Nutrition

Question 1

What is Nutrition?

Answer 1

Relationship between physiological function & elements of food

Question 2

What are Essential Nutrients (3)

Answer 2

Macronutrients, Micronutrients, & Water

Question 3

What are the Six Classes of Essential Nutrients

Answer 3

Proteins, Carbs, Fats, Vitamins, Minerals, Water

Question 4

What is the function of proteins & name some sources?

Answer 4

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

Question 5

What is the function of Carbs & name some sources?

Answer 5

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

Question 6

What is the function of fats & name some sources?

Answer 6

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

Question 7

What is the function of vitamins & name some sources?

Answer 7

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

Question 8

What is the function of Minerals & name some sources?

Answer 8

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

Question 9

What is the function of water & name some sources?

Answer 9

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

Question 10

Calories?

Answer 10

• 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

Question 11

Calories in?

Answer 11

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

Question 12

Calories out?

Answer 12

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

Question 13

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

Answer 13

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

Question 14

Complete vs. Incomplete (Protein)?

Answer 14

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

Question 15

Carbohydrates? DRI?

Answer 15

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

Question 16

Fat? Essential & Stored Fats? DRI?

Answer 16

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

Question 17

Saturated fatty acids?

Answer 17

Solid at room temperature, Animal products

Question 18

Mono- & polyunsaturated fatty acids?

Answer 18

Liquid at room temperature, Plant sources

Question 19

What are the 2 exceptions for fats?

Answer 19

Hydrogenation: mixture
Fish: polyunsaturated fats

Question 20

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

Answer 20

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

Question 21

Antioxidants?

Answer 21

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

Question 22

Vitamin C? Sources?

Answer 22

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

Question 23

Vitamin D? Sources?

Answer 23

• 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:

Question 24

Vitamin E? Sources?

Answer 24

• Stabilize cell membranes
• Regulation of oxidation reactions
• Sources:

Question 25

Minerals?

Answer 25

* Regulate body functions, aid tissue growth & maintenance, help release energy * Major vs. Trace

Question 26

Sodium?

Answer 26

``` •Fluid balance •Relaxes muscles •Recommended intake: ___mg/day •Sources: •Result of excess: o High blood pressure ```

Question 27

Calcium? Recommended Intake?

Answer 27

* 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

Question 28

Iron? DRI?

Answer 28

``` •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 ```

Question 29

Potassium? Sources?

Answer 29

* Fluid balance * Nerve impulses * Muscle activity * Sources:

Question 30

Water? DRI?

Answer 30

``` •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 ```