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BIO 153 final (Lab Exam + Lecture) > Lab 9 Nutrition > Flashcards

Lab 9 Nutrition Flashcards

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1
Q

Key recommendations

A

1) eat many fruits, veg & whole grains & protein
2) limit highly processed foods
-little to no added sodium, sugar or saturated fat
3) drink water
Tips:
be mindful as you cook
cook, plan & involve others
enjoy culture & company & take ur time

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2
Q

3 major building blocs of tissues

A

1) Protein 2) carb 3) Lipids
- nucleic acids aren’t nutritionally important but are synthesized by cells as these compounds form genetic material of living organisms

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3
Q

Polymer: Protein monomer =?

A

amino acids, peptides

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4
Q

what are examples of proteins in the body

A

hemoglobin, clotting factors, plasmin, actin, myosin, colagen, enzymes, albumin, pumps

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5
Q

what is the function of proteins in the body

A

molecular tools, enzymes, structural support, transport, communication, colloid balance & receptors

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6
Q

Polymer = complex carbs momoner=

A

Glucose ( a monosaccaride)

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7
Q

examples of carbs in body

A

glycogen, starch, glucose, fructose, lactose, ribose, cellulose

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8
Q

functions of starch in the body

A

cell surface markers. short term energy storage

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9
Q

polymer: triglyceride monomer=

A

3 fatty acids & glycerol

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10
Q

what are examples of lipids in the body

A

aldosterone, cortisol, testosterone, estrogen, bile acid, Bite A,E,D,K. Cell membrane, phospholipids, myelin, prostaglandins

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11
Q

what is the function of lipids in the body

A

long term energy storage, padding, cell membrane, steroid hormones

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12
Q

Polymer = nucleic acids monomer=

A

nucleotides
ex. DNA, ATP, cAMP
genetic material, high energy phosphate bonds, second messengers in intracellular signalling

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13
Q

glucose is a…

A

monosaccharide

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14
Q

sucrose, lactose & maltose are

A

disaccharides

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15
Q

main dietary sources of

A

sugar, molasses, honey, maple syrup, fructose, dextrose, corn syrup, fruits, beverages, processed food high in extrinsic sugars

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16
Q

difference between simple & complex carbs

A 
simple = mono & disaccharides 
complex = polysaccharides (starch)
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17
Q

What are the health issues to do with simple carbs (sugars)

A

adverse effect on HDL, LDL, Triglyceride levels & increased risk OF CARDIOVASCULAR DISEASE & NEUROLOGICAL DISORDERS LIKE DEMENTIA

  • may contribute to obesity & diabetes
  • dental caries
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18
Q

simple carb (sugar recommendations )

A

no rec. daily intake
aim for complex carbs instead
if you’re gonna eat simple, it should be fruits

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19
Q

Complex carbs

A

either starch of fibre

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20
Q

what is starch

A

digestible complex carb - token down & absorbed as monosaccharides

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21
Q

what is finer

A

indigestible complex carb - cellulose, pectin, inulin

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22
Q

what are the mail dietary sources of complex carbs

A
  • refinded grains, potatoes(ONLY STARCH)
  • Whole grains, veggies, legumes (both starch & fibre)
  • fruits (fibre no starch)
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23
Q

health issues of complex carbs

A

broken down & absorbed as glucose, raise blood sugar & trigger insulin. Presence of fibre slows down digestion & reduces glucose absorption

  • high star consumption can lead to obesity which can lead to diabetes which can lead to alzheimers
  • insoluable fiber = bran, cellulose may reduce risk of colon cancer
  • soluable fiber (fruit/oats) may reduce blood cholesterol & lower cardio disease
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24
Q

what is the recommended fibre a day

A

30g

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25
Q

how many amino acids & essential ones are there

A

21 amino acids. 8 are essential & must be consumed

children has 10 essential.

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26
Q

what are proteins actually…

A

polymers of amino acids

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27
Q

a complete protein has..

A

all 8 essential amino acids

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28
Q

what are main sources of protein

A

Meat, Egg, Milk, soybean (complete)

  • legume (lentil, kidney bean, chickpea), nut, seed (incomplete)
  • grain w/ meat alt = complete
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29
Q

humans can synthesize most fatty acids from…

A

glucose or other carbon compounds

30
Q

which fatty acids cannot be syntheized

A
  • Linoleic acid (omega-6)

- linolenic acid (omega-3)

31
Q

lipids include:

A

Cholesterol (animal fat only)
Triglycerides (main storage of fat in adipocytes made of glycerol & 3 fatty acids)
-Saturated fats with no double bonds
-monounsaturated& polyunsaturated fats with 1-2 double bonds
-trans fatty acids (formed when unsaturated fats are heated to hi. temp)

32
Q

what are the main sources of lipids

A 
butter, lard, cream, meat fat, coconut/palm oil (SAT FAT) 
plant oils (unsaturated)
fish oil (omega 3) 
shortening, solid margarine, hydrogenated oil (trans fat)
33
Q

health issues associated with lipids

A

saturated & trans fats = hi. risk cardiovascular disease
dietary cholesterol = increased risk cardiovascular disease
omega 3 = decreased risk of heart attack & stroke

34
Q

recommendations for lipids

A

-low sat. fats & no trans fats

35
Q

What are vitamins

A

essential ORGANIC nutrients that promote/regulate chemical rxn.’s

  • most are coenzymes that are required for enzyme function
  • Water sol = B & C
36
Q

what are minerals

A

INORGANIC ions for body to maintain cell structure for various physiological processes & cofactors for enzymes

37
Q

what are the essential minerals

A

Iron, Potassium, Calcium, Phosphorous, Sodium, Magnesium, Chloride.
rec. In trace amounts: Zinc, copper, manganese, cobalt, selenium, chromium

38
Q

when do deficiency diseases occur

A

if level of fit or mineral gets to low

39
Q

what is RDA

A

daily dietary intake level of nutrient considered sufficient to meet the requirements of most health individuals in each stage of life & gender group. Also known as daily value.

40
Q

what is tolerable upper intake level

A

caution against excessive intake of nutrients that can be harmful in large amounts (hypervitaminosis)
-it’s the largest level of daily consumption that won’t cause side effects.
Vitamins that are stored are the most concerning

41
Q

What is the function of sodium

A

used to regulate fluids & pd, maintain muscle & never function

42
Q

RDA & UL of sodium

A

1500mg RDA & 2300mg UL.

43
Q

bad things that sodium can cause

A

-hypertension= risk factor for stroke, heart disease, & kidney disease

44
Q

Vit. A

A

rec. for visual pigment & synthesis of retinol

45
Q

calcium

A

principle mineral in bones & teeth & needed for muscle contraction

46
Q

B5 / Pantothenic acid

A

part of coenzyme-A (for entry into krebs cycle)

47
Q

VIT D

A

synthesized in skin exposed to UV light. Rec. for calcium uptake.

48
Q

Zinc

A

cofactor for enzyme carbonic anhydrase. Important in buffering blood & CO2 transport

49
Q

B12 Cobalmin

A

rec. for synthesis of new cells, deficiency causes by PERNICIOUS ANEMIA. Main sources: meat, dairy, eggs, vegetarians may be at risk

50
Q

Vit C / Ascorbic acid

A

need for synthesis of collagen (deficiency = scuvy)

51
Q

potassium

A

main cation in cytoplasm -maintains membrane potential

52
Q

chloride

A

anion for stomach acid

53
Q

B9 Folic acid

A

deficiency in prep is accocieted with neural tube defects. Important Coenzyme for DNA synthesis

54
Q

B1 Thiamine

A

imp. coenzyme in carb metabolism (deficiency = beriberi)

55
Q

Vit K

A

rec. for synthesis of clotting factors

56
Q

Vit. E

A

fat sol antioxidant (protects against free radicals)

57
Q

Phosephorus

A

part of ATP, phospholipids, & nucleic acid

58
Q

B6 Pyroxide

A

imp. in metabolism of homocysteine (protects against atherosclerosis)

59
Q

magnesium

A

component of bone, major enzymatic cofactor. Leafy greens is a good source

60
Q

B2 Riboflavin

A

used to make FAD (electron receptor in krebs

61
Q

1 calorie

A

amount of eng. to raise 1g of water 1 degree

62
Q

1kcal = 1000 calories =

A

1 Calorie

energy in food is stored in chemical bonds of proteins, fats & carbs

63
Q

energy density

A

Carb 4kcal/g
fat 9kcal/g
protein 4kcal/g

64
Q

what is estimated energy requirement

A

-rec. for energy intake to keep weight stable

65
Q

variables of EER

A

age, gender, weight, height, activity level

66
Q

tissue trauma & EER

A

increases

67
Q

hypothyroid & EER

A

decreases

68
Q

starvation & EER

A

decreases

69
Q

high muscle to fat ratio & EER

A

increases

70
Q

temp: hot or cold & EER

A

increased

BIO 153 final (Lab Exam + Lecture) (13 decks)

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