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Ellie-NUR 120 > Nutrition > Flashcards

Nutrition Flashcards

1
Q

what is a nutrient

A

substances from our diet or made in our body

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2
Q

what do nutrients do

A

provide energy
promote growth, maintenance and repair of body tissues
promote health and prevent disease

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3
Q

what are the macronutrients

A

carbohydrates
fats
proteins

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4
Q

what are the micronutrients

A

vitamins
minerals

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5
Q

a calorie is how many units of energy

A

200

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6
Q

macronutrients are…

A

needed in larger quantities
measured in grams
provide energy

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7
Q

what is the primary function of carbs

A

provides and stores energy

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8
Q

what are simple carbs

A

sugars

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9
Q

what are some examples of simple carbs

A

glucose
lactose
sucrose

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10
Q

what are complex carbs

A

many linked sugars

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11
Q

what are some examples of complex carbs

A

startch
fiber

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12
Q

what diseases does fiber help with

A

diabetes
cvd
colon health

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13
Q

where is glycogen stored

A

liver

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14
Q

what are some examples of foods with sugars

A

fruits
milk
yogurt
honey
added sugars

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15
Q

what are some examples of foods with starches

A

grains
starchy veggies (potatoes, corn, peas)
beans

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16
Q

what are some examples of foods with fiber

A

fruits
veggies
whole grains
beans
nuts

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17
Q

where does fiber come from

A

plants

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18
Q

lipids are…

A

energy dense (lots of calories in a small amount)

19
Q

what are some healthy fats

A

monounsaturated
polyunsaturated

20
Q

what are some unhealthy fats

A

saturated
trans
cholesterol

21
Q

which unhealthy fat has the greatest impact on overall health

A

saturated

22
Q

what does cholesterol make

A

cell membranes
bile
vit d

23
Q

what are some foods with monounsaturated and polyunsaturated fats

A

oils-olive, avocado, canola
nuts
seeds
fish

24
Q

what are some foods with saturated fats

A

animal-meats, cheese, milk, lard
tropical oils- coconut, palm

25
Q

cholesterol is only found where

A

in animal products

26
Q

what are proteins made of

A

amino acids

27
Q

what type of protein is a complete protein

A

animal proteins

28
Q

what are complete proteins

A

provide all essential amino acids

29
Q

what are some examples of foods that are complete proteins

A

meat
eggs
dairy products
fish
seafood

30
Q

what type of protein is incomplete proteins

A

plant proteins

31
Q

what are incomplete proteins

A

they dont provide all essential amino acids

32
Q

what are some examples of foods with incomplete proteins

A

whole grains
nuts
seeds
beans

33
Q

what is the only plant protein that is complete

A

soy

34
Q

where are fats, sugars, and proteins absorbed in

A

small intestine

35
Q

what are sugars used for

A

energy
maintain bgl
converted into glycogen and fat

36
Q

what is fiber used for

A

`slows carb absorption
traps chol and bile
fullness

37
Q

what are fats used for

A

energy
stored energy (triglycerides)
insulation
temp control

38
Q

where are proteins digested

A

stomach

39
Q

what are proteins used for

A

structures
enzymes
hormones
transporters
regulators
antibodies

40
Q

what % of calories should be carbs

A

45-65

41
Q

what % of calories should be protein

A

10-35

42
Q

what % if calories should be fats

A

20-35

43
Q

metabolism is primarily influenced by what

A

activity level
age
gender
height
weight

44
Q

factors influencing recommended nutrient amounts and diet

A

medical conditions/prescribed diet
stage of life
chewing or swallowing issues
food allergies or intolerances
food preferences and culture traditions
budget/food availability

Ellie-NUR 120 (8 decks)

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