Nutrition Flashcards
1
Q
Functions and Food Sources of Nutrients
A
- Foods we eat are broke and down to release nutrients
- Macronutrients are needed by the body in large amounts (carbohydrates, fats, water, protein and fiber.)
Micronutrients are required by the body in very small amounts (vitamins and minerals.)
2
Q
Carbohydrates
A
- Main function is to provide energy to the body
- If the glucose is not used by the body for energy it is stored as adipose (fat) tissue.
- 1 gram of CHO = 16kj of energy
- If continuously eaten in excess can contribute to obesity, cardiovascular disease, diabetes and colorectal cancer.
Sources of carbohydrates:
* Bread
* Pasta
* Rice
3
Q
Protein
A
- Main function is growth, maintenance, and repair of body cells.
- Secondary function is fuel for energy production.
- 1 gram = 17kg energy
- Excess protein may be converted into glucose and stored as fat
Sources:
* Beef
* Chicken
* Eggs
4
Q
Fats (Lipids)
A
- Main function is to act as fuel for energy
- 1 gram = 37kj
5
Q
Monounsaturated Fats (healthy fat)
A
- Can assist in the lowering of LDL (low density lipoproteins), cholesterol, (bad cholesterol)
Food sources: Avocado, nuts.
6
Q
Polyunsaturated Fats (healthy fat)
A
- Promotes elasticity of blood vessels and prevent blood clots
- Omega 3 - fish, soy, canola oils.
- Omega 6 - nuts and seeds, corn.
- Increases HDL (high density lipoprotein)
Reduce risk of cardiovascular disease
7
Q
Saturated (Fat)
A
- Shown to increase LDL cholesterol contributing to cardiovascular disease
- Diets high in saturated fat also increase risk of type 2 diabetes
Food sources: Fatty cuts of meat, cream, fried food, conventionally baked goods.
8
Q
Trans fat
A
- Raise LDL cholesterol levels
- Decreases levels of HDL, increasing risk of cardiovascular disease.
- Can interfere with the structure of cell membranes, which can affect the movement of nutrients and fluids in and out of cell.
- If glucose is restricted, it can contribute to the risk of type 2 diabetes.
Food sources: pies, pastries and cakes.
9
Q
Fiber
A
- Main function is to regulate the functioning of the digestive system
- Prevent constipation by adding bulk to feces
- Provides a feeling of fullness
- Foods high in fiber are often low in fat reducing risk of colorectal cancer, obesity, diabetes and cardiovascular diseases.
- Sources of fiber:
- Whole meal bread
- Bananas
- Baked beans
10
Q
Water
A
- Functions include:
- A medium for all chemical reactions required to provide energy and produce soft tissues.
- Water can assist with weight management, when consumed instead of other fluids
- Water is absorbed by fiber, therefore plays a role in digestion and prevention of colorectal cancer.
Sources of water:
- Water
- Watermelon
- Lettuce
11
Q
Calcium
A
- Required for the building of bones and other hard tissues (teeth and cartilage)
- Prevents the development of osteoporosis
Food sources:
- Milk
- Cheese
- Broccoli
12
Q
Phosphorus
A
- Helps calcium to harden or ossify bones and teeth.
Food sources:
- Milk
- Cheese
- Eggs
13
Q
Sodium
A
- Plays a regulation of fluid in the body including water and blood.
- High levels of sodium in the body can draw excess fluid out of the cells which increases blood volume and contributes to hypertension.
- Osteoporosis - Excess sodium can cause calcium to be excreted in urine.
Food sources:
- Salt
- Olives
- Pork
14
Q
Iron
A
- An essential part of blood
- Forms part of the hemoglobin which carries oxygen
- Iron deficiency
Food sources
- Lean red meat
- Chicken
- Eggs
15
Q
Vitamin A
A
- Essential for normal development
- Helps in development of antibodies required to fight infections
Food sources:
- Carrots
- Spinach
- Squash
