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HE100 > nutrition > Flashcards

nutrition Flashcards

1
Q

nutrition

A

a study of the relationship between essential elements of foods and physiological function

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2
Q

nutrients

A

chemical substances in food

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3
Q

nutrition used by the body to:

A
  1. provide energy and structural materials
  2. support growth, maintenance and repair of tissues
  3. prevent diseases of malnutrition
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4
Q

6 classes of nutrients

A

proteins, fats, carbohydrates, vitamins, minerals, water

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5
Q

macronutrients

A

water, protein, fat, carbohydrate- energy yielding nutrients

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6
Q

Micronutrients

A

vitamins and minerals

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7
Q

what do we need more of macro vs micro?

A

we need larger amounts of macronutirents

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8
Q

what is energy measured in

A

kilocalories (kcals)

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9
Q

vitamins

A

organic nutrients required by the body to perform specific vital functions and to support optimal health

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10
Q

how many vitamins are there

A

13

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11
Q

are vitamins stored in the body

A

no, must be supplied frequently

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12
Q

what vitamins are water soluable

A

B-complex and vitamin C

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13
Q

fat-soluble vitamins

A

A, D, E, K

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14
Q

roles of vitamins

A

Growth & development
healthy nerve and skin cells
new cell synthesis e.g. blood cells
build bones and teeth
Immune function
support the production of energy

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15
Q

sources of vitamins

A

Vegetables and fruit, whole/fortified grains, meats, dairy, eggs, legumes, nuts/seeds

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16
Q

are minerals organic or inorganic

A

inorganic

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17
Q

how many minerals are essential

A

16

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18
Q

where are minerals found

A

bones, teeth and body fluids

19
Q

example of major vs trace minerals

A

calcium vs iron

20
Q

roles of minerals

A

regulation of several important body functions
Fluid balance, acid/base balance, immune function, body temperature, metabolic
nerve & muscle function, healthy bones & teeth
Oxygen transport

21
Q

sources of minerals

A

meats, dairy, eggs, legumes, nuts/seeds, vegetables & fruit, whole/fortified grains

22
Q

What are the minerals of concern

A

sodium, calcium, iron

23
Q

what does excessive sodium intake lead to

A

contributes to hypertension, calcium loss

24
Q

calcium RDA

A

1000mg/day

25
Q

sodium recommendation

A

1500mg/day

26
Q

sources of calcium

A

dairy, salmon, nuts, veggies

27
Q

what is iron required for

A

oxygen transport

28
Q

iron RDA

A

8/day (M), 18/day (F)

29
Q

sources of iron

A

red meat, eggs, legumes, tofu, leafy greens

30
Q

Difficiency in Vitmins/minerals

A

minor symptoms to a major illness

31
Q

why are whole foods better

A

better absorbed
Additive and synergistic effects
lower risk of toxicity
a well-balanced diet should eliminate the need for supplements for most people

32
Q

water

A

is an abundant essential nutrient

33
Q

roles of water

A

Transport system to and from body tissues
regulates body temperature, blood volume, pH balance
participates in metaboic reaction
Lubricates and cushions many parts of body

34
Q

food choices are influenced by what factors

A

Family traditions - what you know and like
Social factors- special occasions, social pressure
cultural influences - ethnic and religious beliefs
Practical considerations - time, money, food availability
knowledge -food preperation, nutrition

35
Q

carbohydrates

A

sugar units (saccarhides)

36
Q

role of carbohydrates

A

supply body with energy

37
Q

Increase consumption of “added” sugars can be harmful by:

A

Displacing intake of important nutrients
contributing to obesity

38
Q

triglicerides

A

most common - 95% dietary lipids
chains of carbon & hydrogen

39
Q

saturated vs unsaturated

A

saturated: carry maximum number of hydrogens
Solid at room temperature (animal fats)
unsaturated: missing some hydrogens (monounsaturated, polyunsaturated)

40
Q

roles of fat

A

provide the body with energy
insulation: maintain body temp, protect vital organs
structural component of cell membranes
transfer of fat-solubke, hormones in & out of cells
Precursors for several important body compounds

41
Q

protien

A

major component of most cells
chains of amino acids arranged in sequence
22 in total
9 are “essential”

42
Q

roles of protein

A

building materials - growth and repair
regulation of several body functions
antibodies, enzymes, hormones, transport,fluid balance and pH balance

43
Q

inadequate protein

A

breakdown of several important body functions
- e.g. immune response
severe, prolonged deficiency
- Protein-energy malnutrition

HE100 (10 decks)

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