Nutrition Flashcards
nutrients
- essential food substrances
- organic and inorganic
- energy for cellular activities: growth, repair, disease, resistance, fluid balance, thermoregulation
- essential- body cant produce
- how much someone needs depends on: age, basal metabolism, activity level, sex, disorders
calories
- nutrients that contain calories are proteins, carbs, fats
- water, vitamins, minerals and fibers do not contain calories
- 1,800-2,200 calories a day
BMI 18.5
underweight
BMI 18.5-24.9
healthy weight
BMI 25 to 29.9
overweight
BMI 30 or greater
obese
BMI
mass (kg) /height in m^2
diet
-low in fat, high in fiber from plant sources and whole grains, within caloric limit, balanced, and avoids highly processed foods
water
2-3L a day
- transports nutrients and O2
- removes waste
- regulates body temp through sweat
- component of blood and bodily fluids
hyponatremia
- too much water
- infants, athletes, people with medical conditions
- sodium losses are not replaced
conditional amino acids
-not usually essential but might become essential when the body is undergoing stress or illness
proteins
5-6oz of proteins daily
trans fats
- used to preserve food
- raises LDL cholesterol levels
saturated fats
- solid at room temp
- raises LDL cholesterol
unsaturated fats
- less dense and heavy
- ooils
- less potential for raising cholesterol
1g of fat
9 calories
1g of protein or carbohydrate
4 calories
fiber
- complex carb
- cannot digest
- roughage
- slows time food takes to pass
- absorbs some wastes for easier elimination of stool
- lowering cholesterol
- slowing glucose absorption
vitamins
- organic
- metabolize energy
- we can only make vitamin D, A, and B3
fat soluble vitamins
A, D, E, K
water soluble vitamins
B1, B2, B3, B6, folate, B12, pantothenic acid, biotin, C
vitamin A
- retinol
- night vision
- cell growth
- maintenance health of skin and mucous membranes
vitamin B1
- thiamine
- carbohydrate metabolism
- heart
- nerve
- muscle
vitamin B2
- riboflavin
- fat and protein metabolism
vitamin B3
- niacin
- carbohydrate and fat metabolism
vitamin B6
- pyridoxine
- enzyme assistance in amino acid synthesis
vitamin B12
- cobalamins
- protein and fat metabolism
- nerve cell maintenance
biotin
-carbohydrate, protein and fat metabolism
vitamin C
ascorbic acid
- immunity
- iron absorption
- structure of bones
- muscles and blood vessels
vitamin D
- calciferol
- calcium absorption
- bone and tooth structure
- support of heart and nerve
vitamin E
-protection of cells from destruction formation of blood cells
vitamin folate
- maintenance of RBC
- genetic material development
vitamin K
- normal blood clotting
- bone growth
pantothenic acid
release of energy from carbs and fats
minerals
- inorganic
- small quantities
- bone strength
- muscle contraction/relaxation
- regulate acid-base balance
- blood clotting and tissue repair
- cofactors for enzymes
- Ca
- Na
- K
- Ph
- Mg
- Fe
- I
- Zn
- Cu
Calcium
- bone and tooth development
- nerve and muscle function
- normal blood clotting
magnesium
- carbohydrate and protein metabolism
- muscle contraction and structure
phosphorus
- formation and maintenance of bones and teeth
- energy production
potassium
- muscle contraction
- fluid balance
- nerve, muscle and heart function
sodium
- fluid balance glucose transport
- acid-base balance
- muscle and nerve function
iron
- formation of hemoglobin
- contributor to enzymes and proteins
