Nutrition Flashcards
6 essential nutrients
- Carbohydrates
- Fats
- Proteins
- Water
- Vitamins
- Minerals
What are essential nutrients?
- Necessary for energy
- Needed for the building and maintenance of tissues
- Relied upon for the regulations of body functions
How many kilocalories does the average person require?
Approximately 2000 kilocalories per day
What are the caloric values in fats, alcohol, carbs, and protein?
Fats = 9 Cal/g
Alcohol = 7 Cal/g
Carbs = 4 Cal/g
Protein = 4 Cal/g
What is the primary source of energy?
Carbohydrates (up to 60% of daily calories)
What are the three groups of carbohydrates? And what are they based off?
Three groups based on number of saccharides
SIMPLE CHO
-concentrated = refined sugar
-natural = fruits, vegetables and grains
- Monosaccharides = glucose, fructose, galactose **
- Disaccharides = sucrose, maltose, lactose **
COMPLEX CHO
3. Polysaccharides (glycogen and starches) fruits, vegetables and grains
What are carbohydrates stored as?
Stored as muscle & liver glycogen
What are excess carbohydrates stored as?
Excess carbs stored as adipose
What is the Glycemic Index?
- Foods with high glycemic index
- Digest quickly, raise blood sugar (table sugar, honey, refined cereals) - Foods with moderate glycemic index (pasta, oatmeal, rice)
- Foods with low glycemic index (beans, fruits, apple, peach)
What should you watch out for?
Foods high in simple sugars with little nutritional value that should be eaten in moderation
What was the WHO’s statement on free sugar for children and adults?
Should be less than 10% of total energy intake
Approx 50 grams (12 teaspoons)
What are the types of Fibre?
- Soluble fibre
- Insoluble fibre
What is soluble fibre?
- Lowers blood cholesterol
- Slows absorption of glucose
What is insoluble fibre?
- Facilitates feces elimination
- Can prevent constipation, lower intestinal tract cancer
What are proteins a structural component for?
MBBEHCm
- Muscles
- Bones
- Blood
- Enzymes
- Hormones
- Cell membrane
What can proteins be broken down to?
Amino acids
How are proteins obtained?
Some produced by body if not obtained in diet (nonessential amino acids)
Some must be attained in diet (essential amino acids)
What are proteins essential for?
Regulating metabolism (enzymes, hormones)
Important for growth
What are complete proteins?
- Proteins that contain all the essential proteins
- Animal products (meat, dairy)
Protein requirements:
General recommendations?
0.8 g / kg of body weight / day
Protein requirements:
Endurance athletes?
1.2 - 1.4 g / kg of body weight / day
Protein requirements:
Strength athletes?
1.2 - 2.0 g / kg of body weight / day
Protein requirements:
Normal diet of most athletes?
1.5 - 2.0 g / kg of body weight / day
What do fats serves to?
- Provide a source of energy
- Insulate the body
- Cushion organs
- Aid the absorption of fat-soluble vitamins
- Add flavour and texture to foods
What are the types of fats? What is better?
Unsaturated (better)
Saturated
What are unsaturated fats?
Monounsaturated / polyunsaturated
Found in: vegetable oils, fish
Lowers blood cholesterol
Reduces risk of heart disease
What are unsaturated fats at room temperature?
Liquid / oil
What do Hydrogenated unsaturated vegetable oils lead too?
Lead to trans fatty acids and reducing good cholesterol (used for better consistency)
What are saturated fats?
- Contains glycerol & concentrated fatty acids
- Found mainly in animal products
- High intake may be associated with elevated cholesterol, LDL’s**
What is cholesterol used for?
Needed for synthesis of hormones & Vitamin D, is produced by body, not needed in diet
What are fast foods made up of?
Usually 50% saturated fat
What are fats stored as?
Stored in body as triglycerides (3 fatty acids & glycerol)
Regular exercise impact on fats?
Regular exercise results in more fat being stored in muscle tissue
What are the nutrients for maintenance & regulation?
- Water
- Vitamins
- Minerals
What are vitamins important for?
What are the two types?
Important for growth and metabolism
- Water soluble B and C
- Fat soluble: A, D, E, K
Water soluble vitamin characteristics
- not stored
- excess through urine
- dissolve quickly in water
B Vitamins
Water soluble
- cereals, meats, vegetables
- Energy production, formation of RBC’s
Vitamin C
Water soluble
- citrus fruits, potatoes
- importance: Maintenance of bones, teeth, protection of other vitamins (“anti-oxidant”)
Fat soluble vitamin characteristics
- When taken in excess, stored in fat tissues
- Over-consumption (especially A and D) can result in toxicity
Vitamin A
Fat soluble
- liver, eggs, cheese, milk
- Importance: night vision, maintenance of skin, hair, growth
Vitamin E
Fat soluble
- vegetables, cereals, bread
- importance: aids in formation of RBC’s, protects other vitamins (“anti-oxidant”)
Vitamin K
Fat soluble
- vegetables, liver, cereals
- produced in intestines by bacteria
Importance: blood clotting
Vitamin D
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
What are minerals necessary for?
SRGC
- Structural elements
- Regulation of body functions
- growth and maintaining body tissues
- Catalytic action in energy release
How many identified essential minerals?
Approximately 17 - 21
Some minerals brought up in lectures…
Calcium
Phosphorus
Fluoride
Sodium
Iron
What is water important for?
NWDRLC
- Nutrient transport
- Waste transport
- Digestion & absorption
- Regulation of body temperature
- Lubrication
- Chemical reactions
How much water should be consumed?
Approx. 1mL of water for every calorie burned
Factors that influence need for nutrients?
ABAI
Age
Body size
Activity level
Individual variation
What are the vital functions needed from energy?
- Blood circulation
- Respiration
- Brain activity
What is the Basal Metabolic Rate (BMR) ?
The minimum amount of energy the body requires to carry out all vital functions
Factors affecting BMR
BPSSPBA
- Body composition
- Physical fitness
- Sex
- Sleep
- Pregnancy
- Body temperature
- Age
What does the amount of energy expended through physical activity depend on?
- Volume of exercise
- Intensity of exercise
- Types of exercise
