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Nutrition Pt. 1 > Nutrition basics > Flashcards

Nutrition basics Flashcards

1
Q

Nutrition Basics

Molecules join to form

A

Cells

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2
Q

Nutrition Basics

Cells of a certain type join to form

A

Tissues

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3
Q

Nutrition Basics

Connective tissue

A

Connects, supports, and protects organs

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4
Q

Nutrition Basics

Epithelial tissue

A

Covers and outlines the body

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5
Q

Nutrition Basics

Muscle tissue

A

Allows for force and movement

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6
Q

Nutrition Basics

Nervous tissue

A

Allows for communication between cells

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7
Q

Nutrition Basics

Several types of tissue join to form

A

Organs

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8
Q

Nutrition Basics

Organs are structures that perform

A

Uniquely bodily functions

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9
Q

Diet and nutrition

Refers to the food and drink that an individual consumes

A

Diet

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10
Q

Diet and nutrition

The scientific study of food and includes how food nourishes our body and influences our wellness

A

Nutrition

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11
Q

Diet and nutrition

Nutrition encompasses this 4 aspects of food

A
  1. Consumption
  2. Digestion
  3. Metabolism
  4. Storage
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12
Q

Diet and nutrition

Consumption is the

A

Chewing + swallowing of food

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13
Q

Diet and nutrition

Digestion is the

A

Breaking down of food; absorbing nutrients

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14
Q

Diet and nutrition

Metabolism is the

A

using of energy from nutrients to fuel cells

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15
Q

Diet and nutrition

Storage is the

A

saving of excess nutrients to use later

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16
Q

Energy and nutrients

Your body needs this to grow, function, and repair itself

A

Energy

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17
Q

Energy and nutrients

The amount of energy your body needs is based on your

A

sex, age, genetics, height, weighy, and daily activity

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18
Q

Energy and nutrients

Kilocalories or ________ from your diet provide energy

A

Calories

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19
Q

Energy and nutrients

One calorie is the amount of energy it takes to

A

Raise the temperature of 1kg of water by 1 degree celcius

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20
Q

Energy and nutrients

Chemicals found in food that are critical to human growth, functioning, and health

A

Nutrients

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21
Q

Energy and Nutrients

Most nutrients (96%) are composed of this elements

A

CHNOPS

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22
Q

Energy and nutrients

The 6 essential nutrients are

A

Carbohydrates, Fats, Proteins, Vitamins, Minerals, and Water

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23
Q

Macronutrients

Macronutrients are required in relatively —– amounts

A

Large

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24
Q

Macronutrients

Macronutrients provide the body with

A

Energy and nutrients

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25
Q

Macronutrients

Carbohydrates key point

A

It is the primary source of fuel for our brain and during physical exercise

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26
Q

Macronutrients

Carbohydrates key point

A

It is the primary source of fuel for our brain and during physical exercise

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27
Q

Macronutrients

Carbohydrates are made up of

A

carbon, Hydrogen, and Oxygen

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28
Q

Macronutrients

Carbohydrates provide this amount of energy per gram

A

4kcal/1gram

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29
Q

Macronutrients

Carbohydrates are commonly found in

A

Grains
Fruits
Vegetables
Legumes
Dairy
Sugars
Starches

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30
Q

Macronutrients

Fats key point

A
  • Important source of energy
  • Transport certain vitamins into our body that are only soluble in fat
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31
Q

Macronutrients

Fats are made up of

A

Carbon, Hydrogen, and Oxygen

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32
Q

Macronutrients

Fats provide this amount of energy per gram

A

9kcal/1gram

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33
Q

Macronutrients

Protein key point

A

They help the body build new cells ajd tissue, mantaining the structure, and strenght of the body

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34
Q

Macronutrients

Protein provides this amount of energy per gram

A

4kcal/1gram

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35
Q

Macronutrients

Fats are commonly found in

A

Nuts
Seeds
Oils
Avocado
Fatty fish
Butter
Cheese
Meat (especially red meat)

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36
Q

Macronutrients

Proteins are made up of

A

Carbon, Hydrogen, Oxygen, and Nitrogen

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37
Q

Macronutrients

Protein is commonly found in

A

Meat (beef, chicken, pork, etc.)
Fish and seafood
Eggs
Dairy (milk, yogurt, cheese)
Legumes (beans, lentils, chickpeas)
Nuts and seeds
Soy products (tofu, tempeh)
Grains (quinoa, amaranth)

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38
Q

Micronutrients

Micronutrients are required in relatively —– amounts

A

Small

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39
Q

Micronutrients

Micronutrients do not provide energy but provide

A

Nutrients that support nirmal and healthy bodily functions

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40
Q

Micronutrients

The 2 micronutrients

A

Vitamins and Minerals

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41
Q

Micronutrients

Vitamins key points

A
  • They are a organic compound
  • They support bodily functions
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42
Q

Micronutrients

Vitamin 2 classifications

A

Fat soluble - Water soluble

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43
Q

Micronutrients

Fat soluble Vitamins are stored in the

A

Human body

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44
Q

Micronutrients

Water soluble Vitamins are stored in the

A

Not stored at all

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45
Q

Micronutrients

Fat soluble Vitamins are

A

A, D, E, K’s

Not sure if all K’s

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46
Q

Micronutrients

Water soluble Vitamins are

A

C, All vitamin B’s

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47
Q

Micronutrients

Minerals key points

A
  • The are organic compunds - C, H
  • Supports bodily functions
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48
Q

Micronutrients

The 2 classification for minerals

A

Major minerals - Trace minerals

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49
Q

Micronutrients

How many mg of major minerals do you need a day

A

100mg/day

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50
Q

Micronutrients

Examples of major minerals

A

CMPSPC
Calcium, Magnesium, Potassium, Sodium, Phosphorus, and Chloride.

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51
Q

How many mg of trace minerals do you need a day

A

Less than 100mg/day

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52
Q

Micronutrients

Examples of trace minerals

A

IZCMISF
Iron, Zinc, Copper, Manganese, Iodine, Selenium, and Fluoride.

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53
Q

Water

Water is vital for

A

Survival

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54
Q

Water

it is recomended to drink between _ to _ L of water a day

A

2 - 4 L / 1day

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55
Q

Digestive System

The mechanical and chemical break down of food so that it can be used by the cells of an organism to mantain its bodily functions

A

Digestion

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56
Q

Digestive System

This type of digestion involves physical movement of food throughout the digestive system as well as the breaking down of food into smaller pueces for it to easily undergo chemical digestion.

Physical movement

A

Mechanical

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57
Q

Digestive System

The involuntary muscle movements that push food through the digestive system

A

Peristalsis

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58
Q

Digestive System

This type of digestion involves enzymes helping to break the chemical bonds in food particles.

A

Chemical

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59
Q

Digestive System

Enzyes are proteins that catalyze biochemical ——–, such as digestion

A

Reactions

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60
Q

Digestive System

The mouth has:

A
  • Teeth
  • A muscular tongue
  • A soft palate
  • A hard palate
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61
Q

Digestive System

The use of the teeth

A

To chew

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62
Q

Digestive System

The use of the muscular tongue

A

To move food around while chewing and to sense the temperature, taste, and texture of food

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63
Q

Digestive System

The use of the soft palate

A

It aids in swallowing ( and speech and breathing ).

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64
Q

Digestive System

The use of the hard palate

A

To aid in chewing ( and speech ).

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65
Q

Digestive System

The pharynx ( throat ) and esophagus

What are they?

A

Are the tubes that lead to the stomach

65
Q

Digestive System

The use of the salivary glands

A

Produce saliva that keeps the mouth moist and contains enzymes for chemical digestions.

66
Q

Digestive System

The stomach

Location and use

A

Located on the left side of the abdomen, churns digested food.

67
Q

Digestive System

The small intestine

A

They are where most of the chemical digestion occurs. The small intestines are where more than 80% of of nutrient absorbtion occurs.

68
Q

Digestive System

The liver produces

A

Bile

69
Q

Digestive System

This bile is secreded into the _____ _________ when its needed for….

The liver produces bile

A

Small intestine - mechanical digestion

70
Q

Digestive System

Excess bile is stored in the

A

Gallbladder

71
Q

Digestive System

The ________ produces enzymes

A

Pancreas

72
Q

Digestive System

These enzymes are secreted into the —— ——— when needed for….

The pancreas produces enzymes

A

Small intestine - chemical digestion

73
Q

Digestive System

The large intestine (colon)

A

Compacts waste and re-absorbs water.

74
Q

Digestive System

The rectum

A

Stores feces until it is released from the body

75
Q

Common tests and procedures

Abdominal Ultrasound

A

Abdominal ultrasound: This is a non-invasive imaging test that uses high-frequency sound waves to create images of the abdominal organs, including the liver, pancreas, gallbladder, and kidneys. It can help identify abnormalities such as tumors, cysts, or inflammation, and can also be used to guide certain medical procedures.

76
Q

Common tests and procedures

Colonoscopy

A

Colonoscopy: This is a procedure in which a long, flexible tube with a camera on the end is inserted into the rectum and colon to examine the lining of the large intestine. It is used to screen for colon cancer or other abnormalities in the colon, such as polyps or inflammation. During the procedure, any abnormal tissue can be removed or biopsied for further analysis.

77
Q

Common tests and procedures

Stool analysis

A

Stool analysis: This is a laboratory test that examines a sample of stool to detect the presence of various substances, including blood, bacteria, parasites, and other microorganisms. It can be used to diagnose conditions such as infections, inflammatory bowel disease, or certain types of cancer. It may also be used to monitor the effectiveness of treatment for certain conditions or to screen for colon cancer in some cases.

78
Q

Common disorders

Heartburn

A

Heartburn:
Symptoms: Burning sensation in the chest or throat, acid taste in the mouth, difficulty swallowing, regurgitation of food or liquid.

Causes: Heartburn is caused by the backup of stomach acid into the esophagus. It can be triggered by certain foods, stress, and certain medical conditions.

Treatments: Lifestyle changes such as avoiding trigger foods, losing weight, and elevating the head of the bed; over-the-counter antacids, and prescription medications such as proton pump inhibitors (PPIs) or H2 receptor blockers.

79
Q

Common disorders

Gallstone

A

Gallstones:
Symptoms: Abdominal pain, nausea, vomiting, fever, and jaundice.

Causes: Gallstones are typically caused by an imbalance in the bile components that form hard, pebble-like substances in the gallbladder.

Treatments: Surgery to remove the gallbladder (cholecystectomy) is the most common treatment for symptomatic gallstones. Other treatments may include medications to dissolve the stones or to manage pain and other symptoms.

80
Q

Common disorders

Crohn’s disease

A

Crohn’s Disease:
Symptoms: Abdominal pain, diarrhea, rectal bleeding, weight loss, fatigue, and malnutrition.

Causes: Crohn’s disease is an inflammatory bowel disease (IBD) that occurs when the immune system attacks the gastrointestinal tract. The exact cause is unknown, but genetics and environmental factors may play a role.

Treatments: Treatment may involve medication to reduce inflammation and manage symptoms, surgery to remove damaged or diseased sections of the intestine, and dietary and lifestyle changes to manage symptoms and improve overall health.

81
Q

Common disorders

Irritable bowel syndrome

A

Irritable Bowel Syndrome (IBS):
Symptoms: Abdominal pain, bloating, diarrhea, constipation, and changes in bowel habits.

Causes: The exact cause of IBS is unknown, but it may be related to abnormal muscle contractions in the intestine, changes in gut bacteria, or abnormal communication between the brain and gut.

Treatments: Treatment may involve dietary and lifestyle changes, such as reducing stress, increasing fiber intake, and avoiding trigger foods. Medications may also be used to manage symptoms, such as antispasmodics or laxatives.

82
Q

Common disorders

hemorrhoids

A

Hemorrhoids:
Symptoms: Anal itching, pain, bleeding, and swelling.

Causes: Hemorrhoids occur when the veins in the anus or rectum become swollen or inflamed. This can be caused by straining during bowel movements, pregnancy, or prolonged sitting.

Treatments: Treatment may involve lifestyle changes, such as increasing fiber intake and drinking plenty of fluids, topical medications to reduce pain and itching, or surgery to remove the hemorrhoids in severe cases.

83
Q

Urinary systems

The urinary systems

A

Creates urine that can be excreted out of the body

84
Q

Urinary systems

The kidneys

They help…

A
  • Help control fluid levels
  • Filter waste from the blood and turn it into urine
  • Help regulate bllod pressure and red bllod cells production
  • Regulate levels of some minerals
85
Q

Urinary systems

The urinary bladder

holds….

A

Urine until it is released from the body

86
Q

Urinary systems

The —— and the ——- are tubes for urine to travel through

A

The ureters and the urethra are tubes for urine to travel through.

87
Q

Common tests and procedures

Urinalysis

A

Urinalysis:
Urinalysis is a diagnostic test that examines the physical, chemical, and microscopic characteristics of urine. It is commonly used to evaluate kidney function, diagnose urinary tract infections, and screen for certain medical conditions such as diabetes and liver disease.

The test involves collecting a sample of urine and analyzing it for the presence of various substances, including proteins, glucose, and blood cells. The urine may also be examined under a microscope to look for bacteria, crystals, or other abnormal cells.

Urinalysis is a simple, non-invasive test that can provide valuable information about a person’s health. Results of the test can help guide treatment decisions and may also be used to monitor the effectiveness of certain treatments.

88
Q

Common tests and procedures

Intravenous pyelogram

A

Intravenous Pyelogram (IVP):
An intravenous pyelogram (IVP) is a diagnostic imaging test that is used to visualize the urinary tract, including the kidneys, ureters, bladder, and urethra. It is commonly used to diagnose kidney stones, tumors, or other abnormalities in the urinary system.

The test involves injecting a contrast dye into a vein in the arm, which travels through the bloodstream and into the kidneys. X-rays are then taken as the dye flows through the urinary system, providing detailed images of the anatomy and function of the organs.

IVP is a useful diagnostic tool, but it does involve exposure to ionizing radiation and the contrast dye used can sometimes cause allergic reactions or other complications. As a result, it is not typically used as a first-line diagnostic test and is reserved for cases where other imaging tests, such as ultrasound or CT scan, are inconclusive.

89
Q

Common disorders

Urinary tract infections

A

Urinary tract infections are caused by bacterial infections in the urinary system, which includes the kidneys, ureters, bladder, and urethra. Symptoms of a UTI can include pain or burning during urination, a frequent or urgent need to urinate, and cloudy or foul-smelling urine.

UTIs are typically treated with antibiotics, and drinking plenty of water can help to flush out the bacteria causing the infection. In some cases, UTIs can lead to more serious complications if left untreated, such as kidney infections or sepsis.

90
Q

Common disorders

Kidney stones

A

Kidney stones are hard mineral deposits that form in the kidneys or urinary tract. Symptoms can include severe pain in the side or back, nausea, and difficulty urinating.

Treatment for kidney stones typically involves drinking plenty of water to help flush out the stones, pain medication to manage discomfort, and in some cases, surgery to remove the stones.

Preventing kidney stones involves drinking plenty of fluids, maintaining a healthy diet, and avoiding certain medications and supplements that can increase the risk of stone formation.

91
Q

Common disorders

Bladder cancer

A

Bladder cancer is a type of cancer that begins in the cells of the bladder. Symptoms can include blood in the urine, frequent urination, and pain during urination.

Treatment for bladder cancer depends on the stage of the cancer and may include surgery, chemotherapy, and radiation therapy.

Prevention of bladder cancer includes avoiding smoking, reducing exposure to certain chemicals, and maintaining a healthy diet and exercise routine.

92
Q

Common disorders

Dehydration

A

Dehydration occurs when the body loses more fluids than it takes in, which can lead to symptoms such as dry mouth, fatigue, and dizziness.

Treatment for dehydration typically involves drinking plenty of fluids, such as water or electrolyte drinks, and in severe cases, receiving fluids through an intravenous (IV) line.

Preventing dehydration involves drinking plenty of fluids throughout the day, particularly during hot weather or when engaging in physical activity.

93
Q

Carbs

The two classification for carbs

A

Simple and Complex

94
Q

Carbs

Simple carbs can be

A

broken down quickly by the body to be used as energy

95
Q

Carbs

The two types of simple carbs

A

Monosacharides and Disaccharides

96
Q

Carbs

Monosacharides

A
  • Cannot be broken down into simples carbs
  • They have the same chemical formula (C6H12O6). : have the same or similar formulas, but different structural arrangements
97
Q

Carbs

The 3 monosacharides

A

Glucose
Fructose
Galactose

98
Q

Carbs

Glucose

3 facts

A
  • Is produced by plants through photosynthesis
  • Is the preffered source of energy for our brains
  • Is an important source of energy for all cells
99
Q

Carbs

Fructose

2 facts

A
  • The sweetest naturally ocuring sugar
  • High-fructose corn syrup is a manufactured product that is used to sweeten ultra-processed foods
100
Q

Carbs

Galactose

1 fact

A

Does not occur in foods alone - joins with a glucose to form lactose

101
Q

Carbs

Disaccharides (transport sugars)

A

two monosacharides that are chemically combined. The disaccharide travels tjrough the body to where it is needed and breaks into monosaccharides to be used for energy

102
Q

Carbs

The 3 disaccharides

A

Maltose
Lactose
Sucrose

103
Q

Carbs

Maltose

composed of… and is a by product from…

A

Glucose + Glucose
byproduct of the digetsion starch

104
Q

Carbs

Lactose

Composition… and found in…

A

Glucose + Galactose
found in all dairy products

105
Q

Carbs

Sucrose

Composition… naturally found in… and refined from….

A

Glucose + Fructose
Found in honey, fruits, and vegetables
Refined from sugarcane to make white sugar, brown sugar, powdered sugar, etc…

106
Q

Complex Carbohydrates

A

consist of long chains of glucose molecules

107
Q

Polysaccharides (storage and structural sugars)

A

consist of long chain of combined glucose molecules

108
Q

Starch

3 things

A
  • a long chain of combined glucose molecules
  • How plants store excess glucose
  • Is digested by the body back down to individual glucose molecules to be used as energy
109
Q

The two forms starch comes in

A

amylose and amylopectin

110
Q

Glycogen

3 things

A
  • a long chain of combined glucose molecules
  • Is how animals store excess glucose that is consumed
  • Is broken down into individual glucose molecules when energy is needed
    Where is glycogen stored? - liver and muscles
111
Q

Fiber

A

Fiber - a long chain of monosaccharides, however, our bodies cannot easily break down the bonds between the molecules

112
Q

The two types of Fiber

A

The two types of fiber - soluble and insoluble

113
Q

Soluble fiber forms a

A

gel when wet

114
Q

Soluble fiber is a

A

fermentable, meaning it is easily digested by healthy bacteria in the large intestines

115
Q

The two types of soluble fiber

A

Pectin and Mucilage

116
Q

Insoluble fiber passed through the -

A

digestive system without getting digested or fermented

117
Q

Insoluble fiber adds

A

bulk to stools, promoting regular bowel movements

118
Q

The two types of insoluble fiber

A

cellulose and ligkin

119
Q

AMDR Carbohydrates

A

AMDR Carbohydrates - 45-65%

120
Q

Carbohydrates are needed because they are

A
  • The body’s primary energy source
  • The body’s cleanser - fibre 25-38g/day
121
Q

Carbohydrate deficiencies may result in:

A
  • Headaches
  • Fatigue
  • Weakness
  • Dizziness
  • Difficulty concentrating
  • Cravings
  • Irritability
  • Constipation
  • Bad breath
  • Micronutrient deficiencies
122
Q

Good sources of carbs include:

A
  • Whole grains
  • Legumes
  • Fruits
  • Vegetables
123
Q

Try to limit “free sugar” intake to

A

50g/day

124
Q

A variety of ____ help to regulate blood glucose levels and keep it with an ideal range

A

hormones

125
Q

The hormones that help regulate blood sugar

A

Insulin
Glucagon
Epinephrine
Cortisol

126
Q

Insulin

A

As carbohydrates are digested and absorbed, blood glucose levels increase.
This signals cells of the Pancreas to release insulin
into the bloodstream.
- Insulin acts as the key that allows glucose to enter the body’s cells to be used for energy.
- If all the glucose is not needed for immediate energy, it is converted into glycogen and stored in the liver and muscles.

127
Q

Glucagon

A
  • Between consumption, blood glucose levels decrease.
    This signals cells of the Pancreas to release glucagon into the bloodstream.
    Glucagon breaks down glycogen from the liver and muscles back into glucose so that it can be used for energy.
128
Q

Epinephrine

A

During “fight or flight” responses, the adrenal Grands
release epnephrine
This results in the increased break down of glycogen into glucose so that it can be used for energy.

129
Q

Cortisol

A

During “stress” responses, the adrean glands release cortisol
This results in the increased break down of glycogen into glucose so that it can be used for energy.

130
Q

Glycemic index

A

The term glycemic index refers to the potential of foods to raise blood glucose levels.

131
Q

food with a high glycemic index can cause…

A

food with a high glycemic index cause a sudden surge in blood glucose.

132
Q

ex. of foods with a high glycemic index

A

candy, white bread

133
Q

foods with a low glycemic index cause a…

A

food with a low glycemic index cause a low to moderate surge in blood glucose.

134
Q

ex. of foods with a low glycemic index

A

whole grain

135
Q

Tryglicerol

A

tryglicerols make up 95% of the lipids in our diets. They are composed of three fatty acids that are attached to one glycerol molecule.

136
Q

Glycerol

A

Glycerol is a 3-carbon alcohol

137
Q

Fatty acids

A

fatty acid atoms are long chains of carbon atoms that are surrounded by hydrogen

138
Q

triglyceride classification

A

triglycerides can further be classified based on their acid Chain length
This refers to the number of carbon atoms that are in the fatty acid chain. This amount changes how the fat is digested, absorbed, and used in the body.

139
Q

short chain tryglyceride

A

<6 carbon atoms

140
Q

Medium length tryglyceride

A

6-12 atom atoms

141
Q

Long length tryglyceride

A

> 12 carbon atoms

142
Q

Carbon always make – bonds

A

4

143
Q

Tryglycerides can be further classified on their…

A

level of saturation

144
Q

Saturated fats occur when

A

all the carbons in the fatty acid chain connect w/ single bonds.Therefore, every carbon atom is fully saturated w/ hydrogen atoms

145
Q

Saturated fats are

A

straight amd rigid, allowing them to pack thighly together

146
Q

Saturated fats are…

state of matter

A

solid

147
Q

Ex. of saturated fats

A

butter,lard, cheese, animal fat

148
Q

Unsaturated fats occur when…

A

carbons in the fatty acid chain connect with double bonds. Therefore, not every carbon atom is fully saturated with hydrogen

149
Q

Unsaturated fats are a

state of matter

A

liquid

150
Q

Mono unsaturated fats have…

A

one carbon double bond in the fatty acid chain

151
Q

polyunsaturated fats have….

A

more than one one carbon double bond in teh fatty acid chain

152
Q

In cis fats, teh long hydrogen on either side of the double bond are on the… side of the fatty acid chain

A

same

153
Q

Can cis fats occur naturally?

A

yes

154
Q

Are cis fats good for your health?

A

generally yes

155
Q

In trans fats, the lone hydrogens on either side of the double bond are on… side of the fatty acid chain

A

same

156
Q

In trans fats, the lone hydrogens on either side of the double bond are on… side of the fatty acid chain

A

same

157
Q

Do trans occur naturally?

A

no

158
Q

through what process are trans fats made

A

hydrogenation

159
Q

hydrogenation

A

Blasting a liquid with hydrogen in order to turn it into a spreadable semi-solid

Nutrition Pt. 1 (1 decks)

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