between glucose and
glycogen?
Sugar molecules, particularly the type of sugar
called glucose, are the main fuel supply for the work done by your cells
Excess blood sugar is converted into glycogen, which is a chain of many glucose molecules. In humans, most glycogen is stored in the liver and in muscle and fat cells. When the body needs energy, it breaks down glycogen, releasing glucose
glucose=monomer
glycogen=polymer
Describe three functions of proteins.
proteins form hair and muscles
provide long-term nutrient storage
circulate in the blood and defend the body from harmful micro-organisms.
process nutrients for energy and growth from the food they eat.
convey messages from one cell to another.
work with enzymes to control the chemical reactions in a cell
Why is water considered to be the most
important nutrient?
-Every one of your cells needs water to complete its processes.
-Many of the body’s chemical reactions take place in water.
-Water makes up the bulk of blood, extra-cellular fluid, and other bodily fluids
What is a calorie a measure of?
amount of energy required to raise the temperature of 1 g of water by 1°C.
What information is contained in a
nutritional label?
shows the nutrient contents and nutritional claims in a format that is easy to read and understand
How are nutritional labels helpful to
consumers?
-includes daily requirement for important nutrients, such as dietary fibre, protein, vitamins, and healthy fats.
-identify ingredients such as unhealthy fats, sugars, and sodium that may contribute to heart disease,
high blood pressure, and stroke.
By reading the labels on foods, you can make informed choices about what you eat.
Explain why some products are called
“probiotic.”
Probiotic products, such as probiotic yogurt, help to add beneficial bacteria back into the large intestine
What is the purpose of Canada’s Food Guide?
to get the information you need to make healthy choices
Explain why your body must process food in
order for you to use it.
-The food you eat usually contains large, complex molecules.
-These large molecules are too big to pass through your cell membranes into your cells.
-In addition, these larger molecules are not exactly the same as the smaller molecules that are found in your body.
-Your digestive system must disassemble the food you eat into smaller molecules.
-Your cells can then use these molecules as a source of energy or assemble them into more complex molecules and use them to build and maintain cell structure and function
Why do you need to eat a variety of foods
each day?
Eating a variety of foods from the 5 major food groups provides a range of nutrients to the body, promotes good health and can help reduce the risk of disease
Which do you think contains more fibre,
whole-grain products or products made from
processed grains? Explain
whole-grain products
-everything that gets processed loses most of its nutritional value
Why is it important to ensure that your diet has
the right amount of vitamins and minerals?
Water-soluble vitamins, such as vitamin C and the B vitamins, cannot be stored in your body and should be included in your diet every day
You need to consume foods rich in minerals each day to replace the minerals you lose in sweat, urine, and digestive wastes
What is the difference between antibiotics
and probiotics?
Probiotics, in the literal sense, are the opposite of antibiotics.
-While antibiotics kill bacteria, probiotics are bacteria.
-This is the bacteria that keeps us healthy.
-They can stimulate the immune system, in turn bettering our ability to defend against infections and bad bacteria.
Why might a pharmacist advise you to eat
yogurt while you are taking prescription
antibiotics?
antibiotics will kill all the good bacteria and probiotics will help to add beneficial bacteria back into the large intestine
Explain the meaning of the term “functional
food.”
a functional food is a food that has health benefits, including disease prevention, that are beyond the normal nutritional benefit of the food.
-fruits and vegetables that contain vitamins
such as A, C, E and beta-carotene have been
identified as some good candidates.
examples of functional foods?
-Fruits and vegetables that contain vitamins such as A, C, E
-beta-carotene
-orange juice enriched with calcium
-eggs enriched with omega-3
-milk enriched with vitamin D
Why does jogging burn more calories per
minute than walking?
Running is a more intense activity, so it burns more calories per minute than walking.
