nutrition basic Flashcards
what are the 6 classes of nutrients?
proteins, fats, carbs, minerals, water, vitamins
how many nutrients does the body require?
around 50 essential nutrients divided into the 6 classes
what is 1 kilocalerie?
1000 calories. amount of heat it takes to raise the temp of 1 litre of water 1 degree C
how many calories are in a gram of fat?
9
how many calories are in a gram of protein?
4
how many calories are in a gram of carbohydrate?
4
how many calories are in a gram of alcohol?
7
what does protein do?
Form important parts of blood, enzymes, some hormones, cell membranes
what is protein composed of?
9 essential amino acids
what do fats do?
Help absorption of fat-soluble vitamins. Insulate our bodies to retain heat and provide a protective cushion for internal organs.
what are the types of essential fats?
Essential fats include linoleic acid and alpha-linoleic acid
what are the 3 forms of fats?
saturated, monounsaturated, polyunsaturated
what are trans fatty acids? found where?
unsaturated fatty acids with an atypical shape produced by hydrogenation. can be found in fried food
what type of fat should you choose to decrease the risk of heart disease?
unsaturated fats
what are carbohydrates?
Various combinations of sugar units (saccharides).
what are carbohydrates mainly used for?
Used primarily for energy
what type of groups are carbohydrates classified into?
simple and complex
what are examples of simple carbohydrates?
sucrose, fructose, maltose, lactose
what are complex carbohydrates? where can they be found?
starches. among the most important sources of dietary carbohydrates. can be found in grains and vegies
what is fibre?
non-digestible carbohydrate found in plants
what can fibre do for you?
decrease risk of type 2 diabetes/heart disease, increase gastrointestinal health
what prevents constipation, hemorrhoids, other digestive disorders?
insoluble fibre
what do vitamins do?
energy production, growth of healthy tissue, use of minerals
how many essential vitamins are there? how many are fat soluble? water soluble?
13 essential vitamins. 4 fat soluble. 9 water soluble
what are water soluble vitamines?
soluble in water!! absorbed directly into bloodstream
what are fat soluble vitamins?
capable of being dissolved in fat or lipid tissue
what are the fat soluble vitamins? name them
A, D, E, K
what are minerals?
inorganic micronutrients
what are the types of minerals?
macrominerals and trace minerals
what macrominerals? examples?
important for the body. e.g. calcium, phosphorus, sodium, etc
how much macrominerals does the body need?
more than 100mg a day
what are trace minerals? exmaples?
little is required but it is essential for good health. e.g. zinc, iron, copper, etc
what is water used for?
in digestion and absorption of food. controls body temp. function in nearly all of body’s chemical reactions
when was canada’s first food guide released? what was it called?
- “canada’s official food rules”
when was “eating well with canada’s food guide” released?
february 2007
what did “eating well with canada’s food guide” emphasize?
importance of combining physical activity with healthy eating
when were revisions made to the food guide? what were the guiding principles?
june 2017. regular intake of vegies, fruit, whole grains, protein (mainly from plants). choosing unsaturated over saturated fats. decrease intake of processed and prepared foods. share meals!!
what changes did they make to the 2019 food guide?
no longer includes food groups/recommended serving sizes
why does canada’s food guide matter?
if followed can lead to healthier diets, eating patterns, and health outcomes
when did nutrition labeling become mandatory for prepackaged foods?
in 2007
what information is a nutrition label required to include?
nutrition facts table, ingredient list, nutrition claims
what is a correction to a common misconception about the amount of food listed?
it is not a recommended serving
how are ingredients listed in the nutrition label?
listed by weight
