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Nutrition Flashcards

1
Q

Complete proteins

A

All 9 essential AA

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2
Q

What are Essential AA

A

9

Unable to be produced by body

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3
Q

What are non essential AA

A

These are made by the body 4

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4
Q

Conditionally essential AA

A

Not always required so long as essential AA are consumed

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5
Q

List essential AA

A

Histidine isoleucine leucine lysine methionine phenylalanine threonine tryptophan and valine

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6
Q

Sources of complete pro

A

Eggs meat poultry dairy soy foods buck wheat quinoa

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7
Q

What are Incomplete proteins

A

Lacking one or more essential AA

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8
Q

Sources of incomplete proteins

A

Vegetables cereals and grains cereal products pulses nuts

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9
Q

Complementary proteins

A

Rice and pulses
Vegetables and seeds
Nuts and veg
Grains and pulses

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10
Q

Protein functions

A 
Enzyme catalysts 
Transport molecules
Movement 
Mechanical support 
Mediate cell responses 
Antibody proteins for immune protection
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11
Q

Three main protein functions

A

Structural
Homeostatic
Fuel

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12
Q

Sedentary adult protein

A

.8

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13
Q

Recreationally active adult

A

0.8-1.5

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14
Q

Adult endurance protein

A

1.2 -1.6

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15
Q

Growing teenager protein

A

1.5-2

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16
Q

Adult building muscle protei

A

1.5-1.7

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17
Q

Simple cho

A

Sugar

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18
Q

Complex cho

A

Starch

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19
Q

Non starch polysaccarhides

A

Fibre

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20
Q

What is a simple cho

A

A single sugar unit
Glucose
Fructose
Galactose

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21
Q

What is a refined cho

A

Contains excessive sugar over 15g per 100g
Processed food
Low quality fats

22
Q

Sources of protein

A

Turkey beef fish beans nuts seeds tofu low fat dairy

23
Q

Role of NSP

A

AIDS transportation of foods through the digestive tract

24
Q

What is NSP

A

Non starch polysaccarhides

25
Q

Types of NSP

A

Insoluble

Soluble

26
Q

Fats =?

A

Lipids that are solid at room temp

27
Q

What are the fat soluble vitamins

A

A D E K

28
Q

Saturated fats

A 
Meat poultry dairy 
Coconut oil 
Palm kernel oil 
Cocoa butter 
Palm oil
29
Q

Benefits of saturated fats

A

Immune system
Energy
Liver function

30
Q

Monounsaturated fats

A

Olives avocado lard beef dripping rapeseed oil peanut oil nuts seeds

31
Q

Polyunsaturated fats

A

Omega 3 and 6

32
Q

Sources of omega 3

A 
Oily fish 
Cod liver oil
Flax oil 
Walnut oil
Hemp seed oil 
Pasture seed oil
33
Q

Sources of omega 6

A 
Evening primrose oil
Safflower oil
Soybean oil
Grapeseed oil
Sunflower oil
Corn oil
Pumpkin oil
Sesame seeds
34
Q

Vitamin a ?

A

Gastric juices
Bone building
Retinal health

35
Q

Vitamin D

A

Calcium and phosphorus absorption
Strong bones and teeth
Protect against cancer

36
Q

Vitamin E

A 
Blood circulation 
Tissue repair and healing 
Cell integrity 
Slows aging 
Antioxidant 
Cancer
37
Q

Vitamin K

A

Blood clotting

Bone formation

38
Q

Vitamin B

A 
Healthy nerves 
Prevents fatigue 
Metabolism 
Cholesterol 
RBC formation 
Fertility
39
Q

Vitamin C

A 
Immune function 
Growth and repair 
Capillary wall strengthening 
Lactation
Adrenal gland function
Collagen and connector tissue health 
Healing wounds 
Antioxidant
40
Q

7 macro minerals

A 
Calcium 
Chloride 
Magnesium 
Phosphorus 
Potassium
Sodium 
Sulphur
41
Q

Anti oxidant sources

A

Vitamins A C E

zinc selenium copper and manganese

42
Q

Methods for assessing body comp

A

BMI
waist circumference
Waist to hip ratio

43
Q

Low and High risk with waist circumference

A

Men low = 94cm
Women low = 80cm

Men high = 102cm
Women high = 88cm

44
Q

Performance equation.

A

Potential - psychological interference = performance

45
Q

Thermic effect of food

A

Men 6-10%

Women 6-7%

46
Q

Thermic effect of activity

A

20-40%

47
Q

Sedentary multiplier

A

1.2

48
Q

Lightly active multiplier

A

1.375

49
Q

Mod active multiplier

A

1.55

50
Q

Very active multiplier

A

1.725

51
Q

Extra active multiplier

A

1.9

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