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SBI3U > Nutrition > Flashcards

Nutrition Flashcards

1
Q

role of food

A

energy, growth, repair and reproduction

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2
Q

2 main groups of nutrients

A

macronutrients and micronutrients

diets need to contain both

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3
Q

macronutrients

A

carbs, fats, proteins
body requires a lot
used for energy, reproduction, growth and repair

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4
Q

micronutrients

A

vitamins and minerals
only needed in small amounts
most foods contain both vitamins and minerals

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5
Q

diet

A

improper diet can lead to illness
healthy diet is sometimes overlooked by society
small change can have major impact on health
affects body health and overall health and wellbeing

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6
Q

anemia

A

lack of iron

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7
Q

scurvy

A

deficiency of vitamin c

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8
Q

growth

A

natural increase in size
replacement of worn skin
healing of wounds

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9
Q

energy

A

powers vital processes

fuel must come from food

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10
Q

Canada’s food guide

A 
3 groups: 
1. fruits and veggies
2. grains
3. protein (milk and meat)
consumption of food and type of food needed depends on the individual
not everyone agrees with food guide
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11
Q

carbohydrates

A 
macronutrient
supply body with energy
found mainly in plant foods
animal products its found in: milk and milk products
two groups: simple and complex carbs
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12
Q

simple carbs

A

simple sugars/monosaccharides
fructose, sucrose, lactose and many other sugars
found in a lot of fruit
doesn’t have to be digested to be absorbed

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13
Q

complex carbs

A

sugars that are strung together- foundation sugars
stronger and more comlex sugars
fibre and starches
found in veggies, whole grains, peas, pasta, potatoes and beans

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14
Q

blood glucose

A

carbs are main source of energy
a lot of fuel for cells
only source of energy for brain and RBCs

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15
Q

Fibre

A

exception
cannot be digested
simple and complex carbs are made into glucose

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16
Q

Glucose from fibre

A

2 outcomes

  1. used directly to provide energy for body
  2. excess calories can be stored in liver or muscles as glycogen or in body fat
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17
Q

choosing foods

A

unrefined and refined foods

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18
Q

refined foods

A

don’t have enough vitamins and minerals for the body
contains a lot of simple sugars and high in fat
excess consumption over a long time can lead to disorders like diabetes and hypoglycemia

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19
Q

cellulose

A

carb
found in plant cell walls
can’t be used by bodies
passes through digestive system acting as roughage until becoming part of feces

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20
Q

fats

A 
not always bad
source of energy and way to store it
important in running body
makes skin and body oils
forms hormones that regulate the body
insulates and pads internal organs
carries fat soluble vitamins through body
repair damaged tissue
release a lot of energy when burned
essential in brain development of infants and children
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21
Q

importance of fat for infants and children

A

plays essential role in brain development

after 2 years old, much less fat is needed- less than average diet

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22
Q

excess fat

A

obesity, high blood pressure, coronary heart disease, colon cancer and many other disrders

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23
Q

building blocks of fats

A

glycerol and 3 fatty acids: saturated, polyunsaturated and monosaturated
classifications based on number of atoms in chemical structure of molecule

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24
Q

saturated fatty acids

A

mainly in animal products and dairy products
vegetable products: coconut oil, palm kernel oil, vegetable shortening
liver uses saturated fatty acids to create cholesterol
total intake should be less than 10% of daily caloric intake

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25
Q

excessive intake of cholesterol

A

raise blood cholesterol level- especially low density lipoproteins (LOL)

26
Q

polyunsaturated fatty acids

A

mainly in corn, soy bean, safflower and sunflower oils as well as some fish oils
lower blood cholesterol and high density lipoproteins (HDL)
shouldn’t exceed 10% of daily caloric intake

27
Q

low density lipoproteins

A

“bad” cholesterol

28
Q

high density lipoproteins

A

“good” cholesterol

29
Q

monosaturated fatty acids

A

mainly in vegetable and nut oils
lower LDL levels without affecting HDL levels (very slight)
keep between 10 and 15 percent of daily caloric intake

30
Q

fatty acids

A

most foods contain all three where one is more present than the others

31
Q

trans-fatty acids

A

trans fat
affect blood cholesterol levels
created when polyunsaturated oils are hydrogenated
can raise LDL levels like saturated fats and lower HDL levels

32
Q

hydrogenation

A

process used to harden liquid veggie oil into solid foods like margarine

33
Q

omega 3 and fish oil

A

some argue is essential to being healthy

body cannot produce it

34
Q

protein

A

growth and development
provide energy
make hormones, antibodies, enzymes and tissue
part of body’s building material
broken down into amino acids during digestion

35
Q

amino acids

A

base of all proteins
some aren’t essential
body cannot make them
needs a variety to make protein

36
Q

chronic insufficient amount of amino acids

A

body suffers because it stops making proteins

37
Q

two types of proteins needed by body

A

complete proteins and incomplete proteins

38
Q

complete proteins

A

large amount of essential amino acids

meat, fish, poultry, cheese, eggs and milk

39
Q

incomplete proteins

A

some essential amino acids

grains, legumes, leafy green vegetables

40
Q

why are humans omnivores

A

can produce some amino acids but also need to take in other protein to get all the amino acids they need

41
Q

combining incomplete proteins

A

create a complete protein

combination of grains, nuts, legumes and variety of mixed vegetables=complete protein

42
Q

soybean products

A

complete proteins

43
Q

yogurt

A

animal derived complete protein
made from milk curdled by bacteria
contains Lactobacillus acidophilus
vitamin a, d and b complex

44
Q

micronutrients

A

vitamins and minerals

can get all you need from food but many don’t and need to take supplements

45
Q

vitamins

A

essential to body

convert micronutrients in food into energy and tissue

46
Q

antioxidants

A

in some vitamins
chemicals that help protect the body’s cells
stop free radicals from reacting with other molecules

47
Q

free radicals

A

oxidized
how some molecules in the body exist
react easily with other molecules in the body causing harm to cells
part of normal body chemistry

48
Q

two categories of vitamins

A

depends on what liquid they dissolve in

fat-soluble and water-soluble

49
Q

fat-soluble vitamins

A

A, D, E, and K
dissolves in fats and oils
attached to body chemicals made up of fat or lipid and carried around blood stream

50
Q

high levels of vitamin A and D

A

build up to toxic levels

usually from supplements

51
Q

toxicity and vitamins E and K

A

not linked

52
Q

water-soluble vitamins

A

dissolve in H2O and mix with blood
body holds small amounts and secretes them through urine
vitamin C and B complex
need regular intake
large doses can be dangerous
more easily destroyed in food processing and storing than fat-solube

53
Q

B complex

A 
thiamin (B1)
riboflavin (B2)
niacin
vitamin B6
folic acid
vitamin B12
biotin
pantothenic acid
54
Q

large doses of vitamin C

A

taxes kidneys causing kidney stones and diarrhea

55
Q

minerals

A

can’t be destroyed in food handling process

56
Q

2 main categories of minerals

A

major minerals and trace minerals

57
Q

major minerals

A

calcium, phosphorous, magnesium, potassium, sodium

need more than 250 mg/day

58
Q

trace minerals

A

chromium, copper, flouride, iodine, iron, manganese, molybdenum, selenium, zinc

59
Q

carotenoids

A

bright pigments in fruits and veggies
thought to be strong antioxidants
protect against cardiovascular disease, some cancers and eye conditions

60
Q

beta carotene

A

converted into vitamin A in body

61
Q

carotenoids that have been studied

A

alpha carotenoid
beta carotenoid- cryptoxanthin
lutein
lycopene

SBI3U (37 decks)

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