Nutrition Flashcards
Exam 4/Final
Nutrients
Specific biochemical substances used by the body for growth, development, activity, reproduction, lactation, health maintenance, and recovery from illness or injury
Three types of nutrients
Essential
Macro
Micro
Essential nutrients
Essential—not synthesized in the body or are made in insufficient amounts; must be provided in the diet or through supplements
Macro nutrients
Macro—supply energy and build tissue; i.e., carbohydrates, fats, and proteins
Micro nutrients
Micro—regulate and control body processes; i.e., vitamins and minerals
Six classes of nutrients
Carbohydrates
Protein
Lipids (fats)
Vitamins
Minerals
Water
Nutrients that supply ENERGY
Carbohydrates
Protein
Lipids (fats)
Nutrients that REGULATE BODY PROCESSES
Vitamins
Minerals
Water
Energy Balance: Where is energy derived from?
Energy is derived or obtained from foods consumed
How is energy measured?
Measured in kilocalories (often called calories)
What provides calories?
Only carbs, protein, and fat provide calories
Total daily energy expenditure
all of the calories used to perform physical activity, maintain metabolism, and digest, absorb, and metabolize food
Total daily energy intake
total calories for each food item eaten
Daily intake and expenditure differences determine what?
Daily intake and expenditure differences determine stable weight, weight loss, or weight gain
Basal Metabolic Rate (BMR)
BMR is energy (number of calories) required to fuel the involuntary activities of the body at rest after 12 hours; energy needed to sustain metabolic activities of cells and tissues
Who has a higher BMR males or females
Males have a higher BMR due to larger muscle mass
Factors that increase BMR:
Growth,
infections,
fever,
emotional tension,
extreme environmental temperatures, elevated levels of certain hormones
Factors that decrease BMR
Aging,
prolonged fasting, and
sleep
Body Mass Index
Ratio of weight in kilograms to height in meters squared
What does BMI provide an estimate for?
Provides an estimate for body fat
Provides an estimation of relative risk for diseases that can occur with more body fat: heart disease, type 2 diabetes, hypertension, and certain cancers
Diseases that can occur because of more body fat?
heart disease,
type 2 diabetes,
hypertension, and certain cancers
What can BMI be used for?
Can be used as an initial assessment of nutritional status
What is wrong with BMI
May be inaccurate for certain groups of people
How is overweight and obesity defined compared to adults?
Overweight and obesity defined differently for children and teens
What is thought to be an important and reliable indicator of disease risk
Location of where body fat is deposited is thought to be an important and reliable indicator of disease risk
What kind of obesity poses a greater risk/
Central and abdominal obesity poses a greater risk
What is a good indicator of abdominal fat?
Waist circumference is a good indicator of abdominal fat
Relationship between waist measurement and risk of obesity for men
Risk increases with a waist measurement of 40 inches or more for men and 35 inches or more for women
Relationship between waist measurement and risk of obesity for women
Risk increases with a waist measurement of 40 inches or more for men and 35 inches or more for women
Example of carbohydrates
Sugars and starches;
organic compounds composed of carbon, hydrogen, and oxygen
What does carbohydrates serve as a structural framework for?
Serve as the structural framework of plants; lactose is only animal source (sugar present in mild)
Most abundant and least expensive source of calories in the world
Carbohydrates
Intake of carbohydrates is correlated to what?
Intake often correlated to income: as income increases, carbohydrate intake decreases
How are carbs classified?
Classified as simple or complex sugars
What is the primary function of carbohydrates?
Primary function is to supply energy
What is the recommended total carb calories for adults?
Recommended as 45% to 60% of total calories for adults
How does carbs differ from proteins and fats?
Carbs more easily and quickly digested than protein and fat
What percent of carbs is ingested?
90% of carbohydrate intake is ingested
What are carbs converted to? for what?
Converted to glucose for transport through the blood
What tissues rely of carbs almost exclusively for energy?
Efficient fuel that certain tissues rely on almost exclusively for energy (i.e., nervous system)
How are carbs transported?
Transported from the GI tract, through the portal vein, to the liver
What does liver do to glucose?
Liver stores glucose and regulates entry into the blood
What do cells do to glucose?
Cells oxidize glucose to provide energy, carbon dioxide, and water
What is required for the formation of all body structure?
Proteins