Fundaments of nutrition - Stage 1 Flashcards
2 types of nutrients?
- Macronutrients
- Micronutrients
Macronutrients involve what?
- Carbohydrates
- Fats (lipids)
- Protein
Micronutrients involve what?
- Minerals
- Vitamins
What are non-nutrients?
Chemicals in food that are not needed for growth and energy
What is fibre for?
For food to move effectively
2 forms of fibre?
- Insoluble
- Soluble
What is soluble fibre?
Dissolves in water to form gel-like material.
What can soluble fibre help with?
Lower blood cholesterol and glucose levels
Insoluble fibre?
(increases stool bulk)
Helps movement of material through digestive system
What is nutrient density?
Refers to amount of nutrients in a food to the foods energy value.
What is energy density?
Number of KJ/g of food.
% of macronutrient in diet formulae?
%= Kilojules (macronutrient). X 100
Total KJ for meal/diet
What does AMDR stand for?
Acceptable Macronutrient Distribution Range
What does BMR stand for?
Basal Metabolic Rate
What is BMR?
Rate at which people expend energy
What can affect BMR?
- Gender
- Body size
- Hormones
- Infection & illness
- Age
- Drugs
Female BMR calculation?
BMR (F) = kg X 0.9 X 24 X 4.2
Male BMR calculation?
BMR (M) = kg X 1.0 X 24 X 4.2
Energy Balance =?
Energy Balance = Intake - Expenditure
What is Thermic effect?
Energy required for digestion, absorption and disposal of ingested nutrients
Thermic effect =?
10% of KJ consumed
Expenditure calculation =?
BMR + Thermic effect + Exercise
How much energy do Carbohydrates provide?
16.7 KJ/g
How much energy does Fats provide?
37.7 KJ/g
How much energy does Proteins provide?
16.7 KJ/g
2 types of fats?
- Unsaturated
- Saturated
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
What do proteins help with?
- Helps build enzymes to digest food
- Helps build hormones
- Helps muscles to work
What are trans-fats?
Extremely dangerous fats, found in burgers, fries, margarine (avoid)
What do Unsaturated fats do?
Helps lower cholesterol
What do Saturated fats do?
Raises level of LDL
LDL = Low density lipoprotein
Dietry fibre?
Large role in functioning a healthy digestive system, Found in many fruits and veggies
What is overnutrition?
A form of malnutrition (Imbalanced nutrition)
What is malnutrition?
Imbalanced nutrition
Some over-nutrition disorders?
- Obesity
- Diabetes
- Cardiovascular disease
- Hypertension
Body mass index calculation? (BMI)
BMI = Weight (kg)
Height (m)2
2 types of body shape?
- Android
- Gynoid
What is Android body shape?
Fat around organs (belly fat)
What is Gynoid body shape?
Fat around hips and thighs
Obesity complications?
- High blood pressure
- Heart disease
- Diabetes
- Cancers
- Sleep disorders
Foods to avoid?
- Fast foods
- Sweets
- Sausages & bacon
Diabetes Type 2 (Mellitus)?
Occurs when body doesn’t produce enough or respond normally to insulin.
Fat soluble vitamins are?
- A
- D
- E
- K
Water soluble vitamins are?
- B
- C
Vitamin A?
- Fat soluble
- Keeps eyes, skin and immune system healthy
Vitamin D?
- Fat soluble
- Bodies make Vitamin D using energy from the sun
Vitamin E?
- Fat soluble
- Protects against cell damage
Vitamin K?
- Fat soluble
- Helps with blood clotting
Vitamin C?
- Water soluble
- Plays important role in the growth and repair of bones and teeth
6 types of Vitamin Bs?
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B6
- Vitamin B9
- Vitamin B12
Vitamin Bs?
- Water soluble
- Process of energy production in the body
Fats worst to best?
- Trans
- Saturated
- Mono - Unsaturated
- Poly - Unsaturated
Minerals?
Contain certain chemical elements
6 minerals?
- Calcium
- Iron
- Magnesium
- Zinc
- Sodium
- Potassium
What is undernutrition?
Deficiency of calories
What is digestion?
Mechanical and chemical breakdown of food and drinks
Digestive system organs?
- Mouth
- Oesophagus
- Stomach
- Gall bladder
- Pancreas
- Liver
- Large intestine
- Small intestine
- Rectum
The mouth?
- Salivary glands
moisten food to help swallowing
The oesophagus?
Tube that joins the mouth to the stomach
The stomach?
- Food storage
- Disinfect food
- Chemical digestion
The liver & Gall bladder?
The liver produces bile (salt, water, cholesterol)
Bile is stored in gall bladder
The pancreas?
Produces enzymes to digest protein, starch and fat
The small intestine?
Most digestion and absorption occurs here
The Duodenum?
Links stomach to small intestine
The Jejunum & Ileum?
Jejunum is coiled mid section.
Ileum is final section that leads to large intestine.
The large intestine?
Remove food residue and waste from body
The rectum?
Eliminate faeces
Where is Carbohydrate digestion?
- Mouth
- Small intestine
Where is Protein digestion?
- Stomach
- Small intestine
Where is Lipid digestion?
- Mouth
- Small intestine
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
How many kJ in a calorie?
1 calorie = 4.2kJ
3 small intestine areas?
- Duodenum
- Jejunum
- Lleum
Malabsorption?
Relates to difficulty absorbing nutrients from food
Is water a nutrients?
No
Benefits of fibre?
- Aids bowel movements
- Maintains bowel health
- Lowers cholesterol levels
What refers to the amount of a nutrient in a food relative to the food’s energy value?
Nutrient density
What has the highest energy density?
Fat
What has the lowest energy density?
Water
How much energy in protein, carbohydrates and fat?
Protein- 16.7 kJ/g
Fat- 37.7 kJ/g
Carbohydrates- 16.7 kJ.g
Calculate energy distribution percentage?
Weight of macronutrient (g) X Energy (kJ/g) = ??? kJ
ADMR for protein?
15-25%
ADMR for fats?
20-35%
ADMR for carbohydrates?
45-65%
What effects BMR?
- Drugs
- Body size
- Gender
Foods of lowest and highest energy density?
Lowest- Fruit and veggies
Highest- Oils
Fat soluble vitamins?
- A
- D
- E
- K
Disaccharide?
2 carbohydrate rings
Monosaccharide?
1 carbohydrate ring
Polysaccharide?
Many carbohydrate rings
Monosaccharide food example?
Honey
Low/High GI foods good or bad?
Low= good High= bad
What is part of protein hierarchy?
- Protein
- Peptides
- Amino acids
Which type of fat is considered the worst for health?
Trans fats
Omega 3 & 6 essential fatty acids are?
Polyunsaturated
