Nutrition Flashcards
What iS Nutrition?
The science of the actions of foods, nutrients, and other substances, within the body (including ingestion, digestion, absorption, transport, metabolism, and excretion)
Why is nutrition Important?
staying alive, keeping healthy
what are the 6 class nutrients
Proteins
fats
carbohydrates
= macronutrients
vitamins
minerals
water
=micronutrients
what are essential nutrients?
Nutrients the body needs from food, we EAT
50 ESSENTIAL NUTRIENTS?
provides energy, help build & maintain body tissue, help regulate body functions
Macronutrients functions for
Proteins….
Component of muscle, bone, blood, enzymes, hormones, cell membranes; required for tissue repair; regulates H2O & energy balance, required for growth; supply energy
Macronutrients functions of carbohydrates?
Supply energy to brain, nervous system and blood cells; supply energy to working muscles
Macronutrients functions of fats?
Supply energy (majority of energy storage) Insulate support, cushion/ protect organs, allow absorption of fat- soluble vitamins
Micronutrients functions for Vitamins
required for specific chemical reactions in the cells
micronutrients functions for Minerals
help regulate body functions; required for growth & maintenance of body tissue; catalysts for energy release
micronutrients functions for water
required for chemical reactions, chemical transport, temperature regulation removal of waste products
Vitamin __ and Vitamin __ are water soluble
Vitamin C and Vitamin B
Vitamin __, __,___,__, are stored in fat, don’t excrete them. ( fat soluble)
Vitamin A,D,E,K
fat - __ calories/gram
9
pro- __ calorie/ gram
4
chol- __ calories/ gram
4
alcohol- __ calories/ gram
7
If you consume too much calories it is….
stored as body fat
What do proteins do?
form bodily structures, enzymes, muscle tissue; also form important parts of blood, enzymes, some hormones
What are amino acids?
building blocks of proteins; essential vs non- essential (9+11)
how much recommended daily intake of proteins for adults
0.8 grams protein per kg body weight
what are complete proteins
foods that contain 9 essential amino acids (meat + dairy)
what are incomplete proteins
are like nuts and plants
Fats what are they?
most concentrated source of energy
what are the 2 essential fats we need to get from food
Omega 6- vegetable oils
Omega 3- fish, green, leafy vegetables, veg oils
what are saturated fats?
butter, solid at room temperature, you don’t want to consume this
What are unsaturated fats?
Liquid at room temperature, you want to consume this, like olive oil
what is hydrogenation?
H+ molecules added to unsaturated & saturated fats changes unsaturated states causes inflammation in the body.
Carbohydrates main function?
provide main energy for our cells
your brain uses __ to function
glucose
examples of Simple carbohydrates
sweets, like milk, candies, and fruit
examples of Complex carbohydrates
starch fibres, grains, starches
both types of carbohydrates are broken down into glucose and stored in __ in the liver and muscles
glycogen
The pancreas releases insulin in response to glucose in the blood, allows cells to take up the glucose and uses it for __
it uses it for energy
What is the glycemic index?
how quickly glucose is elevated into the blood
Complex Carbohydrates
refined vs Whole grains (Anatomy of the grain)
-outer layer of the seed- Bran:protects the seed (fibre, minerals)
-Germ. guts inside the grain:nourishment for the seed (vitamins E,B)
-Endosperm. energy for the seed, carbohydrates the cover for the guts of the grain.
Fibre CHO is not a __
Fibre is not a nutrient
fibre is non- __
fibre is non-digestible
Soluble Fibre
attract water, and turns to gel during digestion, examples are oat bran, nuts barley
Insoluble Fibre
found in foods like wheat bran, vegetables
Carbohydrates-How much?
45-65% of total calories
recommended daily intake of fats for men?
17g/d linoleic acid, 1.6 g/d a-linolenic acid
recommended daily intake of fats for women
12g/d linoleic acid, 1.2 g/d a-linolenic acid
recommeded daily intake of saturated, trans fats and cholesterol
sat<10%
trans <1%
cholesterol <300mg
