Lipids Flashcards
What is an adequate diet
eating enough energy and nutrients to maintain health
What is a moderate diet
eating the right amount of food to maintain health
Balanced diet
eating combination of foods with the right proportions of nutrients
Varied diet
eating foods from many different food groups
Tools to plan a nutritious diet
What are these all based off of?
Food labels
dietary guidelines
dietary plans
DRI tables
Health claims vs structural claims example
Prevents cancer
vs
lowers heart disease
The names of the dietary guidelines (old vs new)
Food rules vs food guide
What are the simple carbs and the complex carbs
simple: sugar
complex: glycogen, fibres and starches
What are the simple carbs (mono) and description
Glucose - hexose
Fructose - sweetest of all sugars, found in fruits veggies and corn syrup - pentose
Galactose - not found on it’s own in food, with lactose - hexose
What are the simple carbs (disacch) and description
units?
Maltose (plant/malt sugar) - gluc + gluc
- created when starch is broken down
Sucrose (table sugar) - gluc + fruc
Lactose (milk) - gluc + galactose
Info about starch
- chains of glucose branched or unbranched
- storage form in pants ***
- most abundant in grains
What carbohydrate is used as storage in plants?
Starch
Glycogen
- not a food source
- stored in the muscle and liver
What is dietary and functional fibre
diet: non digestible, structural part of plant sie. grains, seeds, rice
functional: non digestible carbs extracted from plants and ADDED to foods
What do soluble fibres do with water
Is it fermantable?
Absorb water to form a gel (viscous)
Fermentable … easily digested
What do non-soluble fibres do
Description
They attract to water and cling to it
- gives a rough texture (celery string, outside of corn, outside layers of grains)
- helps with elimination
- you feel full longer
What is RDA of carbs but is it enough?
130g/day
ONLY accounts for brain function
RBC needs glucose
so does brain and nervous tisue
What is the glycemic response
the absorption of glucose after a meal
glycemic index
the potential to RAISE blood glucose
What are added sugars and what daily % is recommended
25% or less = 31 tsp
sugars extracted from plants and added to foods during processing
What are two sugar alternatives
- nutritive sweeteners/sugar replacers
2. non nut/artificial sweeteners
Sugar replacers EXAMPLES
Sucrose, fructose, honey, molasses, brown sugar
sugar alcohols
Sugar alcohols info
- mouth metabolizes slowly so it’s often used in gums or mints
- does not promote tooth decay
Artificial sweeteners info
- 30-600 x sweeter than sucrose
- does not promote tooth decay
