Chapter 5 Flashcards
Essential nutrients
Substances you body needs by eating
- proteins, fats, carbohydrates, vitamins, water, minerals
Nutrition
Science of food and how the body uses it
Micronutrients
- essential nutrients needed in small amounts
- vitamins and minerals
Macronutrients are a part of essential nutrients. What are they?
- essential nutrients needed in large amounts
- carbohydrates
- fats
- proteins
How does your body take in nutrients?
Through digestion - breaking down foods in compounds to be absorbed
the energy in foods is expressed as kilocalories. What are kilocalories?
Energy content in food
- represents the amount of heat needed to raise the temperate of one litre of water by one degree
True or false: alcohol provides energy
True
Of 6 essential nutrients, ony 3 supply energy
Fat, protein, carbohydrates
What are amino acids?
They make up proteins
What are proteins made up of?
Made up of amino acids that contain carbon, hydrogen, oxygen, and nitrogen
When are proteins considered complete? examples?
If they supply all essential amino acids in adequate amounts
- meat, fish, poultry, eggs, milk, cheese
When are proteins considered incomplete?
if they supply amino acids in low amounts
- legumes
What are legumes?
legumes are vegetables such as peas and beans
- rich in fibre and smaller sources of protein
Reccomended amount of protein needed
0.8k of bodyweight
What happens to extra protein in the body?
- synthesized into fat for energy storage
- strains kidneys
Protein rich foods are often
rich in fat as well
fats stored in body represent…
usable energy
two kinds of essential fats (both polyunsaturated)
linoleic acid and alpha linolenic acid
Tryglyceride
glycerol and three fatty acids
Different structures in tryglyceride result in..
different kinds of fats
ex) unsaturated, monounsaturated, polyunsaturated, or saturated
Food fats containing large amounts of saturated fatty acids are usually found in foods like…
red meats, homogenized milk, cheese, hot dogs, and lunch meats
food fats containing large amounts of monounsaturated and polyunsaturated fatty acids usually come from…
plant sources and are liquid at room temperature
Examples of monounsaturated fatty acids
olive oil , canola oil, peanut oils
Examples of polyunsatturated fatty acids
soybean oil, corn oil, cottonseeed oil
When unsaturated vegetable oils undergo the process of hydrogenation, what is created?
a mixture of saturated and unsaturated fatty acids
- also trans fatty acids
trans fatty acids
a type of unsaturated fatty acid produced during hydrogenation
How do saturated and trans fatty acids affect cholesterol?
raise blood levels of LOW DENSITY LIPOPROTEIN (LDL) BAD CHOLESTEROL
- increase risk of heart disease
how do unsaturated fatty acids affect cholesterol?
LOWER LIPOPROTEIN (LDL)
How do monosaturated fatty acids affect cholesterol?
increase levels of High Density Lipoproteins (HDL) GOOD CHOLESTEROL
best way to reduce saturated fat in diet
reduce intake of meat and full fat dairy products
best way to lower trans fat intake
stop eating fat deep fried/ processed foods you fuck
Omega 3 Fatty ACids
polyunsaturated fatty acids commonly found in fish oils
- beneficial to cardiovascular health
- contain alpha linolenic acid
most polyunsaturated fats consumed are..
omega 6 fatty acids
- contain linoleic acid
Carbohydrates are needed in diet to…
supply energy to blood cells
in moments of extreme deprivation, when diet lacks proteins and carbohydrates,
the body catabolizes itself
carbohydrates are divided into two groups
simple and complex
simple carbs
- provide sweetness in foods
- found in fruits
- broken down into glucose
complex carbs
- starches and fibres
Glucose -
simple sugar in the body used as basic fuel
Glucose is stored as ..
glycogen
After a snack, glucose levels …
rise and fall
High Glyemic Index is indicated in foods that….
that have rapid effect on blood glucose levels
most unrefined foods: what kind of energy density do they have? what kind of glycemic index do they have?
low energy density
- low to moderate glycemic index
What does fibre do?
gives ammo to poop and helps our body shit out other things
4 Kinds of Fibres
Dietary Fibre
Functional Fibre
Soluble (viscous) fibre
insoluble fibre
Dietary Fibre
non digestible carbohydrates in plants
Functional Fibre
non digestible carbohydrates from natural sources or synthesized and added to food product or dietary supplement
Soluble (viscous) fibre
fibre that dissolves in water or is broken down by bacteria in large intestine
- delays stomach emptying
insoluble fibre
- doesn’t dissolve in water
- isn’t broken down by large intestine
- prevents constipation
Vitamins definition
small amounts needed in body
- 4 fat soluble
- 9 water soluble
- some act as antioxidants
Antioxidants
lessen breakdown impact from free radicals in body
Excess fat soluble vitamins
stored in body
- bad for your health
excess water soluble vitamins
excreted through urine
lack of minerals in body causes iron deficiency and bone loss seen in..
anemia and osteoporosis
anemia
deficiency in oxygen carrying material in red blood cells
free radicals
- takes electrons from body, cells, genes,
- comes from environment such as sunlight and tobacco
DRIs
Dietary Reference Intakes
- standards for nutrient intake designed to prevent nutritional deficiencies and reduce chronic disease
How do DRIs look at health differently than RNI’s?
DRIs look at role of nutrients in promoting health and preventing chronic diseases
- RNI’s (old method) just look at prevention of nutritional deficiency diseases
Tolerable Upper Intake LEvel
maximum daily intake that is unlikely to cause health problems
to keep risk of heart disease low, most fats in diets should come from sources of…
unsaturated fats
Vegans
eat only plant foods
Lacto vegetarians
eat plant foods and dairy products
lacto ovo vegetarians
eat plant foods and dairy products and eggs
Omega 6 Fatty Acids
type of poly unsaturated fatty acid
- contain linoleic acid
