Kin Module 6 Flashcards
Macronutrient
compounds consume in the largest quantities and that provide the majority of the energy we require
(fats, carbs, proteins)
Micronutrient
Vitamins and minerals that are essential for growth, development, health that are required in smaller amounts
Functions of carbohydrates
- Primary role is to provide energy to cells
- Can store glucose in the form of glycogen
- build macromolecules
- ensure proper function of nervous system, heart, kidneys
- can spare protein and fat for other uses
- certain types are dietary fibres
Functions of Lipids / adipose tissue in the body
- a primary role to store energy
- serve as cell membranes
- surround/insulate organs
- temperature regulation
- regulate functions of the body
Two types of lipids
- Essential fatty acids: needed for normal health
- Essential fatty acids: our bodies cannot produce it , must be consumed
Functions of proteins
- provide structural building blocks (amino acids) for many tissues/organs
- role in conducting most of the chemical reactions
- can provide energy when not consuming enough carbs/fats
- includes essential amino acids (9) that needs to be consumed
Functions of vitamins and how many of them are there
- essential organic nutrients for normal development and functioning
- must be obtained for diet
13 vitamins
Functions of minerals
- essential inorganic elements needed for devel and function
- originate in the earth and cannot be synthesized
- must be obtained in diet
- cofactors that work with proteins for function
Nutrient density and what do nutrient-dense foods contain
ratio of nutrient content to k-cals (the total energy)
- contain vitamins, minerals, complex carbs, lean protein, healthy fats
- high nutrients relative calorie content
Empty calorie food and beverages
- small nutrient density
- composed primarily or solely of sugar, fats, oil, alcohol-containing beverages
How to calculate Energy Storage
Es = Energy intake - Energy expenditure
+Es = weight gain
-Es = weight loss
Ascorbic acid
vitamin c
folic acid
vitamin b
retinol
vitamin a alpha
alpha tocopherol
vitamin e
Energy intake
the total chemical energy contained in the foods we eat, primarily from carbs/fats/proteins
what macronutrients is the most energy dense
lipids
what is the major way we store energy
60-80% excess energy stored as adipose tissue
What is the two compartment model that makes up body composition
- Fat free (lean) mass (%)
Muscle, bone, connective tissue, - Body fat mass (%)
- Essential fat (fat body needs for normal function)
- Non-essential fat (adipose tissue) (tends to be surrounding visceral internal organs and subcutaneous (under skin)
Methods to measure body composition
- bathroom scale
- Body mass index (biased predictions)
- waist circumference
- skin fold calipers (to measure body fat)
- bio-electric impedance analysis (BIA)
- Dual energy x- ray absorptionetry (DEXA) (gold standard)
- densitometry (gold standard)
bio-electric impedance analysis (BIA()
method to measure body composition, uses an electric current to determine body fat/percentage
Dual energy x-ray absorptiometry (DEXA)
Gold standard of measuring body composition
Densitometry
Gold standard to measure body composition by measuring the mass of components of the body
What’s the Canada’s food guide
- provides simple dietary analysis, with nutritional goals, from food consumption surveys
- converts nutrition requirements into practical pattern of food choices
What does the Canada food guide recommend
- make half your plate fruits/veg
- whole grains
- plant based foods (more fibre/less saturated fats)
What does the Canada food guide not recommend
- eat high processed foods
- eat frozen food/store bought baked goods
What information is provided in a food label
- serving size
- % daily values
- amount of macro/micronutrients
- ingredients to determine nutritional value
What is daily values (%DV)
provides an indication of the amount of macro- and micronutrients contained int the product relative to what an individual requires in a day
waist circumference of females with increased risk and substantially increased risk
- more than 80 cm is increased risk
- more 88 cm is substantially increased risk
waist circumference of males with increased risk and substantially increased risk
- more than 94 is increased risk
- more than 102 is substantially increased risk
