Nutrition and energy balance Flashcards
List the macronutrients
Carbohydrates, Fats, Protein, Water (alcohol <– not essential)
Explain the macronutrient (Carbohydrates) function in health
Energy source
control of glucose and insulin metabolism
Cholesterol and triglyceride metabolism
Describe energy balance and the effects of energy imbalance
Energy balance:
energy consumed = basal metabolism (the energy required to keep your body functioning at rest e.g. maintaining temperature and supporting vital systems).
Imbalance = obesity or malnutrition
What is the energy content of fats, carbs and protein?
Fats = 9kcal/g
Carbohydrates & Protein = 4kcal/g
What is the thermogenic effect and how does it differ for different macronutrients?
The thermogenic effect is the energy used in obtaining energy from food. It’s approx. 10% of the energy content of Carbs and Fats but approx. 20% for proteins.
What should the % intake of fats, carbs and proteins be?
Fats: 15-30%,
Carbohydrates: 50-75%
Protein: 10-20%
Explain the macronutrient (Lipids) function in health
Storing energy
Regulation and cell signalling
Insulating and protecting
Aiding digestion
Explain the macronutrient (Protein) function in health
Growth and maintenance of cells and tissues
gene expression
hormones
antibodies
digestion
muscle contraction and movement
What are the two micronutrients and how do they differ
Vitamins and minerals
Vitamins = Organic
Minerals = Inorganic
Which vitamins are water soluble, where are they found and what are their functions
B and C
B = Peas, grain, dairy, meat, fish, liver, egg, green veg
Function: Carbohydrate, fatty acid and protein metabolism. Nucleic acid synthesis
C = Spinach, peppers, citrus fruit
Function: Collagen synthesis, cartilage and bones.
Which vitamins are lipid soluble, where are they found and what are their functions?
A, D, E, K
A = Fish oil, green veg
Function = Eyesight, growth, immunity
D = Sunlight, egg yolks, butter, oily fish, red meat, liver
Function: Calcium and phosphate metabolism
E = Vegetable oil
Function: Anti-oxidant
K = Fruit and Veg
Function: Clotting
What is Vitamin B9, why is it important and what does a deficiency in it result in in non-pregnant and pregnant people?
folate.
It is essential to make DNA and RNA.
Deficiency = megaloblastic anaemia.
Pregnancy = recommended 2x daily dose (400micrograms/day) in order to reduce chances of spina bifida
Why is it important to eat vit C rich foods. What can a deficiency in vit C lead to and what are the risk factors
Humans cannot synthesise Vitamin C due to no working L-gluonolactone oxidase enzyme therefore it must be provided through diet.
Deficiency = Scurvy
Risk Factors = Alcoholism, serious mental illness and dialysis.
What are the two most important Vitamin Ds in humans? what can a deficiency in Vit D lead to and what are the risk factors?
D2 = Ergocalciferol
D3 = Cholecalciferol
Deficiency:
- Children = rickets = soft weak bones that cause “bow legs”
- Adults = osteomalacia (softening of the bones)
Risk Factors:
- Older people (the skin doesnt synthesise cholecalciferol as well)
- People who arent as exposed to the sun i.e. sunblock or cultural attire
- Breastfed infants
- People with fat malabsorption issues
- People who have had gastric bypass for weight loss as they can no longer absorb fat soluble vitamins
What are the 5 main minerals
Iron, Calcium, Zinc, Magnesium, Potassium
