exam #1 nutrition Flashcards
whats the difference btw nutrient dense and calorie dense food?
nutrient dense food is high in nutrients and lower in calories e.g. whole foods
high calorie foods like fast food are low in nutrients
Examples of foods with high nutrient density
» Bright or deeply coloured vegetables
» Bright or deeply coloured fruits
» High fibre, unprocessed grains
» Lean meats
• Examples off oodswithlownutrientdensity » Table sugar
» Soft drinks
» White flour
» Ice cream
whats the role of carbohydrates in the body?
its a macronutrient and carbs are used for energy
Should constitute the majority of kcals in a well balanced diet
• Provide4kcals/gram
• Group of compounds made up of ≥ 1 sugar
molecule
• Made up of carbon, hydrogen and oxygen
(CHO)
• Foundingrains,fruits,vegetables,milk, legumes
1. Energysource
» powers muscle action and cellular work
2. Protein sparer
» v glycogen (due to diet or prolonged exercise) = ^
protein breakdown = v muscle mass
» chronic v glycogen = v lean muscle mass = ^
ketone bodies = ^ kidney problems
3. Metabolic primer
» fat must be burned in a CHO flame
»
what are the different types of carbs? why?
simple carbs Monosaccharides » CHO made up of a single sugar unit » Includes glucose, galactose & fructose • Disaccharides » CHO made up of 2 sugar units » Includes maltose, sucrose & lactose
complex carbs
Glycogen
» Storage form of glucose in humans and animals
• Starch
» Storage form of glucose in plants
• Fibre
» Indigestible, nonabsorbable plant material » How many kcal/gram does fibre yield?
where is glycogen stored?
stored in the muscles and liver
what is the function of fiber?
ndigestible portion of food after it has been exposed to the body’s enzymes
• Insoluble & soluble
• adequate fibre = (25-38 grams/day from fruits/veg/grains)
» regular bowel movements
» may prevent colon and rectal cancer » may decrease risk of CV disease
» lowers blood cholesterol and BP
» maintain normal body weight
• too much fibre = poor absorption of nutrients, etc.
how do you determine carb needs?
• AcceptableRange:45-65%totalcalories
what is insulin? what does it do?
involved in blood glucose control • made and released by pancreas
Insulin released in response to
what is glucagon and it role in the body?
Glucagon
» released in response to
what is the glycemic index?
Glycemic Index: a ranking of CHO containing foods according to how quickly their sugars are released into the bloodstream
why regulate blood glucose levels? give multiple reasons.
fat deposited in fat cells risk of cells becoming insulin resistant (type 2 diabetes) rapid return of hunger after a meal due to low blood sugar ability to focus and concentrate heart disease (current research)
