Nutrition Flashcards
Kcal per gram of carbohydrates
4
Kcal per gram of protein
4
Kcal per gram of fat
9
Which macronutrients are used for energy?
Carbs & Fats
What is Protein used for?
Synthesis/metabolites/tissue maintenance
Glucose & Fructose
Monosaccharides
HFCS (High fructose corn syrup) is so prevalent because
- Cheap
- Dissolved easily
- Preservative properties
T/F
HFCS has no negative consequences for health
False - contributing to obesity & cardiometabolic disease
Disaccharides
2 monosaccharides bound together
Sucrose is made of
Glucose & Fructose
Maltose is made of
2 Glucose
Table sugar is
97% sucrose, made from sugarcane/sugar beet
Maltose is found in
Germinating grain
Polysaccharides are
Glucose polymers
Starch is found in:
Seeds/roots/tubers/fruit
Mostly cereals/legumes/potatoes
Main function of starch is
Energy stores
Glucose is stored in the human body as
Glycogen polysaccharide and then fat
T/F
You can tell the difference between plants based on their starch grains
True - Potato = hilum lateral
Wheat = hilum central
Beans = crack-like hilum
Dietary fibre that we use for energy is
Hemicelluloses
T/F
Dietary fibres are bad for your health
False - they can help prevent colon cancer and reduce bad cholesterol
FODMAPs are:
Short-chain carbs that aren’t well absorbed in the small intestine
Example of FODMAPs
Sugar alcohols, Fructans, Lactose
FODMAPs cause
Bloating/flatulence/discomfort
How much of a person’s diet should be made up of Protein?
10%
How many amino acids can humans synthesize and how many are essential?
11 synthesized, 9 essential
T/F
It is impossible to get all amino acids with a vegetarian diet
False - but individual plants usually have incomplete proteins so need to eat a diet based on several types
Where is gluten found?
Wheat (& Rye & Barley) - it’s the main protein
T/F
Gluten is bad for you
False - unless you have Celiac (autoimmune disease) or a gluten allergy
Triglycerides are:
Glycerol & 3 fatty acids
Essential fatty acids are found in
Unsaturated vegetable oils - must be supplied from diet
How do humans use triglycerides?
Store unused calories & make skin oils
List of essential fatty acids:
Linoleic, Linolenic, Arachidonic acids
Good fat
Unsaturated (Omega 3 etc)
Bad fat
Saturated (animal fat etc)
Cholesterol
Steroid lipid used in hormone production
LDL (low density lipoproteins)
Carry cholesterol to tissues
HDL (high density lipoproteins)
Carry excess cholesterol back to liver
Trans fatty acids
Hydrogenated oils - bad for you (usually)
Vitamins act as
Coenzymes in metabolic processes
Which vitamin does not exist in plants?
B12
Vitamin A / beta-carotine is from
Brightly coloured fruit/veg & leafy greens
T/F
Vitamins can become toxic in high concentrations
True but only fat-soluble ones (D, A, E, K)
Symptoms of Vitamin A deficiency:
Night blindness, epithelial issues, xerophthalmia (conjunctival dryness)
T/F
All B vitamins are related
False - they’re from different things & do different things
Where is Vitamin B1 found?
Fortified cereals & meat
Where is Vitamin B2 found?
Cereals, nuts, milk, eggs, green leafy veg, meat
Where is Vitamin B6 found?
Beans, legumes, nuts, eggs, meat, cereals
Where is Vitamin B9 found?
Beans, legumes, citrus, whole grains, dark leafy veg, meat
Symptoms of Vitamin B1 deficiency
Beriberi
Symptoms of Vitamin B2 deficiency
Mouth sores, ocular lesions
Symptoms of Vitamin B6 deficiency
Skin disorders, muscle weakness
Symptoms of Vitamin B9 deficiency
Anemia, diarrhea
Vitamin B1 is also called
Thiamine
Vitamin B2 is also called
Riboflavin
Vitamin B3 is also called
Niacin
Vitamin B5 is also called
Pantothenic acid
Vitamin B6 is also called
Pyridoxine
Vitamin B7 is also called
Biotin
Vitamin B9 is also called
Folic acid
Vitamin B12 is also called
Cobalamin
Vitamin C is also called
Ascorbic acid
Humans use Vitamin C for
Tissue growth & repair
T/F
Vitamin C is an antioxidant
True
Where is Vitamin C found?
Citrus, peppers, some fruits & potatoes
Scurvy is
Vitamin C deficiency
T/F
The body cannot make Vitamin D
False - can be made when exposed to the sun
Where to get Vitamin D?
Cheese, butter/margarine, fortified milk/cereals, fish, through the skin when exposed to sun
What does a Vitamin D deficiency cause?
Rickets & osteoporosis
What does Vitamin D do?
Help absorb calcium, nerve/muscle/immune system functioning
T/F
Vitamin E is an antioxidant
True
What does Vitamin E affect?
Immune system & metabolic processes
Where can you get Vitamin E?
Corn, nuts, olives, green leafy veg, veg oils, wheat germ
T/F
Vitamin E deficiency is fatal
False? - we don’t know what it causes
Vitamin K deficiency causes:
Poor blood clotting
Where can you get Vitamin K?
Green leafy veg, cereals
What is Vitamin K used for?
Blood clotting, protein production
What are the major minerals?
Ca, P, K, Na, Mn
Diet may prevent:
a) cancer
b) diabetes type 2
c) dementia/Alzheimer’s
d) all of the above
D
T/F
Protein is the most important dietary component
False - you need a balance of carbs, protein, and fats as well as vitamins & minerals
The best way to eat a healthy diet is to
Eat a variety of foods in moderation and exercise
Which of the following sugars is a disaccharide? A) Fructose B) Glucose C) Maltose D) Sexose E) Galactose
C
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
C
