Nutrition Flashcards by Leanne Mar

what is metabolism?

the sum of chemical reaction that occur within each cell of a living organism

provides energy

synthesizes new organic material

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what are the 2 types of metabolism?

anabolism

smaller molecules to larger molecules

catabolism

needs energy

larger molecules to smaller molecules

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how is homeostasis maintained with nutrition?

matching energy intake against exergy expenditure

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what are the 6 essential nutritional factors?

1) water
2) protein
3) carbohydrates
4) fats
5) vitamins
6) minerals

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what is a calorie?

a unit of measurement for energy that is produced in your body when eating/drinking

AKA energy that fuels our body

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what is a small calorie?

the approximate amount of energy needed to raise the temperature of one gram of water by 1 degree

symbol = cal

1 gram = 1 cal

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what is a large calorie/ kilocalorie?

the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius

1 gram of water = 1Kcal / 1000 small cals

symbol: Kcal / Cal

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how is energy stored in the human body?

glycogen (4.2 Kcal/g) - 1% = 1 day value in starvation

Lipids (9.5 Cal/g) – 77% (2 months value, depending)

Proteins (4.3 Cal/g) – 22% (extensive catabolism is fatal, not going to survive)

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what is the body’s main source of energy and an example?

carbohydrates

ex: bread, fruit, pasta

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what are the 2 types fo carbohydrates?

1) simple - sweet (honey, sugar)

quick energy

2) complex - savoury (bread, pasta, oatmeal)

long lasting energy

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what is fibre?

the plant material that doesn’t break down when you digest food

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what are some food sources and functions for fibre?

oatmeal, whole grains, legumes

functions:

Aids in digestion

May reduce the risk of developing some diseases

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what are The most concentrated form of food energy (calories) and what are some food sources?

fats

butter, cheese, milk

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what are the functions of fats?

Required to carry “fat-soluble” vitamins throughout the body

Provide substances needed for growth and healthy skin

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what are some food sources and functiond of protein?

meat, eggs, legumes

functions:

Help to build, maintain, and repair body tissues

20 amino acids

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what can provide all 8 essential amino acids?

corn and beans together

what are the functions of water?

carries nutrients to all the cells

Regulates body temperature

Dissolves vitamins, minerals, amino acids and other nutrients

lubricates joints

60% by volume of the food we eat

what is the importance of vitamins?

necessary for normal enzyme activity

helps aid to fit the enzymes in perfectly with the active site (coenzyme factor)

what are the differences of macronutrients vs micronutrients?

macronutrients:

water

carbs

protein

fats

need larger amounts

micronutrients:

vitamins

minerals

need smaller amounts

what are vitamins?

organic substances that are essential for the proper functioning of the body

what doea RDA stand for ?

recommended dietary allowance

the minimum quantity of a recommended food item that should be ingested on a daily basis to maintain health

varies person to person

what are the 2 classifications of vitamins?

water soluble

fat soluble

what comprises of the water soluble vitamins?

B vitamin complex

Vitamin C

not stored

what comprises of fat soluble vitamins?

vitamin A, D, E and K

stored in liver if excess

what are the functions, source, and deficiency of vitamin A?

function: maintains general health of epithelial cells helps with photoreceptor pigments Source: yellow/ green vegetables Deficiency: night blindness due to no vitamin A for rods

what are the functions, source, and deficiency for Vitamin d?

function: calcium absorption bone, tooth development source: UV irradation of skin, fortified milk deficiency: rickets (improper bone formation) in children demineralization of bones/teeth

what are the functions and deficiency for vitamin A?

function: protect cell membranes deficiency: anemia

what are the functions and deficiency for vitamin K?

function: blood clotting deficiency: easy bruising delayed clotting times

what are the functions, source, and deficiency of vitamin c?

function: formation of connective tissues source: citrus fruits deficiency: scurvy (gums bleed/ gets loose) pirates have them

what are the functions and deficiency for vitamin B group?

function: acts as a coenzyme source: meat, cereal, vegetables deficiency: B12 - not found in veggies, needed for absorption Riboflavin (lack of B2)

what are the 7 macrominerals?

1) calcium 2) phosphorus 3) magnesium 4) sodium 5) potassium 6) chloride 7) sulfur

what are macrominerals?

minerals in the body needed in larger amounts \> 200mg needed

what are the functions of sodium and where is it generally located?

location: outside the cell functions: maintain right fluid balance nerve impulses contraction/relaxtion in muscles

what is food source, deficiency and functions of calcium and phosphorus?

food source: dairy products functions: helps build and maintain bones and teeth helps heart, muscles, and nerves work properly deficiency: osteoporosis

what is a food source, locaton, and function of chlorine?

food source: table salt function: acid base and water balance stomach HCI production location: outside of cell (negative charged ion)