Nutrition Flashcards
What is nutrition?
Nutrition is all processes that are involved in the absorption, use and elimination of substances needed in order for the body to sustain itself
Digestive system
The food we eat is absorbed and transformed into substances - nutrients - that our cells can use
Respiratory system
Our cells need oxygen in order to use the nutrients we eat. That’s why in addition to eating we also have to breath at least 12 to 15 times a minute
Cardiovascular system
Allows us to circulate the oxygen and nutrients to our cells
Urinary System
Filters blood and eliminates waste
Protein
Functions- build and repair cells and tissues
Provide energy
Sources- dairy products, meat, fish, eggs, nuts, legumes, tofu
Carbohydrates
Functions- body’s main source of energy
Sources- monosaccharides and disaccharides: fruits, fruit juices, pastries, sweets, carbonated drinks, granulated sugar, milk
Polysaccharides (aka starch): breads, cereal, pasta, potatoes, rice, legumes, Casanova
Fats/ lipids
Fonctions- store and provide energy
Building blocks of hormones and call membranes
Protect organs and insulate the body from the cold
Sources- dairy products (except skimmed), vegetable oils, butter, fatty meats and fish, croissants, French fries, eggs, nuts
Water
Fonctions- transports nutrients and waste products
Regulates body temp
Essential to numerous chemical reactions in the body
Sources- fruit and fruit juice, vegetables and vegetable juice, soups, milk, energy drinks
Vitamins
Fonctions-contributing to chemical reactions
helping in energy production
helping fight off infections by strengthening the body
repairing damaged tissue
Sources- fruits, vegetables, dairy products, whole grains, eggs, liver
Minerals
Fonctions- building tissues ( e.g. Bones and teeth)
maintaining fluid balance in the body
helping muscles contract
transporting oxygen in the blood
Sources- dairy products, legumes, seafood and fish, fruits, vegetables
Food groups
Vegetables and fruits
Grain products
Milk and alternatives
Meat and alternatives
What is a diet?
A specific eating plan, a food plan tailored to you. Depends on health (gluten free) or to lose weight
Why do we need calories?
Energy
How many calories should I consume?
Depends on age, sex, weight, physical activity
Are fast food restaurants healthy?
Depends on what you eat
How do we get what we need from food?
Body breaks it down and takes its nutrients
Saturated fat
100% saturated- all bonds are occupied no more can be added
Hard to break down
85% saturated- easier to break down
Trans fat
Very hard to break down, not good for u
Ex: margarine
Metabolism
Term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism
Eat less - metabolism slows down
What is a calorie?
A unit of OF energy. In a nutritional sense, all types of food – whether they are fats, proteins carbs or sugars – are important sources of calories, which people need to live and function
A joule
Unit used for energy
1 cal = approx 4184 J= 4.18 kj
Caloric value
Carbs = 4/ gram Lipids = 9cals/ gran Proteins= 4 cals/ gram
Recommended daily amounts
Carbs- 50-55% daily intake
Fats - less than 30%
Proteins- 15-20%
