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Kin 121 Final > Nutrition > Flashcards

Nutrition Flashcards

1
Q

6 essential nutrients

A
  1. Carbohydrates
  2. Fats
  3. Proteins
  4. Water
  5. Vitamins
  6. Minerals
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2
Q

What are essential nutrients?

A
  • Necessary for energy
  • Needed for the building and maintenance of tissues
  • Relied upon for the regulations of body functions
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3
Q

How many kilocalories does the average person require?

A

Approximately 2000 kilocalories per day

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4
Q

What are the caloric values in fats, alcohol, carbs, and protein?

A

Fats = 9 Cal/g
Alcohol = 7 Cal/g
Carbs = 4 Cal/g
Protein = 4 Cal/g

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5
Q

What is the primary source of energy?

A

Carbohydrates (up to 60% of daily calories)

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6
Q

What are the three groups of carbohydrates? And what are they based off?

A

Three groups based on number of saccharides

SIMPLE CHO
-concentrated = refined sugar
-natural = fruits, vegetables and grains

  1. Monosaccharides = glucose, fructose, galactose **
  2. Disaccharides = sucrose, maltose, lactose **

COMPLEX CHO
3. Polysaccharides (glycogen and starches) fruits, vegetables and grains

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7
Q

What are carbohydrates stored as?

A

Stored as muscle & liver glycogen

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8
Q

What are excess carbohydrates stored as?

A

Excess carbs stored as adipose

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9
Q

What is the Glycemic Index?

A
  1. Foods with high glycemic index
    - Digest quickly, raise blood sugar (table sugar, honey, refined cereals)
  2. Foods with moderate glycemic index (pasta, oatmeal, rice)
  3. Foods with low glycemic index (beans, fruits, apple, peach)
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10
Q

What should you watch out for?

A

Foods high in simple sugars with little nutritional value that should be eaten in moderation

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11
Q

What was the WHO’s statement on free sugar for children and adults?

A

Should be less than 10% of total energy intake
Approx 50 grams (12 teaspoons)

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12
Q

What are the types of Fibre?

A
  1. Soluble fibre
  2. Insoluble fibre
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13
Q

What is soluble fibre?

A
  • Lowers blood cholesterol
  • Slows absorption of glucose
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14
Q

What is insoluble fibre?

A
  • Facilitates feces elimination
  • Can prevent constipation, lower intestinal tract cancer
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15
Q

What are proteins a structural component for?
MBBEHCm

A
  • Muscles
  • Bones
  • Blood
  • Enzymes
  • Hormones
  • Cell membrane
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16
Q

What can proteins be broken down to?

A

Amino acids

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17
Q

How are proteins obtained?

A

Some produced by body if not obtained in diet (nonessential amino acids)
Some must be attained in diet (essential amino acids)

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18
Q

What are proteins essential for?

A

Regulating metabolism (enzymes, hormones)
Important for growth

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19
Q

What are complete proteins?

A
  • Proteins that contain all the essential proteins
  • Animal products (meat, dairy)
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20
Q

Protein requirements:

General recommendations?

A

0.8 g / kg of body weight / day

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21
Q

Protein requirements:

Endurance athletes?

A

1.2 - 1.4 g / kg of body weight / day

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22
Q

Protein requirements:

Strength athletes?

A

1.2 - 2.0 g / kg of body weight / day

23
Q

Protein requirements:

Normal diet of most athletes?

A

1.5 - 2.0 g / kg of body weight / day

24
Q

What do fats serves to?

A
  • Provide a source of energy
  • Insulate the body
  • Cushion organs
  • Aid the absorption of fat-soluble vitamins
  • Add flavour and texture to foods
25
Q

What are the types of fats? What is better?

A

Unsaturated (better)
Saturated

26
Q

What are unsaturated fats?

A

Monounsaturated / polyunsaturated

Found in: vegetable oils, fish

Lowers blood cholesterol
Reduces risk of heart disease

27
Q

What are unsaturated fats at room temperature?

A

Liquid / oil

28
Q

What do Hydrogenated unsaturated vegetable oils lead too?

A

Lead to trans fatty acids and reducing good cholesterol (used for better consistency)

29
Q

What are saturated fats?

A
  • Contains glycerol & concentrated fatty acids
  • Found mainly in animal products
  • High intake may be associated with elevated cholesterol, LDL’s**
30
Q

What is cholesterol used for?

A

Needed for synthesis of hormones & Vitamin D, is produced by body, not needed in diet

31
Q

What are fast foods made up of?

A

Usually 50% saturated fat

32
Q

What are fats stored as?

A

Stored in body as triglycerides (3 fatty acids & glycerol)

33
Q

Regular exercise impact on fats?

A

Regular exercise results in more fat being stored in muscle tissue

34
Q

What are the nutrients for maintenance & regulation?

A
  1. Water
  2. Vitamins
  3. Minerals
35
Q

What are vitamins important for?
What are the two types?

A

Important for growth and metabolism

  1. Water soluble B and C
  2. Fat soluble: A, D, E, K
36
Q

Water soluble vitamin characteristics

A
  • not stored
  • excess through urine
  • dissolve quickly in water
37
Q

B Vitamins

A

Water soluble

  • cereals, meats, vegetables
  • Energy production, formation of RBC’s
38
Q

Vitamin C

A

Water soluble

  • citrus fruits, potatoes
  • importance: Maintenance of bones, teeth, protection of other vitamins (“anti-oxidant”)
39
Q

Fat soluble vitamin characteristics

A
  • When taken in excess, stored in fat tissues
  • Over-consumption (especially A and D) can result in toxicity
40
Q

Vitamin A

A

Fat soluble

  • liver, eggs, cheese, milk
  • Importance: night vision, maintenance of skin, hair, growth
41
Q

Vitamin E

A

Fat soluble

  • vegetables, cereals, bread
  • importance: aids in formation of RBC’s, protects other vitamins (“anti-oxidant”)
42
Q

Vitamin K

A

Fat soluble

  • vegetables, liver, cereals
  • produced in intestines by bacteria

Importance: blood clotting

43
Q

Vitamin D

A

Fat soluble

  • milk, egg yolks, liver, fish
  • sunlight on skin (converts vitamin to active form): 20-30 mins 2-3 x/week
  • importance: maintenance of bones & teeth
44
Q

What are minerals necessary for?
SRGC

A
  1. Structural elements
  2. Regulation of body functions
  3. growth and maintaining body tissues
  4. Catalytic action in energy release
45
Q

How many identified essential minerals?

A

Approximately 17 - 21

46
Q

Some minerals brought up in lectures…

A

Calcium
Phosphorus
Fluoride
Sodium
Iron

47
Q

What is water important for?
NWDRLC

A
  1. Nutrient transport
  2. Waste transport
  3. Digestion & absorption
  4. Regulation of body temperature
  5. Lubrication
  6. Chemical reactions
48
Q

How much water should be consumed?

A

Approx. 1mL of water for every calorie burned

49
Q

Factors that influence need for nutrients?
ABAI

A

Age
Body size
Activity level
Individual variation

50
Q

What are the vital functions needed from energy?

A
  1. Blood circulation
  2. Respiration
  3. Brain activity
51
Q

What is the Basal Metabolic Rate (BMR) ?

A

The minimum amount of energy the body requires to carry out all vital functions

52
Q

Factors affecting BMR
BPSSPBA

A
  1. Body composition
  2. Physical fitness
  3. Sex
  4. Sleep
  5. Pregnancy
  6. Body temperature
  7. Age
53
Q

What does the amount of energy expended through physical activity depend on?

A
  1. Volume of exercise
  2. Intensity of exercise
  3. Types of exercise

Kin 121 Final (12 decks)

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