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Nutrition Flashcards

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1
Q

what are the macromolecules?

A

carbohydrates
lipids
proteins
nucleic acids

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2
Q

monomers

A

building blocks of macromolecules

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3
Q

carbohydrate monomers = ?

A

sugars

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4
Q

lipid monomers = ?

A

__________ & fatty acids

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5
Q

protein monomers = ?

A

amino acids

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6
Q

nucleic acid monomers = ?

A

nucleotides

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7
Q

main source of energy

A

carbohydrates

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8
Q

what are monomers made up of?

A

carbon, hydrogen, oxygen (CHO)

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9
Q

what is the ratio of a carb monomer?

A

(CHO) 1 to 2 to 1

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10
Q

two or more monomers

A

polymer

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11
Q

what are the simple sugars?

A

monosaccharides & disaccharides

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12
Q

examples of monosaccharides

A

glucose, fructose, galactose

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13
Q

what are monosaccharides?

A

sugars that can’t be broken down into any simpler form of sugar

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14
Q

molecular formula of monosaccharides

A

C6H12O6

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15
Q

all three monosaccharides have the same molecular formula, but they have different ______________________________.

A

structural arrangements

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16
Q

where can you find monosaccharides?

A

honey, candy, fruits, soda, sauces, dressing, condiments

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17
Q

examples of disaccharides

A

sucrose, maltose, lactose

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18
Q

what is the molecular formula of disaccharides?

A

C12H22O11 (+H2O)

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19
Q

dehydration synthesis

A

means that water is lost when the molecule is made

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20
Q

hydrolysis

A

the opposite of dehydration synthesis

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21
Q

food sources of disaccharides

A

table sugars, sweets, cakes, dairy, breads

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22
Q

polysaccharide

A

many sugars together

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23
Q

examples of a complex sugar/polysaccharide

A

starch, glycogen, fiber

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24
Q

starch

A

glucose chain found in plants

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25
Q

food sources of starch

A

breads, potatoes, rice, pasta, fast foods

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26
Q

glycogen

A

“animal starch”
glucose chains that are stored in the liver

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27
Q

food sources of glycogen

A

vegetables, grains

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28
Q

cellulose/fiber

A

humans can’t properly digest cellulose so it acts as roughage

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29
Q

food sources of cellulose/fiber

A

vegetables, grains

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30
Q

how are lipids formed

A

through dehydration synthesis

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31
Q

for long term energy storage

A

lipids

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32
Q

what are lipids made of?

A

part of the cell membranes

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33
Q

what do lipids do?

A

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

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34
Q

type of hormone lipids

A

natural steroids: testosterone and estrogen
anabolic steroids (synthetic or human made): build muscle mass

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35
Q

what are lipids made of?

A

carbon hydrogen, and oxygen (CHO)

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36
Q

where are triglycerides found?

A

our blood

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37
Q

what are triglycerides made up of?

A

1 glycerol and 3 fatty acids

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38
Q

where do we get triglycerides

A

from the food that we eat or the liver (it manufactures it)

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39
Q

what does your body convert unneeded calories into?

A

triglycerides

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40
Q

where are triglycerides stored?

A

fat cells

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41
Q

what are triglycerides released for?

A

energy between meals

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42
Q

types of triglycerides

A

saturated, unsaturated, and trans fats

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43
Q

what bonds do saturated fats form?

A

the carbon atoms all have single bonds with each other

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44
Q

stable triglyceride

A

saturated fats

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45
Q

often solid at room temperature

A

saturated fats

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46
Q

unhealthy triglyceride

A

saturated fats

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47
Q

animal fats

A

saturated fats

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48
Q

examples of saturated fats

A

butter, cream, cheese

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49
Q

what bonds do unsaturated fats form?

A

the carbon atoms have one or more double bonds with each other?

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50
Q

less stable

A

unsaturated fats

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51
Q

often liquid at room temperature

A

unsaturated fats

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52
Q

healthier triglyceride

A

unsaturated fats

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53
Q

plant fats

A

unsaturated fats

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54
Q

examples of unsaturated fats

A

olive oil, avocado, some fish

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55
Q

how is trans fat made?

A

results from adding hydrogen (process called hydrogenation) to solidify or harden the vegetable fats or oils

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56
Q

very stable and difficult to break down

A

trans fat

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57
Q

very unhealthy

A

trans fats

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58
Q

increases shelf life of food

A

trans fats

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59
Q

examples of trans fats

A

cakes, cookies, crackers, microwave popcorn, packaged desserts, coffee creamer

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60
Q

steroids

A

a type of lipid

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61
Q

cholesterol

A

most common steroid
used by the body to make hormones & vitamin D
part of the membrane surrounding cells

62
Q

characteristics of cholesterol

A

waxy and odorless

63
Q

where do we get cholesterol?

A

from our diet and produced from liver

64
Q

what percentage of cholesterol is manufactured by the liver?

A

75%

65
Q

what in pure form cannot be mixed with blood?

A

cholesterol and triglyceride

66
Q

what do lipoproteins do?

A

they move cholesterol and triglycerides throughout the bloodstream

67
Q

low density lipoproteins (LDL)

A

it contributes to plaque buildup in the arteries

68
Q

the “bad” kind of lipoproteins

A

low density lipoprotein (LDL)

69
Q

high density lipoproteins (HDL)

A

it removes LDL from the arteries

70
Q

the “good” kind of lipoproteins

A

high density lipoproteins (HDL)

71
Q

phospholipids

A

a lipid that makes up the cell membrane

72
Q

waxes

A

a type of lipid

73
Q

what are waxes made up of?

A

alcohol and fatty acids

74
Q

how are waxes produced?

A

naturally by skin glands as a protection, to keep it lubricated, pliable and waterproof

75
Q

where else are waxes found beside skin?

A

outside of fruits
ex. apple

76
Q

collagen protein

A

structural components of cells

77
Q

how does protein offer transport?

A

hemoglobin carries oxygen

78
Q

how does proteins aid immune function

A

through antibodies

79
Q

types of enzyme proteins

A

amylase, pepsin, lipase, protease found in stomach, mouth, pancreas, small intestine used to speed up digestion

80
Q

builds, repairs and maintains muscle cells

A

proteins

81
Q

where are proteins found?

A

meat, nuts, eggs

82
Q

what are proteins made up of?

A

amino acids (different combinations make up different proteins)

83
Q

what are amino acids made up of?

A

carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur (CHONS)

84
Q

how many essential amino acids are there?

A

9 of the 20

85
Q

how do we get the essential amino acids?

A

we must get them from food

86
Q

how are amino acids formed?

A

by dehydration synthesis (like carbs and lipids)

87
Q

how do amino acids join?

A

by peptide bonds

88
Q

how are nucleic acids composed?

A

composed of units called nucleotides

89
Q

what are nucleic acids made up of?

A

carbon, hydrogen, oxygen, nitrogen, and phosphorus

90
Q

what is each nucleotide composed of

A

a 5-carbon sugar
a phosphate group
a nitrogen base

91
Q

what are the two most common nucleic acids?

A

DNA = Deoxyribose Nucleic Acid
RNA = Ribose Nucleic Acid

92
Q

DNA

A

nucleic acid that carries our genetic code

93
Q

RNA

A

code for the creation of new protein

94
Q

RNA

A

nucleic acid that carr

95
Q

calcium

A

for bone and teeth health
found in dairy products

96
Q

iodine

A

makes thyroid hormones
found in seafood and salt

97
Q

iron

A

makes hemoglobin and myoglobin
found in meat, eggs, green leafy vegetables, beans

98
Q

magnesium

A

makes bone
water balance
found in nuts, seeds, seafood, chocolate

99
Q

phosphorus

A

for bones and growth
found in meat, poultry, seafood, legumes, eggs

100
Q

zinc

A

fight off invading bacteria and viruses
makes DNA and proteins
found in meat, seafood, onions

101
Q

copper

A

enzyme production
found in protein, fish, nuts, whole grains

102
Q

fluoride

A

prevents tooth decay
healthy bone production
found in fluorided water, toothpaste, and fish

103
Q

sodium

A

positive and negative movement of ions
found in processed foods and salt

104
Q

vitamin A

A

fat soluble
normal vision, healthy skin, bones
found in dark green, orange, and red vegetables

105
Q

vitamin B1

A

water soluble
helps convert food to fuel
helps prevent complications in the nervous system
found in pork, soy, watermelon

106
Q

vitamin B2

A

water soluble
function of cells and red blood cells
found in meat, green leafy vegetables,

107
Q

vitamin B3

A

water soluble
keeps nervous and digestive system healthy
found in red meat, poultry, fish, nuts

108
Q

vitamin B6

A

water soluble
helps make red blood cells, improves sleep, appetite, mood
found in organ meats, fish, fruits that are not citrus

109
Q

vitamin B12

A

water soluble
helps make DNA and red blood cells
found in dairy, fish, eggs

110
Q

folic acid

A

water soluble
taken during pregnancy
vital for new cell creation and DNA synthesis
found in dark green leafy vegetables, legumes

111
Q

vitamin C

A

water soluble
acts as an antioxidant — heals wounds
found in citrus fruit, tomatoes

112
Q

vitamin D

A

fat soluble
helps body absorb and retain calcium and phosphorus (bone & teeth development)
found in egg yolks, fatty fish, sunlight

113
Q

vitamin E

A

fat soluble
an antioxidant
helps stabilize cell membranes
found in nuts, avocado, seeds

114
Q

vitamin K

A

fat soluble
makes proteins needed for blood
found in green leafy vegetables

115
Q

pantothenic acid

A

water soluble
for red blood cells
found in whole grains and dairy products

116
Q

biotin

A

water soluble
metabolizes carbs, fat, amino acids
strengthens hair and nails
found in fish, egg yolks

117
Q

substances formed naturally in the earth

A

mineral

118
Q

a nutrient that the body needs in small amounts to function and stay healthy

A

vitamin

119
Q

how are vitamins classified?

A

fat soluble or water soluble

120
Q

non-nutrient plant chemicals with potential health benefits to reduce the risk of chronic disease

A

phytochemicals

121
Q

High endurance, athletic training

A

carb loading

122
Q

High fat, low sugar

A

keto

123
Q

Eating foods from the PALEOLITHIC time. Natural. Unprocessed

A

paleo

124
Q

Excludes foods with gluten (wheat, barley, rye etc) to help manage conditions like celiac disease

A

gluten free

125
Q

Eating foods from the region (fruits, vegetables, unrefined grains, legumes, fish, olive oil)

A

mediterranean

126
Q

Omits meat, fish, poultry. There are a variations of vegetarianism (eggs, dairy etc.)

A

vegetarianism

127
Q

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)

A

sirtfood

128
Q

Speeds up heart rate and blood pressure

A

caffeine

129
Q

Is there anything good about it?

A

aspartame

130
Q

Caffeine, sugar

A

energy drinks

131
Q

Do we know long term affects?

A

GMO

132
Q

Sodium

A

processed foods

133
Q

Red dye 40, yellow 5, blue 1 (hyperactivity)

A

artificial food colourings

134
Q

Rather, eat a healthy balanced diet – no need for additional vitamins for growing individuals

A

nutritional supplements

135
Q

Worsens asthma, headaches, numbness etc

A

MSG

136
Q

What is the tolerable limit of sodium for individuals over the age of 14?

A

2300 mg per day (1 tsp.)

137
Q

usually high in sodium

A

processed foods

138
Q

Ways to decrease sodium intake:

A

•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
Q

what is the best beverage to drink?

A

Water

140
Q

second best beverage to drink and why?

A

Milk is a good second choice because it contains no added sugar and contains vitamins and minerals.

141
Q

1 tsp sugar = ?g of sugar

A

4g of sugar

142
Q

how to get daily limit of caffeine intake?

A

(weight in pounds) X 1.1 = maximum amount of caffeine per day in milligrams

143
Q

whole grains

A

made of the entire grain kernel (bran, endosperm and germ).

144
Q

refined grains

A

are often striped of their fiber and nutrient content

145
Q

fiber-filled outer layer with B vitamins and minerals

A

bran

146
Q

starchy carbohydrate middle layer with some proteins and vitamins

A

endosperm

147
Q

germ

A

nutrient-packed core with B vitamins, vitamin E, phytochemicals, and healthy fats

148
Q

Are liquid at room temperature
•Can help prevent heart disease and stroke by lowering the bad cholesterol in your blood

A

unsaturated fat

149
Q

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

A

omega-3 fats

150
Q

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

A

saturated fats

Health Science (14 decks)

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