Becca nutrition Flashcards
What is a nutrient
The chemicals that the body extracts from food to promote life
How can nutrients be used
3 ways
Burned as fuel
Used as building material
Provide regulatory functions
What are whole foods
Any food that contains all the nutrients provided by nature
How is energy measured?
In calories
How is food, energy measured and what’s the measurements?
Food energy is measured in kilocalories.
1000 cal equals one kilocalorie
Why are macro nutrients needed?
They are needed in larger amounts as they are typically burned for energy and to a lesser extent as building material
Why are micro nutrients needed?
Micro nutrients are needed in smaller amounts because they are typically used for their regulatory functions
What is a calorie?
A calorie is the energy released in a chemical reaction
What happens when there is excess consumption of energy, yielding nutrients
They are converted to fat and stored in the body
What are antioxidants?
Chemicals which neutralize free radicals in the body
What are free radicals?
Free radicals are highly reactive molecules that can damage delicate proteins lipids, and even our genetic material. They can cause ageing and degeneration arthritis hardening of arteries, loss of hair, cardiovascular disease, cancer, and wrinkles.
What foods have the highest source of antioxidants?
Prunes, raisins, blueberries, blackberries, kale, strawberries, spinach, raspberries, brussels sprouts, alfalfa, sprouts, plums, broccoli, beets, oranges, red grapes, bell peppers, kiwis, cherries, and pink grapefruit
What are enzymes?
Proteins that speed up the chemical reactions of the body
How can we benefit from food derived enzymes?
Food enzymes are quickly destroyed when heated above 115°F, which means I in order to benefit from food derived enzymes they must be consumed raw
Foods that contain natural enzymes
Pineapple, papayas, mangoes, honey, bananas, avocados, sauerkraut, kimchi, kiwi, and ginger
What are hormones?
Chemicals which play important regulatory roles in the body
What are hormones made of?
Typically made of proteins amino acids or fats
How do hormones have an effect on how the body develops and works?
Hormones often, influence gene expression, which intern determines which enzymes are made. The body manufactures all of its own hormones, but the overall diet can have a profound effect on hormonal levels.
What is metabolism?
The sum of all the chemical reactions in the living organism
Chemical reactions in the body fall into two categories, what are they?
Anabolism refers to the building of molecules
Catabolism refers to the breaking down of molecules
How is metabolism regulated?
Metabolism is regulated, largely by the enzymes and hormones produced in the body, as well as the many regulatory nutrients such as ingested, vitamins, and minerals
What does water do for our body?
Water is a solvent that allows the body to extract nutrients from food. Water carries those nutrients through the walls of the digestive tract into the blood and into our cells
How do you estimate how much water and individual needs each day?
To estimate the amount of water and individual needs take his or her weight and divide by two this gives you the ounces of water required each day
When is the best time to drink water?
It is best to drink water more in the earlier part of the day as this is when the body is most actively involved in cleansing and elimination.
While eating water should be minimized as it dilutes the digestive juices and temp us to eat faster and less leading to indigestion and Gas