Nutrition Flashcards
1
Q
what are the macromolecules?
A
carbohydrates
lipids
proteins
nucleic acids
2
Q
monomers
A
building blocks of macromolecules
3
Q
carbohydrate monomers = ?
A
sugars
4
Q
lipid monomers = ?
A
__________ & fatty acids
5
Q
protein monomers = ?
A
amino acids
6
Q
nucleic acid monomers = ?
A
nucleotides
7
Q
main source of energy
A
carbohydrates
8
Q
what are monomers made up of?
A
carbon, hydrogen, oxygen (CHO)
9
Q
what is the ratio of a carb monomer?
A
(CHO) 1 to 2 to 1
10
Q
two or more monomers
A
polymer
11
Q
what are the simple sugars?
A
monosaccharides & disaccharides
12
Q
examples of monosaccharides
A
glucose, fructose, galactose
13
Q
what are monosaccharides?
A
sugars that can’t be broken down into any simpler form of sugar
14
Q
molecular formula of monosaccharides
A
C6H12O6
15
Q
all three monosaccharides have the same molecular formula, but they have different ______________________________.
A
structural arrangements
16
Q
where can you find monosaccharides?
A
honey, candy, fruits, soda, sauces, dressing, condiments
17
Q
examples of disaccharides
A
sucrose, maltose, lactose
18
Q
what is the molecular formula of disaccharides?
A
C12H22O11 (+H2O)
19
Q
dehydration synthesis
A
means that water is lost when the molecule is made
20
Q
hydrolysis
A
the opposite of dehydration synthesis
21
Q
food sources of disaccharides
A
table sugars, sweets, cakes, dairy, breads
22
Q
polysaccharide
A
many sugars together
23
Q
examples of a complex sugar/polysaccharide
A
starch, glycogen, fiber
24
Q
starch
A
glucose chain found in plants
25
food sources of starch
breads, potatoes, rice, pasta, fast foods
26
glycogen
"animal starch"
glucose chains that are stored in the liver
27
food sources of glycogen
vegetables, grains
28
cellulose/fiber
humans can't properly digest cellulose so it acts as roughage
29
food sources of cellulose/fiber
vegetables, grains
30
how are lipids formed
through dehydration synthesis
31
for long term energy storage
lipids
32
what are lipids made of?
part of the cell membranes
33
what do lipids do?
cushion body organs
help in the synthesis of hormones
allow the body to absorb certain vitamins
waterproofing (waxy coating of fruits to keep from drying out, coat leaves, ear wax to helps to keep out foreign particles
34
type of hormone lipids
natural steroids: testosterone and estrogen
anabolic steroids (synthetic or human made): build muscle mass
35
what are lipids made of?
carbon hydrogen, and oxygen (CHO)
36
where are triglycerides found?
our blood
37
what are triglycerides made up of?
1 glycerol and 3 fatty acids
38
where do we get triglycerides
from the food that we eat or the liver (it manufactures it)
39
what does your body convert unneeded calories into?
triglycerides
40
where are triglycerides stored?
fat cells
41
what are triglycerides released for?
energy between meals
42
types of triglycerides
saturated, unsaturated, and trans fats
43
what bonds do saturated fats form?
the carbon atoms all have single bonds with each other
44
stable triglyceride
saturated fats
45
often solid at room temperature
saturated fats
46
unhealthy triglyceride
saturated fats
47
animal fats
saturated fats
48
examples of saturated fats
butter, cream, cheese
49
what bonds do unsaturated fats form?
the carbon atoms have one or more double bonds with each other?
50
less stable
unsaturated fats
51
often liquid at room temperature
unsaturated fats
52
healthier triglyceride
unsaturated fats
53
plant fats
unsaturated fats
54
examples of unsaturated fats
olive oil, avocado, some fish
55
how is trans fat made?
results from adding hydrogen (process called hydrogenation) to solidify or harden the vegetable fats or oils
56
very stable and difficult to break down
trans fat
57
very unhealthy
trans fats
58
increases shelf life of food
trans fats
59
examples of trans fats
cakes, cookies, crackers, microwave popcorn, packaged desserts, coffee creamer
60
steroids
a type of lipid
61
cholesterol
most common steroid
used by the body to make hormones & vitamin D
part of the membrane surrounding cells
62
characteristics of cholesterol
waxy and odorless
63
where do we get cholesterol?
from our diet and produced from liver
64
what percentage of cholesterol is manufactured by the liver?
75%
65
what in pure form cannot be mixed with blood?
cholesterol and triglyceride
66
what do lipoproteins do?
they move cholesterol and triglycerides throughout the bloodstream
67
low density lipoproteins (LDL)
it contributes to plaque buildup in the arteries
68
the "bad" kind of lipoproteins
low density lipoprotein (LDL)
69
high density lipoproteins (HDL)
it removes LDL from the arteries
70
the "good" kind of lipoproteins
high density lipoproteins (HDL)
71
phospholipids
a lipid that makes up the cell membrane
72
waxes
a type of lipid
73
what are waxes made up of?
alcohol and fatty acids
74
how are waxes produced?
naturally by skin glands as a protection, to keep it lubricated, pliable and waterproof
75
where else are waxes found beside skin?
outside of fruits
ex. apple
76
collagen protein
structural components of cells
77
how does protein offer transport?
hemoglobin carries oxygen
78
how does proteins aid immune function
through antibodies
79
types of enzyme proteins
amylase, pepsin, lipase, protease found in stomach, mouth, pancreas, small intestine used to speed up digestion
80
builds, repairs and maintains muscle cells
proteins
81
where are proteins found?
meat, nuts, eggs
82
what are proteins made up of?
amino acids (different combinations make up different proteins)
83
what are amino acids made up of?
carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur (CHONS)
84
how many essential amino acids are there?
9 of the 20
85
how do we get the essential amino acids?
we must get them from food
86
how are amino acids formed?
by dehydration synthesis (like carbs and lipids)
87
how do amino acids join?
by peptide bonds
88
how are nucleic acids composed?
composed of units called nucleotides
89
what are nucleic acids made up of?
carbon, hydrogen, oxygen, nitrogen, and phosphorus
90
what is each nucleotide composed of
a 5-carbon sugar
a phosphate group
a nitrogen base
91
what are the two most common nucleic acids?
DNA = Deoxyribose Nucleic Acid
RNA = Ribose Nucleic Acid
92
DNA
nucleic acid that carries our genetic code
93
RNA
code for the creation of new protein
94
RNA
nucleic acid that carr
95
calcium
for bone and teeth health
found in dairy products
96
iodine
makes thyroid hormones
found in seafood and salt
97
iron
makes hemoglobin and myoglobin
found in meat, eggs, green leafy vegetables, beans
98
magnesium
makes bone
water balance
found in nuts, seeds, seafood, chocolate
99
phosphorus
for bones and growth
found in meat, poultry, seafood, legumes, eggs
100
zinc
fight off invading bacteria and viruses
makes DNA and proteins
found in meat, seafood, onions
101
copper
enzyme production
found in protein, fish, nuts, whole grains
102
fluoride
prevents tooth decay
healthy bone production
found in fluorided water, toothpaste, and fish
103
sodium
positive and negative movement of ions
found in processed foods and salt
104
vitamin A
fat soluble
normal vision, healthy skin, bones
found in dark green, orange, and red vegetables
105
vitamin B1
water soluble
helps convert food to fuel
helps prevent complications in the nervous system
found in pork, soy, watermelon
106
vitamin B2
water soluble
function of cells and red blood cells
found in meat, green leafy vegetables,
107
vitamin B3
water soluble
keeps nervous and digestive system healthy
found in red meat, poultry, fish, nuts
108
vitamin B6
water soluble
helps make red blood cells, improves sleep, appetite, mood
found in organ meats, fish, fruits that are not citrus
109
vitamin B12
water soluble
helps make DNA and red blood cells
found in dairy, fish, eggs
110
folic acid
water soluble
taken during pregnancy
vital for new cell creation and DNA synthesis
found in dark green leafy vegetables, legumes
111
vitamin C
water soluble
acts as an antioxidant — heals wounds
found in citrus fruit, tomatoes
112
vitamin D
fat soluble
helps body absorb and retain calcium and phosphorus (bone & teeth development)
found in egg yolks, fatty fish, sunlight
113
vitamin E
fat soluble
an antioxidant
helps stabilize cell membranes
found in nuts, avocado, seeds
114
vitamin K
fat soluble
makes proteins needed for blood
found in green leafy vegetables
115
pantothenic acid
water soluble
for red blood cells
found in whole grains and dairy products
116
biotin
water soluble
metabolizes carbs, fat, amino acids
strengthens hair and nails
found in fish, egg yolks
117
substances formed naturally in the earth
mineral
118
a nutrient that the body needs in small amounts to function and stay healthy
vitamin
119
how are vitamins classified?
fat soluble or water soluble
120
non-nutrient plant chemicals with potential health benefits to reduce the risk of chronic disease
phytochemicals
121
High endurance, athletic training
carb loading
122
High fat, low sugar
keto
123
Eating foods from the PALEOLITHIC time. Natural. Unprocessed
paleo
124
Excludes foods with gluten (wheat, barley, rye etc) to help manage conditions like celiac disease
gluten free
125
Eating foods from the region (fruits, vegetables, unrefined grains, legumes, fish, olive oil)
mediterranean
126
Omits meat, fish, poultry. There are a variations of vegetarianism (eggs, dairy etc.)
vegetarianism
127
Eating food with sirtuins - a type of protein that regulates metabolism, increases muscle mass, and burns fat. (soy, some fruit, dark chocolate, kale, wine etc)
sirtfood
128
Speeds up heart rate and blood pressure
caffeine
129
Is there anything good about it?
aspartame
130
Caffeine, sugar
energy drinks
131
Do we know long term affects?
GMO
132
Sodium
processed foods
133
Red dye 40, yellow 5, blue 1 (hyperactivity)
artificial food colourings
134
Rather, eat a healthy balanced diet – no need for additional vitamins for growing individuals
nutritional supplements
135
Worsens asthma, headaches, numbness etc
MSG
136
What is the tolerable limit of sodium for individuals over the age of 14?
2300 mg per day (1 tsp.)
137
usually high in sodium
processed foods
138
Ways to decrease sodium intake:
•Eat fresh. Cook at home. Avoid packaged foods.
•Use herbs, lemon or lime juices, garlic instead of salt to flavour foods.
•Read nutrition labels
139
what is the best beverage to drink?
Water
140
second best beverage to drink and why?
Milk is a good second choice because it contains no added sugar and contains vitamins and minerals.
141
1 tsp sugar = ?g of sugar
4g of sugar
142
how to get daily limit of caffeine intake?
(weight in pounds) X 1.1 = maximum amount of caffeine per day in milligrams
143
whole grains
made of the entire grain kernel (bran, endosperm and germ).
144
refined grains
are often striped of their fiber and nutrient content
145
fiber-filled outer layer with B vitamins and minerals
bran
146
starchy carbohydrate middle layer with some proteins and vitamins
endosperm
147
germ
nutrient-packed core with B vitamins, vitamin E, phytochemicals, and healthy fats
148
Are liquid at room temperature
•Can help prevent heart disease and stroke by lowering the bad cholesterol in your blood
unsaturated fat
149
Are a type of unsaturated fat
•Help to lower the risk of heart disease and stroke
•May also have other health benefits such as helping with brain development and reducing inflammation in the body
omega-3 fats
150
Are hard at room temperature
•Mainly come from animal sources
•Are unhealthy fats
•Can clog arteries, increase blood pressure and increase risk of heart attack and stroke
saturated fats
