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Nutrition 1 Flashcards

1
Q

What is nutrition?

A

All the interactions between an organism and the food it consumes

It includes what a person eats and how the body uses it.

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2
Q

What are nutrients?

A

Organic (proteins, lipids, carbohydrates, vitamins) or inorganic (water & minerals) substances found in foods required for body functioning.

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3
Q

What is nutritive value?

A

The nutrient content of a specified amount of food, affected by the way foods are processed or cooked.

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4
Q

What is metabolism?

A

The chemical reactions that occur in the body’s cells that change food into energy.

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5
Q

Define anabolism.

A

Energy using reactions that build tissue by converting simple into complex compounds.

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6
Q

Define catabolism.

A

Energy producing reactions that break down complex compounds to free up energy.

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7
Q

List the three functions of nutrients.

A
  • Provide energy for body processes and movement
  • Provide structural material for body tissues
  • Regulate chemical processes in the body
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8
Q

What is the most basic nutrient needed for cellular function?

A

Water.

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9
Q

What are macronutrients?

A

Energy producing nutrients that include carbohydrates, proteins, and fats.

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10
Q

What are micronutrients?

A

Vitamins and minerals.

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11
Q

What are essential nutrients?

A

Nutrients that cannot be produced by the body and must come from food.

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12
Q

Name the two kinds of carbohydrates.

A
  • Simple carbohydrates (sugars)
  • Complex carbohydrates (starches & fiber)
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13
Q

What health benefits are associated with high amounts of complex carbohydrates and fiber?

A

Lower incidence of heart disease and certain cancers.

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14
Q

What is glucose?

A

The principal product formed by hydrolysis of more complex carbohydrates during digestion and is the form of sugar found in the bloodstream.

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15
Q

What are disaccharides?

A

Double sugars such as sucrose, maltose, and lactose, which are hydrolyzed to monosaccharides before absorption.

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16
Q

What are polysaccharides?

A

Insoluble polysaccharides made from glucose molecules, including starches and glycogen.

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17
Q

What is fiber?

A

A complex carbohydrate that comes from plants, aiding intestinal function and contributing to a feeling of fullness.

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18
Q

What percentage of the diet should come from carbohydrates according to Health Canada?

A

55%.

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19
Q

What are proteins commonly referred to as?

A

Building blocks of life, known as amino acids.

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20
Q

What percentage of the diet should be protein sources?

A

10-35%.

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21
Q

What are essential amino acids?

A

Amino acids that cannot be manufactured by the body and must be ingested.

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22
Q

What are complete proteins?

A

Proteins that contain all essential amino acids, typically found in animal products.

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23
Q

What are incomplete proteins?

A

Proteins that lack one or more essential amino acids, usually derived from vegetables.

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24
Q

What is the recommended maximum energy percentage from fat in a diet?

A

30%, with no more than 10% from saturated fat.

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25
What are triglycerides?
Fats and oils, accounting for 95% of fats in foods.
26
What are essential fatty acids?
Fatty acids needed for healthy skin and growth in children that cannot be synthesized by the body.
27
What are saturated fats?
Fats that are solid at room temperature and can increase LDL cholesterol (bad cholesterol).
28
What are unsaturated fats?
Fats that are liquid at room temperature, considered 'good' fats that help maintain or decrease blood cholesterol.
29
What are trans fats?
Fats formed during processing that may increase bad cholesterol levels.
30
What are phospholipids?
Lipids that provide structure to cell membranes and help transport fat-soluble substances.
31
What is cholesterol?
A sterol found in all cells, essential for structural membranes and classified as 'bad' (LDL) or 'good' (HDL).
32
What are fat-soluble vitamins?
Vitamins A, D, E, and K, absorbed with fat and stored in the liver and adipose tissue.
33
What are water-soluble vitamins?
Vitamins that are absorbed directly into the bloodstream and must be provided daily, including vitamins B and C.
34
What is vitamin A important for?
Healthy eyes, skin, and bones.
35
What can vitamin A deficiency lead to?
Poor teeth and bone growth, diarrhea, night blindness.
36
What is the function of vitamin D?
Strong bones and teeth, helps maintain blood calcium levels.
37
What can vitamin D deficiency lead to?
Softening of bones, osteoporosis, rickets.
38
What is vitamin E's primary function?
Acts as an antioxidant and stabilizes cell membranes.
39
What is the role of vitamin K?
Blood clotting and assisting in bone formation.
40
What is thiamine (vitamin B1) used for?
Energy metabolism and nervous system function.
41
What deficiency is associated with thiamine? (B1)
Beriberi, which can cause edema and heart damage.
42
What is riboflavin (vitamin B2) important for?
Energy metabolism and maintaining healthy skin.
43
What deficiency symptoms are associated with riboflavin? B2
Sun sensitivity, skin rash, cracks at the corners of the mouth.
44
What is niacin (vitamin B3) essential for?
Energy metabolism and healthy skin.
45
What disease is caused by niacin deficiency?
Pellagra.
46
What is Niacin also known as?
Vitamin B3 ## Footnote Niacin is essential for energy metabolism and maintaining healthy skin, nervous system, and digestive system.
47
List three food sources of Niacin (B3).
* Meat * Milk * Whole grains
48
What are the symptoms of Niacin deficiency?
* Weakness * Dizziness * Loss of appetite * Confusion * Diarrhea * Rash
49
What disease is caused by Vitamin B3 deficiency?
Pellagra
50
What is the primary function of Pyridoxine (B6)?
Amino acid and fatty acid metabolism ## Footnote It also helps form red blood cells and supports a healthy nervous system.
51
Which foods are high in Pyridoxine (B6)?
* Meat * Fish * Whole grains * Potatoes * Bananas
52
What deficiency symptoms are associated with Pyridoxine (B6)?
* Skin disorders * Anemia * Cracks in mouth corners * Convulsions * Muscle twitching
53
What is the function of Vitamin B12?
Helps make new blood cells and maintains nervous system function ## Footnote Intrinsic factor produced by stomach cells aids in Vitamin B12 absorption.
54
List two food sources of Vitamin B12.
* Meat * Eggs
55
What are the deficiency symptoms of Vitamin B12?
* Anemia * Fatigue * Paralysis
56
What is the function of Folate (B9)?
Synthesis of new red blood cells, cell growth, and division ## Footnote It prevents neural tube defects in embryos.
57
List three food sources of Folate (B9).
* Legumes * Leafy greens * Fruit juices
58
What are the deficiency symptoms of Folate (B9)?
* Anemia * Diarrhea * Constipation * Confusion
59
What is Biotin (B7) used for?
Energy and amino acid metabolism, fat synthesis and breakdown
60
Which food sources are high in Biotin (B7)?
* Liver * Egg yolk * Green vegetables
61
What are the symptoms of Biotin deficiency?
* Fatigue * Loss of appetite * Muscle pain
62
What macrominerals are required in daily amounts of over 100mg?
* Calcium * Phosphorus * Sodium * Potassium * Magnesium * Chloride * Sulfur
63
What is the primary function of Calcium?
Strong bones and teeth, muscle contraction, blood clotting ## Footnote Calcium is the most plentiful mineral in the body.
64
List two food sources of Calcium.
* Milk products * Dark green leafy vegetables
65
What deficiency symptoms are associated with Calcium?
* Stunted growth in children * Bone loss in adults
66
What is the function of Potassium?
Maintains fluid balance and normal heart rhythm ## Footnote It is also responsible for nerve impulse conduction and muscle contraction.
67
List three food sources of Potassium.
* Bananas * Potatoes * Avocados
68
What are the deficiency symptoms of Potassium?
* Muscle weakness * Cardiac arrhythmias
69
What is the function of Magnesium?
Development of bones and teeth, nerve impulse transmission ## Footnote It also activates enzymes needed for energy.
70
List three food sources of Magnesium.
* Whole grains * Nuts * Dark green leafy vegetables
71
What deficiency symptoms are associated with Magnesium?
* Weakness * Confusion
72
What is the primary function of Iron?
Helps produce hemoglobin, which carries oxygen in the blood
73
List three food sources of Iron.
* Red meat * Legumes * Leafy vegetables
74
What are the deficiency symptoms of Iron?
* Anemia * Fatigue * Weakness
75
What is the function of Iodine?
Needed for the production of thyroid hormone (thyroxine)
76
What are the deficiency symptoms of Iodine?
* Enlarged thyroid * Weight gain * Mental retardation in infants
77
What are the guidelines for healthy eating according to the Canada Food Guide?
* Adequacy * Balance * Calories * Variety * Moderation
78
What foundation does the new Canada Food Guide emphasize?
Plant-based proteins and water as the beverage of choice
79
What should be limited according to the Canada Food Guide?
Highly processed foods
80
True or False: Nutrition labeling is mandatory for all prepackaged foods.
True
81
What should the sodium content of the diet be?
Reduced
82
Fill in the blank: Excessive alcohol use can lead to nutritional _______.
deficiencies
83
What influences Basal Metabolic Rate (BMR)?
* Muscle mass * Age * Sex * Physical activity
84
What is energy balance?
The relationship between energy produced from food and energy used by the body
85
When does a person gain weight?
When the amount ingested is greater than energy needs
86
When does a person lose weight?
When ingestion does not meet energy needs

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