Nutrition Flashcards
the process by which the body takes in and uses food
nutrition
units of heat that measure the energy used by the body and the energy that foods supply to the body
calories
the substances in food that your body needs to grow, repair itself and supply you with energy
nutrients
a natural physical drive to eat, prompted by the body’s need for food
hunger
a psychological desire for food
appetite
emotions that might cause you to eat are
stress, depression, boredom, nervousness, happiness, rewarding yourself
what are the six main types of nutrients
CARBOHYDRATES FATS PROTEINS VITAMINS MINERALS WATER
what are the two types of carbs
Starches and Sugars
Simple- sugars (glucose, fructose, lactose, sucrose)
Complex- starches (whole grains, seeds, nut, potatoes)
converted to glucose. Glucose is converted to energy. 4 calories per gram.
55-60% of daily calories
The main source of energy
Too many carbohydrates are stored as body fat!
Carbohydrates
Indigestible material found in: Complex carbohydrates, stringy vegetables, fruit skins, and whole grains 20-35 grams of fiber daily Pushes food through the digestive system Lowers cholesterol Balances glucose Adds bulk to prevent constipation Can prevent overeating
fiber
Nutrients that help build and maintain body cells and body tissues
Amino Acid- a small chemical unit that makes up this.
4 calories per gram
There are 20 different amino acids, essential and non-essential
15% of daily intake
protein
foods that contain all 10 essential amino acids
Examples- meat, fish, poultry, eggs, yogurt, milk, cheese, tofu
complete proteins
Lacks one or more essential amino acid
Examples: beans, peas, nuts, and whole grain
incomplete protein
what are the roles of proteins
Builds new cells and tissues
Replaces damaged and worn-out cells
Makes enzymes, hormones, and antibodies
Supplies some energy
Type of lipid, a fatty substance that does not dissolve in water
20-30% of daily intake
9 calories per gram
Provide twice the energy of carbohydrates and proteins
fats
Solid at room temperature
High in cholesterol
Animal fats and tropical oils
Examples: beef, pork, egg yolks, cheese, milk
saturated fats
Liquid at room temperature
Vegetable fats
Examples: olive oil, canola oil, soybean oil, and corn oil
unsaturated fats
Adding hydrogen to vegetable oil through a process called hydrogenation
Raises bad cholesterol (LDL) and lowers good cholesterol (HDL)
Found in commercial baked goods and fried foods
trans fat
what are some roles of fats
Concentrated source of energy
Transports Vitamins A,D, E, and K (Fat Soluble)
Essential for the growth and healthy skin
Lipid like substance from saturated fats that circulates in the blood
Excess amounts are deposited in arteries
HDL- high-density lipoproteins (good cholesterol)
LDL- low-density lipoproteins (bad cholesterol)
cholesterol
compounds that help regulate many vital body processes, including digestion, absorption, and metabolism of other nutrients
vitamins
Vitamins that dissolve in water and pass easily into the blood
Need to be replenished every day
Vitamins B & C
water-soluble vitamins (see slide 30 on pp for more specifics)
Vitamins that are absorbed, stored and transported in fat
Too much can be toxic
Vitamins A, D, E, & K
Fat-Soluble Vitamins (see slide 32 on pp for more specifics)
Promotes the use of calcium and phosphorus
vitamin A
Needed for bone and tooth development
Vitamin D
Slows the aging process
Vitamin E
Necessary for clotting blood
Vitamin K
Infection protection helps heals wounds
Vitamin C
needed for forming healthy bones and teeth and regulating body processes
minerals
mineral- a building material for bones and teeth
Calcium
mineral- forms part of the red blood cells which transport oxygen and carbon dioxide
Iron
mineral- works with calcium to build bones
Phosphorus
mineral - enzyme activator
Magnesium
name some functions of water
Vital to every body function Transports nutrients and wastes Lubricates joints Part of mucous membranes Maintains normal body temperature Recommended 8 cups a day
