Nutrition Flashcards
role of food
energy, growth, repair and reproduction
2 main groups of nutrients
macronutrients and micronutrients
diets need to contain both
macronutrients
carbs, fats, proteins
body requires a lot
used for energy, reproduction, growth and repair
micronutrients
vitamins and minerals
only needed in small amounts
most foods contain both vitamins and minerals
diet
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
anemia
lack of iron
scurvy
deficiency of vitamin c
growth
natural increase in size
replacement of worn skin
healing of wounds
energy
powers vital processes
fuel must come from food
Canada’s food guide
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
carbohydrates
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
simple carbs
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
complex carbs
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
blood glucose
carbs are main source of energy
a lot of fuel for cells
only source of energy for brain and RBCs
Fibre
exception
cannot be digested
simple and complex carbs are made into glucose
Glucose from fibre
2 outcomes
- used directly to provide energy for body
- excess calories can be stored in liver or muscles as glycogen or in body fat
choosing foods
unrefined and refined foods
refined foods
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
cellulose
carb
found in plant cell walls
can’t be used by bodies
passes through digestive system acting as roughage until becoming part of feces
fats
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
importance of fat for infants and children
plays essential role in brain development
after 2 years old, much less fat is needed- less than average diet
excess fat
obesity, high blood pressure, coronary heart disease, colon cancer and many other disrders
building blocks of fats
glycerol and 3 fatty acids: saturated, polyunsaturated and monosaturated
classifications based on number of atoms in chemical structure of molecule
saturated fatty acids
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
excessive intake of cholesterol
raise blood cholesterol level- especially low density lipoproteins (LOL)
polyunsaturated fatty acids
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
low density lipoproteins
“bad” cholesterol
high density lipoproteins
“good” cholesterol
monosaturated fatty acids
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
fatty acids
most foods contain all three where one is more present than the others
trans-fatty acids
trans fat
affect blood cholesterol levels
created when polyunsaturated oils are hydrogenated
can raise LDL levels like saturated fats and lower HDL levels
hydrogenation
process used to harden liquid veggie oil into solid foods like margarine
omega 3 and fish oil
some argue is essential to being healthy
body cannot produce it
protein
growth and development
provide energy
make hormones, antibodies, enzymes and tissue
part of body’s building material
broken down into amino acids during digestion
amino acids
base of all proteins
some aren’t essential
body cannot make them
needs a variety to make protein
chronic insufficient amount of amino acids
body suffers because it stops making proteins
two types of proteins needed by body
complete proteins and incomplete proteins
complete proteins
large amount of essential amino acids
meat, fish, poultry, cheese, eggs and milk
incomplete proteins
some essential amino acids
grains, legumes, leafy green vegetables
why are humans omnivores
can produce some amino acids but also need to take in other protein to get all the amino acids they need
combining incomplete proteins
create a complete protein
combination of grains, nuts, legumes and variety of mixed vegetables=complete protein
soybean products
complete proteins
yogurt
animal derived complete protein
made from milk curdled by bacteria
contains Lactobacillus acidophilus
vitamin a, d and b complex
micronutrients
vitamins and minerals
can get all you need from food but many don’t and need to take supplements
vitamins
essential to body
convert micronutrients in food into energy and tissue
antioxidants
in some vitamins
chemicals that help protect the body’s cells
stop free radicals from reacting with other molecules
free radicals
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
two categories of vitamins
depends on what liquid they dissolve in
fat-soluble and water-soluble
fat-soluble vitamins
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
high levels of vitamin A and D
build up to toxic levels
usually from supplements
toxicity and vitamins E and K
not linked
water-soluble vitamins
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
B complex
thiamin (B1) riboflavin (B2) niacin vitamin B6 folic acid vitamin B12 biotin pantothenic acid
large doses of vitamin C
taxes kidneys causing kidney stones and diarrhea
minerals
can’t be destroyed in food handling process
2 main categories of minerals
major minerals and trace minerals
major minerals
calcium, phosphorous, magnesium, potassium, sodium
need more than 250 mg/day
trace minerals
chromium, copper, flouride, iodine, iron, manganese, molybdenum, selenium, zinc
carotenoids
bright pigments in fruits and veggies
thought to be strong antioxidants
protect against cardiovascular disease, some cancers and eye conditions
beta carotene
converted into vitamin A in body
carotenoids that have been studied
alpha carotenoid
beta carotenoid- cryptoxanthin
lutein
lycopene
