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Block 1 > Nutrition And Energy Balance > Flashcards

Nutrition And Energy Balance Flashcards

1
Q

What is nutrition?

A

The science of food + its relationship to health

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2
Q

Why do we need food?

A

Food contains nutrients used for growth, maintenance + energy

Some nutrients can be synthesized from other compounds by the body but those that can’t are essential + need to be taken in the diet e.g. vitamins, minerals, AAs + FAs

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3
Q

What diseases can occur as a result of a nutrition deficiency?

A

Kwashiorkor (lack of protein)

Pellegra overnutrition (lack of vit B3) -> can lead to obesity

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4
Q

What is the ultimate energy substrate for the bodies metabolic reactions?

A

ATP

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5
Q

How is Adenosine Triphosphate (ATP) produced?

A

Food metabolism via the Krebs/Citric Acid cycle which is a series of chemical reactions used by all aerobic organisms to release stored energy = end-product is ATP

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6
Q

What happens to fats in food once they have been eaten?

A
  1. Fatty acid glycerols go to adipose tissue
  2. Lipolysis occurs
  3. Products feed into the Citric Acid cycle producing ATP
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7
Q

What happens to carbohydrates in food once they have been eaten?

A
  1. Monosaccharides are used for glycogen storage in liver + muscle
  2. Glycolysis
  3. Products feed into Citric Acid cycle producing ATP
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8
Q

What happens to proteins in food once they have been eaten?

A
  1. AAs go to muscles
  2. Proteolysis
  3. Products feed into Citric Acid cycle producing ATP
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9
Q

All components of food eventually end up going into the ___ ___.

A

Krebs cycle

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10
Q

What is energy from food used for? In order of least energy to most.

A

Thermic effect of food

Physical activities (variable)

Basal metabolism (variable):

  • Maintaining body temperature
  • Keeping autonomic systems e.g. lungs, heart, kidneys, blood cell production etc.
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11
Q

What factors affect Basal Metabolic Rate (BMR)?

A 
Height, gender + size
Age + body composition
Growth rates + activity
Fever
Stresses + illness
Environmental temp
Fasting/starvation
Malnutrition
Nicotine + caffeine
Sleep
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12
Q

What is the simplest way in which to maintain a healthy weight?

A

Energy input = Energy output

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13
Q

Explain the thermic effect of food.

A

Some calories from food drive the digestion process - ~10% of calories but variable depending on food e.g. proteins harder to digest so use more calories whilst carbohydrates are easier so use less calories

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14
Q

What constitutes a normal, healthy diet?

A

1/3 fruit + veg
1/3 carbohydrates
1/3 protein, fat + dairy

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15
Q

What are the 6 essential nutrients that we need to survive in our diet?

A
  1. Water
  2. Calories (CHO, fat)
  3. Protein (AAs)
  4. Essential FAs
  5. Vitamins
  6. Minerals
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16
Q

How much carbohydrate should made up a healthy diet?

A

3.7-4.1kcal/g (4kcal per g)

50-75% of energy

Can be simple or complex

17
Q

What are the functions of carbohydrates?

A

Increase blood glucose levels

Supply energy

18
Q

How much protein should make up a healthy diet?

A

4.7kcal/g (vary in biological value) (5kcal per g)

10-20% of energy

19
Q

What are the functions of proteins?

A

Growth + repair

20
Q

How much fat should make up a healthy diet?

A

9.4kcal/g (9kcal per g)

15-30% of energy

< 10% from saturated fat

21
Q

What are the functions of fats?

A

Maintain healthy skin + hair

Insulate body organs against shock

Maintain body temp

Promote healthy cell function

Storage of vitamins

22
Q

What are the vitamins needed as micronutrients in the diet?

A 
A
B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B7 (biotin), B9 (folate)+ B12
C
D
E
K
23
Q

What is the difference between micronutrients and macronutrients?

A

Micronutrients are needed in small amounts in comparison to macronutrients which are needed in larger amounts

24
Q

What is the source of vitamin A? What is its function?

A

Source: fish oil, green veg

Function: eyesight, growth + infection

25
Q

What are the sources of vitamin B? What is their function?

A

Source: peas, grain, dairy, meat, fish, liver, egg + green veg

Function: carbohydrate, FA, protein metabolism + nucleic acid synthesis

26
Q

What are the sources of vitamin C? What is its function?

A

Source: peppers, spinach + citrus

Function: cartilage + bones

27
Q

What are the sources of vitamin D? What is its function?

A

Source: sunlight, eggs + butter

Function: calcium + phosphorus metabolism

28
Q

What are the sources of vitamin E? What is its function?

A

Source: vegetable oil

Function: antioxidant

29
Q

What are the sources of vitamin K? What is its function?

A

Source: vegetables + fruit

Function: clotting

30
Q

What are the minerals needed as micronutrients in the diet?

A 
Iron
Calcium
Zinc
Magnesium
Potassium
31
Q

What are the sources of iron? What is its function?

A

Source: red meat, fortified cereals + green leafy veg

Function: component of Hb for O2 transport

32
Q

What are the sources of calcium? What is its function?

A

Source: milk + tinned sardines with bones

Function: bones & teeth + nerve & muscle function

33
Q

What are the sources of zinc? What is its function?

A

Source: meat, seafood + wholegrains

Function: enzymes + immune system

34
Q

What are the sources of magnesium? What is its function?

A

Source: meat, dairy, green veg + nuts

Function: metabolism, nerve + muscle function

35
Q

What are the sources of potassium? What is its function?

A

Source: fruit + veg

Function: fluid balance, nerve + muscle function

36
Q

What are the different nutritional states a body can be in?

A
  1. Fed (0-4hrs after food)
  2. Fasting (4-12hrs after food)
  3. Starved (12+hrs after food)
37
Q

What is happening in the body when there is high dietary intake in the fed state?

A
  1. Carbohydrates -> glucose -> glycogen stores + body fat stores
  2. Fat -> FAs -> body fat stores
  3. Proteins -> AAs -> body fat stores + body proteins
38
Q

What is happening in the body when there is low dietary intake in the fasting state?

A
  1. Glycogen stores -> glucose -> energy for brain, NS + blood cells & energy for other cells
  2. Body fat stores -> FAs -> energy for other cells
39
Q

What is happening n the body when there is very low/nil dietary intake in the starved state?

A
  1. Body protein -> AAs -> glucose -> energy for brain, NS + blood cells & energy for other cells
  2. Body fat stores -> FAs -> energy for other cells
  3. AAs + FAs -> ketone bodies -> energy for brain, NS + blood cells

Block 1 (54 decks)

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