Chapter 5 Nutrition

Question 1

What is the role of Carbohydrates in diet?

Answer 1

• our body’s main energy source
• fuels the CNS (brain)
• metabolic primer: fat burns into a carbohydrate flame
• excess carbs are converted and stored as fats

Question 2

metabolic primer

Answer 2

fat burns into a carbohydrate flame for energy
carbs must be present in order for your body to burn fats as an energy source

Question 3

3 types of carbs

Answer 3

monosaccharides - one molecule of sugar
disaccharides - 2 molecules of sugar bonded together
polysaccharides - many sugar molecules. (cabs) make up 45% calorie intake a day

Question 4

2 types of fibres

Answer 4

a fibre is a part of a plant that is not digested. they help us digest our food
1. soluble - lowers cholesterol absorption
2. insoluble - good for colon health

Question 5

what is your glycemic index?

Answer 5

an indicator to rank the speed of how foods raise blood sugar levels.
ex. candy and pop have high glycemic indexes, bread and pasta don’t

Question 6

carbs and physical activity

Answer 6

carbs are fuel to produce energy
4 calories/g
recommended 4-11 grams/day

Question 7

What is the role of proteins in our diet?

Answer 7

• building blocks. necessary for development and repair
• builds muscle
• proteins aid with the transport of iron and oxygen
• provides 4 calories/grams
• excess proteins are stored as fats
• it is a last resources for our body to use protein as energy
• should make up 10-35% of our diet

Question 8

Amino Acids

Answer 8

We have 20 different amino acids in our body, 9 essential ones from our diet.

recommended intake: 0.8 g/kg per body weight

Question 9

types of proteins

Answer 9

Complete: they contain the 9 essential amino acids
Incomplete: lacks the essential amino acids, have to combine to get daily intake

Mutual supplementation: when 2 incomplete proteins are combined

Question 10

What is the role of fats in our diet?

Answer 10

• skincare, cell functions, preserve core temperature
• make foods taste better
• they carry fat-soluble vitamins A,D,E & K
• energy source after carbohydrates.
• 35% of our diet
• fats are also stored in the blood as excess fat
• provides 9 calories / g

Question 11

Types of fats in the body

Answer 11

Triglycerides - 95% of fats in the body
cholesterol - a type of fat in the blood, can build up and block arteries

Question 12

What are HDL’s and LDL’s?

Answer 12

a type of fat in the body

High Density Lipoprotein - transports fat in the blood, prevents heart attacks

Low Density Lipoprotein - puts cholesterol in the cells of the body, increase risk of heart attacks

Question 13

Saturated & Unsaturated fats

Answer 13

Saturated: can’t hold any more Hydrogen, comes from animal sources, solid at room temperature

Unsaturated: missing Hydrogen, comes from plants, liquid at room temperature,

man-made fats: partially hydrogenated fats that are semisolid at room temperature. Elevates LDL and lowers HDL (butter, oils, grease)

Question 14

Essential Fatty Acids

Answer 14

Must be ingested, can’t be synthesized

omega 6 (fish oil) & omega 3 (plant oil)
4:1 ratio

Question 15

what is a recommended nutrient intake?

Answer 15

Carbohydrates: 45-65%
Proteins 10-35%
Fats 25-35%

Question 16

what is the role of vitamins in our diet?

Answer 16

• they are organic substances
• regulates growth, metabolism and reproduction
• helps perform body functions: immune system response and mental alertness

Question 17

solubility of vitamins

Answer 17

Fat-soluble: A, E, D, K
water-soluble: B, C

Hypervitaminosis- taking too many of the wrong kind of vitamins

Question 18

Vitamin C

Answer 18

vitamin C helps with Collagen synthesis, strenghts your bones and teeth, boosts your immune system and helps your body absorb iron
found in citrus fruits

Question 19

Vitamin D

Answer 19

It can be produced in the body, mineralization of bones and teeth, it reduces the risk of cancer

if you don’t get enough, you can get symptoms of depression.

comes from milk, butter, cheese, eggs, fish oils

Question 20

what are Antioxidants?
what are phytochemicals?

Answer 20

vitamins that prevent cells from damage. E, C & A
phytochemicals help protect the body from chronic diseases.

Question 21

What is the role of minerals in our diet?

Answer 21

• unlike vitamins, they are inorganic elements that don’t contain carbon
• we need minerals in small amounts
  -regulates body functions

Major: calcium, Potassium, sodium
Trace: Iron, Zinc, Iodine

Question 22

Sodium

Answer 22

Salt!
helps with fluid balance, muscle contractions and nerve transmissions in the NS

Recommended daily intake: 1500-2300 mg/day

Question 23

Potassium

Answer 23

fluid balance, nerve impluses, muscle activity

bananas, avacados, legumes

Question 24

Iron

Answer 24

• helps transport oxygen
• heme iron: animal sources
• non-heme iron: plant sources

Recommended intake:
men: 8mg/day
women: 18 mg/day (need more to replace lost iron due to menstruation)

comes from meats, beans, dark leafy greens

Question 25

Calcium

Answer 25

component of bones & teeth
nerve transmissions
helps build scabs through blood clotting

recomended intake: 1000 mg/ day

comes from orange juice, bread, green vegtables

Question 26

Water!

Answer 26

it is necessary
we need 2-4 L every day
our bodies are made up of 50-60% water
aids with temperature control, digestion, water removal
replaces sweat when exercising

Question 27

Water balance in the Body

Answer 27

we get water from 60% beverages, 30% moist food and 10% metabolism

Question 28

water removal in the body

Answer 28

we get rid of water 60% urine, 28% insensible losses, 8 % sweating, 4% poop

Question 29

what should our diet look like?

Answer 29

based on the Canadian food guide, 50% fruits and veggies, 25% carbs, 25% protein

we should reduce our intake of salt, fat, alcohol and caffeine

make sure we are eating lots of leafy green vegetables, orange fruits, lean poultry, fish, legumes