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
What is our bodies fuel of choice?
Carbohydrates
What can carbohydrates be broken down into?
Sugars and complex carbohydrates
What are examples of complex carbohydrates?
Starch, glycogen, and plant fibre
What happens when we break down and digest starch?
When we digest starch, we break down each starch molecule into many glucose molecules. This takes quite a bit of enzyme power, which means the body has to expand a substantial amount of its resources to digest starch.
What is the chemical make up of glycogen?
Glycogen consists of thousands of glucose molecules strung together in a branched chain similar to starch
How is plant fibre different than starch?
Indigestible complex carbohydrates like starch consist of many glucose molecules strung together, however in the case of fiber, they are strong in such a way that we cannot pry them apart with our digestive enzymes
What is soluble fiber
Soluble fibre tends to be softer and more absorbent. This includes all fruit pectin, and some forms of bran like barley, rye oats, as well as some legumes.
What do lipids do for the body?
Lipids tend to repel water. They are slimy and greasy, and they do not taste sweet.
Lipid serve as fuel and building material as well as producing some important regulatory functions
What regulatory functions do Lipids produce?
They are an important source of energy for our body cells
An ideal way to store energy
Provides padding and thermal insulation
The membranes of our body cells consist mostly of lipids
Important for maintaining a healthy nervous system
Used in the manufacturing of hormones
Three classifications of lipids
Triglycerides
Phospholipids
Steroids
Two classifications of triglycerides
Saturated and unsaturated fats
Two classifications of unsaturated fats
Monounsaturated, and polyunsaturated fats
Two classifications of polyunsaturated fats
Omega-3 and omega 6
Most common lipids
Triglycerides. These are the animal fats and vegetable oils we eat.
When we ingest more carbohydrates than we can burn for energy, what happens
The extra carbohydrates are converted into triglycerides and stored as fat in our body
What is the difference in shape between unsaturated and saturated fatty acids and why is it important?
The difference in shape between the two fatty acids is critically important it determines whether the fatty acids form a solid fat or liquid oil. This is because the hydrogen atoms act like a Velcro, which clings to surrounding molecules. The flattened molecule or saturated fats can stack up and stick together, forming a bond, strong enough to form of solid fat. The kinked molecule or unsaturated fats are unable to stick together as firmly thus forming liquid oils.
What makes monounsaturated fats different
They have only one set of double bonded carbons, and as a result, the chain is not too kinked, and therefore will form a thick oil that can easily solidify with relatively small drop in temperature
What makes polyunsaturated fats different?
They have multiple bare spots, resulting in multiple double bonded carbons they are therefore very, and as such produced very thin oils that usually remain liquid in the refrigerator
How are saturated fats more problematic?
Excessive saturated fats in the cell membrane results in stiffening of the membranes, making them less sensitive to insulin thus hindering blood sugar regulation
An increase in dietary saturated fats has been associated with Diabetes
What kind of fats are best for optimal health?
For optimal health, the body needs an ample amount of the thin polyunsaturated oils which gives cell membranes. The high level of fluidity required for optimal health.
What are essential fatty acids
Polyunsaturated fatty acids which are important for our health but cannot be made by the body
Why are essential fatty acids important
Deficiency can result in a variety of issues including skin rashes, brittle nails, developmental problems In children, prostate problems, and reproductive disturbances
2 recognized essential fatty acids (EFAs)
Alpha linolenic acid (omega 3)
Linolenic acid (omega 6)
Omega 3 found In what?
Flax seeds, hemp seeds, chia seeds, sesame seeds, walnuts, some beans, sea vegetation, algae, grass fed meats, egg yolks, and fish oils (modest amounts in some fruits and veggies)
Why is omega 3 important
For controlling inflam, maintaining stable blood sugar, and keeping blood vessels soft and elastic. Inadequate levels of O3 contribute to pain, inflam, cardiovascular problems, and other forms of degeneration
Omega 6 found in what
Veg oils, peanut oils, soy bean oil, corn oil, and safflower oil
Why is omega 6 important
Growth and development (especially in the brain), deficiencies can result in hair loss, poor wound healing, and behavioural problems.
Excess O6 can result in O3 deficiency because it inhibits production of O3 oils.
What are trans fats
Modified unsaturated fats that take on a new chemical makeup. Found in small amounts In whole food sources, but found in large quantities and I. Highly processed foods.
Why are trans fats bad for the body.
High consumption of trans fats has been implicated in elevated cholesterol, CVD, diabetes, cancer, ADD and ADHD
The brain is particularly vulnerable to trans fats. The presence of trans fats in the diet disrupts our Omega-3 metabolic pathways for making DHA and can thus render the brain seriously deficient in this fatty acids.
What are steroids
A class of lipids having a complex ring structure
Most common steroid in the body is cholesterol. It is made by the liver and has 3 major functions.
3 major functions of cholesterol
- Converted into hormones such as cortisol
- Converted into vit D
- Helps to stabilize cell membranes, without it cell membranes would be to fluid and flimsy
2 types of cholesterol (lipid protein complexes)
Low density lipoproteins (LDL) - have a lower protein count and are more likely to accumulate in the arterial walls clogging the arteries
High density lipoproteins (HDL) have a higher protein count, and are more likely to stay safely suspended in the body fluids.
How much of the body weight is proteins
20%
What is protein used for in our body
Our cells can burn protein for energy, but prefer to use it primarily as building material or for making regulatory substances.
What does a protein molecule consist of
Many smaller molecules, called amino acids, strung together. A typical protein molecule consists of 50-300 amino acid molecules strung together.
Structural proteins
Main structural proteins in the body is collagen which is a key ingredient of bone, mm, fibrous CT, skin and blood vessels
Functional proteins
Includes a vast variety of different substances that carry out specific regulatory functions in the body. Among them are enzymes, hormones, and neurotransmitters
What does protein do for our diet
When we eat proteins, our digestive system breaks them down into amino acids. These free amino acids are eventually absorbed into our cells, where the amino acids are reassembled to form our own unique proteins
In order to make proteins and we need
All of the necessary amino acids must be present in the right proportion, some of these can be manufactured in the body.
Essential amino acids are ?
Those which cannot be manufactured, must be ingested from the foods we eat.
What is complete protein
High quality protein, that has all the essential amino acids in proper proportion required by us.
Sources of high quality proteins
Meats, eggs and dairy
Essential amino acids
Phenylalanine
Valine
Thronine
Tryprophan
Methionine
Histidine
Arginine
Leuciene
Non essential amino acids
Alanine
Aspartate
Asparagine
Cysteine
Glutamic acid
Glutamine
Glycine
Proline
Serine
Tyrosine
Inadequate protein (to much or to little)
Not enough - lowered immunity, growth retardation, poor wound healing, irritability, low endurance, and mm weakness
To much - over tax liver, damage kidneys and has been associated with various degenerative diseases, such as osteoporosis, cancer, Alzheimer’s disease and CVD
What are vitamins
A group of nutrients which play a wide variety of regulatory roles such as acting as enzyme helpers
What are water soluble vitamins
B vitamins, and vitamin C, measured in milligrams
Fat soluble vitamins
Vits A, D, E, and K. Measured In international units. Stored in body fat and can be toxic in large amounts
How can vitamins be lost?
All vitamins are vital important to our health and can be lost easily through any sort of processing such as cooking and refining
Vitamins A facts
Benefits the eyes (night vision)
Promotes healthy membranes and skins
Available in 2 forms: retinol and beta carotene
Deficiency symptoms include: night blindness, skin disorders, respiratory infections, loss of appetite
Overdose syndromes: eye disorders, dry skin, altered mucous membranes, loss of appetite
B Vitamin facts
Help cells burn carbs for energy
Important for nervous system, skin, hair, eyes, mouth, mm tone in GI tract and liver integrity
Found in whole grains, brewers yeast, fruits and veggies
Deficiency symptoms: fatigue, depression, lack of mm tone, constipation, gray hair, acne, cracks in corners of the mouth, anemia
Vitamins B 12 is only b vit that is not readily available in commonly available plant foods. It is produced by bacteria that live in the top part of the soil, float in the air and stick to the surface of plants.
B12 is heat sensitive
Vit C facts
Consists of a molecule called ascorbic acid
In almost all fruits and veggies
Functions include: vital in wound healing, regeneration and tissue maintenance, aids in formation of RBCs, strengthens vascular walls, fights infection and viruses, assists adrenal functions, major anti-oxidant
Deficiency syndrome: bruising, bleeding, slow wound healing, CVD, lowered immunity
Vit D facts
More like a hormone then vitamins
Produced by body, UV light triggers conversion of cholesterol into vit D
Functions include: needed for absorption of calcium, bone formation, thyroid function, immune system, brain development in babies, blood sugar regulation.
Deficiency symptoms: Demineralization of bone, poor immune functions, depression.
Vit E facts
Major anti-oxidant
Because it’s fat soluble, it is important in preventing the oxidation of LDL cholesterol
Helps dilate blood vessels, preventing clot formation
Supports reproductive system
Sources include: unrefined veg oils, raw seeds, nuts, soy beans
Vit K facts
Functions include: important in blood clotting, helps with liver functioning, proper utilization of calcium
Deficiency symptoms: poor blood clotting, decreased bone density, greater tendency of calcium to deposit on arterial walls
Manufactured in intestines by the fermentation bacteria
Found in green veggies
Minerals facts
Elements which are nutritionally important in relativity small amounts.
Minerals become ions when ingested. Electrolytes
Involved in mm contraction and relaxation, nerve impulses, digestion, hormone production, water balance, pH, antibody formation.
Calcium facts
Most abundant mineral.
Helps maintain bones and teeth, pH buffer, regulates heart beat, needed for muscle contraction
Found in dairy, dark leafy greens, figs, olives, oranges, sesame seeds, fish with tiny edible bones
Proper absorption requires adequate HCI in the stomach, sunlight for production of vit D and exercise
Deficiency can result in mm cramps, osteoporosis, heart palpitations, insomnia and irritability
Magnesium facts
Needed for carb and protein metabolism, pH regulation, and countering the stim effect of calcium in regards to heart function
Deficiency can result in insomnia, rapid pulse, heart problems, irritability, nervousness, and mm twitches
Found in green veggies, fruits, seeds and nuts
Sodium facts
Functions as pH buffer with potassium and participates in mm contraction and nerve stimulation
Excess causes loss of potassium
Found in greens, seafood, meat, poultry, beets, carrots, and kelp
Potassium facts
Important for regulating water balance, relaxation of heart mm and nerve impulses
Deficiency can result in insomnia, nervousness and irregular heart beat
Found in virtually all fruits and veggies
Phosphorus facts
2nd most abundant mineral
Present in ever cell and is heavily involved in cellular metabolism
Serves as pH buffer
Deficiency results in poor bone and teeth structure, nervousness and irregular breathing
Found in animal products, grains, seeds and nuts
Digestion involves mechanical and chemical digestion…. Explain both
Mechanical- grinding up large chunks of food and mixing it with digestive juices
Chemical- the breakdown of large food molecules into smaller molecules that readily pass through the wall of the alimentary canal and into the blood
Protein digestion
A protein molecule consists of many smaller molecules called amino acids strung together into one or more chains
Chemical digestion of protein involves the breakdown of these chains into individual amino acids through the action of enzymes
Carbohydrates digestion
There are three main forms of carbohydrates: monosaccharides, diaries, and polysaccharides
Digestion of carbohydrates is simple : reduce all the diaries and polysaccharides into monosaccharides, this is done through the action of enzymes
Lipid digestion
Lipid digestion involves the breakdown of triglycerides into glycerol and fatty acids
Since lipids are highly insoluble in water, their digestion is not easy because the molecules tend to clump together and therefore become inaccessible to the enzymes
To make things easier, we have salts that emulsify the lipids, breaking the large clumps of fat into tiny clumps so that the enzymes can get into them more easily
What is the whole food?
A whole food is one in which contains all the nutrients nature puts into it. Any whole food has a wide variety of macro and micro nutrients.
Grain information
Tough outer covering of grain made of course fibre called brand
Inside of the grain is rich and starch grains also have a significant amount of protein. The major protein in grains is called gluten.
Grains have a number of issues to be aware of that necessitate moderation or for some individuals elimination from the diet
Legume facts
Legumes are a good source of macro nutrients, containing significant amounts of protein, carbohydrates, and some lipids. If organically grown also a good source of micronutrients.
Fruit facts
Fruits tend to be rich and simple sugars, vitamins, minerals, and antioxidants. Compared to other foods, it tends to be the lowest fats and proteins.
Have the least toxic residue of all other food groups and often provide carbohydrates, protein, and fat in a pre-digested form
Have a high water, Contant, and are also rich in pectin therefore most fruits are cleansing for the digestive system and the body in general
Vegetable facts
Typically refers to edible roots, stems, and leaves
Leafy green vegetables tend to be rich in minerals and phytonutrients which make them good for alkalizing and cleansing the blood and liver and protecting against ageing and degeneration through their antioxidant action
Yellow or orange vegetables are rich and beta, which converts into vitamin A
Nuts and seed facts
Tend to be high in protein and fats
Many nuts are an excellent source of trace materials
Since nuts and seeds tend to be rich and fats, they are best eaten in moderation
Animal based food facts
Animal products are rich and protein and fat
Protein in animal products is considered to be of high-quality because it closely resembles our own proteins in terms of amino acid profile
Animal-based foods also contains certain critical nutrients that tend to be lacking or more difficult to get implant foods especially DHA, vitamin B, 12, vitamin D, two, selenium and zinc
The fat portion includes substantial amounts of saturated and trans fats
The toxic residue tends to be substantially higher compared to plant-based foods
Animal products are also subject to contamination, which is largely to do with farming practises
Fish facts
Most easily digestible and nutritionally complete of the flesh foods, especially if eaten raw as in sushi
Omega-3 oil and minerals
Mercury content is a major concern
Pork facts
Leaves largest toxic residue of the flesh of foods and can harbour a swarm of parasitic infections most notable trichinosis
Not easy to digest and by cooking at high temps, it becomes even more difficult to digest
Beef facts
Tends to be cleaner than pork because the traditional food of cows is cleaner than the food consumed by pigs
Poultry facts
Tends to be more digestible than beef and has less saturated fat commercially raised. Chicken is loaded with toxic residue, but free range is a better option.
Egg facts
Excellent source of protein, omega-3 oils and fat soluble vitamins
Organic eggs are healthier and less likely to contain antibiotics
Milk facts
Contains protein, sugar, and lipids
Loaded with vitamins and minerals, especially calcium
Protein used to make cheese, fat part used to make butter
What is fermentation?
A process in which the food is partially broken down by bacteria or fungus, produces a wealth of beneficial, byproducts, such as vitamins, amino acids, lactic acid and enzymes
Fermented food facts
Excellent way to get some of the nutrients that are missing in the diet due to the lack of fresh and raw foods
Also increases the digestibility of food that otherwise might be problematic
Examples are sauerkraut, pickles, miso and soy sauce
How to evaluate any diet?
The nutrients to provide calories are carbohydrates fats, and protein
When food scientists and dieticians analyze any diet one of the first items they consider is the ratio of calories provided by the macro nutrients in the diet
How we go off track with our diet
Most individuals go off track by over consuming calories
More specifically, the individual either over consumes carbs or fats or both
The typical modern diet tends to be rich in macro nutrients and efficient, micro nutrients
The result is an increase in weight and decline in health
What does too much carbohydrates look like?
An excess of sugar in the body provides food for yeast and other types of fungi
If carbs flood the bloodstream in concentrations that exceed the bodies ability to move the glucose into cells the result is a spiking of the blood sugar
The body responds by producing high levels of insulin which has been associated with cardiovascular disorder, Alzheimer’s and rapid ageing of the tissues
If excess calories are consumed over the daily requirements, the carbs are converted into fat, which is then transported through the blood
The main source of carbohydrates are grains and starchy vegetables. The individual can easily over consume calories, while being deficient in vitamins, minerals, and phytonutrients.
Too much fat looks like
The main issue was fat is that it doesn’t dissolve in water, ourselves, tissues, and organs require a watery environment, and can essentially get clogged up in the presence of too much fat
Fat saturated, fat and fat contributes to placing the arteries
High levels of fat in the blood are also associated with oxygenation of cells and type two diabetes
Foods are naturally high and fats tend to be high in protein, the toxicity that comes is likely to be accompanied by the toxicity of too much protein
What does too much protein look like?
If the protein consumption is high enough, the amount of ammonia produced by the cells can actually exceed the livers ability to detoxify it, producing nausea
The extra uric acid from a high protein diet can easily form microscopic crystals that produce a constant low-grade irritation of tissues, most notable joints, and kidneys
Can result in gout and kidney stones
Balancing a diet, what should your plate look like?
Half Fruits and vegetables
Quarter grains
Quarter proteins and fats
Water should be our drink of choice
Three types of eating disorders
Anorexia nervosa, binge eating disorder, bulimia nervosa
What is anorexia?
Refusal to maintain a normal bodyweight through dietary restriction
People have an extreme fear of gaining weight or becoming fat and have self-esteem centrally, determined by perception of body shape, and weight
Loss of menstruation often occurs in females and puberty may be delayed
What is binge eating eating disorder?
Involves binge eating without compensatory behaviors, such as purging
Less well-known but most common
What is bulimia?
Eating an excessive amount of food, followed by use of compensatory strategies to get rid of unwanted calories
Perceptions of shape and weight are also core determinants of self-esteem
Signs and problems associated with purging include : Russell sign (calluses on fingers from making self throw up) dental enamel erosion, parotid gland enlargement, bloodshot eyes, muscle wasting, bradycardia, hair loss, electrolyte changes
