Nutrition Flashcards
what are people most likely to be deficient in
calcium, iron and vitamin D
major nutrients
carbs, proteins and lipids
other minor nutrients
vitamins and minerals
carb percentage
45 to 65
carb sources
Starch (complex) in grains and vegetables
Sugars (simple) in fruits, honey and milk/dairy
insoluble vs soluble fibre
insoluble = not digested
carb use in body
Glucose - fuel used by cells to make ATP
types of lipids
fatty acids, triglycerides, saturated and unsaturated fats, cholesterol
saturated vs unsaturated
unsaturated = good
lipids use in body
phospholipids, adipose tissue, protection, vitamin absorption
lipid sources
meats, eggs, dairy, oils
HDL vs LDL (cholesterol)
LDL = bad, stores cholesterol in bloodstream
HDL = good, regulates LDL storage
protein kg
0.8g per kg
protein sources
eggs, dairy, fish, most meats, legumes, nuts, grains
protein use in body
structural materials, functional molecules, energy source
role of vitamins
helping body use nutrients, coenzymes
fat vs water soluble vitamins
fat soluble are stored whereas water soluble are easily absorbed
foods highs in vitamin D
salmon, eggs, fortified milk
vitamin D function
Healthy bones, cognition
vitamin B12 sources
meats
vitamin B12 function
Need for RBC formation, nerve cells
minerals function
Work with nutrients to ensure proper body functioning
important minerals examples
Calcium, phosphorus, potassium, sodium
fat soluble vitamins
A, D, E, and K
water soluble vitamins
B, C, B12
