Module -2 Flashcards by Dan McKenna

A _______ can be described as any substance in food that the body can use to? 3 points

nutrient
- Obtain/create energy (in the form of calories through catabolic reactions)
- synthesize tissues (a.k.a. growth and repair through anabolic reactions)
- regulate physiological functions

How well did you know this?

Not at all

Perfectly

There are 2 types of nutrients:

Essential Nutrients
Non-Essential Nutrients

How well did you know this?

Not at all

Perfectly

A substance that MUST be ingested, as the body cannot produce it
(or adequate amounts of it) on its own. Ex. (some) Amino Acids, Fatty Acids

Essential Nutrients:

How well did you know this?

Not at all

Perfectly

A nutrient that is needed in relatively large amounts in the diet.

Macronutrient

How well did you know this?

Not at all

Perfectly

There are 3 main groups of Macronutrients

Carbohydrates (4 kcal/g [the amount of energy yield] )
Fats (9 kcal/g)
Proteins (4 kcal/g)

How well did you know this?

Not at all

Perfectly

_________ (aka) are often the major source of energy for our body.

Carbohydrates (glucose)

How well did you know this?

Not at all

Perfectly

They are the most abundant molecule in nature

Carbohydrates (CHO)

How well did you know this?

Not at all

Perfectly

kcal means?

amount of energy yield

How well did you know this?

Not at all

Perfectly

Three types of Carbohydrates?
When you hear CHO think?

Sugars
Starch (Paloysaccharides)
Fibre
Glucose

How well did you know this?

Not at all

Perfectly

Also known as simple carbs, since they are the most basic form of carbohydrates.

Sugars

How well did you know this?

Not at all

Perfectly

Sugars are broken down into subgroups: 4 of them Most simple to most complex

Monosaccharides (most simple)
Disaccharides (simple)
Oligosaccharides (complex)
Polysaccharides (complex)

How well did you know this?

Not at all

Perfectly

simplest form of CHO; 3 main dietary ____________ are glucose, fructose and galactose

Monosaccharides

How well did you know this?

Not at all

Perfectly

Monosaccharides are?

glucose, fructose and galactose

How well did you know this?

Not at all

Perfectly

2 monosaccharides joined together; 3 main _________ are sucrose (glucose + fructose), lactose (glucose + galactose) and maltose (glucose + glucose)

Disaccharides

How well did you know this?

Not at all

Perfectly

molecules formed from 3-9 monosaccharide monomers; these are considered to be a complex carbohydrate

Oligosaccharides

How well did you know this?

Not at all

Perfectly

molecules formed from many monosaccharides molecules attached together in the form of long chains

Polysaccharides

How well did you know this?

Not at all

Perfectly

Polysaccharides

Starch

How well did you know this?

Not at all

Perfectly

This is the storage form of glucose. In animals this is known as glycogen (stored in muscle and the liver in humans), in plants it is known as ______ (amylopectin and amylose).

starch

How well did you know this?

Not at all

Perfectly

Dietary ______ is a non-digestible carbohydrate and is not considered a nutrient but it is still essential for health. Although it is not absorbed by the human digestive tract, it works by assisting digestion and helps your body to remove toxins and wastes in its 2 forms.

fibre

How well did you know this?

Not at all

Perfectly

From an energy perspective, _______ is not useful, but it is useful in other dietary considerations!

fibre

How well did you know this?

Not at all

Perfectly

Non-Digestible Carbohydrates (In Plants)

Soluble and Insoluble Fibre
look em up I’m lazy

How well did you know this?

Not at all

Perfectly

The_______ is a measure of the potential of food to raise blood glucose levels

Glycemic Index (GI)

How well did you know this?

Not at all

Perfectly

The GI is a measure of the potential of food to raise blood glucose levels and depends on 3 factors: 1

Food preparation methods ie. cooked vs. raw
* Cooking will break down chemical bonds; helps the digestion system-does the work for it

How well did you know this?

Not at all

Perfectly

The GI is a measure of the potential of food to raise blood glucose levels and depends on 3 factors: 2

Macronutrient proportion ie. % carbs vs. % fat vs. % protein
* Ex. Baked potato (fast uptake) vs ice cream (gradual uptake)

How well did you know this?

Not at all

Perfectly

The GI is a measure of the potential of food to raise blood glucose levels and depends on 3 factors: 3

Type of CHO ie. simple vs. complex, insoluble vs. soluble * Simple- easier to digest

Carbs that break down and release glucose rapidly during digestion have a high______

Carbs that break down slowly, and release glucose gradually into the bloodstream have a low ______

T/F A lower GI response is often thought to equate to a lower insulin demand, better long-term blood glucose control, increases satiety, and reduces blood lipids.

TRUE

is the GI of a food multiplied by the amount of available/useable CHO in that food

Glycemic Load (GL)

watermelon- high GI, low GL

Example OF GL

T/F not all foods with a high GI will cause the same “negative” effects that are often thought to come along with them

TRUE

There are also circumstances in which high GI foods are desirable:NAME 2

* energy recovery after endurance exercise * diabetic patient experiencing hypoglycemia

________ are necessary for normal brain development during infancy and childhood

Lipids

T/F Throughout life, fat is NOTessential to support growth and provide energy.

FALSE Throughout life, fat IS essential to support growth and provide energy.

Fats are the most concentrated source of energy in the body - twice that of __________?

carbohydrates

T/F Excess fat intake is the leading nutritional cause of cardiovascular disease, colon cancer and obesity.

TRUE

There are 3 main types of lipids:

1) Triglycerides 2) Phospholipids 3) Sterols

___________ About 95% of fats present in foods and the human body exists in this form; they are of both plant and animal origin.

Triglycerides

About 2% of all dietary lipids; also obtained from plant and animal sources

Phospholipids

These are soluble in both fat and water and are a major constituent of cell membranes

Phospholipids

They are involved in fatty acid transport (they form the shell _________ [type of fatty acid] and _______ [protein and lipid particles that carry cholesterol]).

Phospholipids chylomicrons and lipoproteins

Examples of Phospholipids include .....

egg yolks, soybeans, peanuts

LDL (aka)

low density lipoproteins

HDL (aka)

high density lipoproteins

‘bad cholesterol’

LDL is famously knows as this

‘good cholesterol’

HDL is famously known as this

Less than 2% of all lipids; can be obtained from plant, animal, fungi and bacterial sources. They make up the precursors to different types of hormones (sex and cortisol) and Vitamin D. Most well-known type is_________.

Sterols cholesterol

Hydrocarbon chains of 4-24 carbons that form the building blocks of lipids.

Fatty Acids

Longer chain = more solid at room temperature (eg.______ ), conversely, a shorter chain = more liquid at room temperature (eg. _____).

butter oils

There are 3 classifications of Fatty Acids?

Saturated Monounsaturated Polyunsaturated

All carbons are single bonded to adjacent carbon or hydrogen atoms? Type of fatty acid?

Saturated

Used by the liver to produce cholesterol, therefore, increasing serum LDL (bad?)

Saturated

Type of Fatty Acid? Have at least 1 double bond

Monounsaturated

These help lower LDL without affecting HDL levels (good?)

Monounsaturated

has greater than 1 double bond

Polyunsaturated

These help to lower serum LDL (good?) and they also lower HDL (bad?)

Polyunsaturated

occur when polyunsaturated fats are altered through artificial hydrogenation to harden liquid oils into solids, for example, margarine or artificial

Trans-Fats

These disadvantages increase LDL, decrease HDL and are linked to an increased risk of bowel and visceral cancer. These are known as?

Trans-fats

Of all the fatty acids, there are 2 essential ones

Linoleic acid Linolenic acid

Linoleic acid & Linolenic acid are?

polyunsaturated

omega-6 fatty acid

Linoleic acid

omega-3 fatty acid

Linolenic acid

Fate of Lipids examples

* ATP production (for energy) * Storage in adipose tissue * Structural molecules, used in cell membranes or to synthesize other essential substance

phospholipids for plasma membranes, lipoproteins for transport, clotting factors, myelin sheaths

Examples of structural molecules, used in cell membranes or to synthesize other essential substances - Fate of Lipids

Most lipids are water insoluble and therefore are transported in the blood via _______

lipoproteins

There are four types of lipoproteins with different functions, but all are essentially transport vehicles:

1. Chylomicrons 2. Very Low Density Lipoproteins (VLDL) 3. Low Density Lipoproteins (LDL) 4. High Density Lipoproteins (HDL)

fatty acid that transport lipids from small intestine to liver during digestion

Chylomicrons

transport lipids synthesized by the liver to adipose tissue for storage

Very Low Density Lipoproteins (VLDL)

carry about 75% of the total cholesterol in blood and deliver it to cells throughout the body for use in repair of cell membranes and synthesis of steroid hormones.

**Low Density Lipoproteins (LDL)

When present in excess, LDL’s also deposit cholesterol in ______ walls. For this reason cholesterol in LDL’s is known as “_____” cholesterol

arterial bad

removes excess cholesterol from cells and the blood and transport it to the liver for elimination.

High Density Lipoproteins (HDL)

Cholesterol in HDL’s is known as “_____” cholesterol

good

Up to 2/3 of the cholesterol in the body is produced by the_______

liver

T/F Only 1/3 of cholesterol is from foods consumed, unless, of course, your diet includes a large amount of egg yolk, poultry, red meat, or dairy.

TRUE

Fatty foods that that don’t contain any cholesterol at all can still dramatically increase blood cholesterol level in 2 ways.

1. High fat intake stimulates reabsorption of cholesterol back into the blood 2. When saturated fats are broken down, some products are used to make cholesterol.

________ are essential for growth and maintenance of all tissues.

Proteins

________ are required for the manufacturing of muscles, skin, hair, nails, CT, enzymes, hormones, and antibodies.

Proteins

While not the first choice of the body, they are a tertiary source of energy (after carbs and fats, in emergency situations only).

Proteins

________ can be obtained from both animal (meat, fish, and dairy ) and plant sources (beans, seeds, nuts and some vegetables).

Proteins

The building blocks of proteins are called ______ ______.

amino acids

There are 20 amino acids that exist in all animals and can be broken down into 3 categories:

1. Essential (9) 2. Non-Essential (10) 3. Conditionally Essential

an amino acid that the body cannot synthesize, must be ingested

Essential (9)

BCAA

Branched-chain Amino Acid

These are your ‘BCAAs’ and 1/3 of muscle protein are BCAAs!

Important to focus on isoleucine, leucine and valine.

an amino acid that the body can synthesize on its own

Non-Essential (10)

cysteine requires methionine (an essential amino acid) to be made in the body

Conditionally Essential (1)

T/F Unlike carbohydrates and triglycerides, which are stored by the body, proteins are not stored for future use in a central location

TRUE

_______ are everywhere incorporated into other cells!

Proteins

Excess dietary amino acids will be converted into______ or______ (ie. glycogen or lipid stores)

glucose triglycerides

What else does the body use protein for? Give 5 examples

- Mechanical ex. Myosin producing forces - Enzymes (chemical reactions) - Hormone production/function ex. Insulin - Immune function ie. Antibody production and function - Fluid balance (Urea)

● contains all essential amino acids ● easy to digest and absorb

Complete a.k.a. “High Quality Protein”

● contain only some of the essential amino acids

Incomplete a.k.a “Low Quality Protein”

study diagram pg 12

......

H2N group off the carbon skeleton can be turned to urea (waste). Urea concentration in the urine is indicative of how much______ is broken down and a negative______ balance means more_______ in broken down than built. With added CO2 onto urea, it will pull in water and can lead to________

protein (X3) dehydration

will perform gluconeogenesis only with certain amino acids when CHO is in small amounts in the diet

Liver

Although possible, humans don’t often go into this pathway unless there is large energy depletion.

FA Cycle/Storage