Nutrition Flashcards
What is the recommended source of energy?
carbohydrates
What are the 2 major carbohydrate groups?
simple (sugars) and complex (starches)
Simple sugars and be broken down into which 2 categories?
monosaccharides, disaccharides
What are monosaccharides?
glucose
fructose (found in fruits an hone)
galactose (breakdown of milk sugar lactose)
body will convert it to glucose
What are disaccharides?
sucrose (table sugar)
lactose (naturally in milk)
maltose (produced when starches breakdown)
Complex carbs are aka what?
polysaccharides
What are the 3 types of complex carbs?
starches (major source, low in fat)
glycogen (aka animal starch)
dietary fiber
Dietary fiber is broken down into which 2 categories?
soluble (dissolves in water, thickens to form gel) insoluble fiber (does not dissolve in water)
Glucose enhances ___ and ___ in healthy, aged humans
learning, memory
food sources for simple carbs/sugars
white table sugar, brown sugar, powdered sugar, molasses, maple syrup
food sources for complex carbs (starch, soluble fiber, insoluble fiber)
starch: grains, cereal, breads, pasta, legumes
soluble: oatmeal/oat bran, broccoli, citrus fruits
insoluble: wood or structural parts of plants: fruit and veggies with skin
How many fatty acids can lipids have?
1-3
A fat can be broken down into what 3 categories?
monoglyceride
diglyceride
triglyceride
Most fats in our diet and body what which type of fat?
triglyceride
What are the 2 classifications of fats (degree of saturation)?
saturated: solid at room temperature (need less amount in diet)
unsaturated: liquid at room temp (plant origin)
define hydrogenation
process of taking a fat of veggies original’s and adding hydrogen to become a highly saturated fat
define emulsification
breakdown of dietary fat to be transported throughout the body by blood which is water based
occurs in the small intestine through action of bile salts during the digestive process
function of fat in food
major dietary source
vehicle for vitamins A, D, E, K
contribute to flavor
sources of essential fatty acids such as linoleic acid
function of fat in the body
supply energy for tissue (except CNS)
function as the body’s main fuel or energy reserve
cushions, protects vital organs (eyes, kidneys)
lubricates body tissues through sebaceous glands
insulates body protecting from excess heat, cold
barrier against soluble substances (cell membrane)
Saturated fat food sources
meats (visible fats, marbling)
processed meats (lunch meat, bacon, sausage)
poultry, fowl
whole milk, whole milk products
coconut oil, cocoa butter
fully hydrogenated shortening and margarine
monounsaturated fats food sources
canola, olive, peanut oils, peanuts, avocados
polyunsaturated fats food sources
corn, safflower, soybean, and sunflower oils
herring, halibut, salmon, fresh tuna, trout
T or F. Cholesterol is not considered a true fat.
T. Belongs to a group called steroids.
How much cholesterol does the body manufacture daily and where?
1000 mg; liver
Function of cholesterol
component of bile salts that aid digestion
essential component of all cell membranes
necessary for production of several hormones (cortisone, adrenalin, estrogen, and testosterone)
Cholesterol food sources
egg yolks
meat - especially organ meats (liver)
diary products
What is the building block of blood, bone, and all other tissues?
protein
Proteins are made of amino acids linked together by peptide bonds. Amnio acids are classified as ___ or ___.
essential: can’t be manufactured in the body; must be obtained from food
nonessential: can be synthesized by the body in sufficient quantities for health
Define anabolism
building up of tissues as in growth or healing
Define catabolism
breaking down of body tissue
What causes a state of negative nitrogen balance?
insufficient protein intake; the body is breaking down more tissue than it is building
RDA for adult protein intake
0.8G/kg of body weight
increase amount if pregnant, lactating, and periods of growth
Protein is necessary to manufacture ___, ___, and ___.
hormones; enzymes; nucleus of all cells
T or F. Antibodies are proteins.
True
Complete protein foods have what?
all 8 essential amino acids
Examples of complete protein foods
meat, milk products
Examples of incomplete protein foods
grains, veggies, legumes, nuts
99% of calcium is found where?
teeth, bones
Calcium levels are controlled by what 3 things?
Vitamin D levels (helps absorb Ca) PTH levels (will increase if too little Ca) Calcitonin levels (will decrease Ca if too much)
RDA for calcium in ages 19-24 and > 25.
19-24: 1200 mg
>25: 800 mg
Function of calcium
with phosphorus, it forms the hard substance that characterizes bones and teeth
assists in manufacturing acetylcholine
aids in muscle contraction, relaxation
aids in clotting process
controls substance across cell membrane
actives enzymes such as lipase; necessary for absorption of vitamin b12
animal sources of calcium
milk, milk products sardines clams oysters salmon
plant sources of calcium
fortified OJ
spinach
turnips
broccoli
average intake of Na for Americans
4-6 G daily
Na levels are controlled by which 2 things?
kidneys; aldosterone
function of Na
maintaining fluid balance
necessary for transmission of impulses along nerve an muscle membrane
Na food sources
table salt (1 tsp = > 2 G)
milk/milk products
processed foods
98% of K is found where?
inside the cells
RDA for K
there is no recommendation
What 2 things control K levels
kidneys excrete K in alkalosis and conserve hydrogen
kidneys retain K in acidosis and excrete hydrogen
function of K
conductions of nerve impulses and contraction of muscles (esp. the heart)
acid-base balance
food sources of K
dried apricots, peaches or raisins bananas cantaloupe cooked, dried lima beans baked potato
How many servings of veggies should be eaten daily?
3-5
1 serving = 1/2C cooked or 1C raw
How many servings of fruit should be eaten daily?
2-4
Intake of starches and other complex carbs should be how many servings?
6-11
1 serving equals 1 slice of break or 1/2C cooked grain or pasta
Saturated fats should be less than ___ of kilocalories.
10%
dietary cholesterol should be less than ___ per day.
300 mg
how many servings should come from the milk, meat group daily?
2-3
Fat soluble vitamins
A, D, E, K
excessive intake of which 2 fat soluble vitamins can be fatal?
A, D
Water soluble vitamins
C, B (riboflavin, thiamine, niacin)
What is scurvy?
vitamin c deficiency
Vit C (ascorbic acid) deficiency s/sx
tender, sore gums small skin hemorrhages delayed wound healing joint pain fragile bones loose teeth
Vit C sources
vitrus fruits dark green veggies tomatoes strawberries melons
Riboflavin deficiency s/sx
lesions on lips and oral cavity
seborrheic dermatitis
riboflavin sources
organ meats
milk
who or enriched grains
leafy green veggies
thiamine (vit b complex) deficiency s/sx
anorexia indigestion fatigue muscle weakness paralysis
thiamine (vitamin b complex) deficiency is called what?
beriberi
thiamine sources
pork
enriched grains
what are the 2 forms of vitamin a?
preformed (retinol) provitamin a (carotene)
vitamin a deficiency s/sx
night blindness
damage to epithelial tissue (sinus trouble, sore throat, abscesses in ears, mouth, salivary gland)
abnormal thickening and drying of outer eye that can lead to blindness
impaired growth
vitamin a preformed (retinol) sources
animal foods (liver, egg yolk, butter, cream, fortified milk)
vitamin a provitamin (carotene) sources)
yellow fruits and veggies (carrots, sweet potatoes, squash, apricots, cantaloupe)
dark leafy veggies
2/3 of vitamin a comes from ____
carotene
vitamin d deficiency s/sx
soft fragile bones
vitamin d deficiency in children is called ____
rickets
vitamin d deficiency in adults is called ___
osteomalacia
vitamin d sources
sunlight
fortified milk
vitamin e deficiency s/sx
hemolysis of RBC in premature infants (results in anemia)
fibrocystic breast disease
pain when walking, leg cramps at night
T or F. vitamin e deficiency in adults is rare
True
vitamin e sources
veggie oils (best)
whole grain products
green leafy veggies
vitamin K deficiency s/sx
hemorrhaging
vitamin K sources
green leafy veggies
milk
niacin (nicotinic acid) deficiency s/sx
dermatitis
diarrhea
dementia
niacin deficiency is called ___
pellagra
niacin sources
meats
peanuts
legumes
vitamin 6 deficiency s/sx
anemia
smooth tounge
vitamin 6 sources
pork organ meats whole grains wheat germ legumes
folic acid (folate) deficiency s/sx
red, swollen tongue
diarrhea
fatigue
megaloblastic anemia
folic acid sources
liver dark, green veggies cabbage oranges cantaloupes
vitamin b12 (cyanocobalamin) deficiency s/sx
numbness, tingling in hands and feet anemia smooth tongue moodiness nerve damage
vitamin b12 sources
animal products (meat, milk, cheese, eggs)
