CH 14: Nutrition Fundamentals Flashcards
What is a double bond?
Double bonds in unsaturated fats cause kinks in fatty acid chain which prevent the molecules from packing closely together to form a solid at room temperature, so such fats are liquid in room temperature (e.g. olive oil). Olive oil has a lower melting point than butter.
Define the two main categories of nutrients.
Macronutrients - these are types of food necessary in large quantities within the diet for support functions and energy production. These are fat, protein, and carbohydrate.
Micronutrients - these are the substances which are not needed in large quantities and are optimal for so many functions of the body. These are vitamins and minerals.
What are catabolism and anabolism?
Catabolism is the breaking down in the body of complex molecules into more simple molecules.
Anabolism is the opposite process, where it is the building up of complex molecules in the body from more simple molecules.
Describe carbohydrate.
Carbs are the primary source of energy for the human body. Once the carbs are digested, they will be processed into glucose, which will then later go on to become energy and be used for the support of various metabolic processes, whether it is physical or mental. The body stores energy in different forms, but glycogen is the primary form. Glycogen is the stored form of glucose found within the liver and muscles.
What are simple carbohydrates?
Simple carbs are simple, short-chained carbs. They are both monosaccharides and disaccharides. Monosaccharides are the simplest sugars, and disaccharides are sugars with two monosaccharides together.
What is the Glycemic Index? What are the categories for foods with this scale?
The glycemic index is a system for ranking foods on a scale from 1 - 100 based upon their effect on blood sugar.
Low GI: 1 - 55
Medium GI: 56 - 69
High GI: 70+
Define Hypoglycemia.
This is a conditional where someone has a lower-than-normal blood glucose level.
What are the intake recommendations for carbohydrates?
For adults, 45-65% of total daily calories. For weight loss, this may drop to between 25 - 40%.
What is the USDA?
USDA stands for the US department of agriculture, and this is a department that manages programs for food, nutrition, agriculture, natural resources, and rural development. They deal with a lot of the recommendations that shape nutrition for the general public.
What is fiber?
This is a form of carbohydrate which is derived from plant-based foods and the body is not able to break this down.
Describe the different forms of fiber.
Soluble fiber is the fiber which dissolves in water and absorbs water from partially digested food. This form of fiber helps to slow the digestion process and regulate blood glucose levels for the body.
Insoluble fiber is fiber that does not dissolve in water, and it will add bulk to stool. This form of fiber works to help the digestive tract with food moving through it.
Prebiotics are fibers which are fermented in the gut. The bacteria used in digestion will use prebiotics as food.
What are the three main defined structures of fats?
Saturated fats - these are solid at a room temperature and have zero double bonds in their molecular makeup. It is thus, saturated with hydrogen atoms.
Unsaturated fats - these are considered to be a good fat and are going to be liquid at room temperature. This category is split into two, and that is why there are three types. Monounsaturated fats are going to have just one double bond in their molecular makeup, and polyunsaturated fats will have more than one double bond.
What are the essential fatty acids?
Essential fatty acids can’t be made within the body, and this means they need to be taken in through the diet. The primary essential fatty acids are:
linoleic acid omega 6 fatty acids
linoleic acid omega 3 fatty acids
others like EPA and DHA.
What are the fat intake recommendations set by the American Heart Association (AHA)?
30-35% of calories
20% for weight loss
15-20% for athletes
What are proteins?
Proteins are made up of combinations of amino acids, which are the building blocks for maintaining tissues. Proteins can be used for energy in the body, but only in times of major need. It will usually occur when the macronutrient intake is insufficient, and during times of starvation.
What are amino acids?
These are the building blocks of protein. They are made up of hydrogen, oxygen, nitrogen, and carbon. 20 of these are required within the human body to properly grow and function.
What are essential amino acids? Know the 9 of them.
Essential amino acids are not created by the body in the right amounts and thus need to be taken in through our diet. There are 20 total essential amino acids. These amino acids are:
- Isoleucine
- Leucine
- Histidine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Explain complete proteins.
Complete proteins are a food source that has all of the essential amino acids within.
Define incomplete proteins.
These are food sources with a lack of one or more of the 9 essential amino acids. it is ideal to be eaten with other forms of protein to compliment and complete the requirements for these essential amino acids.
Know the different forms of protein intake recommendations.
Weight adjusted intake recommendations say that we should take in 0.66 - 0.80 grams per kg of body weight each day. This is fully independent of age, sex, and body comp. They are recommendation set for sedentary people, and the requirements should increase for people needing to replace more protein in the body regularly.
Activity adjusted intake recommendations see an RDA of 0.9 grams per kg of bodyweight or 0.36 grams per pound of body weight. For the promotion of protein growth and strength 1 gram per kg is recommended. For moderate physical activity the recommendation is 1.3 grams per kg. For intense physical activity, 1.6 grams per kg of body weight is recommended. Even consumption up to 2 gams per kg is safe for healthy adults.
How much of the body is made up of water? What are the two divisions of where water is found in the body?
Water makes up around 60% of the total body weight in adults, and around 75% in children. Water is found as intracellular fluid and extracellular fluid. Intracellular fluid is all the water found within the cells of the body and extracellular fluid is all the water found outside of the cells and between different tissues.
How much water should be taken in with each day?
The general recommendations are 91 - 125 fluid ounces or 2.7 - 3.7 liters of water each day. Around 20% of this intake will come from food sources.
List the primary vitamins and what they are needed for?
- Vitamin A is needed for the eyes, bones, immunity, and reproductive function.
- Vitamin D is needed for bone health, blood calcium levels, cell growth, immunity,
and teeth integrity.
- Vitamin E is needed for protecting the cell membranes and other fatty acids from oxidation, protecting the white blood cells, immunity, and overall antioxidant function.
- Vitamin K1 is needed for blood coagulation and bone metabolism.
- Vitamin K1 is needed for bone metabolism, appropriate calcium deposition,
supporting growth and development.
- Vitamin B1, thiamin, is needed to act as an enzyme cofactor for carb and amino acid metabolism.
- Vitamin B2, riboflavin, is needed to act as an enzyme cofactor for carb and fat metabolism.
- Vitamin B3, niacin, is needed for carb and fat metabolism, DNA replication and repair.
- Vitamin B5, pantothenic acid, is needed for assisting with fat and carb metabolism, production of cholesterol, supporting the hair, skin, eyes, liver nervous system, reproductive function, red blood cell production, adrenal gland function, and digestion.
- Vitamin B6, pyridoxine, is needed as a enzyme cofactor for carb and amino acid metabolism and the synthesis of blood cells.
- Vitamin B7, biotin, is needed as an enzyme cofactor for carb, fat, and protein metabolism.
- Vitamin B9, folate, is needed for an enzyme cofactor for amino acid metabolism, synthesis of DNA, and metabolism of homocysteine.
- Vitamin B12, cobalamin, is needed for the formation of blood, function of the nervous system, and as an enzyme cofactor within the metabolization of homocysteine.
- Vitamin C, ascorbic acid, is needed for the synthesis of collagen, function of the immune system, synthesis of hormone, synthesis of neurotransmitters, synthesis of DNA, enhancement of iron absorption, and anti-oxidation.
List the primary minerals and what they are needed for.
- Calcium is needed for bone and tooth health, acid-base balances, nerve impulse transmissions, and muscle contraction.
- Chloride is needed for fluid balance, transmission of nerve impulses, digestive health, and antibacterial.
- Choline is needed for cell membranes and neurotransmitters, liver metabolism, transportation of nutrients, control of homocysteine levels in the fetus during pregnancy.
- Chromium is needed for glucose transport, metabolism of DNA and RNA, and immune function.
- Copper is needed for assisting many enzyme systems, transport of iron, and immune function.
- Fluoride is needed for bone and teeth health.
- Iodine is needed for the synthesis of thyroid hormones, regulation of temperature,
reproductive health, and nervous system health.
- Iron is needed for oxygen transport, hemoglobin, myoglobin and assistance in enzyme systems.
- Magnesium is needed for assisting more than 300 enzyme systems, bone health, muscle contraction, immunity, regulation of blood sugar and blood pressure.
- Manganese is needed for assisting with many enzyme systems and bone and cartilage health.
- Molybdenum is needed to act as an azyme cofactor in carbon, nitrogen, and sulfur cycles, and the metabolization of drugs.
- Phosphorous is needed for fluid balance, bone health, and as a part of ATP.
- Potassium is needed for fluid balance, nerve impulses, and muscle contraction.
- Selenium is needed for carb and fat production, as well as antioxidant and immune function.
- Sodium is needed for fluid balance, acid-base balance, transmission of nerve impulses, and muscle contraction.
- Sulfur is needed for some B-vitamins and amino acids, a balance for acids and bases, and detoxification of the liver.
- Zinc is needed for more than 100 enzyme systems, needed for immune health, growth and sexual maturation, and gene regulation.
How should unhealthy fats, sodium, and alcohol be limited?
Unhealthy fats, like saturated and trans fats, need to be limited to 10 percent of calories each day.
Sodium needs to be taken in with less than 2,300 mg per day. This is the tolerable upper intake level.
Alcohol should be limited to one drink per day for women, and two drinks per day for men. This is a moderate drinking level. Any more will be considered heavy drinking.
Define Keto Diet and Ketosis.
Keto diets are ones that reduce the carb intake to intentionally increase fat metabolism and ketones in the blood.
Ketosis is a metabolic process that happens when the body does not have enough carbs to use as energy. The liver ends up metabolizing fatty acids to make ketones as a replacement source of energy.
What are nutritional limiting factors? List the common ones.
These are the nutritional choices clients make that will halt their progress or stop from seeing progress. These typical factors include:
- Overeating processed foods
- Not eating enough protein
- Not eating enough vegetables
- Eating too much too quickly
- Eating without being hungry
- Not eating when they feel hungry
- Skipping meals
- Consuming too many sugar-sweetened beverages
- Poor sleep and recovery
- Using food to manage emotional stresses
- Lack of basic food preparation skills
What is glycogen?
Glycogen is the stored form of glucose found within the liver and muscles.
