Nutrition Flashcards

1
Q

Nutrition

A

Act or process of nourishing or being nourished

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2
Q

Digestion

A

Breaks down food into nutrients small enough to be absorbed into blood

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3
Q

Metabolization

A

The chemical processes that occur within the body

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4
Q

Diet

A

Types of foods we regularly comsume makeup our specific diet

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5
Q

What happens to excess calories

A

Turned into fat and stored in fat cells in the body

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6
Q

Essential nutrients

A

Substances you must get from your diet, as your body doesn’t make them, or doesn’t make them quickly enough to meet the body’s needs

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7
Q

6 classes of essential nutrients

A
  1. Proteins (4 cal/g)
  2. Carbohydrates (4 cal/g)
  3. Fats (9 cal/g)
  4. Vitamins
  5. Minerals
  6. Water
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8
Q

Protein

A

Basic framework of muscles, bones, blood, hair, fingernails
* proteins are critical for growth and repair
* made from combinations of 20 amino acids (9 are essential; animal proteins have all 9)
* not a primary source of energy

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9
Q

Fats (lipids)

A

Provides 9 kcal/g (dense energy source)

  • main fuel source
  • carry fat-soluble vitamins (A,D,E,K)
  • protect organs from injury
  • help regulate body temperature
  • involved in growth and development
  • used to make some hormones
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10
Q

3 types of fats (lipids)

A

Unsaturated fats (e.g vegetable oil)
* healthier; liquid at room temp.
* may help reduce risk of CVD

Saturated fats (e.g. animal fats, milk)
* less healthy; solid at room temp.
* may increase risk of CVD

Trans fats (e.g. cakes, fried foods)
* unhealthy; synthetic unsaturated fat
* most strongly linked to CVD
* minimize or eliminate from diet

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11
Q

Carbohydrates

A

Primary source of energy for body’s cells (4 kcal/g)
* brain can only use carbs for fuel
* metabolized to simple sugars (glucose)

Simple carbs: 1 or 2 sugar units
* fruit, milk , table sugar
* more likely to produce hyperglycemia

Complex carbs: longer chains of sugar units
* grains, vegetables, beans
* richer in fibre; take longer to digest
* help regulate blood glucose
* stored as glycogen

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12
Q

Fibre

A

Complex plant carb we cannot digest
* promotes heart health

Ex. Oats, barely, ryes, whole wheats

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13
Q

Vitamins (micronutrients)

A

Organic compounds (contain carbon)
* help regulate body growth, maintain tissue, release energy from foods
* involved in the manufacture of blood cells, hormones, other compounds

Ex. Vitamin (A,D,E,K), thiamine, niacin, folate

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14
Q

Minerals (micronutrient)

A

Help build bones and teeth, aid in muscle function
* help nervous system transmission of messages and enzymatic function

Ex. Sodium, potassium, calcium, iron, chloride, zinc, magnesium, iodine

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15
Q

Antioxidants

A

Prevent harmful effects caused by oxidation in the body or exposure to certain environmental factors
* may help prevent some cancers and effects of aging

Ex. Vitamins C, E, carotenoids

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16
Q

Phytochemicals

A

Compounds found in plants
* may be associated with decreased risk of heart disease, certain cancers, type 2 diabetes, stroke: emerging research

17
Q

Water

A
  • 60% of body composition

Waters necessity for functions like:
* provides environment for chemical reactions to occur
* helps maintain body temperature
* lubricates joints
* aids digestion
* removes waste

18
Q

Nutrient density

A

Refers to foods being high in nutrients and relatively low in calories

Ex. Complex carbs, lean protein, healthy fats, and vitamins/minerals