Chapter 5 - nutrition basics Flashcards
Fact or Fiction: There is no evidence to support the efficacy of a detox diet or cleanse if the person has normal kidney and liver function.
Answer: True – your kidney and liver are already cleansing if it is already healthy. In addition to this, it is impossible to sweat out toxins because you would be dead if toxins were in the blood.
Fact or Fiction: A high protein diet (> 1.2 g/kg/day) will lead to kidney and liver failure?
Answer: Fiction – There is zero evidence. Protein is filtered out through urine and secreted through time.
It is crucial to stick to evidence-based research.
Fact or Fiction: Carbohydrates are the main cause of obesity in the world?
Answer: Fiction – Its about how you utilize those carbs. Weight gain is about energy balance – eating more than you are burning (cals in VS. cals out)
Fact or Fiction: Carbohydrates are primarily stored as glycogen in skeletal muscle and the liver?
Fact: We only store in two areas. Carbs produce vast amounts of energy very quickly. During high intensity exercise, carbs are our main source of energy. Those who weight train have the luxury of eating more carbs as the glycogen is stored and then utilized more efficiently.
Why should Canadians eat more vegetables and fruits for a healthier diet?
they are packed with essential nutrients that are good for the body. They contain fiber for digestion and antioxidants that help protect against diseases.
What health problems can highly processed and chemically-based foods cause?
an increased risk of conditions like cancer, due to the artificial additives and preservatives they contain.
Is it okay to eat fruits despite the sugar (fructose) they have?
Yes, it’s fine to eat fruits because the sugar (fructose) in them is natural and comes with fiber and other nutrients. This makes it a healthier choice compared to added sugars like high-fructose corn syrup.
Why is dietary fiber in fruits important for digestion?
helps keep your digestion on track. It comes in two forms, soluble and insoluble, and helps with regular bowel movements, prevents constipation, and keeps you feeling full, which can help with weight management.
How do fructose and fiber in fruits affect digestion, and why is it good for your health?
slows down how quickly your body digests them. This means a steady and sustained energy source, helping to avoid sudden spikes in blood sugar levels, which is good for your overall health.
Do cancer cells react strongly when exposed to refined sugar in a lab dish? What process to cancer cell rely on?
Yes, when cancer cells are placed in a dish with refined sugar, they often display strong reactions.
Cancer cells tend to consume more glucose (sugar) compared to normal cells, and they heavily rely on a process called glycolysis to metabolize glucose for energy.
what is gycolysis
a process that metabolizes glucose to produce energy even in the presence of oxygen (aerobic glycolysis).
Is there a connection between high insulin spikes from sugar and dementia diseases?
Yes, there is a strong correlation between high insulin spikes caused by sugar consumption and an increased risk of dementia diseases. Some studies suggest that insulin resistance and metabolic issues may contribute to cognitive decline and the development of conditions like Alzheimer’s disease.
Why is it recommended to start the day with a high-protein breakfast if you want to lose weight?
because protein helps you feel full and satisfied. It has a higher thermic effect of food (TEF), meaning it requires more energy to digest. Eating breakfast may also temporarily boost metabolism through the thermic effect of food.
What are nutrients, and what are some of their functions in the body?
Nutrients are substances found in food and products that serve specific functions in the body. They provide support and energy, aid in growth and development, and help regulate metabolism.
Is water considered a type of nutrient?
Yes, water is classified as a nutrient because it plays a vital role in maintaining bodily functions and overall health.
What is the role of blood plasma in the body?
Blood plasma is the liquid part of blood, making up about 55% of the total blood volume. It carries blood cells, platelets, nutrients, hormones, and other essential substances throughout the body, supporting various bodily functions and overall health.
Is it advisable to take a multivitamin, and will it have adverse effects?
Taking a multivitamin can be beneficial and generally does not cause adverse effects. It can help supplement your nutrient intake, especially if your diet lacks certain nutrients.
How do nutrients support the body?
Nutrients provide energy, support development, and enhance the immune system.
what does the body do if you don’t eat all day?
For those who don’t eat all day, the body adapts to maintain a healthy weight by using stored energy reserves.
What are the energy-yielding nutrients, and how do they differ?
The energy-yielding nutrients are carbohydrates, proteins, and fats. They provide the body with energy, but each serves different functions. Carbohydrates provide quick energy, proteins support growth and development, and fats are a long-term energy source.
Which nutrient is essential for survival, and why?
Protein is the only nutrient essential for survival because the body cannot make protein molecules from carbohydrates or fats. Insufficient protein intake can lead to muscle breakdown.
Is it possible to go through life without eating carbohydrates?
Yes, it is technically possible to go your entire life without consuming carbohydrates, but it may not be practical or healthy, as carbohydrates provide quick energy and are a common dietary component.
What is the role of macronutrients, and what are they also known as?
Macronutrients, also known as energy-yielding nutrients, provide the body with energy. Carbohydrates, proteins, and fats are macronutrients. Alcohol can also provide energy but is often considered empty calories.
How do we measure macronutrients, and what does it tell us about food?
Macronutrients are measured in kilocalories (calories), which is a unit of heat or energy. When a food item has many calories, it means it is both nutrient and calorie-dense. The goal is to choose nutrient-dense foods, which provide essential nutrients and are not necessarily high in calories. For example, Greek yogurt contains calcium, vitamin D, protein, and probiotics, making it nutrient-dense and sustaining.
Why are macronutrients considered important, and how much of them do we need daily?
Macronutrients are needed in large quantities every day because they provide the body with essential energy and nutrients. Carbohydrates, proteins, and fats serve various functions to keep the body healthy and functioning optimally.
what provides energy for the body?
macronutrients
what is the amount of energy measured in?
kilocalories, kcalorie or kcal
How many calories does protein provide per gram when your body uses it for energy?
Protein provides about 4 calories per gram when metabolized in the body.
What is the caloric content of fat, and what does this reveal about its energy density?
Fat provides approximately 9 calories per gram when metabolized, making it a very energy-dense nutrient.
Why is it important to consume fats in appropriate amounts?
It’s important to consume fats in appropriate amounts because they are highly energy-dense. Excessive fat intake can lead to an overabundance of calories in the diet, which may contribute to weight gain and health issues.
It’s important to consume fats in appropriate amounts because they are highly energy-dense. Excessive fat intake can lead to an overabundance of calories in the diet, which may contribute to weight gain and health issues.
When alcohol is called “empty” or “non-nutritive” calories, it means it supplies energy (calories) but lacks essential nutrients like vitamins, minerals, proteins, and other important elements necessary for proper bodily function.
List the Acceptable Macronutrient Distribution Range (AMDR): range for healthy intake
o carbohydrate (45 to 65 %)
o protein (10 to 35 %)
o fat (20 to 35 %)
what is saturated fat involved in?
highly involved in fast foods, candy, deep-fried food
what are healthy fats?
Healthy fats, often known as unsaturated fats, are good for your health. They can be found in foods like avocados, nuts, seeds, and fatty fish like salmon. These fats can help lower the risk of heart disease and provide essential nutrients for your body.
what percent of dietary fat is keto?
90%
Does water provide calories (kcalories)?
No, water does not provide any calories.
What percentage of the healthy human body is made up of water?
Water makes up approximately 60% of the healthy human body.
What percentage of your muscles is composed of water?
About 70% of your muscle mass is made up of water.
Does coffee dehydrate you?
No, coffee itself does not dehydrate you. It’s the solution it is mixed with (usually water) that can lead to increased urination.
Do micronutrients provide energy for the body?
No, micronutrients do not provide energy for the body, but they are necessary for proper bodily functions.
What are examples of micronutrients, and where do they come from?
Micronutrients include vitamins and minerals, and they must come from the diet. Excess micronutrients are typically excreted through urine.
Are micronutrients needed in large amounts?
No, micronutrients are essential for good health but are required in small amounts. Supplements can be beneficial when they are used to address deficiencies.
How do macronutrients and micronutrients work together to maintain a healthy body?
Macronutrients and micronutrients collaborate to help the body stay healthy, and consuming a balanced diet plays a key role in maintaining homeostasis.
How does the body release energy from carbohydrates, fats, and proteins?
Biochemical reactions in the body are responsible for releasing energy from carbohydrates, fats, and proteins. Protein can stimulate metabolism, too.
What is the purpose of the energy produced in the body, and what are the main macronutrients designed for?
The energy produced in the body is used to maintain bodily functions and fuel physical work. The main macronutrients (carbohydrates, fats, and proteins) are designed for growth, development, and providing energy.
What happens if more energy is consumed than the body needs over time?
body weight will gradually increase.
What makes up most of the body’s weight, and how does body fat change with age?
Most of the body’s weight is due to water, fat, and protein. Body fat tends to accumulate more easily as people get older, and in females, this accumulation may increase around the age of 18.
provide an example of how nutrients contribute to forming and maintaining the body’s shape and structure?
For example, proteins form ligaments and tendons that hold bones together and attach muscles to bones.
What do lipids and proteins do at the cellular level?
At the cellular level, lipids and proteins make up the cell membranes. It’s important to note that protein is rarely stored as body fat, while simple sugars and saturated fat are more likely to be stored as body fat.
How much protein is needed for muscle protein synthesis, and what factors influence this?
The amount of protein needed for muscle protein synthesis depends on various factors, including your age, weight, overall health, activity level, and individual protein requirements.
Typically, the recommended protein intake for muscle protein synthesis is expressed as grams of protein per kilogram of body weight per day (g/kg/day).
What is the term for all the reactions that happen in the body?
metabolism.
What is the proper regulation of metabolism called?
homeostasis.
How do nutrients contribute to maintaining homeostasis?
Each nutrient plays a role in helping to maintain homeostasis in the body.
Which nutrients can speed up or slow down metabolic reactions?
Protein, vitamins, and minerals
How does water contribute to the body’s functioning?
Water helps to regulate temperature in the body.
