Chapter 10: Nutrition Flashcards
What are proteins?
After water, proteins are the most abundant substances in the body.
o Used to repair bone, muscle, skin, and blood cells, and are key elements of antibodies
o Proteins help transport iron, oxygen, and nutrients to all body cells
What is the structure and sources of proteins?
Amino acids are the building blocks of proteins. Nine of the 20 are essential because they must be obtained from food; the other 11 can be produced by the body
Dietary protein that supplies all 9 essential amino acids is known as complete (high-quality) protein
Proteins from plant sources lack one or more amino acids and are known as incomplete proteins
What are carbohydrates?
Supply energy needed to sustain normal daily activity. They are metabolized faster and more efficiently than is protein.
Carbohydrates are converted to glucose
They play an important role in the functioning of the internal organs, the nervous system, and muscles and are the best fuel for endurance athletes.
What are simple Carbohydrates?
Glucose (monosaccharide)-most common form
Fructose (monosaccharide)- fruit sugar
Sucrose (disaccharide)- granulated table sugar
Lactose (disaccharide)- milk sugar
Maltose (disaccharide)- malt sugar
What are complex carbohydrates?
Starches-grains, cereals, and vegetables
o Stored in the body as glycogen
Fiber-“bulk” or “roughage”
What are fats?
Misunderstood but vital group of basic nutrients that do the following
o Maintain healthy skin
o Insulate body organs
o Maintain body temperature
o Promote healthy cell function
o Carry fat-soluble vitamins A,D,E, and K
o Supply a concentrated form of energy
What are triglycerides?
make up 95% of total body fat
o When we consume too many calories from any source, the liver converts the excess into triglycerides, which are stored throughout our bodies
What is cholesterol?
makes up 5% of total body fat
o Can accumulate on the inner walls of arteries and contribute to cardiovascular disease
o Ratio of cholesterol HDL/LDL helps determine risk for heart disease
What are types of dietary fat?
Saturated fats are mainly from animal sources and are solid at room temp
Unsaturated fats generally come from plants and are usually liquid at room temp
Monounsaturated fatty acids (MUFAs) include peanut and olive oils
Polyunsaturated fatty acids (PUFAs) include corn, sunflower, and safflower oil
Both terms refer to the relative number of hydrogen atoms that are missing in a fatty acid chain
MUFAs seem to lower LDL levels and increase HDL levels
What are PUFA’s?
come in two forms:
Omega-3 fatty acids, found in many types of fish
Omega-6 fatty acids, found in corn, soybean, and cottonseed
Two types are essential: Linoleic acid and alpha-linoleic acid
What are vitamins?
Potent, essential, organic compounds
Promote growth and help maintain life and health
Two types
o Fat soluble- absorbed through the intestinal tract with the help of fats. A,D,E and K vitamins are fat soluble and tend to store in the body. Toxic levels can accumulate with regular consumption in excess of upper limits
o Water soluble- dissolve in water. B-complex vitamins and vitamin C are water soluble. These are generally excreted and cause few toxicity problems.
What is vitamin D?
o Formed when skin is exposed to the sun
o Improves bone strength, helps fight infections, lowers blood pressure
What is folate?
One of the essential B vitamins, needed for the production of necessary DNA synthesis in body cells
What are minerals?
Inorganic, indestructible elements that aid the body
o Vitamins cannot be absorbed without minerals
Major minerals are needed in large amounts
o Sodium, calcium, phosphorus, magnesium, potassium, sulfur, and chloride
Trace minerals are needed in small amounts
o Iron, zinc, manganese, copper, and iodine
o Excesses or deficiencies of trace minerals can cause serious problems
What is sodium?
Necessary for regulation of blood and body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions
What is calcium?
Plays a vital role in building strong bones and teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, and fluid balance within cells.
What is a calorie?
a unit of measure that indicates the amount of energy obtained from a particular food
What is a kilocalorie?
1 kilocalorie is equal to 1,000 calories
Strategies for healthful eating?
- Read the labels
2. Food safety
Expand on “Read the Labels”.
Percent daily value (%DV) o Lets you know how a serving of food will contribute to nutrient level in your diet Calories per serving and serving size Other claims include the following: o Nutrient content claims o Structure and function claims o Dietary guidance claims o Qualified health claims o Health claims
Expand of food safety.
Foodborne pathogens sicken over 94 million people, cause 55,961 hospitalizations and 1351 deaths per year
Signs of foodborne illness
o Cramping
o Nausea
o Vomiting
o Diarrhea
Symptoms occur from 30 minutes after eating to several days or weeks later
