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Anatomy > Nutrition > Flashcards

Nutrition Flashcards

1
Q

Why is it important for an esthetician to have an understanding of nutrition?

A
  • Having a strong healthy body is important to the health of your practice and your practice is related to your clients wellness in many ways.
  • Having the proper nutrients for our body in order to maintain optimum energy levels throughout the day
  • Clients benefit and value you more with the information suggestions and referrals that you can make based on having a basic understanding of nutrients.
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2
Q

What are the various factors nutrition requirements depend on?

A
  • Age
  • Sex
  • Weight
  • Physical activity
  • Body type
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3
Q

What are some things we should try to reduce?

A
  • Calories
  • Saturated and trans fats
  • Cholesterol
  • Sugars
  • Salts
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4
Q

What kind of foods should we choose?

A
  • Choose foods that are high in nutrients and lower in calories
  • Choose natural whole food and avoid processed refined foods
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5
Q

What affects women who are pregnant or breast feeding?

A

Nutritional requirements

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6
Q

What do diseases or medications that affect the ability to digest or absorb food interrupt?

A

The normal process of nutrients reaching the blood stream and consequently the cells.

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7
Q

What does healthy skin begin with?

A

Diet and water intake

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8
Q

What do healthy dietary choices help regulate?

A
  • Hydration (keeping a healthy level of water in the body)
  • Oil production
  • Cell function
  • Vitamins and minerals are also necessary for a balanced diet
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9
Q

What do poor dietary choices result in?

A
  • Skin disorders
  • Fatigue
  • Stress
  • Depression
  • Some diseases (inflammation)
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10
Q

What are the macronutrients?

A
  1. Proteins
  2. Carbohydrates
  3. Fats
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11
Q

What are some complete protein sources?

A
  • Meat
  • Fish
  • Poultry
  • Eggs
  • Dairy
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12
Q

What are some alternative protein sources?

A
  • Quinoa
  • Chia seeds
  • Hemp hearts
  • Tofu
  • Nuts
  • Grains
  • Beans
  • Paneer
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13
Q

What are proteins?

A

Chains of amino acids molecules that are used by every cell in the body to make other usable proteins

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14
Q

How many naturally occurring amino acids are there?

A

over 100

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15
Q

What are the proteins of all plants and animals made from?

A

20 common amino acids

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16
Q

What are non essential amino acids?

A
  • There are 11 non essential amino acids

- They can be synthesized by the body

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17
Q

What are the essential amino acids?

A
  • There are 9 essential amino acids

- We cannot produce them so need them in our diets.

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18
Q

What are proteins used in?

A
  • The duplication of DNA

- An important macronutrient used by the body for building, repairing and maintaining tissues

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19
Q

What are proteins needed to make?

A
  • Muscle tissue
  • Blood
  • Enzymes
  • Keratin - present in skin, nails & hair
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20
Q

What does the immune system use protein for?

A

To make antibodies

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21
Q

Why does the body need good quality protein at each meal?

A

The body does not store protein like it does carbohydrates and fats, so the body needs a good quantity at each meal for optimum health and cellular repair.

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22
Q

What happens without adequate protein?

A
  • Our bodies go into accelerated aging mode.

- Cellular repair will be incomplete and also much slower

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23
Q

What are complementary proteins?

A

Combinations of two incomplete proteins (combined they provide all the essential amino acids to make a complete protein).

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24
Q

What are some examples of complementary proteins?

A
  • beans and brown rice
  • peanut butter and whole grain bread
  • hummus and whole wheat pitas
  • tofu or tempeh and brown rice or quinoa
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25
Q

What are the three types of carbohydrate sources?

A
  1. Simple starchy carbohydrates
  2. Complex starchy carbohydrates
  3. Complex fibrous carbohydrates
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26
Q

What are carbohydrates?

A

Carbohydrates are molecules that contain single (mono), double (di) or multiple (poly) sugar molecules called saccharides. They range from single to complex.

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27
Q

What are carbohydrates the body’s main source of?

A

Body’s main fuel source.

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28
Q

What do the brain and nervous system need a constant supply of in order to function optimally?

A

Glucose (one of the most important carbs)

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29
Q

What do muscles store and why?

A

Muscles use and store glucose to provide the main fuel during physical activity

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30
Q

Where is glucose stored and what is it stored as?

A

Glucose is stored in the muscles and liver as glycogen or animal starch then broken down when muscles are used to provide energy.

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31
Q

What are mucopolysaccharides?

A

Carbohydrate lipid complexes that are good water binders. These are present in the dermis as glycosaminoglycans (gags), a water binding substance between the fibres of the dermis.

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32
Q

Explain blood glucose regulation.

A
  • Rising blood glucose, shortly after you eat a carb meal stimulated the pancreas to secrete the hormone insulin into the blood.
  • Target cells for insulin take up glucose from the blood decreasing the blood glucose level.
  • When blood glucose levels fall too low the pancreas secretes the hormone glucagon. Glucagon causes the breakdown of glycogen into glucose to be released into the blood, raising blood glucose.
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33
Q

What are the three types of fatty acids?

A
  1. Saturated fats
  2. Monounsaturated fats (moofa)
  3. Polyunsaturated fats (poofa)
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34
Q

What are saturated fats?

A
  • These fats are most often solid at room temperature.
  • Foods like butter, palm and coconut oils, cheese, red meats have high amounts of saturated fats
  • Too much in your diet can lead to heart disease and other health problems.
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35
Q

What are monounsaturated fats?

A

Typically liquid at room temperature but start to solidify when chilled. - Olive oil or canola oil.

36
Q

What are polyunsaturated fats?

A
  • Usually liquid at room temperature

- Found mostly in fatty fish, plant based oils, seeds and nuts.

37
Q

What happens to fats during digestion?

A

The body breaks down fats into fatty acids which can then be absorbed into the blood.

38
Q

True or false. Fats are used for energy just as much as carbohydrates?

A

False - they are used for energy but not as much as carbohydrates.

39
Q

What do fats help with?

A
  • Help a person to absorb essential nutrients, minerals, and vitamins that they need for all of the organs and systems to function optimally.
  • Helps the body maintain a normal body temperature
  • Insulated our body and protects vital organs
  • Also acts as messengers, helping proteins do their jobs.
  • Helps body stockpile certain nutrients.
40
Q

What do healthy fats contribute to?

A
  • Optimizing cell membranes in the body and in the brain.
  • Towards the growth and health of nails, skin and hair.
  • Towards hormone production (assist in absorption of fat soluble vitamins A D E & K)
41
Q

What are 3 types of fat?

A
  • Triglycerides
  • Cholesterol
  • Other essential fatty acids
42
Q

What are trans fats?

A

Trans fats are an altered fat occurring in margarines and manufactured cooking oils as a result of the hydrogenation process. Consumption of these fats is thought to increase the risk of atherosclerosis.

43
Q

Summarize essential fatty acids.

A
  • The body cannot produce EFA’a on its own (they are extracted from the food we eat)
  • EFA’s protect our bodies against disease and help hormone production.
44
Q

What do omega 3 fatty acids (alpha linolenic acids) help with?

A

Help skin retain moisture, regulates oil production, helps regulate inflammation and maintain elasticity.

45
Q

What are some sources of omega 3 EFA’s?

A
  • Salmon
  • Flax
  • Walnuts
46
Q

True or false. Human’s can make their own omega 3 & 6 so they don’t need to obtain them through diet?

A

False - they must be obtained through diet as we cannot manufacture our own.

47
Q

What do omega 6 fatty acids (linoleum acids) help with?

A

A polyunsaturated omega 6 fatty acid is important for making hormones and maintaining the lipid barrier of the skin.

48
Q

What are some omega 6 EFA sources?

A
  • Safflower
  • Corn
  • Soya bean
49
Q

What are enzymes?

A

Biological catalysts made of protein and vitamins.

50
Q

What do enzymes break down?

A

Complex food molecules into smaller molecules to utilize the energy extracted from food.

51
Q

What do enzymes bring about?

A

Bring about reactions or speed up reactions in the body.

52
Q

What are micronutrients?

A

Essential trace vitamins and minerals that we need for proper body functions including copper, iodine, zinc and selenium.

  1. Vitamins
  2. Minerals
53
Q

What are the 2 categories of vitamins?

A
  1. Fat soluble - (vitamins A, D, E, & K)

2. Water soluble - (Vitamins B & C)

54
Q

What are fat soluble vitamins?

A

The body stores them in the liver and fat tissue. It is usually present in fats within foods.

55
Q

What are water soluble vitamins?

A

They do not stay in the body so a regular supply is necessary. They benefit the inside of cells.

56
Q

What is vitamin D known as?

A

The sunshine vitamin (the skin synthesizes vitamin D from cholesterol when exposed to sunlight)

57
Q

What does vitamin D help with?

A
  • Helps the body properly absorb and use calcium

- Helps with healing of skin.

58
Q

What is vitamin C and what is it important for?

A
  • An antioxidant
  • Important for repair of the skin and tissue
  • Helps with the aging process (promotes collagen production in dermal tissues)
59
Q

What are minerals in our diet needed for and important for?

A
  • Minerals in our diet are needed for a variety of bodily functions.
  • Important for building strong bones and teeth, blood, skin, hair, nerve function and muscle.
60
Q

What are minerals for?

A

Metabolic processes such as those that turn the food we eat into energy.

61
Q

What does calcium help with and help prevent?

A
  • Helps form and maintain teeth and bones.

- Prevents osteoporosis.

62
Q

What is magnesium important for?

A
  • Important for many systems in the body, especially muscles and nerves.
63
Q

What is phosphorus important for?

A
  • Important for kidneys, bones, muscles, and blood vessels, as well as each cell in your body.
64
Q

What does potassium help with?

A
  • Helps with energy use, water balance and muscle movement.

- Helps with blood pressure.

65
Q

What does sodium help with?

A
  • Helps with energy use, water balance and muscle movement.

- Helps with blood.

66
Q

What is iron important for and needed for?

A
  • An important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body.
  • Needed for immunity against infections such as bacteria and viruses.
67
Q

What does iodine help with?

A
  • Helps to make thyroid hormones.
68
Q

Why is zinc important?

A
  • Supports your immune system
  • Helps the production of collagen development
  • Essential for wound healing
69
Q

Why is chromium important?

A
  • Helps with energy and glucose metabolism

- Regulates insulin which helps normalize blood sugar levels.

70
Q

What is copper important for?

A
  • Important for the production of red blood cells, bone, connective tissue, cells and elastin.
  • Helps the immune system and healing.
71
Q

What is fluoride good for?

A
  • Good for healthy teeth and bones.
72
Q

What is selenium helpful for?

A
  • Antioxidant - helps protect cells from damage.

- Used for elasticity

73
Q

What is manganese helpful for?

A
  • Important for protein and fat metabolism

- Supports the immune system, energy production and bone growth.

74
Q

What does water help with?

A
  • Water is needed to live
  • Our skin and body rely on water
  • Pure water is essential to keeping the skin and body healthy
  • Water sustains cell health
  • Helps eliminate toxins and waste
  • Helps regulate body temperature
  • Helps aid in proper digestion
75
Q

What does a persons water intake depend on?

A

Varies from person to person and is dependent on body weight and physical activity.

76
Q

What are some things we should do to practice self care?

A
  • Eat a balanced healthy diet on a regular basis
  • Reduce inflammation (minimize sugar/processed food)
  • Prepare food in a healthy manner
  • Move your body (exercise 3x a week for 30 minutes)
  • Hydrate throughout the day
  • Drink green tea
  • Be mindful to maintain a healthy lifestyle
  • Practice proper sleep hygiene.
77
Q

What are probiotics?

A

Live beneficial microorganisms/bacteria, that are the same or similar to human intestinal flora.

78
Q

True or false. There is both good and bad bacteria in the intestines?

A

True

79
Q

What can having too much bad bacteria put the gut into a state of?

A

Dysbiosis (imbalance)

80
Q

What are some causes or contributing factors to an imbalance in the intestines?

A
  • Poor dietary habits
  • Stress
  • Overconsumption of alcohol
  • Antibiotics and other medications
  • Poor dental hygiene
  • Lack of exercise
  • Cigarette smoking
  • Aging
  • Antacids
81
Q

What can intestinal dysbiosis contribute to?

A
  • Skin issues
  • IBS
  • Helicobacter pylori
  • Colitis
  • Crohns
  • Celiac
  • Obesity
  • Hormone imbalances
  • UTI’s
  • Asthma
  • Immune system issues
  • Mood issues
  • Candida overgrowth
  • Diarrhea/constipation
  • Allergies/sensitivities
  • Certain cancers
82
Q

Where do probiotics exist?

A
  • Intestine/gut
  • Foods
  • Supplements
83
Q

What do probiotics help with?

A
  • Strengthening mucosal lining barrier
  • Synthesizing some vitamins (B & K)
  • Helps to control body inflammation
  • Regulates bowel and absorption of nutrients
84
Q

What are prebiotics?

A

Non digestable fibre

  • Fermented in colon and helps feed good bacteria
  • Sources are onions, asparagus, dandelion greens, apple skin etc.
85
Q

What are some food sources of probiotic bacteria?

A
  • Organic unsweetened yogurt
  • Some soft cheeses
  • Kimchi
  • Kombucha
  • Natto
  • Sauerkraut
  • Pickles
  • Miso
  • Tempeh
  • Kefir

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