Basic Nutrition Flashcards
1
Q
Essential nutrients
A
- Macronutrients (carbs, fats, protein)
- Micronutrients (vitamins, minerals)
- H2O
2
Q
Carbohydrates
A
- Energy giving, composed of sugars
- Accounts for up to 80% of diet
- Quickly absorbed by body
- Sources: cereals, root crops, starchy fruits
3
Q
Fats & Oils
A
- Energy giving
- Not produced by body
- Absorbed more slowly than carbs
- Account for small part of diet
4
Q
Proteins
A
- Body building
- Form structural components of cells
- Produce & maintain tissue/muscle
- Sources: plants, animals
5
Q
Vitamins
A
- 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
6
Q
Minerals
A
- Inorganic compounds not synthesized by body
- Needed in small quantities
- Important for biochemical processes & formation of cells/tissues
- Sources: plants, animals
7
Q
H2O
A
- Main component of body
- Needed for digestion, absorption
- Lost through sweating, excretion, & breathing
- 1,000mL needed each day
8
Q
Energy requirements
A
- Needed to maintain health, growth, & physical activity
- Varies w/ age, gender, activity
9
Q
What are energy requirements based on?
A
- Basal metabolism
- Metabolic response
- Physical activity
- Physiology
10
Q
Energy requirements of adults (>19yo)
A
- BMR = # of kcal needed each day
- Energy needs = BMR x activity factor
- Additional energy needed (pregnant, lactating)
11
Q
Energy requirements of children & adolescents (<18)
A
- 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
12
Q
Energy requirement of infants (0-12 months)
A
- For growth
- Vary by age, gender
- Energy/nutrient needs met by breastmilk for 1st 6 months
13
Q
Protein requirements
A
- Needed daily to replenish continuous depletion
- May vary by age, health status, occupation
14
Q
Causes of undernutrition
A
- Inadequate access to food/nutrients
- Improper care of mothers & children
- Limited health services
- Unhealthy environment
15
Q
Vitamin deficiency disorders
A
- Scurvy (deficiency of vitamin C)
- Ricketts (deficiency of vitamin D)
- Mental, adrenal disorders (deficiency of B vitamins)
