Intro to Nutrition Flashcards
Healthy nutrition benefits
Essential nutrients
Essential AA include
Essential FA include
disease prevention, vitality and well being
cannot be synth, must be obtained in diet
Valine, leucine, isoleucine etc
Linoleic acid, alpha linoleic acid
Accessory nutrients
include
Phytochemicals
advance health
CoQ10 Carnitine Glucosamine Probiotics Melatonin
Natural substances in plant foods, prevent/treat chronic dz
Antioxidants
ROS
damage results in
block formation of ROS and repair damage
electron seeking, reacts w fats, prot, DNA
mutated genes
Pumpkin/yam/yellow veggies
Tomatoes
Cayenne/red peppers
Purple fruits
Cruciferous veggies
nutrient assc
phytosterols
Lycopene
Capsaicin
Flavonoids/polyphenols
Carotenoids/flavonoids/glucosinolates
Simple sugs
Mono
Di
Complex
M- glucose/fructose/galactose
D- sucrose/maltose/lactose
Oligo/poly- starch and fiber
Simple sugars are
Complex
health benefits assc w
refined- taking away nutrients, adding V/M, no fiber
unrefined- longer to eat, low glycemic index, helps weight loss/GI fxn
whole grains, veggies, fruits
Plant beverages- seeds/nut/soys
liquid fortified w
Cow vs plant based milk
Ca is better in
Protein lacks in
Dairy products
blended w water
V/M, sweeteners, other components
distinct
plant based bevs (Ca carbonate)
in PBB
some health benefits
Specialty diets mostly reduce
then ____ follows w normal intake
low cal diets lower body’s
potentially disrupt
fluids
weight gain
metabolic rate
intestinal flora
Excretion of unwanted substances
Cell pathways depend on chemical
Fruits and veggies have
liver, kidney, Gi, skin, lungs
Convert to less toxic, metabolise/conjugate to water soluble, some not removed
inc nutrient density
Supplement is
Women should get
Smokers should get
Supplements lack
Problem
product for ingestion containing an ingredient to add further value
folic acid
VC
synergistic effects of nutrients, phytochemicals and fiber
no regulation
Folic acid prevents
vC useful for
Omega 3 FA useful for
Diets that eliminate food groups
only use ____ of supplements
neural tube defects
Smokers, duration of cold
CV dz, require long term use, eat lots of fish
limit energy, risky
specific groups
Nutrition is for
Diversify
Limit
Caffeine and alcohol
Reduce ___ intake
shift to
lifestyle
food choices
portion size
inc risk of adverse events
salt
healthier options
Aeorbic activities
Muscle strengthening activities
Bone strengthenin
Running/hopping/jump rope/swimming/dancing
Playground, climbing trees, tug of wore, lifting, garden
running, jump rope, hoops, tennis
Weight management
Focus on
Monitor
Chose _____ when eating out
Prepare and serve _____
Eat a _____ breakfast
Limit _____
total caloric intake- eat low cal dense foods
food choice/intake
smaller portions
smaller portions
nutrient dense
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