Nutrition Flashcards
how do you determine how much water to drink a day?
- take your body weight and divide by 2
- divide by 8
the resulting number is how many 8-oz glasses of water you should drink daily
water (functions)
- helps maintain normal body temp
- carries waste material out of the body
- sustains the health of the cells
- aids in proper digestion
list the macronutrients
- Proteins
- Carbohydrates
- Fats
proteins
- chains of amino acid molecules
- make up muscle tissue, blood and enzymes, keratin (skin, nails and hair), collagen, etc.
- aids in immune response
we need 9 essential amino acids in our diets every day to keep healthy
carbohydrates
- sugar molecules that the body breaks down into glucose (blood sugar)
- glucose is stored in the muscles and liver as glycogen, which converts to ATP when used
*can combine with proteins and fats to create important body chemicals like mucopolysaccharides, which exist in the body as glycosaminoglycans (GAGs)
what are the 3 basic types of carbohydrates?
- Simple sugars
- Starches
- Fibre
simple sugars
present in table sugar (sucrose), fruit sugars (fructose) and milk sugars (lactose)
starches
AKA complex carbs, present in many vegetables and grains
fibre
AKA roughage, help move food particles through the digestive tract and into the colon where they are expelled as stool
*lack of fiber associated with constipation and colon cancer
fats/lipids
used by the body to create hormones, cell membranes, lubricate the skin (sebum), store energy and heat, and absorb fat soluble vitamins A, D, E and K
trans fatty acids
- can increase cholesterol in the blood
- clog blood vessels, slowing and blocking blood flow
- yellow/white papules around the eyes may indicate elevated levels of high cholesterol
calories
- the unit of measurement for energy in food
- 1g fat = 9 cals vs. 1g protein/carbs = 4 cals
enzymes
catalysts that break down complex food molecules to utilize extracted energy (aids in chemical reactions)
vitamins & micronutrients
substances that have no calories or nutritional value but are necessary for many nutrients to be properly processed by the body
micronutrients: trace vitamins and minerals needed for proper functioning incl. copper, iodine, zinc and selenium
vitamins: required for many chemical reactions that break down & reconstruct proteins, convert amino acids and synthesize fatty acids. Without vitamins the body cannot operate and will die
minerals
inorganic material that is required for many reactions of the cells and the body .Most are required in relatively small quantities but are necessary nevertheless
List the macrominerals (5)
- Calcium
- Magnesium
- Phosphorus
- Potassium
- Sodium
calcium
macro-mineral required for the formation and maintenance of teeth, prevents osteoporosis, mainly found in dairy
magnesium
macro-mineral that releases energy and helps against tooth decay, maintains nerve and muscle movement, required for protein synthesis
phosphorus
macro-mineral present in DNA and releases energy
potassium
macro-mineral required for:
- energy use
- water balance
- muscular movement,
- maintaining blood pressure
- regulating cells, nutrient transfers and reactions
*electrolyte
sodium
macro-mineral that regulates water levels and transports material through the cell membrane, regulates blood pH and helps in stomach nerve and muscle function
trace minerals
inorganic material required in extremely small quantities but necessary for correct bodily functioning
iron
trace material used in production of hemoglobin and oxygenation of red blood cells, essential for enzymes for immune system
iodine
trace mineral that helps metabolize excess fat and is important in development and thyroid health
zinc
trace mineral important for protein synthesis and collagen formation, promotes wound healing, aids immune system
copper
- trace mineral that aids in formation of bone, hemoglobin, cells & elastin.
- Involved in healing, energy production and is essential for collagen formation
- powerful antioxidant, maintains skin elasticity, tone and texture
sulfur
trace mineral known to natural antibacterial & anti-inflammatory properties and is often used to treat acne and rosacea
fluoride
trace mineral needed for healthy teeth & bone formation
selenium
trace mineral
- vital antioxidant that protects the immune system
- works with vitamin E to maintain a healthy heart
- needed for tissue elasticity
manganese
trace mineral
- assists protein & fat metabolism
- promotes healthy nerves & supports immune system function
- aids in energy production and bone growth
fat soluble (4) vs. water soluble vitamins (2)
fat soluble:
- vitamins A, D, E, K
- generally present in fats within foods and are stored in the liver and adipose tissue
- possibility of having too much in the body
- protect the cell membrane
water soluble:
- B vitamins and vitamin C
- do not stay in the body very long
- must be consumed regularly as they are used in nearly every metabolic reaction and are excreted, not retained by the body
how many B-complex vitamins are there? what are their functions in the body?
8
aid in the function of micronutrients, fats, carbs and proteins
ascorbic acid (vitamin C)
-antioxidant, necessary for skin and other tissue repair
-promotes collagen production in the dermal tissues
cartilage and spinal discs
-works in synergy with vitamin E to neutralize free radicals
-prevents easy bruising, bleeding gums and capillary distension and maintains blood vessel walls
-helps the body fight the effects of stress
riboflavanoids (vitamin P)
- compounds that aid in the absorption of vitamin C
- relieves pain and bruises, protects capillaries & promotes circulation
- has antibacterial effects
