Food and Nutrition Unit 3 Flashcards
What is malnutrition?
Nutrients that perform essential roles in the human body and are needed in large quantities.
What is nutrient dense?
Food having high vitamin and mineral content in relation to its weight.
What is nutrient deficiency?
Severely reduced levels of one or more nutrients.
What is cholesterol?
The main source of energy for the body.
What is an empty calorie?
Calories from solid fats and/or added sugars.
What are antioxidants?
Molecules that can help your body fight off harmful free radicals.
What are essential amino acids?
Amino acids that cannot be made by the body and must be provided in the diet as the body cannot make them.
What is fibre?
The only form of carbohydrates that does not provide energy and cannot be broken down by the body.
What is an enzyme?
A protein that speeds up the rate of chemical reactions in the body.
What is mechanical digestion?
The physical action of breaking down food.
What is chemical digestion?
The breaking down of food through the use of enzymes.
What are the 6 main groups of nutrients, and which ones provide energy?
The 6 main groups of nutrients are water, fat, protein, carbohydrates, minerals, and vitamins. The ones that provide energy are carbohydrates, protein, and fat.
Define nutrients and calories.
Nutrients are substances that are found in food and needed by the body to function, grow, repair itself, and produce energy, while calories are units in which energy is measured.
Identify and describe the two types of Carbohydrates. What are their functions?
The two types of carbohydrates are simple and complex. Simple carbohydrates contain sugars, while complex carbohydrates contain starch and dietary fibre.
What are proteins? What is their responsibility? Examples of foods high in protein.
Proteins are macronutrients that provide us with energy. Their responsibility is to build and repair muscles, red blood cells, hair and other tissues, and for making hormones. Examples include eggs, nuts, seeds, tofu, fish, poultry, and milk.
Life Cycle Stages and nutritional needs for the age groups.
Before Birth
Folic acid (vitamin b9) is critical for the development of babies. A lack of folic acid can result in babies developing a neural tube defect.
Iron is important to support the increasing number of red blood cells needed to deliver oxygen to the fetus during pregnancy.
Since omega-3 fatty acids are crucial to the development of the fetus, health-care providers often recommend that pregnant women consume healthy fish regularly.
Women who are pregnant have higher energy needs to support the growth and development of their babies. As a result, they need to consume more calories.
Infancy
In their first year of infancy, babies bond with their mother through breastfeeding. When the babies get a little older, they can start eating solid foods. The food must be eaten separately to know if the baby is allergic or sensitive to it. The food needs to be cut up in small pieces or mashed, so babies don’t choke.
Childhood
Children need increased consumption of vegetables, fruits, legumes and whole grains.
They need to limit the consumption of fats, added sugars, and salt.
Children participate in 60 minutes of physical activity every day.
They need adequate amounts of protein and energy, while also needing more iron and vitamin E.
Adolescence
Protein is necessary and needs to be in every meal.
Iron is very important because females loose iron while menstruating as well as b12.
Vegetarians may not be able to consume enough.
Adults
Since adults are no longer growing, they need fewer calories
Adults require daily physical activity.
Iron and folic acid are important for pregnant women.
Older Adults
Need to consume foods that are high in nutrients but low in calories.
Reduce portion sizes and choose nutrients that are dense.
Take vitamin D supplements instead of getting it from the sun.
Gain high fibre and water.
Physical activity can reduce the risk of chronic illness and obesity. Improve muscle mass with bearing exercises.
What is an amino acid?
A small molecule that is the building block of proteins.
Explain the difference between unsaturated and saturated fat.
Unsaturated fats are usually liquid and come from plant sources, while saturated fats tend to be solid at room temperature and from animal sources.
Which type of fat is the better type to consume?
Monosaturated fats are better to consume because they help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke.
What are the three types of fats and their examples?
Polyunsaturated: Safflower and corn oil.
Saturated fat: Cheese, butter and cured meats.
Trans fats: Frozen pizza and fried foods.
What are macronutrients and micronutrients?
Macronutrients are nutrients that perform essential roles in the human body and are needed in large quantities, while micronutrients are involved in metabolic processes to disperse it throughout the body.
Explain the role of water in the body. On average, how much water does your body use per day?
Water helps bring nutrients to the cells, is essential for all body functions, is involved in the chemical reactions of digestion, helps keep lungs moist to take oxygen, and helps maintain normal body temperature through sweat. Your body uses 2.5 to 3 litres of water per day.
What does the mouth do?
It’s where the digestive process begins as food is mechanically broken-down using the teeth and tongue. Saliva is used to break down food chemically. Food and saliva mix to make food easier to swallow and digest.
What are the salivary glands and what do they do?
They are glands in the mouth that produce saliva.
What is the esophagus and what does it do?
Once food is swallowed, it is passed through the esophagus, which is a long tube that connects the mouth to the stomach. The muscle will contract and relax, moving food into the stomach.
What is the stomach and what does it do?
A muscular pouch located on the left side of your body inside the rib cage. It contains digestive juices; a mix of acid and enzymes (hydrochloric acid) that help break down food chemically. It also uses peristalsis to physically break down food.
What does the liver do?
After nutrients are absorbed, they are carried through blood vessels in the liver as it converts nutrients into usable particles. Nutrients that aren’t needed are immediately used for future use, like glucose is stored as glycogen. Liver produces bile, a chemical substance that assists your body in digesting and absorbing fats.
What is the gallbladder and what does it do?
A small, pear-shaped organ that stores and releases bile.
What does the pancreas do?
It produces juices and insulin, as well as other hormones to do with digestion.
What is the small intestine?
It is a 7m long (21 ft.) long, winding tube as food enters the bloodstream.
What is the large intestine and what does it do?
It acts as a holding tank for any undigested food and water, but it only absorbs water. No real digestive enzymes act on the food as instead bacteria will break down on the food. The large intestine is the beginning of the excretion (elimination) process and is made up of 6 parts.
What is the rectum?
The part of your large intestine that lies between your colon and your anus.
What is the anus?
The end of your large intestine.
Explain how eating a balanced diet can prevent 2 chronic diseases (Osteoporosis, Heart disease, Cancer and Diabetes)
Cancer – Helps you keep a healthy weight or lose weight.
Diabetes – Losing weight by following a low-fat, reduced calorie eating plan and by being more active.
Examples of simple and complex carbs.
Simple carbs: Fruit, candy, and sugary drinks.
Complex carbs: Whole grains, legumes, and starchy and non-starchy vegetables.
Chronic diseases that can be prevented or controlled through nutrition. Dietary Regime
Heart disease, obesity, cancer, diabetes, Alzheimer’s disease, and osteoporosis.
What is Vitamin A’s function in the body, primary food sources, and risks.
Function in the Body: Helps with our vision, skin, genes, growth, and immune system.
Primary Food Sources: Liver, egg yolk, butter, whole milk, cheese, pumpkins, and carrots.
Deficiency: Vision trouble, dry or inflamed skin, chest infections, and blindness.
Toxicity: Nausea, vomiting, headache, dizziness, irritability, blurred vision, and muscular incoordination.
What is Vitamin D’s function in the body, primary food sources, and risks.
Function in the Body: Helps bones grow denser and stronger as they absorb calcium and phosphorus.
Primary Food Sources: Sunlight, oily fish, egg yolk, veal, beef, and mushrooms.
Deficiency: Fatigue, bone pain, muscle weakness, muscle aches or muscle cramps.
Toxicity: Kidney stones, nausea, vomiting, dehydration, constipation, frequent urination, and decrease in appetite.
What is Vitamin E’s function in the body, primary food sources, and risks.
Function in the Body: Protects cell membranes, proteins, and DNA from oxidation and contributes to cellular health.
Primary Food Sources: Wheat germ, sunflower, rapeseed oil, nuts, avocados, mangoes, and kiwifruit.
Deficiency: Impaired reflexes and coordination, difficulty walking, weak muscles, numbness, and vision problems.
Toxicity: Bleeding, muscle weakness, fatigue, nausea, and diarrhea.
What is Vitamin K’s function in the body, primary food sources, and risks.
Function in the Body: Helps in blood clotting and the metabolism of bone proteins.
Primary Food Sources: Cabbage, fermented cheese, soybeans, olives, spinach, and collard greens.
Deficiency: Excessive bleeding, poor bone development, osteoporosis, pale skin, seizures, vomiting, bruises mostly on the head, and increased cardiovascular disease.
Toxicity: Anemia, too much bile in the body, and jaundice.
What is zinc’s function in the body, primary food sources, and risks.
Function in the Body: Vital nutrient for growth and development for muscle and bone.
Primary Food Sources: Meat, some shellfish, legumes, whole grains, and some fortified cereals.
Deficiency: Hair loss, lack of alertness, feeling lethargic, delayed sexual maturity, diarrhea, reduced sense of taste and smell, and vision problems.
Toxicity: Nausea, vomiting, lethargy, fatigue, dizziness, epigastric pain, loss of appetite, upset stomach, headaches, and abdominal cramps.
What is iron’s function in the body, primary food sources, and risks.
Function in the Body: To accept, carry, and release oxygen.
Primary Food Sources: Red meats, dried fruits, legumes, eggs, poultry, and shellfish.
Deficiency: Anemia, pale skin, shortness of breath, muscle cramps, irritability, fatigue, headaches, sore tongue, and spoon-shaped fingernails and toenails.
Toxicity: Constipation, nausea, abdominal pain, vomiting, diarrhea, black and possibly bloody stools, liver damage, and upset stomach.
What is magnesium’s function in the body, primary food sources, and risks.
Function in the Body: Helps develop and maintain the bones.
Primary Food Sources: Nuts, legumes, whole grains, dark green vegetables, and seafood.
Deficiency: Loss of appetite, nausea, vomiting, fatigue, weakness, tremors, constipation, headaches, and heart palpitations.
Toxicity: Lethargy, facial flushing, diarrhea, nausea, stomach cramps, vomiting, depression, and muscle weakness.
What is calcium’s function in the body, primary food sources, and risks.
Function in the Body: To move your muscles and for your nerves to carry messages between your brain and every part of your body.
Primary Food Sources: Milk, kale, broccoli, spinach, Chinese cabbage, and small fish.
Deficiency: Muscle problems, extreme fatigue, dental problems, depression, slower hair growth, cognitive issues, and dry skin.
Toxicity: Nausea, vomiting, poor appetite, constipation, and levels of too much calcium in your body.
What is Vitamin C’s function in the body, primary sources, and risks?
Function in the Body: Absorbs iron, synthesis of collagen, and defense against infections and inflammation.
Primary Food Sources: Lettuce, citrus fruits, tomatoes, potatoes, and liver.
Deficiency: Fatigue, red gums, easy bruising and bleeding, joint pain, rough, bumpy skin, sore arms and legs, irritability, weight loss and shortness of breath
Toxicity: Diarrhea, nausea, vomiting, stomach cramps or bloating, headaches, and heartburn.
