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HE ED 110 > Nutrition > Flashcards

Nutrition Flashcards

1
Q

What is Nutrition?

A

Relationship between physiological function & elements of food

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2
Q

What are Essential Nutrients (3)

A

Macronutrients, Micronutrients, & Water

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3
Q

What are the Six Classes of Essential Nutrients

A

Proteins, Carbs, Fats, Vitamins, Minerals, Water

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4
Q

What is the function of proteins & name some sources?

A

Function - Form important parts of muscles, bone, enzymes, some hormone, and cell membranes. Repair tissue, regulate water and acid balance, help in growth, supply energy.
Sources - meat, fish, poultry, eggs, milk products, legumes, nuts

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5
Q

What is the function of Carbs & name some sources?

A

Function - supply energy to cells in brain, nervous system and blood. Supply energy to muscles during exercise
Sources - Grains, fruits and veggies

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6
Q

What is the function of fats & name some sources?

A

supply energy, insulate, support, and cushion organs. provide medium for absorption or fat-soluble vitamins
Sources - animal foods, grains nuts, seeds, fish, veggies.

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7
Q

What is the function of vitamins & name some sources?

A

Function - promote specific chemical reactions within cells
Can act as antioxidants
Sources - fruits, veggies, grains, meat, and diary

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8
Q

What is the function of Minerals & name some sources?

A

Function - Help regulate body function, aid in growth and maintenance of body tissues, act as catalyst for release of energy
Sources - most food groups

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9
Q

What is the function of water & name some sources?

A

Function - approx 60% of out body weight. provides medium for Chemical reactions, transports chemicals, regulates temperature, removes waste products.
Sources - Fruits, veggies, liquids

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10
Q

Calories?

A
  • A unit of measure that indicates the amount of energy obtained from a particular food
  • 1 kilocalorie (kcal) = 1000 calories – 1 kilocalorie = 1 Calorie
  • Average person needs: – 2000 calories
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11
Q

Calories in?

A
  • Fat = 9 cal/g
  • Protein = 4 cal/g
  • Carbohydrate = 4 cal/g • Alcohol = 7 cal/g
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12
Q

Calories out?

A
  • Basal Metabolic Rate (65-70%)
  • Digestion (10%)
  • Movement by Physical Activity (20-30%)
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13
Q

What is the daily recommended intake (DRI) of proteins?

A

Daily recommend intake (DRI): – 10-35%
o Average person: 0.8g/kg BW
o Active person: 1.2g/kg BW
o Very active person: 1.7g/kg BW

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14
Q

Complete vs. Incomplete (Protein)?

A

Complete
 Contains all 9 amino acids
Incomplete
 Do not contain all 9 amino acids

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15
Q

Carbohydrates? DRI?

A 
Supplies our bodies with energy
Breaks down into simple sugar (glucose) 
Stored as glycogen 
DRI
o	45-65%
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16
Q

Fat? Essential & Stored Fats? DRI?

A

Essential fats: nervous system, hormonal function (Linoleic & Alpha-Linoleic acid)
Stored fats: insulation, support and cushion organs, regulate function (blood pressure, cholesterol)
DRI
o 20-35%
o Limit unhealthy fats
Absorb fat soluble vitamins
Major fuel during rest and light activity

17
Q

Saturated fatty acids?

A

Solid at room temperature, Animal products

18
Q

Mono- & polyunsaturated fatty acids?

A

Liquid at room temperature, Plant sources

19
Q

What are the 2 exceptions for fats?

A

Hydrogenation: mixture
Fish: polyunsaturated fats

20
Q

What is cholesterol? Low-density lipoprotein (LDL)? High-density lipoprotein (LDL)?

A 
Waxy substance found in the blood and cells 
•Low-density lipoprotein (LDL) 
o	Saturated & and trans fatty acids 
•High-density lipoprotein (HDL) 
o	Monounsaturated fatty acids 
•	Causes Heart Disease
21
Q

Antioxidants?

A

Phytochemicals: help prevent chronic disease
Lessen the breakdown of food or body constituents by free radicals
Protect cells

22
Q

Vitamin C? Sources?

A

Collagen synthesis, Boosts immune function , Aids in iron absorptions
Sources:

23
Q

Vitamin D? Sources?

A
  • Mineralization of bones and teeth
  • May reduce the risk of certain cancers and immune-related diseases
  • Can be produced by the body
  • Is Vitamin D related to depression?
  • Sources:
24
Q

Vitamin E? Sources?

A
  • Stabilize cell membranes
  • Regulation of oxidation reactions
  • Sources:
25
Q

Minerals?

A
  • Regulate body functions, aid tissue growth & maintenance, help release energy
  • Major vs. Trace
26
Q

Sodium?

A 
•Fluid balance 
•Relaxes muscles 
•Recommended intake: \_\_\_mg/day 
•Sources: 
•Result of excess:
o	High blood pressure
27
Q

Calcium? Recommended Intake?

A
  • Component of bones and teeth
  • Nerve transmissions
  • Blood clotting
  • Vitamin D helps increase absorption
  • Recommend intake for adults 19-50: 1000mg
  • Sources:
  • Deficiency can lead to osteoporosis
28
Q

Iron? DRI?

A 
•Aids in transportation of oxygen 
•Energy formation 
•Heme iron – Animal sources 
•Non-heme iron – plant sources 
•Recommended intake: 
o	Men:8mg/da
o	Women:18mg/day 
•Sources: 
•Anemia: deficiency
29
Q

Potassium? Sources?

A
  • Fluid balance
  • Nerve impulses
  • Muscle activity
  • Sources:
30
Q

Water? DRI?

A 
•50-60% of total body weight
•Sources: all consumed fluids & food 
•DRI
o	Men 3.7 litres/day
o	Women 2.7 liters/day 
•Dehydration: thirst is not a reliable measure

HE ED 110 (8 decks)

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