Nutrition Flashcards
Carbohaydrates
4Kcal/gram
Protiens
4kcal/gram
Fats
9kcal/gram
Function of carbs
Provide fuel
Spare proteins
Help prevent ketosis
Two kinds of carbs
Simple Such as: sugar. sugar based foods
not nutritive value
Complex - starch, glycogen, fiber takes longer to digest, provide both fiber and nutrients, Sources: cereal grains, rice, pasta, potatoes
Proteins
Made up of amino acids
Maintenance & growth, regulate body processes, immunity, engery
two types: Essential and nonessential
Proteins
Complete - supply all the essential amino acids. Sources eggs, milk meat, poultry, fish.
Incomplete- lacks one or more amino acids. sources: grains, veg., legumes, nuts, seeds
Proteins
Adults require more protein as they get passed age of 65. Lean protein
Fats
most concentrated form of energy
Fats
saturated-contain all hydrogen they can hold.
polyunsaturated-have some hydration; peanut oil
monounsaturated-olive oil, canola oil almost as much monounsaturated fat as olive oil.
Fat soluble vitamins A,D,E,K.
Fats
Triglycerides-simple lipid found in body.
Compound lipids include: Glycolipids-nerve tissue, lipoproteins
Lipoproteins
LDL- main carrier of cholesterol, contributor of atherosclerosis.
HDL- carry cholesterol to liver for excretion & reduce risk of atherosclerios
Functions of fats
Fuel reserve, organ protection, lubrication, insulation, cell membrane structure.
Cholesterol
body makes 1000 mg/day in liver
needed to help produce some hormones
component of bile salts
total less than 200
Fat soluble vitamins
more stable than water soluble