nutrition Flashcards
nutrition
a study of the relationship between essential elements of foods and physiological function
nutrients
chemical substances in food
nutrition used by the body to:
- provide energy and structural materials
- support growth, maintenance and repair of tissues
- prevent diseases of malnutrition
6 classes of nutrients
proteins, fats, carbohydrates, vitamins, minerals, water
macronutrients
water, protein, fat, carbohydrate- energy yielding nutrients
Micronutrients
vitamins and minerals
what do we need more of macro vs micro?
we need larger amounts of macronutirents
what is energy measured in
kilocalories (kcals)
vitamins
organic nutrients required by the body to perform specific vital functions and to support optimal health
how many vitamins are there
13
are vitamins stored in the body
no, must be supplied frequently
what vitamins are water soluable
B-complex and vitamin C
fat-soluble vitamins
A, D, E, K
roles of vitamins
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
sources of vitamins
Vegetables and fruit, whole/fortified grains, meats, dairy, eggs, legumes, nuts/seeds
are minerals organic or inorganic
inorganic
how many minerals are essential
16
where are minerals found
bones, teeth and body fluids
example of major vs trace minerals
calcium vs iron
roles of minerals
regulation of several important body functions
Fluid balance, acid/base balance, immune function, body temperature, metabolic
nerve & muscle function, healthy bones & teeth
Oxygen transport
sources of minerals
meats, dairy, eggs, legumes, nuts/seeds, vegetables & fruit, whole/fortified grains
What are the minerals of concern
sodium, calcium, iron
what does excessive sodium intake lead to
contributes to hypertension, calcium loss
calcium RDA
1000mg/day
sodium recommendation
1500mg/day
sources of calcium
dairy, salmon, nuts, veggies
what is iron required for
oxygen transport
iron RDA
8/day (M), 18/day (F)
sources of iron
red meat, eggs, legumes, tofu, leafy greens
Difficiency in Vitmins/minerals
minor symptoms to a major illness
why are whole foods better
better absorbed
Additive and synergistic effects
lower risk of toxicity
a well-balanced diet should eliminate the need for supplements for most people
water
is an abundant essential nutrient
roles of water
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
food choices are influenced by what factors
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
carbohydrates
sugar units (saccarhides)
role of carbohydrates
supply body with energy
Increase consumption of “added” sugars can be harmful by:
Displacing intake of important nutrients
contributing to obesity
triglicerides
most common - 95% dietary lipids
chains of carbon & hydrogen
saturated vs unsaturated
saturated: carry maximum number of hydrogens
Solid at room temperature (animal fats)
unsaturated: missing some hydrogens (monounsaturated, polyunsaturated)
roles of fat
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
protien
major component of most cells
chains of amino acids arranged in sequence
22 in total
9 are “essential”
roles of protein
building materials - growth and repair
regulation of several body functions
antibodies, enzymes, hormones, transport,fluid balance and pH balance
inadequate protein
breakdown of several important body functions
- e.g. immune response
severe, prolonged deficiency
- Protein-energy malnutrition
