Basics of nutrition Flashcards
what is nutrition
the process of taking food and using it for growth, metabolism and repair
what are macronutrients
- needed daily in large amounts
- provides energy
-measured in grams (gms)
what are the 3 different types of macronutrients
- carbs
-proteins
-fats
all carry different roles and provide different amount of energy
what are carbohydrates
- fuel the body
- made up of sugar molecules called saccharides
what are saccharides made up off
- hydrogen
-carbon
-oxygen
what are carbs broken into
glucose- is the blood sugar and the main source of energy for your cells tissue and organs
what is the formula for glucose
C6 H12 O6 (numbers at the bottom)
what are the different type of saccerides
monosaccharides
Disaccharides
oligosaccharides
Polysaccharides
what are the simple carbs
monosaccharides
Disaccharides
what are monosaccharides
- contains one sugar
-contains the same ratio of C,H,O but in different arrangements - can be absorbed in the small intestine and enter the blood fast
-They can also contribute to spikes in your blood sugar
what are the three sugars
Glucose, fructose, Galactose
expand on glucose
it is sourced from complex carbohydrates and some in fruits veggies and honey- added as additive in processed foods
expand on fructose
naturally found in fruit, veggies and honey and sucrose(sweets)
expand on galactose
from lactose found in milk and dairy products
what are disaccharides
It contains of two monosaccharides linked together
Its too large to be absorbed in the small intestine, so it must be broken down into monosaccharides using specific enzymes
What are the different disaccharides?
Sucrose
Lactose
maltose
What is the combination of monosaccharides in sucrose?
Glucose and fructose
What is the combination of monosaccharides in lactose?
Glucose and galactose
What is the combination of monosaccharides in maltose?
Glucose and glucose
What is the source of sucrose?
It is naturally found in sugar, brown or cane (table sugar)
What is the source of lactose?
It is naturally found in milk and dairy products
What is the source of maltose?
Breakfast cereals, seeds and beer
What is the enzyme to break down sucrose?
sucrase
What is the enzyme to break down lactose
lactase
What is the enzyme to break down maltose?
maltase
What are the different types of polysaccharides?
Glycogen, starch, cellulose
Where is glycogen found?
animals, stored in the liver and muscles
where is starch found?
plant- grains, veggies and seeds
where is cellulose found?
plants-cell walls
what is the structure of glycogen?
glucose molecules bonded together
what is the structure of starch?
glucose molecules bonded together
what is the structure of cellulose?
glucose molecules bonded together
what is the function of glycogen?
energy storge from animal- can be broken into enzymes to release glucose for energy
what is the function of starch?
energy storage for plants can be broken by enzymes to release glucose for energy
what is the function of cellulose?
structural component of plant cells- provides shape and protection. humans can’t digest cellulose and uses glucose for energy
what is the difference between glycogen and starch compared to cellulose
- glycogen and starch stare energy
- cellulose has structural functions- is part of the cell wall
- glycogen and starch consist of branching chains of sugar molecules, easier to break down
-cellulose consist of parallel arrays of sugar molecules
where is dietary fibres found
plant based products
Eg, cell walls, skin, seeds, stems of fruit veg legumes and grains
what is dietary fibers made from
glucose molecules bonded together
can humans digest fibre
no, huamns font have the enzymes to
what are the characteristics of soluble fibre
-Dissolves in water- gel like substance, expands retains water
- not digested
-fermented into good bacteria
what are the benefits of soluble fibre dissolves in water, into a gel like substance’ this substance expands as it also retains water
Benefit- it takes up space in the stomach so we feel fuller longer - it can also prevent overeating and minimise risk of weight gain
What are the characteristics of insoluble fibre
- does not dissolve in water
- no energy gain
- softens stool
What is the benefit of → Does not dissolve in water- no gel like substance
Benefit- takes space in the stomach so we feel fuller
What are the steps of starch breaking down?
Starch → glucose chain →maltose → glucose
What is the recommended dietary intake
-45-65% of your daily intake of kj should be from crabs
-Only 10-15% of daily carbs should come from simple sugars
-Dietary fibre= 25gm for women daily and 30gm for men daily
What is the primary function of carbs
There primary function is to provide energy to the body
What the the functions of carbohydrates
- Provision of energy (1. Primary fuel for the brain and nervous system. 2. Energy for the cellular process and energy requiring activities)
-Storage of energy (glycogen and fat)
-Supply dietary fibre to regulate bowels movements and slow digestion
-Structural components of a cell
-Protects protein being used for energy
-Prevents headaches and fatigue
What happens when you start to have too many carbohydrates
- Stored as fat- obesity
- Contribute to type 2 diabetes, hypertension, cardiovascular disease
-Contribute to dental caries (decay)
-Bacteria ferment sugar →produced acid → erode enamel
What happens when you don’t get enough carbs
-Lethargy, fatigue, weakness, etc.
-Revert to use of protein for energy- can reduce muscle mass
-Revert to use of fat (kentones) for energy (esp brain)
What are the functions of carbohydrates
- They are immediate energy source providing 16.7 kj;
- They are the primary fuel for the brain and prevents headaches and fatigue
-They can be stored as glycogen for times when the body is carbohydrate deficient
-They slow digestion
Sucrose breaks down into
glucose and fructose
lactose breaks down into
glucose and galactose
starch breaks down into
glucose chain then maltose then glucose
What are proteins vital for
Proteins are vital for the components of our cells- approximately 42 million proteins contribute to cellular functions
What are proteins made up of
- Proteins are made up of structural units called amino acids compromising of carbon, hydrogen, oxygen and nitrogen
-There are 20 different amino acids that make up proteins- each on with its own unique sequence of amino acids
Nine amino acids=
Essential- these cannot be made by the body and must be consumer through the diet
Eleven amino acids=
Non essential- these can be made by the body
What are the two classifications for proteins
Complete proteins
- Contains all nine essential amino acids
Incomplete proteins
- Lacks one or more of the essential amino acids
How are proteins classified
Based on the types of amino acids the contain
What are complementary proteins?
Combination of two or more incomplete proteins eaten together → complete proteins
Where can you find proteins in animals
Meat, small goods, seafood, dairy products and eggs
Animals have what type of protein
Complete proteins
What is the bioavailability of animal products
The bioavailability is high (90-99%) of proteins eaten is digested, absorbed and makes amino acids available for use in cells
Where can you find proteins in plants?
Soy, grains, fruits, veggies, legumes, nuts and seeds
Plants have what type of proteins?
Incomplete proteins
Why is our body tired when we are carbohydrate deficient
Because our brains primarily use glucose for its energy needs and it cannot store glucose. If anyone is carbohydrate deficient their blood glucose levels will be low and there will be low glucose supply to the brain. This results in a lack of energy for the brain, resulting in the person feeling tired.
What is the bioavailability of plant products
Its lower (70-90%) of proteins eaten is digested, absorbed and makes amino acids available for use in cells.
How much % does protein make up of the body make?
18%
What is the recommended daily intake of kj from proteins?
10-15%
Proteins have several structural layers, what are they?
The type, number and order of amino acids contained in a chain
The way this chain folds and forms a specific shape
What are the different types of proteins
Enzymes
Hormones
Antibodies
Haemoglobin
Histones
Fibrinogen- thrombin
Actin- myosin
What are the different types of proteins
Enzymes
Hormones
Antibodies
Haemoglobin
Histones
Fibrinogen- thrombin
Actin- myosin
What is the role of enzymes
To speed up chemical reactions- metabolism
What is the role of hormones
Regulation of the body’s processes and communication
What is the role of antibody
Protection agonist disease- immunity
What is the role of haemoglobin
Transport of oxygen
What is the role of histones
Chromosome structure
What is the role of fibrinogen- thrombin
Blood clotting
Actin- myosin
movement - muscles contraction
What happens when you have too much protein?
- Excess amino acids→glucose→fat - obesity
-Animal protein is high in saturated fat→ high cholesterol and cardiovascular disease
-Dehydration and stress on liver and kidney- removal of waste from protein
-Can inhibit calcium absorption →osteoporosis
What happens when you don’t have enough proteins?
-Limited growth- high and weight
-Muscle atrophy
-Increased risk of bone fractures
-Reduced immune system
-Anaemia
-Lack of devt. In nails, skin and hair
-Amenorrhea- female
What happens when your body eats proteins?
Your body breaks down the proteins, breaking them down into amino acids
What happens after the amino acids are created
they are then transported into cells so they can be used to make new proteins
Why does our body need amino acids
For growth, maintenance and repair
Why are the amino acids transported into the cells to make new proteins?
Because when new cells are needed to be produced they require proteins as part of their structure, in order for the body to grow and develop
What are enzymes
-They are catalysts (speed up) chemical reactions in the body
-They have a specific shape to perform their role
-They are essential to perform different chemical reactions
What is an example of what enzymes do in the body?
They are needed to synthesise any non-essential amino acids that the body might be low in
What are hormones (protein)
- The body has trillion of cells, they need to be able to communicate with each other and a way they are able to do so is synthesis specific protein hormones
-Hormones are released into the blood and travel through the circulatory system to cells that have complementary receptors
-When the hormones reach each other they bind and the message i communicate
Example of how hormones work
When insulin is released from the pancreas in response to detecting an increase of blood glucose levels, the hormone travels through the blood to the liver and muscle cells resulting in glucose entering the muscle/liver and lowering blood glucose levels down.
What are antibodies
-When a disease-causing microorganism enters our body, it is detected by special white blood cells
-How activates a serices of events that result in figgrtrny ehir bloof cells (b-cells) synthesis and deploy antibodies.
-They are blood proteins
-Antigens are unique to each pathogen and these antibodies bind to them, slowing down the spread of pathogens, creating lumps to allow white blood cells to engulf them.
What are Haemoglobin
-Its a protein that makes up red blood cells
Oxygen binds to haemoglobin so the red blood cells can deliver oxygen to body cells to create energy
Red blood cells do not contain a nucleus so they can consist of more haemoglobin to carry more oxygen
What are histones
-Proteins also play a structural role
-Example is chromosomes in each cell that consists of a double helix DNA molecule that is tightly wrapped around histone proteins.
-This give DNA stability and protection
How are proteins used for blood clotting
-When a blood vessel is damaged the blood within the vessel escapes (known as bleeding)
-It’s important for the damaged blood vessels to be health to prevent severe blood loss and bleeding out
-This process involves proteins called ‘blood clotting factors’
-They create long strands of protein to form a net that trans more cells and prevent blood loss
What happens if there is an insufficient supply of carbohydrates?
Proteins are then used as a secondary energy source
This is because proteins contain roughly the same amount of energy as carbohydrates
What happens if there is an insufficient supply of carbohydrates?
Proteins are then used as a secondary energy source
This is because proteins contain roughly the same amount of energy as carbohydrates
How are amino acids from proteins used when the body has insufficient supply of carbohydrates?
Amino acids can be converted to glucose through a process called gluconeogenesis. This glucose can be used by the brain and other organs
How much energy does proteins contain
26.7kj/g
How are proteins used to transport fats
-Proteins allow safe travel of fats through the blood.
-They deliver them into cells for cellular use
-If fats were to travel through the blood vessels without protein transport, there is an increased risk that they could stick it imperfections in the internal lining of the blood vessels
What is the difference between the essential amino acids present in plan based sources like wheat compared to animal products like beef?
Animal sources of protein like beef generally contain all nine essentiaL amino acids and are called complete proteins. Not all plant based sources contain all nine essential amino acids, these are called incomplete proteins.
Explain why someone who is protein deficient is more prone to pathogenic infections
-If someone is protein deficient they don’t have enough protein to maintain all bodily functions
-There immune system could become impaired and less which blood cells are produced
-They will produce less antibodies (proteins made by white blood cells)to fight foreign disease-causing microorganisms
What are lipids made of
Carbon, hydrogen and oxygen
What are the two different types of lipids
Fats- solid at room temperature, sourced from animals, saturated
Oils- liquid at room temperature, sourced from plants, unsaturated
What does the lipid family consist of
Triglycerides
Phospholipids
Steroids and waxes
What percentage of fats and oil consumed are triglycerides?
95% of fats and oils consumed are triglycerides?
What is the structure of triglycerides
structure= Glycerol - fatty acids x3
How many fatty acids are a part of triglycerides?
3, but type and number of fatty acids can differ and can determine physical properties
How many carbon atoms do fatty acid chains contain?
Fatty acid chains generally contain an even number of carbon atom, 4-24, with most of the foods we eat contain fatty acid chains with 18 carbon atoms
Fatty acids can be?
- Saturated- contain no carbon= carbon double bonds
- Unsaturated- contain one (mono) or more (poly) carbon= carbon double bonds
what type of fatty acid is this?
HHHH
-C-C-C-C-
HHHH
Saturated fats, this is because the alkyl chain does not contain any double bonds
what type of fatty acid is this?
HH HH
-C-C=C-C-
H H
In monounsaturated fatty acid, there is one double bond in the alkyl chain
What type of fatty acid is this?
HH HHH HH -C-C-=C-C-C=C-C_ H H H
Polyunsaturated fatty acid, there are two or more double bonds in the alkyl chain
How are triglycerides (trans fatty acids) made?
They are made from artificially made fats from a process called hydrogenation. This process include:
- Converting unsalted into saturated fats
- Oils and liquids fats become firmer and are spreadable (eg: peanut butter)
How healthy are trans fats?
They are known to be more unhealthy than saturated fats because they increase bad cholesterol and decrease ‘good’ cholesterol and increases risk of cardio-vasular disease
Where is it commonly found?
Margarine, hydrogenated oils (baked goods) butter, some naturally in milk and meat
Triglycerides- essential fatty acids are…
Are fatty acids the body cannot make and must be obtained in our diet
What are traits of Linoleic acid (Omega-6 fatty acids)
-Main omega-6 fatty acid
-Polyunsaturated
-Body has no enzymes to make LA but has enzymes to convert it to other Omega-6 fatty acids that the body need
What does LA mean?
Linoleic acid
Where is Linoleic acid commonly found?
It is commonly found in sunflower and safflower oil. Other omega-6 sources are soybean, walnuts and more
What does EPA stand for?
eicosapentaenoic acid
What does DHA stand for?
docosahexaenoic acid
Where is ALA normally found?
It is commonly found in walnuts, flaxseeds, chia seeds and EPA
What does ALA stand for?
Alpha linoleic acid
Where is docosahexaenoic acid normally found?
They are commonly found in fatty fish and fish oil
What is the role of myelin sheath?
It creates efficient communication
How are fats classified?
Most foods consist of mixture of saturated and unsaturated fatty acids ( mono and poly)- are classified based on the one in the highest proposition
What are saturated fats?
It is the highest proportion of total fat content in the food (eg:meat, coconut and palm oil, dairy and lard)
What is mono-unsaturated fat?
The highest proportion of total fat content in the food in mono-unsaturated fat (eg: oil avocados and nuts)
What is poly-unsaturated fat?
The highest proportion of total fat content in the food is poly-unsaturated fat (Eg: soybean, seeds, nuts, oily fish )
What are the functions of lipids?
-Provides energy- 37kj/gm
Triglycerides → lipoproteins → cellular processes
Triglycerides → fat cells → adipose tissue
-Absorption of fat-soluble vitamins- A, D,E and K
-Provide insulation (subcutaneous fat) and protection of organs (visceral fats)
-Cellular structure- phospholipids in the cell membrane
-Taste and satiety (feel full)
What is cholesterol?
Chemical compound called a sterol (waxy/fat-like)
Where does the av, adult male cholesterol
An average adult makes their own cholesterol in the liver
How does cholesterol help the body?
Increase fluidity of cell membrane- assists movement of materials
Assists production of vitamin D
Where can you gain more cholesterol?
Through your eating habits, this can be mainly obtained through animal based products
Where is cholesterol stored?
Most cholesterol is stored in body cells, some circulates in the blood with chemical transporters called Lipoproteins
What happens when you have low density lipoproteins?
-Bad cholesterol
-Elevated level of LDL → cholesterol builds up on blood vessels and can narrow arteries
-→ can increase blood pressure and possibility if blockage and C-V diseases (heart attack and stroke)
What does LDL stand for?
low density lipoproteins
What helps increase LDL?
Eating trans and saturated fats increases it
What happens when you have high density lipoproteins?
-good cholesterol
-Consist of less cholesterol and they collect cholesterol from body cells and return it to the liver
-→ less cholesterol in blood vessels so less risk of C-V disease
What helps increase HDL?
Eating omega-3 fatty acids
What does HDL stand for
high density lipoproteins
How much of our daily kj is from lipids?
20-35%
How much of the total lipid intake should be from saturated?
10%
What do lipids do in our diet to help us?
Minimise trans fat consumption
How are lipids classified?
They are classified by their nutrition facts to determine their classification of fat in food
What happens when you eat too many lipids
- Weight gain
-Increase risk of lifestyle diseases…- obesity
- type 2 diabetes
- C-V diseases
- toxic level of fat (fat soluble ) vitamins
What happens when you eat too many lipids
- Weight gain
-Increase risk of lifestyle diseases…- obesity
- type 2 diabetes
- C-V diseases
- toxic level of fat (fat soluble ) vitamins
What happens when you have not enough lipids?
-Use stored triglycerides for energy- weight loss
-Less insulation - feel cold
-Deficiency in one or more fat soluble vitamins
What are EPA and DHA important for?
They are important in the development of the cognitive (brain) and visual(eye) function.
If only 10% conversion from the ALA into EPA or DHA, how do we gain them?
Most Australians do have an insufficient take to these omega-3 fatty acids. EPA and DHA have to be consumed directly from fatty fish.
What does EPA stand for?
Eicosapentaenoic acid
What is a type of lipid that contributes to cellular structure?
phospholipids
How do phospholipids differ from triglycerides?
They only contain two fatty acid chains compared to the three from triglycerides
How many fatty acid chains do triglycerides contain?
Three
How do phish]pholipids help the cell membrane?
The cell membrane consists of a double layer of phospholipids and serves as a semipermeable barrier that controls the movement of substances in and out of the cell.
What are cholesterols embedded with
Cholesterol is important for the cell membrane fluidity, cholesterol is embedded within the phospholipid bi-layer and increases fluidity if the membrane. Making movement of substance across the membrane more efficient.
What are some methods to cut out fats in your diet?
-Cutting the fat trims off meat
-Consuming reduced fat products
-Avoid deep frying food
-Eat extra lean meats
-Avoid cream and cheese based sources
-Eat more fish that contain Omega-3 fats instead of red meat
Describe two reasons people are concerned about eating fats and oils?
-Weight gains
-Getting cardiovascular diseases
Describe two reasons why a low fat diet is not recommended?
Essential nutrient deficiencies: fats are essential nutrients for our body
Unsustainable: low fat diets are hard to sustain over long periods of times
Why are types of fats recommended for people consuming a low fat diet?
-Monounsaturated: healthy fats- help reduce risk of heart diseases
-Polyunsaturated fats: healthy fats- help brain health and contains Omega 3 and 6 fatty acids
What are three ways someone could reduce bad fats in their diets?
-Choose leaner protein sources (high in saturated and trans fats)
-Limit highly processed foods (high in saturated and trans fats)
-Choose healthier cooking methods
What are trans fats and why are they recommended to avoid?
-Artificially produced through a process called hydrogenation
-They have been linked to negative health outcomes (can increase bad LDL’s)
-Higher risk of CV diseases, stroke, heart disease
-Avoid by limiting packaged goods
What are two courses of trans fats?
Processed foods
Fried foods
What are two functions of lipids in the body?
-Energy storage- when more calories are consumed when they are not needed, they are stored as triglycerides and used when needed
-Structural components- key in forming the structural components of cell membrane
What elements do carbs and triglycerides consist of?
Carbon, hydrogen and oxygen. They do not contain nitrogen like proteins does
Animal fats are generally…?
Solid at roo temp because they are saturated fats; where as oils are unsaturated fats found in plant products and liquid at room temp
how are lipids linked to CVD
High levels of LDL cholesterol and triglycerides, and low levels of HDL cholesterol are linked to heart disease. High levels of LDL cholesterol, often called the “bad” cholesterol, are associated with heart disease. LDL cholesterol can stick to artery walls causing the formation of blockages or plaques.
what are complementary proteins
when you combine them, you get all of the essential amino acids.
examples are
- grains and legume
- nuts and seeds
how is carbs linked to type 2 diabetes
To avoid blood sugar spikes, it helps to eat a consistent amount of carbs at meals throughout the day, rather than all at once. and not too much simple sugars at once
functions of vitamins
They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
functions of minerals
Minerals are responsible for
- maintaining electrolyte balance
- strengthening teeth and bones,
- boost energy levels
- muscle contractions
- trigger immunity
- supports the nervous system
- thyroid functions.
sources of minerals
meat.
cereals.
fish.
milk and dairy foods.
fruit and vegetables.
nuts.
mineral deficiencys
vitamin A
Iron deficiency
iodine
what happens if you consume too much minerals
if you consume too much zinc, iron, chromium and selenium can be raised to toxic levels in the body.
what are vitamin deficiency
anemia- lack of healthy red blood cells caused by lower than usual amounts of vitamin B-12 and folate.
