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Kin1000 > Exam 3 Nutrition > Flashcards

Exam 3 Nutrition Flashcards

1
Q

Nutrition

A

The science of food

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2
Q

What is an essential nutrient and name the 6 of them

A

Nutrients that you must get from food because your body cant produce them

  1. Proteins
  2. Carbs
  3. Fat
  4. Minerals
  5. Vitamins
  6. Water
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3
Q

What is a non essential nutrient

A

Nutrients that your body produces so we dont have to consume them to survive

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4
Q

What is a macronutrient and name the 4

A

Your body needs lots of them

  1. Protein
  2. Carbs
  3. Fat
  4. Water
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5
Q

What is a micronutrient and name the 2

A

Your body doesnt need a lot of these

  1. Vitamins
  2. Minerals
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6
Q

Digestion

A

Process of breaking down food into compounds so the body can absorb it

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7
Q

Calories
- how much does the average person need?
- how many are in a gram of protein, carb, and fat?

A

Measure of the energy content in food

  • 2000/ day

Protein = 4/g
Carb = 4/g
Fat = 9/g

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8
Q

3 functions of protein

A
  1. Forms muscles and bones
  2. Forms parts of blood, enzymes, and cell membranes
  3. Provides energy
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9
Q

What are Amino acids
How many are essential and non essential?

A
  • the building blocks of protein
  • 20 found in food
    —> 9 essential (must eat them) 11 nonessential (body produces them)
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10
Q

Complete vs incomplete protein

A

Complete
- supply all the essential amino acids in the right amounts
- animal sources are better since they are higher quality and easier to digest

Incomplete
- missing one or more essential amino acid
- usually come from plant protein sources
- more challenging to digest

  • you can consume different foods throughout the day to get the essential amino acids to creat proteins
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11
Q

Differences between a vegan, lacto-vegetarian, and lacto-ovo-vegetarian?

A

Vegan —> only plants
Lacto-veg —> plants, dairy
Lacto-ovo-veg —> dairy, eggs, plants

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12
Q

How much protein should the average person consume

A
  • 0.8g/ kg of body weight
  • 10-30% of total daily cals
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13
Q

What happens when there is too much protein in the diet

A
  • stored as fat and then burned for energy
  • any additional amino acids are also stored as fat
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14
Q

3 Functions of fats within your body

A
  1. energy
  2. Insulates body
  3. Cushions organs
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15
Q

Triglyceride

A

The primary lipid in our body
- made up o 1 glycerol and 3 fatty acids

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16
Q

What is a fatty acid and how can they determine someone’s health risk

A

A chain of carbon atoms with a COOH at one end

  1. By the length of the carbon chain (longer = more risk)
  2. Number of hydrogen atoms connected to the carbon atoms (more = more risk)
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17
Q

What is an Unsaturated fat and some traits of it

A

A fatty acid that contains 1 c=c double bond and not very many H atoms

  • mostly plant sources
  • liquid at room temp - healthier
  • divided into monounsaturated and polyunsaturated —> omega 3 and 6
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18
Q

Monounsaturated vs polyunsaturated
What does poly break into?

A

Mono —> 1 c=c double bond —> oils, avo, nuts
Poly —> more than 1 c=c double bond

Poly breaks into omega 3 and omega 6
3 —> fish, seeds
6 —> corn, cottonseed oil, margarine, dressings

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19
Q

Saturated fats and some traits

A
  • have as many H+ atoms as possible
  • no C=C double bonds
  • fatty meats, dairy products, tropical oils
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20
Q

Trans fat

A

Unsaturated fatty acid that is produced during hydrogenation where the H+ atoms are on opposite sides of the double bond
- shaped weird

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21
Q

Hydrogenation and the 3 purposes of it

A
  • H+ atoms are added to the c=c bonds, making it more saturated
  1. Improves texture
  2. Increases shelf life
  3. Increases stability (makes oil reusable)
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22
Q

Difference between LDL and HDL

A

LDL —> bad cholesterol
HDL —> good cholesterol

  • high LDL can clog arteries, causing the blood not to flow= <3 disease
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23
Q

What is the recommended fat intake and for mono, poly, omega 3, and omega 6?

A
  • 25-30% of total cals
  • 10% mono
  • 10% poly
  • 8% omega 6
  • 2% omega 3
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24
Q

What % does a food product have to have to claim it has 0 trans fat?

A

0.2g

25
Q

What are 3 traits of carbs

A
  1. Crucial supply of energy
    2.easiest for body to break down and digest
  2. Digested CHO is I used as glucose, the rest is stored as glycogen
26
Q

What does S-CHO do?

A

Adds sweetness to foods
- food naturally in some foods, but we add extra which makes it bad

27
Q

Glucose (Simple CHO)

A

Monosaccharides —> basic unit of CHO (ex: fructose)
Disaccharides —> 2 units combined (ex: fructose + glucose)

28
Q

Glycogen (complex CHO)

A

Good for you foods

Polysaccharides —> many molecules linked together in chains

  • not sweet
  • includes starches and most fibre
  • takes long time to digest = longer to increase blood sugar = longer to feel full
29
Q

3 reasons why complex CHO are good

A
  1. Increase digestion time (slow release)
  2. Lots of vitamins + minerals
  3. Nutrient density (high nutrients, low cals)
30
Q

What does refining a grain mean

A

Take away the bran and germ, leave the endosperm (middle part)
- takes away nutrients and fibre

31
Q

Glycemic index

A

Measure of how high and how fats a food raises someone’s blood sugar

32
Q

Empty calories

A

Foods high in cals, low in nutritional value

33
Q

How many cals of sugar make up the average Canadian diet

A

230

34
Q

3 benefits of fibre

A
  1. Digestion + gets rid of waste
  2. Reduce constipation
  3. Lowers cholesterol
35
Q

3 effects of water soluble fibre and some foods examples

A
  1. Slows digestion and nutrient absorption
  2. Prevents a large increase in blood sugar after eating
  3. Improves cholesterol levels
  • oats, barley, fruit and veg flesh
36
Q

3 effects of insoluble fibre and some example foods

A
  1. Adds bulk to food
  2. Helps food pass through digestive track faster
  3. Prevents constipation
  • fruit and veg skin, whole grains
37
Q

Dietary fibre vs functional fibre vs total fibre

A

Dietary —> nondigestible carbs that are naturally found in plants

Functional —> nondigestible fibre that is man made

Total —> sum of both fibres in diet

38
Q

Recommended fibre intake

A

Males —> 38g
Females —> 25g

39
Q

Recommended CHO intake

A

45-65% of total cals

40
Q

What % of the i an body is water

A

50-60%

41
Q

How long can a person go without food and water

A

Food —> 6-8 weeks
Water —> 2 weeks

42
Q

Recommended water intake

A

Females —> 9 cups
Males —> 13 cups

43
Q

vitamin

A

Organic molecule that doesnt provide energy, but is needed to regulate bodily processes

44
Q

What vitamins do humans need

A

Fat soluble
- A
- D
- E
- K

Water soluble
- biotin
- folate
- Niacin
- pantothentic acid
- riboflavin
- thiamine
- B6
- B12
- C

45
Q

What happens when you over consume water soluble vs fat soluble vitamins

A

Water soluble
- its ok since excess comes out through urine

Fat soluble
- special proteins carry it through the blood and they are stored as fat

46
Q

What are minerals? How many do we need?

A

Inorganic (non-carbon containing) molecule that helps with regulation, growth and maintenance of body tissue
- also help muscles to contract
- we need 17

47
Q

Major minerals vs trace minerals

A

Major —> need more than 100mg a day
Trace —> need less than 100 mg a day, just as important

48
Q

Name some minerals

A
  • calcium
  • fluoride
  • iodine
  • iron
  • magnesium
  • phosphorus
  • potassium
  • selenium
  • sodium
  • zinc
49
Q

Anemia

A

Deficiency in the oxygen carrying material in the red blood cells

50
Q

Osteoporosis

A

Decrease in bone density

51
Q

3 key things to remember while planning a diet

A
  1. Balance
  2. Variety
  3. Moderation
52
Q

When was the first food guid publish and what was it called

A
  • July 1942
  • Canadas food rules
53
Q

How many versions of the canada food guid have we had

A

5

54
Q

Photochemical

A

Natural substances found in food that help prevent and treat chronic diseases

55
Q

Who should take vitamins

A
  • preggo people —> 400 mg of folic acid
  • over 50–> B12
  • smokers —> 35 mg more
56
Q

Determinants of health

A

Key factors that determine health such as social status, social support, education, employment etc

57
Q

Food insecurity

A

Not having reliable access to food sources

58
Q

What is the most concentrated source of energy

A

Fat

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