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Plants & People > Nutrition > Flashcards

Nutrition Flashcards

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1
Q

Kcal per gram of carbohydrates

A

4

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2
Q

Kcal per gram of protein

A

4

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3
Q

Kcal per gram of fat

A

9

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4
Q

Which macronutrients are used for energy?

A

Carbs & Fats

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5
Q

What is Protein used for?

A

Synthesis/metabolites/tissue maintenance

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6
Q

Glucose & Fructose

A

Monosaccharides

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7
Q

HFCS (High fructose corn syrup) is so prevalent because

A
  1. Cheap
  2. Dissolved easily
  3. Preservative properties
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8
Q

T/F

HFCS has no negative consequences for health

A

False - contributing to obesity & cardiometabolic disease

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9
Q

Disaccharides

A

2 monosaccharides bound together

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10
Q

Sucrose is made of

A

Glucose & Fructose

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11
Q

Maltose is made of

A

2 Glucose

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12
Q

Table sugar is

A

97% sucrose, made from sugarcane/sugar beet

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13
Q

Maltose is found in

A

Germinating grain

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14
Q

Polysaccharides are

A

Glucose polymers

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15
Q

Starch is found in:

A

Seeds/roots/tubers/fruit

Mostly cereals/legumes/potatoes

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16
Q

Main function of starch is

A

Energy stores

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17
Q

Glucose is stored in the human body as

A

Glycogen polysaccharide and then fat

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18
Q

T/F

You can tell the difference between plants based on their starch grains

A

True - Potato = hilum lateral
Wheat = hilum central
Beans = crack-like hilum

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19
Q

Dietary fibre that we use for energy is

A

Hemicelluloses

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20
Q

T/F

Dietary fibres are bad for your health

A

False - they can help prevent colon cancer and reduce bad cholesterol

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21
Q

FODMAPs are:

A

Short-chain carbs that aren’t well absorbed in the small intestine

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22
Q

Example of FODMAPs

A

Sugar alcohols, Fructans, Lactose

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23
Q

FODMAPs cause

A

Bloating/flatulence/discomfort

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24
Q

How much of a person’s diet should be made up of Protein?

A

10%

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25
Q

How many amino acids can humans synthesize and how many are essential?

A

11 synthesized, 9 essential

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26
Q

T/F

It is impossible to get all amino acids with a vegetarian diet

A

False - but individual plants usually have incomplete proteins so need to eat a diet based on several types

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27
Q

Where is gluten found?

A

Wheat (& Rye & Barley) - it’s the main protein

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28
Q

T/F

Gluten is bad for you

A

False - unless you have Celiac (autoimmune disease) or a gluten allergy

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29
Q

Triglycerides are:

A

Glycerol & 3 fatty acids

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30
Q

Essential fatty acids are found in

A

Unsaturated vegetable oils - must be supplied from diet

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31
Q

How do humans use triglycerides?

A

Store unused calories & make skin oils

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32
Q

List of essential fatty acids:

A

Linoleic, Linolenic, Arachidonic acids

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33
Q

Good fat

A

Unsaturated (Omega 3 etc)

34
Q

Bad fat

A

Saturated (animal fat etc)

35
Q

Cholesterol

A

Steroid lipid used in hormone production

36
Q

LDL (low density lipoproteins)

A

Carry cholesterol to tissues

37
Q

HDL (high density lipoproteins)

A

Carry excess cholesterol back to liver

38
Q

Trans fatty acids

A

Hydrogenated oils - bad for you (usually)

39
Q

Vitamins act as

A

Coenzymes in metabolic processes

40
Q

Which vitamin does not exist in plants?

A

B12

41
Q

Vitamin A / beta-carotine is from

A

Brightly coloured fruit/veg & leafy greens

42
Q

T/F

Vitamins can become toxic in high concentrations

A

True but only fat-soluble ones (D, A, E, K)

43
Q

Symptoms of Vitamin A deficiency:

A

Night blindness, epithelial issues, xerophthalmia (conjunctival dryness)

44
Q

T/F

All B vitamins are related

A

False - they’re from different things & do different things

45
Q

Where is Vitamin B1 found?

A

Fortified cereals & meat

46
Q

Where is Vitamin B2 found?

A

Cereals, nuts, milk, eggs, green leafy veg, meat

47
Q

Where is Vitamin B6 found?

A

Beans, legumes, nuts, eggs, meat, cereals

48
Q

Where is Vitamin B9 found?

A

Beans, legumes, citrus, whole grains, dark leafy veg, meat

49
Q

Symptoms of Vitamin B1 deficiency

A

Beriberi

50
Q

Symptoms of Vitamin B2 deficiency

A

Mouth sores, ocular lesions

51
Q

Symptoms of Vitamin B6 deficiency

A

Skin disorders, muscle weakness

52
Q

Symptoms of Vitamin B9 deficiency

A

Anemia, diarrhea

53
Q

Vitamin B1 is also called

A

Thiamine

54
Q

Vitamin B2 is also called

A

Riboflavin

55
Q

Vitamin B3 is also called

A

Niacin

56
Q

Vitamin B5 is also called

A

Pantothenic acid

57
Q

Vitamin B6 is also called

A

Pyridoxine

58
Q

Vitamin B7 is also called

A

Biotin

59
Q

Vitamin B9 is also called

A

Folic acid

60
Q

Vitamin B12 is also called

A

Cobalamin

61
Q

Vitamin C is also called

A

Ascorbic acid

62
Q

Humans use Vitamin C for

A

Tissue growth & repair

63
Q

T/F

Vitamin C is an antioxidant

A

True

64
Q

Where is Vitamin C found?

A

Citrus, peppers, some fruits & potatoes

65
Q

Scurvy is

A

Vitamin C deficiency

66
Q

T/F

The body cannot make Vitamin D

A

False - can be made when exposed to the sun

67
Q

Where to get Vitamin D?

A

Cheese, butter/margarine, fortified milk/cereals, fish, through the skin when exposed to sun

68
Q

What does a Vitamin D deficiency cause?

A

Rickets & osteoporosis

69
Q

What does Vitamin D do?

A

Help absorb calcium, nerve/muscle/immune system functioning

70
Q

T/F

Vitamin E is an antioxidant

A

True

71
Q

What does Vitamin E affect?

A

Immune system & metabolic processes

72
Q

Where can you get Vitamin E?

A

Corn, nuts, olives, green leafy veg, veg oils, wheat germ

73
Q

T/F

Vitamin E deficiency is fatal

A

False? - we don’t know what it causes

74
Q

Vitamin K deficiency causes:

A

Poor blood clotting

75
Q

Where can you get Vitamin K?

A

Green leafy veg, cereals

76
Q

What is Vitamin K used for?

A

Blood clotting, protein production

77
Q

What are the major minerals?

A

Ca, P, K, Na, Mn

78
Q

Diet may prevent:

a) cancer
b) diabetes type 2
c) dementia/Alzheimer’s
d) all of the above

A

D

79
Q

T/F

Protein is the most important dietary component

A

False - you need a balance of carbs, protein, and fats as well as vitamins & minerals

80
Q

The best way to eat a healthy diet is to

A

Eat a variety of foods in moderation and exercise

81
Q 
Which of the following sugars is a disaccharide?
A) Fructose
B) Glucose
C) Maltose
D) Sexose
E) Galactose
A

C

82
Q

What is Celiac disease?
A) incapacity of the body to digest the starch from wheat, parley, or rye
B) accumulation of monosaccharides from wheat, barley or rye in the blood stream
C) an autoimmune disease caused by the gluten found in wheat, barley, or rye
D) Deficiency of Vitamin C
E) Deficiency of Vitamin A

A

C

Plants & People (18 decks)

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