Lecture 5 Flashcards
Everyday your body needs certain _______ _______ that it cannot manufacture for itself.
essential nutrients
Nutrients are needed by the body for:
- _______
- ______ and _______ body tissue.
- ________ body functions
- Energy
- Building, Repairing
- Regulating
___________ are proteins, fats, carbohydrates, and water.
Macronutrients
__________ are needed in large amounts ( greater than a few grams per day)
Macronutrients
The amount of energy that can be derived from the macronutrients is measured in ________.
calories
there are __ calories in every gram of fat, and __ calories in every gram of protein or carbohydrate.
9,4
The other two essential nutrients ( vitamins and some minerals) are called ____________ , and they are needed in small amounts (less than 1 gram per day)
micronutrients
Carbohydrates, fats, proteins provide _____ for body’s activities.
energy
Carbohydrates, fats, proteins provide energy for body’s activities, measured in Calories (also called calories or kcals)
Recommended intake:
__-__% Calories from carbohydrate
__-__% Calories from fat
__-__% Calories from protein
45,65
20,35
10,35
Foods you choose should be “________ ________.”
nutrient dense
________ _______ refers to the amount of a nutrient contained in a given amount of food in relation to the calories in that amount of food.
Nutrient density
______
Sources: Liquids, fruits, and vegetables.
Functions: carries nutrients and removes waste, dissolves amino acids, glucose, and minerals;cleans body by removing toxins; regulates body temperature.
water
_____
Sources: Meat, poultry, fish, eggs, beans, nuts, cheese, tofu, vegetables, some fruits, pasta, bread, cereal, and rice.
Functions: Help build new tissue to keep hair, skin, and eyesight healthy; build antibodies, enzymes, hormones, and other compounds; provide fuel for the body.
Proteins
___________:
Sources: Grains, cereal, pasta, fruits and vegetables,nuts, milk, and sugars.
Functions: Provide energy
Carbohydrates
___:
Source:
-Saturated __: Red meat, dairy products, egg yolk, coconut and palm oil, shortening, stick margarine, baked goods.
function: Provide energy; trigger production of cholesterol
-Unsaturated __: Some fish; avocados; olive, canola, and peanut oils.
Function: Also provide energy, but trigger more “good” cholesterol and less “bad” cholesterol.
fat, fat,fat
Calories are the measure of the amount of energy that can be derived from food. How many calories you need depends on your:
- ______,
- ___,
- ____-_____
- ____
- _____
- percentage of body ___
- ____ _________ _____ (_ _ _)
- gender,
- Age,
- Body-frame
- size,
- weight
- fat
- Basal metabolic rate (BMR)
_____ __________ _____ ( _ _ _) : the number of calories needed to sustain your body at rest.
Basal Metabolic Rate (BMR)
Your _____ level will also affect your calories requirements.
activity
______ has no caloric value
water
Water
- carries _______
- Maintains ______
- lubricates ____
- Helps with _______
- rides the body of _____ through urine
- contributes to the product of _____, which evaporates from the skin to cool the body.
- higher fluid intakes -> lower risk of _____ _____, _____ and ______ cancer.
- nutrients
- temperature
- joints
- digestion
- waste
- sweat
- kidney stones, colon, bladder
The average adult should consume about -._ litres (__-__ ounces) of fluids (not necessarily all as water) per day
2,2.8
64,80
______
- critical for growth and repair
- they form the basic framework for our muscles, bones, blood, hair, and fingernails.
Proteins
Proteins provide _ calories per gram; they are made of combinations of 20 ____ ____.9 of which we must get from our diet because the human body cannot produce them. These are called _______ _____ _____.
4, amino acids, essential amino acids
Animal proteins provide all the amino acids needed (________ proteins)
Plant proteins may have low levels of some of the essential amino acids (_________ proteins)
complete, incomplete
___________ are organic compounds that provide our brains and bodies with glucose, their basic fuel.
Carbohydrates
The major sources of ____________ are found in plants-including grains, vegetables, fruits, and beans-and milk.
carbohydrates
There are two types of carbohydrates
- ) _____ carbohydrates(sugars)
- ) ______ carbohydrates(starches and fiber)
simple, complex
carbs provide _ calories per gram
4
All carbs are broken down into primarily _____
glucose
______ carbohydrates
-Sugars and sugar containing foods, including honey, brown sugar, also in fruits and vegetables.
-natural sugars, such as lactose in milk and fructose in fruit, and added sugars that are found in candy, soft drinks, fruit drinks, pastries, and other sweets.
_______ carbohydrates
- Found in whole grains, beans, lentils.
-grains, cereals, vegetables, beans, and nuts.
Simple, Complex
___-carbohydrate foods are consumed in an effort to lose weight
low
Reduced carbohydrate foods may be higher in ___ than the foods they replace.
fat
Weight loss with a low-carb diet may be rapid in the ____-term, but ____-term weight loss is difficult to achieve with this diet.
short,long
_______ ______ is the nondigestible form of complex carbohydrates occurring naturally in plant foods, such as leaves, stems, skins, seeds, and hulls.
Dietary fiber
_______ _____ consists of isolated, nondigestible carbs that may be added to foods, and that provide beneficial effects in humans.
Functional fiber
The various forms of ____ enhance health in different ways: They slow the emptying of the stomach, which creates a feeling of fullness, and aids weight control. They interfere with absorption of dietary fat and cholesterol, which lowers the risk of heart disease and stroke in both middle-aged and elderly individuals. In addition. In addition, they help prevent constipation, diverticulosis ( a painful inflammation of the bowel), and diabetes.
fiber
Foods that are high in fiber are: - - - -
- Grains
- Vegetables
- Fruits
- Legumes.
___:Responsible for providing Calories, 9 Calories per gram
fats
___:Aid in the absorption of fat-soluble vitamins
fats
___:Functions as cushioning for the abdominal organs, also for temperature regulation
fats
_____ are also part of the cell membrane, lining of nerve cells
lipids
___________ fats are those that are liquid at room temperature
Unsaturated
__________ fats can be monounsaturated or polyunsaturated.
Unsaturated
__________ fats are recommended as a way to decrease incidence of heart disease
Unsaturated
Omega 3 fatty acids are a form of __________ fats
unsaturated
__________ fats are solid at room temperature.
Saturated
Vegetable oils are processed to produce partially __________ fats
hydrogenated
Vegetable oils are processed to produce partially hydrogenated fats
_____ fats, which are thought to increase cholesterol levels in humans, are produced during the hydrogenation process.
trans
The process of hydrogenation creates unsaturated fatty acids called ____ fats.
trans
Olive, soybean, canola, cottonseed, corn, and other vegetable oils are _________ fats.
unsaturated
________ fats increase the risk of heart disease and should be avoided s much as possible.
saturated
_____ fats are found in some margarine products and most foods made with partially hydrogenated oils, such baked goods, and fried foods.
trans
Recommendation for fat intake
Use soybean, canola, corn, olive, safflower or sunflower oils
_________ fats should be consumed as little as possible
Two 3-oz. Servings of fatty fish are recommended per week to provide omega-3 fatty acids (salmon, tuna, sardines)
Saturated
Most _______ and _______ regulate the body’s growth and metabolism, do not provide Calories, some work as anti-oxidants
vitamins, minerals
Most _______ need to be provided in the diet
vitamins
Some vitamins are fat-soluble (_, _, _, _); they are absorbed through the intestinal membrances and stored in the body.
A, D, E, K
Vitamin _ can be produced in sufficient quantities by the body, depending on exposure to the sun
D
_______, which help put proteins, fats, and carbohydrates to use, are essential to regulating growth, maintaining tissue, and releasing energy from foods. Together with enzymes in the body, they help produce the right chemical reactions at the right times. They’re also involved in the manufacture of blood cells, hormones, and other compounds.
Vitamins
The body produces some _____, such as ______ _ which is manufactured in the skin after exposure to sunlight. Other vitamins must be ingested.
vitamins, vitamin D
_____-soluble vitamins, if taken in larger quantities than needed, will be lost in the urine and sweat.
Water
All B vitamins, including folic acid, as well as vitamin C, are _____ soluble
water
Insufficient levels of ____ ____ (____) in pregnant women increases risk of development of neural tube defects in baby.
folic acid (folate)
___________ are substances that prevent the harmful effects caused by oxidation within the body. They include vitamin C, E, and beta-carotene ( a form of vitamin A), as well as compounds, liek carotenoids and flavonoids. All share a common enemy: renegade oxygen cells called free radicals released by normal metabolism as well as by pollution, smoking, radiation, and stress.
Antioxidants
Those consuming a diet high in ___________ have a lower risk of lung, colon and stomach cancer
antioxidants
Building of bones and teeth, enzyme functions, nerve and muscle function, are where some ________ are required
minerals
________ help build bones and teeth, aid in muscle function and help our nervous systems transmit messages.
Minerals
____ and ______ are the most likely minerals to be deficient in the diet
Iron, calcium
________, the most abundant mineral in the body, builds strong bone tissue throughout life and plays a vital role in blood clotting and muscle and nerve function.
Calcium
Body must build up peak bone mass by young adulthood to prevent ___________ in later life
osteoporosis
Osteoporosis leads to increased risk of ____ and ___ fracture in later life
wrist, hip
_______ helps maintain proper fluid balance, regulates blood pressure, transmits muscle impulses, and relaxes muscles.
Sodium
High _______ is a factor in the development of high blood pressure
sodium
Sodium intake should be kept to ___ grams/day (approx.__ tsp of table salt)
2.4,1
