Fundaments of nutrition - Stage 1 Flashcards
1
Q
2 types of nutrients?
A
- Macronutrients
- Micronutrients
2
Q
Macronutrients involve what?
A
- Carbohydrates
- Fats (lipids)
- Protein
3
Q
Micronutrients involve what?
A
- Minerals
- Vitamins
4
Q
What are non-nutrients?
A
Chemicals in food that are not needed for growth and energy
5
Q
What is fibre for?
A
For food to move effectively
6
Q
2 forms of fibre?
A
- Insoluble
- Soluble
7
Q
What is soluble fibre?
A
Dissolves in water to form gel-like material.
8
Q
What can soluble fibre help with?
A
Lower blood cholesterol and glucose levels
9
Q
Insoluble fibre?
A
(increases stool bulk)
Helps movement of material through digestive system
10
Q
What is nutrient density?
A
Refers to amount of nutrients in a food to the foods energy value.
11
Q
What is energy density?
A
Number of KJ/g of food.
12
Q
% of macronutrient in diet formulae?
A
%= Kilojules (macronutrient). X 100
Total KJ for meal/diet
13
Q
What does AMDR stand for?
A
Acceptable Macronutrient Distribution Range
14
Q
What does BMR stand for?
A
Basal Metabolic Rate
15
Q
What is BMR?
A
Rate at which people expend energy
16
Q
What can affect BMR?
A
- Gender
- Body size
- Hormones
- Infection & illness
- Age
- Drugs
17
Q
Female BMR calculation?
A
BMR (F) = kg X 0.9 X 24 X 4.2
18
Q
Male BMR calculation?
A
BMR (M) = kg X 1.0 X 24 X 4.2
19
Q
Energy Balance =?
A
Energy Balance = Intake - Expenditure
20
Q
What is Thermic effect?
A
Energy required for digestion, absorption and disposal of ingested nutrients
21
Q
Thermic effect =?
A
10% of KJ consumed
22
Q
Expenditure calculation =?
A
BMR + Thermic effect + Exercise
23
Q
How much energy do Carbohydrates provide?
A
16.7 KJ/g
24
Q
How much energy does Fats provide?
A
37.7 KJ/g
25
How much energy does Proteins provide?
16.7 KJ/g
26
2 types of fats?
- Unsaturated
| - Saturated
27
What do fats help with?
- Helps insulate you against extreme temperatures
- Helps body absorb the Fat soluble vitamins (A, D, E & K)
- Provides essential fatty acids
28
What do proteins help with?
- Helps build enzymes to digest food
- Helps build hormones
- Helps muscles to work
29
What are trans-fats?
Extremely dangerous fats, found in burgers, fries, margarine (avoid)
30
What do Unsaturated fats do?
Helps lower cholesterol
31
What do Saturated fats do?
Raises level of LDL
| LDL = Low density lipoprotein
32
Dietry fibre?
Large role in functioning a healthy digestive system, Found in many fruits and veggies
33
What is overnutrition?
A form of malnutrition (Imbalanced nutrition)
34
What is malnutrition?
Imbalanced nutrition
35
Some over-nutrition disorders?
- Obesity
- Diabetes
- Cardiovascular disease
- Hypertension
36
Body mass index calculation? (BMI)
BMI = Weight (kg)
| Height (m)2
37
2 types of body shape?
- Android
| - Gynoid
38
What is Android body shape?
Fat around organs (belly fat)
39
What is Gynoid body shape?
Fat around hips and thighs
40
Obesity complications?
- High blood pressure
- Heart disease
- Diabetes
- Cancers
- Sleep disorders
41
Foods to avoid?
- Fast foods
- Sweets
- Sausages & bacon
42
Diabetes Type 2 (Mellitus)?
Occurs when body doesn't produce enough or respond normally to insulin.
43
Fat soluble vitamins are?
- A
- D
- E
- K
44
Water soluble vitamins are?
- B
| - C
45
Vitamin A?
- Fat soluble
| - Keeps eyes, skin and immune system healthy
46
Vitamin D?
- Fat soluble
| - Bodies make Vitamin D using energy from the sun
47
Vitamin E?
- Fat soluble
| - Protects against cell damage
48
Vitamin K?
- Fat soluble
| - Helps with blood clotting
49
Vitamin C?
- Water soluble
| - Plays important role in the growth and repair of bones and teeth
50
6 types of Vitamin Bs?
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin B9
- Vitamin B12
51
Vitamin Bs?
- Water soluble
| - Process of energy production in the body
52
Fats worst to best?
- Trans
- Saturated
- Mono - Unsaturated
- Poly - Unsaturated
53
Minerals?
Contain certain chemical elements
54
6 minerals?
- Calcium
- Iron
- Magnesium
- Zinc
- Sodium
- Potassium
55
What is undernutrition?
Deficiency of calories
56
What is digestion?
Mechanical and chemical breakdown of food and drinks
57
Digestive system organs?
- Mouth
- Oesophagus
- Stomach
- Gall bladder
- Pancreas
- Liver
- Large intestine
- Small intestine
- Rectum
58
The mouth?
- Salivary glands
| moisten food to help swallowing
59
The oesophagus?
Tube that joins the mouth to the stomach
60
The stomach?
- Food storage
- Disinfect food
- Chemical digestion
61
The liver & Gall bladder?
The liver produces bile (salt, water, cholesterol)
| Bile is stored in gall bladder
62
The pancreas?
Produces enzymes to digest protein, starch and fat
63
The small intestine?
Most digestion and absorption occurs here
64
The Duodenum?
Links stomach to small intestine
65
The Jejunum & Ileum?
Jejunum is coiled mid section.
| Ileum is final section that leads to large intestine.
66
The large intestine?
Remove food residue and waste from body
67
The rectum?
Eliminate faeces
68
Where is Carbohydrate digestion?
- Mouth
| - Small intestine
69
Where is Protein digestion?
- Stomach
| - Small intestine
70
Where is Lipid digestion?
- Mouth
| - Small intestine
71
Difference between essential amino acid and non-essential amino acids?
Essential amino acids must be supplied in diet because body cannot make them and non-essential amino acids are made in the body
72
How many kJ in a calorie?
1 calorie = 4.2kJ
73
3 small intestine areas?
- Duodenum
- Jejunum
- Lleum
74
Malabsorption?
Relates to difficulty absorbing nutrients from food
75
Is water a nutrients?
No
76
Benefits of fibre?
- Aids bowel movements
- Maintains bowel health
- Lowers cholesterol levels
77
What refers to the amount of a nutrient in a food relative to the food's energy value?
Nutrient density
78
What has the highest energy density?
Fat
79
What has the lowest energy density?
Water
80
How much energy in protein, carbohydrates and fat?
Protein- 16.7 kJ/g
Fat- 37.7 kJ/g
Carbohydrates- 16.7 kJ.g
81
Calculate energy distribution percentage?
Weight of macronutrient (g) X Energy (kJ/g) = ??? kJ
82
ADMR for protein?
15-25%
83
ADMR for fats?
20-35%
84
ADMR for carbohydrates?
45-65%
85
What effects BMR?
- Drugs
- Body size
- Gender
86
Foods of lowest and highest energy density?
Lowest- Fruit and veggies
| Highest- Oils
87
Fat soluble vitamins?
- A
- D
- E
- K
88
Disaccharide?
2 carbohydrate rings
89
Monosaccharide?
1 carbohydrate ring
90
Polysaccharide?
Many carbohydrate rings
91
Monosaccharide food example?
Honey
92
Low/High GI foods good or bad?
```
Low= good
High= bad
```
93
What is part of protein hierarchy?
- Protein
- Peptides
- Amino acids
94
Which type of fat is considered the worst for health?
Trans fats
95
Omega 3 & 6 essential fatty acids are?
Polyunsaturated
