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Health Education (HEC101V) > CH3: Nutrients > Flashcards

CH3: Nutrients Flashcards

1
Q

NUTRIENTS (5)

A
  1. Nutrients in food provide energy -> body needs energy to perform voluntary & involuntary activities
  2. 6 types of nutrients:
  3. Carbohydrates, Fats, Proteins give body energy
  4. Vitamins, Minerals, Water regulate body & support body in other ways
  5. Water does not provide energy but most important nutrient & cannot live long without it
  6. Nonessential nutrients – nutrients that body can synthesize itself
  7. Essential nutrients – come from food we ingest
  8. Without essential nutrients body becomes deficient -> children must eat variety of essential nutrients
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2
Q

CARBOHYDRATES (3)

A
  1. Made of carbon, hydrogen & oxygen
  2. Provides fuel for cells in body -> very important for diet
  3. Body converts most to glucose (monosaccharide)
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3
Q

SIMPLE CARBOHYDRATES (2)

A
  1. Monosaccharides – glucose, fructose & galactose
  2. Disaccharides – lactose (milk sugar), maltose & sucrose (table sugar)
    a. Monosaccharides chemically combined
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4
Q

COMPLEX CARBOHYDRATES (1)

A
  1. Polysaccharides – starch (storage form of glucose in plants), glycogen (storage form of glucose in animals) & most fibres
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5
Q

FIBRE (3)

A
  1. indigestible carbohydrates from plants
  2. Helps to eliminate waste products, lower blood cholesterol, regulate blood sugar & prevent certain types of cancer.
  3. Can get fibre from fruit, grains & vegetables
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6
Q

TRIGLYCERIDES (3)

A
  1. Most fat in our diet is in the form of Triglycerides
  2. (glycerol & 3 fatty acids)
    a. 3 fatty acids can be saturated, monounsaturated, polyunsaturated
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7
Q

SATURATED FAT (3)

A
  1. usually solid at room temperature
    a. usually from animal food: meat & milk
    b. Also from tropical oils: coconut
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8
Q

MONO- OR POLYUNSATURATED FAT (3)

A
  1. are liquid at room temperature
    a. Monounsaturated from olive oil
    b. Polyunsaturated from other oils
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9
Q

TRANS FATTY ACIDS (3)

A
  1. from oils that have been chemically changed (process of hydrogenation)
    a. Raises blood cholesterol
    b. From fried foods & processed foods
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10
Q

FUNCTIONS OF LIPIDS/FATS (3)

A
  1. Fats are important because provide body with fatty acids important for vision, immune processes & production of hormones that are needed for a variety of functions.
  2. Storage fat protects vital organs, insulates body from nerve damage & extreme hot & cold temperatures.
  3. Fats provide body with half of body’s energy when sleeping or resting
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11
Q

PROBLEMS WITH LIPIDS/FATS (5)

A
  1. Excess energy stored as fat
  2. Carbohydrates are needed to break down fat into energy or will create ketones -> could be dangerous
  3. Fat contains more calories than any other nutrient
  4. Lead to obesity (contributes to many chronic diseases), high blood cholesterol (contributes to heart attacks & strokes) & cancer
  5. Link between saturated & trans fats & Blood cholesterol
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12
Q

REASONS FOR OBESITY IN CHILDREN & HOW TO HELP THEM (5)

A

OBESITY IN CHILDREN
1. Exposed to commercials that encourage them to eat foods with a lot of fat & sugar
2. Eat lots of snacks that have a lot of fat in them while watching TV
3. Watch a lot of TV leads to physical inactivity – leads to obesity
SUPPORT
1. Need to learn body weight depends on how body takes in calories and burns them
2. To lose weight person must burn more calories than they take in

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13
Q

SYMPTOMS OF EATING DISORDERS (5)

A
  1. Excessive weight loss – 15-25% below recommended weight
  2. Frequent weight fluctuations (usually because of rollercoaster dieting)
  3. Unusual eating habits – taking little bites or moving food around plate
  4. Excuses for not eating with friends & family
  5. Secretive behaviour – in terms of eating & going to bathroom
  6. Excessive use of laxatives or diet pills
  7. Depression or social withdrawal
  8. Excessive exercise
  9. Disruption in menstrual periods
  10. Increased gum disease or dental cavities because of vomiting & malnutrition
  11. Distorted body image
  12. Becoming increasingly vulnerable to fractures
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14
Q

ANOREXIA NERVOSA (2)

A
  1. Person doesn’t eat on purpose because of how she perceives her body image
  2. Still sees herself as fat when dangerously underweight
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15
Q

BULIMIA NERVOSA (4)

A
  1. Binge eats at one time (more than a normal amount of food in short period of time)
  2. person feels out of control (eating more than they want)
  3. makes self vomit, uses laxatives or exercises excessively or doesn’t eat for a while to prevent gaining weight
  4. focus a lot of the way they look
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16
Q

FEMALE ATHLETE TRIAD (5)

A
  1. Girls who do endurance or appearance based athletics are especially at risk of developing this disorder
  2. Identified by disordered eating, amenorrhea (cessation of menstruation) & low bone density
  3. Athletes form dangerous eating patterns to lose weight
  4. Take in little energy & lose body fat
  5. Stop producing oestrogen
  6. Affects menstrual cycle & causes bones to lose calcium
  7. Can more easily injure bones & form osteoporosis
17
Q

FUNCTIONS OF PROTEINS (5)

A
  1. Create tissue
  2. Fix overused tissue
  3. Amino acids in proteins make up hormones such as growth hormones
  4. Partly responsible for regulating fluid balance in body
  5. Used for energy when there is not enough carbohydrates & fats in the body
18
Q

MAIN PURPOSE OF PROTEINS (5)

A
  1. Not used as main source of energy
  2. Used for maintenance, repair & growth of muscle & other tissues
  3. Carbohydrates & Fats are main sources of energy
  4. Can get proteins from grains, legumes, nuts, seeds & vegetables
  5. Children & pregnant women & people infected with viruses, bacteria & other illnesses require more protein
19
Q

FUNCTIONS OF VITAMINS (3)

A
  1. Some help in growth & maintenance by working with enzymes
  2. Some help immune system
  3. Many help regulate energy metabolism & maintenance in most body systems
20
Q

CLASSES OF VITAMINS (4)

A

WATER-SOLUBLE

  1. Include vitamin B & C
  2. Can more easily be removed from body -> less likely to reach toxic levels but can if taken in excess

FAT-SOLUBLE

  1. Include A, D, E & K
  2. Can more easily be stored -> build up quicker -> reach toxic levels
21
Q

FUNCTIONS OF MINERALS (4)

A
  1. Help with muscle contraction & relaxation
  2. Help with water & electrolyte balance
  3. Help with metabolism & growth of body
  4. Help create genetic chemicals such as DNA
22
Q

FUNCTIONS OF WATER (5)

A
  1. digest & absorb nutrients
  2. regulate body temperature
  3. lubricate joints
  4. remove waste products
  5. transport oxygen & nutrients
  6. build & repair cells

Health Education (HEC101V) (15 decks)

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