Exam 3 Nutrition Flashcards
Nutrition
The science of food
What is an essential nutrient and name the 6 of them
Nutrients that you must get from food because your body cant produce them
- Proteins
- Carbs
- Fat
- Minerals
- Vitamins
- Water
What is a non essential nutrient
Nutrients that your body produces so we dont have to consume them to survive
What is a macronutrient and name the 4
Your body needs lots of them
- Protein
- Carbs
- Fat
- Water
What is a micronutrient and name the 2
Your body doesnt need a lot of these
- Vitamins
- Minerals
Digestion
Process of breaking down food into compounds so the body can absorb it
Calories
- how much does the average person need?
- how many are in a gram of protein, carb, and fat?
Measure of the energy content in food
- 2000/ day
Protein = 4/g
Carb = 4/g
Fat = 9/g
3 functions of protein
- Forms muscles and bones
- Forms parts of blood, enzymes, and cell membranes
- Provides energy
What are Amino acids
How many are essential and non essential?
- the building blocks of protein
- 20 found in food
—> 9 essential (must eat them) 11 nonessential (body produces them)
Complete vs incomplete protein
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
Differences between a vegan, lacto-vegetarian, and lacto-ovo-vegetarian?
Vegan —> only plants
Lacto-veg —> plants, dairy
Lacto-ovo-veg —> dairy, eggs, plants
How much protein should the average person consume
- 0.8g/ kg of body weight
- 10-30% of total daily cals
What happens when there is too much protein in the diet
- stored as fat and then burned for energy
- any additional amino acids are also stored as fat
3 Functions of fats within your body
- energy
- Insulates body
- Cushions organs
Triglyceride
The primary lipid in our body
- made up o 1 glycerol and 3 fatty acids
What is a fatty acid and how can they determine someone’s health risk
A chain of carbon atoms with a COOH at one end
- By the length of the carbon chain (longer = more risk)
- Number of hydrogen atoms connected to the carbon atoms (more = more risk)
What is an Unsaturated fat and some traits of it
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
Monounsaturated vs polyunsaturated
What does poly break into?
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
Saturated fats and some traits
- have as many H+ atoms as possible
- no C=C double bonds
- fatty meats, dairy products, tropical oils
Trans fat
Unsaturated fatty acid that is produced during hydrogenation where the H+ atoms are on opposite sides of the double bond
- shaped weird
Hydrogenation and the 3 purposes of it
- H+ atoms are added to the c=c bonds, making it more saturated
- Improves texture
- Increases shelf life
- Increases stability (makes oil reusable)
Difference between LDL and HDL
LDL —> bad cholesterol
HDL —> good cholesterol
- high LDL can clog arteries, causing the blood not to flow= <3 disease
What is the recommended fat intake and for mono, poly, omega 3, and omega 6?
- 25-30% of total cals
- 10% mono
- 10% poly
- 8% omega 6
- 2% omega 3
What % does a food product have to have to claim it has 0 trans fat?
0.2g
What are 3 traits of carbs
- Crucial supply of energy
2.easiest for body to break down and digest - Digested CHO is I used as glucose, the rest is stored as glycogen
What does S-CHO do?
Adds sweetness to foods
- food naturally in some foods, but we add extra which makes it bad
Glucose (Simple CHO)
Monosaccharides —> basic unit of CHO (ex: fructose)
Disaccharides —> 2 units combined (ex: fructose + glucose)
Glycogen (complex CHO)
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
3 reasons why complex CHO are good
- Increase digestion time (slow release)
- Lots of vitamins + minerals
- Nutrient density (high nutrients, low cals)
What does refining a grain mean
Take away the bran and germ, leave the endosperm (middle part)
- takes away nutrients and fibre
Glycemic index
Measure of how high and how fats a food raises someone’s blood sugar
Empty calories
Foods high in cals, low in nutritional value
How many cals of sugar make up the average Canadian diet
230
3 benefits of fibre
- Digestion + gets rid of waste
- Reduce constipation
- Lowers cholesterol
3 effects of water soluble fibre and some foods examples
- Slows digestion and nutrient absorption
- Prevents a large increase in blood sugar after eating
- Improves cholesterol levels
- oats, barley, fruit and veg flesh
3 effects of insoluble fibre and some example foods
- Adds bulk to food
- Helps food pass through digestive track faster
- Prevents constipation
- fruit and veg skin, whole grains
Dietary fibre vs functional fibre vs total fibre
Dietary —> nondigestible carbs that are naturally found in plants
Functional —> nondigestible fibre that is man made
Total —> sum of both fibres in diet
Recommended fibre intake
Males —> 38g
Females —> 25g
Recommended CHO intake
45-65% of total cals
What % of the i an body is water
50-60%
How long can a person go without food and water
Food —> 6-8 weeks
Water —> 2 weeks
Recommended water intake
Females —> 9 cups
Males —> 13 cups
vitamin
Organic molecule that doesnt provide energy, but is needed to regulate bodily processes
What vitamins do humans need
Fat soluble
- A
- D
- E
- K
Water soluble
- biotin
- folate
- Niacin
- pantothentic acid
- riboflavin
- thiamine
- B6
- B12
- C
What happens when you over consume water soluble vs fat soluble vitamins
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
What are minerals? How many do we need?
Inorganic (non-carbon containing) molecule that helps with regulation, growth and maintenance of body tissue
- also help muscles to contract
- we need 17
Major minerals vs trace minerals
Major —> need more than 100mg a day
Trace —> need less than 100 mg a day, just as important
Name some minerals
- calcium
- fluoride
- iodine
- iron
- magnesium
- phosphorus
- potassium
- selenium
- sodium
- zinc
Anemia
Deficiency in the oxygen carrying material in the red blood cells
Osteoporosis
Decrease in bone density
3 key things to remember while planning a diet
- Balance
- Variety
- Moderation
When was the first food guid publish and what was it called
- July 1942
- Canadas food rules
How many versions of the canada food guid have we had
5
Photochemical
Natural substances found in food that help prevent and treat chronic diseases
Who should take vitamins
- preggo people —> 400 mg of folic acid
- over 50–> B12
- smokers —> 35 mg more
Determinants of health
Key factors that determine health such as social status, social support, education, employment etc
Food insecurity
Not having reliable access to food sources
What is the most concentrated source of energy
Fat
