Final Flashcards

1
Q

Nutrient functions

A

Normal growth and development
Maintain cells and tissues
Fuel to do physical and metabolic work
Regulate body processes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Six classes of nutrients

A
Carbohydrates
Lipids (fats and oils)
Proteins
Vitamins
Minerals
Water
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Absence from the diet results in a specific change in health
Putting the chemical back in the diet will reverse the change in health
Not only chemicals in food
Phytochemicals
Antioxidants

A

Nutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Macronutrients

A

Carbohydrates, lipids, and proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Micronutrients

A

Vitamins and minerals

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Organic (contain carbon)

A

Carbohydrates, lipids, proteins, and vitamins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Inorganic

A

Minerals and water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Carbs

A
Sugars and starches
Functions
Energy source
Food sources
Grains
Vegetables
Legumes
Fruits
Dairy products
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

How many kilocals in carbs per gram

A

4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Lipids

A
Triglycerides (fats and oils), cholesterol, and phospholipids
Functions
Energy source, structure, regulation
Food sources
Fats and oils
Meats
Dairy products
Some plant sources
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

How many kilocals in lipids per gram

A

9

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Proteins

A
Made of amino acids
Functions
Energy source, structure, regulation
Food sources
Meats
Dairy products
Grains, legumes, vegetables
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

How many kilocals in proteins per gram

A

4

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Vitamins

A
Functions
Regulate body processes
Play a vital role in extracting energy
Fat-soluble
A, D, E, K
Water-soluble
Eight B vitamins, vitamin C
Food sources
All food groups
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

How many vitamins in total

A

13

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Minerals

A
Macrominerals
Microminerals, or trace minerals
Functions
Structure, regulation
Food sources
All food groups
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Water

A
Most important nutrient
Functions
Temperature control
Lubrication of joints
Transportation of nutrients and wastes
Food sources
Beverages
Foods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Nutrients and energy

A
Energy
The capacity to do work
Energy sources
Carbohydrates, lipids, protein
Measure of energy
Kilocalorie
1,000 calories = 1 kilocalorie
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Foods to increase with diet (2010)

A

Whole grains

b. Vegetables
c. Fruits
d. Dairy
e. Seafood
f. Oils

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Foods to decrease with diet (2010)

A

Follow a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level
Consume less than 10 percent of calories per day from added sugars
Consume less than 10 percent of calories per day from saturated fats
Consume less than 2,300 milligrams per day of sodium
If alcohol is consumed, it should be consumed in moderation—up to one drink per day for women and up to two drinks per day for men—and only by adults of legal drinking age.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Food labels have five mandatory components:

A

A statement of identity/name of the food
The net weight of the food contained inside of the package, not including the weight of the package
The name and address of the manufacturer, packer, or distributor
A list of ingredients in descending order by weight
Nutrition information

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

5 food groups of my plate

A

(grains, fruits, vegetables, dairy, protein)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

MyPlate base

A

It’s based off of your age, weight, height, sex, and physical activity level.

24
Q

How many cups of fruit does an average adolescent need per meal?

A

1.5-2 depending on if they’re male or female

25
How many cups of dairy should a 14-18 year old get per day?
3 cups
26
How much oil should an adolescent (14-18 year old) consumer per day?
5-6 teaspoons
27
Moisten food | Supply enzymes
salvary glands
28
Produces bile “Chemical factory” Active warehouse
Liver
29
Accessory Organes
Gallbladder, pancreas
30
Stores and secretes bile
Gallbladder
31
Secretes bicarbonate | Secretes digestive enzymes
Pancreas
32
``` Enzymes Salivary amylase acts on starch Lingual lipase acts on fat Saliva Moistens food for swallowing ```
Mouth
33
Transports food to stomach | Esophageal sphincter
Esophagus
34
Hydrochloric acid prepares protein for digestion and activates enzymes. Pepsin begins protein digestion. Gastric lipase has some fat digestion. Gastrin (hormone) stimulates gastric secretion and movement. Intrinsic factor is needed for absorption of vitamin B12.
Stomach
35
``` Sections Duodenum, jejunum, and ileum Nutrient digestion Bicarbonate neutralizes stomach acid Pancreatic and intestinal enzymes Carbohydrates Fat Protein Absorption Folds, villi, and microvilli expand absorptive surface. Most nutrients are absorbed here. Fat-soluble nutrients go into lymph. Other nutrients go into blood. ```
Small intestine
36
``` Sections Cecum, colon, rectum, anal canal Digestion Peristaltic movement is slow, taking eighteen to twenty-four hours for material to travel Some digestion of fiber by bacteria Absorption Water Sodium, potassium, and chloride Vitamin K (produced by bacteria) Elimination ```
Large intestine
37
100 trillion bacterial cells Can interact with each other and the human host in mutually beneficial processes of energy metabolism and in facilitating chemical reactions Probiotics Prebiotics
Gut microbiota
38
Difference between fat soluble and water soluble
Image result for Specific differences between water & fat soluble The main difference between Fat-Soluble Vitamin And Water-Soluble Vitamin is that Fat-Soluble Vitamins are stored or piled up in the fat tissues of the body for a while, while on the other hand Water-Soluble Vitamin doesn't get stored in the body. Vitamin A, K, D, and E fall under the category of Fat-Soluble vitamins.
39
organic compounds required by many enzymes for catalytic activity. They are often vitamins, or derivatives of vitamins. Sometimes they can act as catalysts in the absence of enzymes, but not so effectively as in conjunction with an enzyme.
Coenzymes
40
Act primarily as coenzymes in energy metabolism
eight b vitamins
41
``` Functions Antioxidant Needed for collagen synthesis Other roles Makes other essential compounds Enhances the absorption of iron from plant foods Fruits: citrus, strawberries, kiwi, fortified juice Vegetables: broccoli, tomatoes, potatoes, cabbage, leafy green, peppers Dietary Recommendations RDA 90 milligrams/day for men 75 milligrams/day for women 85 milligrams/day during pregnancy 120 milligrams/day for breastfeeding +35 milligrams/day for cigarette smoking Deficiency Scurvy Toxicity May cause GI distress in high doses ```
Vitamin C
42
Which water soluble vitamins can be toxic in large doses?
Vitamin C
43
nutrients that help minimize free-radical damage to the body.
Antioxident
44
highly reactive compounds that are created in the body during normal metabolic functions or introduced from the environment, such as by exposure to pollution and other toxins.
free radicals
45
pros and cons of supplementations
The Pros: Supplements may just be easier. ... High cost of high-quality fresh produce. ... Dietary habits are hard to adjust. ... The Cons: Supplements are intended to be just as their name suggests: supplementary. ... Supplements are not neutral.
46
best ways to cook food
steaming, stir-frying, and microwaving
47
Certain vitamins added back in after enrichment
B vitamins (thiamin, riboflavin, niacin, folic acid) and iron
48
Balanced inside and outside cells Cation Anions Osmosis
Electrolytes and water
49
functions of water
Regulates body temperature Moistens tissues in the eyes, nose and mouth Protects body organs and tissues Carries nutrients and oxygen to cells Lubricates joints Lessens burden the on kidneys and liver by flushing out waste products Helps dissolve minerals and nutrients to make them accessible to your body
50
Water needs
``` Men = 3.7 liters/day AI Women = 2.7 liters/day AI Pregnancy = 3.0 liters/day AI Lactation = 3.8 liters/day Increased needs for activity and sweating ```
51
What diseases are impacted most by minerals? How?
Hypertension and osteoporosis - lack of or increase of minerals
52
``` Functions Regulates fluid level, blood pressure, and pH Helps transmit nerve impulses Food Sources Processed and convenience foods Added (table) salt Dietary Recommendations Daily intake less than 2,400 milligrams/day Daily intake less than 1,500 milligrams/day desirable Dealing with Excess Sodium Can contribute to hypertension Can worsen dehydration ```
Sodium
53
``` Functions Bone structure Hydroxyapatite Bone cells Osteoblasts Osteoclasts Reserve of calcium and phosphorus Regulation of blood calcium levels Calcitriol Parathyroid hormone Calcitonin Dietary Recommendations RDA: 1,300 milligrams/day (children 9-18) RDA: 1,000 milligrams/day (men 19-70; women 19-50) RDA: 1,200 milligrams/day (men 70+; women 51+) Food Sources Dairy products, green vegetables, processed and fortified foods Oxalate—binds calcium Calcium Absorption Relatively inefficient Calcium Balance Bone calcium is used to maintain normal blood calcium levels. UL: 2,500 milligrams/day (adults 19-50) ```
Calcium
54
Functions Oxygen transport as part of hemoglobin and myoglobin Cofactor for enzymes, immune function, and normal brain function Iron Absorption Effect of Iron Status Absorption varies Effect of GI Function Depends on stomach acid Effect of the Amount and Form of Iron in Food Conserve iron Heme iron Non-heme iron Iron absorption Dietary Factors Enhancing Iron Absorption Vitamin C Dietary Factors Inhibiting Iron Absorption Phytate, polyphenols, oxalates, high-fiber foods, calcium, and zinc Iron Transport and Storage Transferrin ferries iron through blood. Most iron is stored as ferritin in body. Smaller amounts are stored as hemosiderin Iron Turnover and Losses Routine destruction of old red blood cells releases iron. Recycled iron is used to build new red blood cells. Dietary iron is especially important in times of rapid growth and blood expansion. Lose iron in feces, sweat, skin cells, and menstruation Digestive disorders increase iron lossesFood sources Red meat, clam, oyster, liver, poultry, fish, pork, lamb, tofu, legumes, enriched and whole grains, fortified cereal Deficiency Most common nutrient deficiency Most severe stage: Iron-deficiency anemia Lack of iron inhibits red blood cell production. Symptoms include fatigue and pale skin Toxicity Accidental iron overdose leading cause of poisoning deaths in young children in U.S. Genetic defect: Hereditary hemochromatosis Causes excessive iron absorption Causes chronic iron overload Can lead to severe organ damage and chronic disease
Iron
55
What about vitamin C & zinc & the common cold?
More research needs to be done