Basic Nutrition Flashcards
Essential nutrients
- Macronutrients (carbs, fats, protein)
- Micronutrients (vitamins, minerals)
- H2O
Carbohydrates
- Energy giving, composed of sugars
- Accounts for up to 80% of diet
- Quickly absorbed by body
- Sources: cereals, root crops, starchy fruits
Fats & Oils
- Energy giving
- Not produced by body
- Absorbed more slowly than carbs
- Account for small part of diet
Proteins
- Body building
- Form structural components of cells
- Produce & maintain tissue/muscle
- Sources: plants, animals
Vitamins
- Organic compounds (most from outside body)
- Do not provide energy
- Fat soluble: dissolve in lipids, can be stored
- H2O soluble: dissolve in H2O, absorbed into bloodstream, needed daily
- Sources: Fruits, leafy veggies, animals
Minerals
- Inorganic compounds not synthesized by body
- Needed in small quantities
- Important for biochemical processes & formation of cells/tissues
- Sources: plants, animals
H2O
- Main component of body
- Needed for digestion, absorption
- Lost through sweating, excretion, & breathing
- 1,000mL needed each day
Energy requirements
- Needed to maintain health, growth, & physical activity
- Varies w/ age, gender, activity
What are energy requirements based on?
- Basal metabolism
- Metabolic response
- Physical activity
- Physiology
Energy requirements of adults (>19yo)
- BMR = # of kcal needed each day
- Energy needs = BMR x activity factor
- Additional energy needed (pregnant, lactating)
Energy requirements of children & adolescents (<18)
- Based on age, physical activity, & needs for growth
- Increases after age 10 to support body changes
- kcals required per day:
- Boys: 948-3410
- Girls: 865-2503
Energy requirement of infants (0-12 months)
- For growth
- Vary by age, gender
- Energy/nutrient needs met by breastmilk for 1st 6 months
Protein requirements
- Needed daily to replenish continuous depletion
- May vary by age, health status, occupation
Causes of undernutrition
- Inadequate access to food/nutrients
- Improper care of mothers & children
- Limited health services
- Unhealthy environment
Vitamin deficiency disorders
- Scurvy (deficiency of vitamin C)
- Ricketts (deficiency of vitamin D)
- Mental, adrenal disorders (deficiency of B vitamins)
Mineral deficiency disorder
Osteoporosis (deficiency of calcium)
Diet related diseases
- Diabetes
- CHD
- Obesity
- HTN
Underweight
- Low weight for age
- Measure of stunting & wasting
Stunting
- Low height for age
- Indicator of chronic or past growth failure
Wasting
- Low weight for height
- Indicator of short-term nutritional stress
Marasmus
Severe growth failure
- weight <60% for age
- frailty, thinness, wrinkled skin, drawn-in-face, extreme hunger
Kwashiorkor
Severe PEM
- Weight 60−80% for age
- Swelling, dry flaky skin, changes in hair, appetite loss, lethargy
Marasmic kwashiorkor
Most serious form of PEM, combining both marasmus & kwashiorkor
− Weight < 60% for age
Nutritional anemia
- Most common type of anemia
- Affects mainly children < 5yo
- Detected by measuring blood hemoglobin
