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food and nut ... > macro and micronutrients / non-nutrients > Flashcards

macro and micronutrients / non-nutrients Flashcards

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1
Q

macronutrients

A

essential nutrients needed in larger quantities for growth, energy and health

-protein, fats, carbohydrates

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2
Q

protein
-energy density
- AMDR
- chemical elements
- what types of protein

A

growth and maintenance of every cell. produces enzymes and hormones and is a secondary source of energy
- 17kj/g
- 15-25%
- carbon, hydrogen, oxygen, nitrogen

complete = all 8 or 9 amino acids = cheese, eggs, meat

incomplete = some but not all amino acids = bread, peas, rice

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3
Q

Lipids/Fats
- function
-AMDR
- energy density
- chemical bond
- fat types and bonds

A

Insulation, Protection, Maintenance, Energy
- 20-35%
- 37kj/g
- CHO, Carbon, hydrogen and oxygen

saturated fats = no double bond > meat, butter, milk

monounsaturated = 1 double bond > olive oil, nuts

polyunsaturated = 2 double bonds > salmon, walnuts

transfats = when unsaturated fats are hardened > cakes, pies, butter

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4
Q

Carbohydrates
energy density
AMDR
chemical elements
function’s
types

A

-17kj per gram
- 45-65%
- carbon, hydrogen, oxygen
- provide energy and stimulate the digestive tract

monosaccharides = glucose (fruit), fructose (honey), galactose (milk) - single sugar molecule

disaccharides = maltose (malt sugar), lactose (milk), sucrose (cane sugar) - two sugar molecules

Polysaccharides = starch (grains), fibre (plant foods) - chains of glucose molecules

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5
Q

Water
chemical element
function
male and female requirements

A

H20

to regulate body temperature, assist in digestion and excrete water as urine

male = 10 cups per day
women = 8 cups per day

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6
Q

GI

A
  • glycaemic index = a rank from 0-100 the higher the number the quicker the aborption

low = foods release energy slowly, only moderately raising blood sugar levels & sustained energy - 0-54

high = releases energy quickly, causing a spike in blood sugar levels - 71-100

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7
Q

consequence of excess and deficiency carbs

A
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8
Q

fibre
functions
types
fibre daily recommendation women and men

A

speeds the passage of food waste, helps someone feel full, lower risk of heart disease

soluble = oats, fruit and veg
insoluble = nuts, seeds
resistance starches = lentils and beans

men = 30g women = 25g

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9
Q

excess and deficiency of fibre

A

excess = depletion of zinc and iron, production of painful gases, vomiting

deficiency = constipation, irregular bowel movements, bowel cancer

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10
Q

excess and deficiency of protein

A

excess = liver and kidney strain, mild dehydration and calcium loss

deficiency = slow growth, anaemia and compromised immune function

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11
Q

essential fatty acids

A

omega 3 = canola oil, walnuts, legume

omega 6 = sunflower oil and corn oils

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12
Q

Nutrients definition

A

nutrients is chemical compounds needed for growth, energy and health

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13
Q

nutrition definition

A

nutrition is the process of supplying the body with what is needed to sustain life

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14
Q

excess and deficiency of fats

A

excess = heart attack, stroke

deficiency = hormone deficiency, dry skin, impaired vision

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15
Q

excess and deficiency of water

A

excess = hyponatremia = low blood sodium concentration
symptoms = headache, nausea, confusion

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16
Q

cholesterol
- functions
food sources
types of cholesterol

A

cholesterol is a white waxy substance essential to many metabolic processes
- produces hormones such as oestrogen, testosterone
produces bile acids which help digestion

food sources = liver, prawns, egg yolk

HDL - high density lipoproteins
= good cholesterol

LDL - low density lipoproteins
= bad cholesterol because when it levels in the bloodstream it leads to fatty deposit

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17
Q

Micronutrients

A

smaller nutritional categories like vitamins and minerals

18
Q

fat solube
water soluble

A

fat = A,D,E,K
less likely to be destroyed through cooking

water = B group C
may be destroyed through cooking

19
Q

vitamins

A

are added to processed food to make up for losses during processing

20
Q

vitamin D
- function
- defects
- food source

A
  • the formation of teeth and bones, absorption of calcium and phosphorous

defect = rickets = softening and weakening of bones in children

food source = fatty oily fish, butter

21
Q

folate (vitamin B)
- function
- defects
- food sources

A
  • forming enzymes and red blood cells, metabolising DNA

defect = neural tube defect > defects on the brain spinal cord

food sources = chicken liver, green leafy veg, nuts

22
Q

iron
- function
- defect
- food sources

A
  • forming enyzmes and red blood cells

defect = anaemia > fatigues, weakness, dizziness, and can delay development in babies

food sources
haem iron = liver, red meat
non haem iron = lentils, bean

23
Q

sodium
- function
-defect
- food sources

A
  • regulating fluid balance

defect = hyponatremia > when concentration of sodium is low - headaches, nausea, seizures

food sources = bread, butter, processed meat, potato crisps

24
Q

calcium
- function
- defect
- food sources

A
  • forming hard bones and teeth, assisting muscle contractions, functioning of nerves

defects = osteoporosis > causes bones to become weak and brittle, easily fractured

food sources = milk, cheese, salmon, cereals

25
Q

iodine
- functions
- defect
- food sources

A
  • assisting thyroid gland functioning

defect = goitre = enlargement of the thyroid gland

food sources = seafood, iodine salt

26
Q

potassium
- functions
- defect
- food sources

A
  • regulating fluid balance, forming enzymes, controlling impulses and preventing muscle cramps

defect = hypokalaemia > low potassium levels - muscle cramps, paralysis in muscles

food sources = milk, meat, fish, fruits

27
Q

non nutrients

A

non nutrients are biologically active components within food which are thought to contribute significantly to health

28
Q

probiotics
- what is it
- functions
- food sources

A

probiotics are live microorganisms (good bacteria)

functions = improves digestion, immune function, reduces bowel disease

food sources = sauerkraut, kombucha

29
Q

antioxidants
- what is it
- functions
- food sources

A

antioxidants are compounds which occur naturally in plant foods

  • assists immune system, removes harmful oxidants

food sources = dark chocolate, green tea, red wine

30
Q

phytoestrogens
- what is it
- functions
- food sources

A
  • plant derived compounds that have similar chemical properties and functions to the human hormone oestrogen

functions = decreases risk of coronary heart disease, reduces risk of hormone based cancers

food sources = soy products, seeds

31
Q

Energy density

A

contains a higher number of calories and energy in a serving
amount of energy per gram

  • fat, alcohol, carbohydrates
32
Q

RDI

A

Recommended Dietary Intake
= daily dietary intake level that is sufficient to meet the requirements of nearly all healthy individuals

33
Q

EAR

A

Estimated Average Requirement
= daily nutrient level estimated to meet the nutrient requirements of half the healthy individual

34
Q

AI

A

Adequate Intake
= AI is used when EAR and RDI cannot be determined and is based on experimental data or estimates that are assumed to be adequate

35
Q

EER

A

Estimated Energy Requirements
= average daily energy intake that is estimated to maintain energy balance

36
Q

DEER

A
37
Q

UL

A

Upper Level
= highest average daily nutrient intake level likely to pose no adverse health effect an increase above the UL will have potential risks to someones health.

38
Q

AMDR

A
39
Q

SDT

A

Suggested Dietary Target
= SDT is the daily intake for certain nutrients that may help in the prevention of chronic diseases

40
Q

Nutrient density

A
41
Q

BMR

A

Body Metabolic Rate
= the amount of kJ burned at rest. keeps all the systems functioning correctly like breathing, blood circulation

  • it accounts for 50-80% of daily energy use
42
Q

BMI
- whats it used for
- what is and isnt healthy
- how is it calculated

A
  • Body Mass Index
  • is used to classify weight of adults and monitor obesity in adolescents
  • weight divided by height
  • healthy weight for BMI is 18.50 - 24.99

food and nut ... (8 decks)

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