Chapter 8 Exam Questions Flashcards
What is the function of food
Food is energy (kcal), fuel for our bodies.
Also provides information for our bodies in the form of
Vitamins
Minerals
Fibres
Water
What are the basic nutrients
Six basic nutrients in food
water, carbohydrates, protein, fat, vitamins, minerals
Macronutrients—carbohydrates, protein, fats
Micronutrients—vitamins, minerals
Calories – Basal Metabolic Rate (BMR)
Nutrient density—ratio of nutrients to energy
Why do we need water
Aids in digestion and absorption, body temperature regulation.
Male adults require 3 L and females 2.25 L daily.
Dehydration—body lost more water than took in.
Electrolytes—replenish after 45 m physical activity.
Hyponatremia—body has too much water relative to sodium levels.
What are Carbohydrates
Carbohydrates—made up of carbon, hydrogen, and oxygen and provide energy to body.
Simple carbohydrates.
Complex carbohydrates.
Glycemic index (GI)—measures how much and how quickly a food raised blood glucose levels.
High-glycemic-index / Low-glycemic-index foods.
How to make good Carbohydrate choices
Making good carbohydrate choices:
Remove extra sugar whenever possible.
Choose whole grain.
Add more fruits and vegetables.
Do your own baking.
Cut out drinks with sugar.
Dietary Fibre
Dietary fibre
Soluble fibre
Insoluble fibre
Recommended daily intake of fibre
Men—38 g
Women—25 g
What is Protein
Made up of amino acids.
Main building block for muscles, skin, hair, hormones, enzymes, and antibodies.
Daily intake: 0.8 – 1.0 g/kg of body weight.
Complete and incomplete protein.
Only macronutrient that cannot be stored
What are Fats
Essential for:
hormone production;
cell growth and maintenance; and
transportation/storage of fat-soluble vitamins.
Triglycerides: break down into fatty acids.
Fatty acids: stored in your body to be used as energy.
What are the types of fat
Saturated
Monounsaturated
Polyunsaturated
Trans
What is Cholesterol
Cholesterol: waxy, fat-like substance important for normal body functions.
Dietary cholesterol
Blood cholesterol
Lipoproteins:
Low-density lipoprotein (LDL) cholesterol: “bad”
High-density lipoprotein (HDL) cholesterol: “good”
What are Vitamins
Essential, non-caloric, organic nutrients needed in small amounts.
Two types:
Fat soluble (A, D, E, and K)
Water soluble (B and C)
*See textbook for vitamin functions, food sources, and deficiency/toxicity symptoms.
What are Minerals
Inorganic elements found in soil and water which plants absorb and animals eat.
Found in all the body’s tissues and fluids.
Play a role in nerve function, muscle contraction, and metabolism.
Humans requires very small amounts.
*See textbook for mineral functions, food sources, and deficiency/toxicity symptoms.
What is sodium’s role
Necessary for the CNS, muscle contraction, and pH balance.
Recommended maximum daily intake is 1,500 mg/day but average Canadian consumes about 2,760 mg/day.
Over 75% of the sodium we consume is found in processed foods.
Overconsumption key contributor to hypertension.
What are Calories
The measure of the amount of energy in food.
You use calories for energy or you store it in your body
Caloric values for nutrients:
Fat: 9 kcal/g
Alcohol: 7 kcal/g
Protein: 4 kcal/g
Carbohydrate: 4 kcal/g
According to Canada’s Food Guide, over half of your daily calories may come from
A) Vitamins
B) Minerals
C) Fats
D) Carbohydrates
E) Proteins
D) Carbohydrates