Nutrition basics Flashcards
1
Q
Nutrition Basics
Molecules join to form
A
Cells
2
Q
Nutrition Basics
Cells of a certain type join to form
A
Tissues
3
Q
Nutrition Basics
Connective tissue
A
Connects, supports, and protects organs
4
Q
Nutrition Basics
Epithelial tissue
A
Covers and outlines the body
5
Q
Nutrition Basics
Muscle tissue
A
Allows for force and movement
6
Q
Nutrition Basics
Nervous tissue
A
Allows for communication between cells
7
Q
Nutrition Basics
Several types of tissue join to form
A
Organs
8
Q
Nutrition Basics
Organs are structures that perform
A
Uniquely bodily functions
9
Q
Diet and nutrition
Refers to the food and drink that an individual consumes
A
Diet
10
Q
Diet and nutrition
The scientific study of food and includes how food nourishes our body and influences our wellness
A
Nutrition
11
Q
Diet and nutrition
Nutrition encompasses this 4 aspects of food
A
- Consumption
- Digestion
- Metabolism
- Storage
12
Q
Diet and nutrition
Consumption is the
A
Chewing + swallowing of food
13
Q
Diet and nutrition
Digestion is the
A
Breaking down of food; absorbing nutrients
14
Q
Diet and nutrition
Metabolism is the
A
using of energy from nutrients to fuel cells
15
Q
Diet and nutrition
Storage is the
A
saving of excess nutrients to use later
16
Q
Energy and nutrients
Your body needs this to grow, function, and repair itself
A
Energy
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
18
Q
Energy and nutrients
Kilocalories or ________ from your diet provide energy
A
Calories
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
20
Q
Energy and nutrients
Chemicals found in food that are critical to human growth, functioning, and health
A
Nutrients
21
Q
Energy and Nutrients
Most nutrients (96%) are composed of this elements
A
CHNOPS
22
Q
Energy and nutrients
The 6 essential nutrients are
A
Carbohydrates, Fats, Proteins, Vitamins, Minerals, and Water
23
Q
Macronutrients
Macronutrients are required in relatively —– amounts
A
Large
24
Q
Macronutrients
Macronutrients provide the body with
A
Energy and nutrients
25
# Macronutrients
Carbohydrates key point
It is the primary source of fuel for our brain and during physical exercise
26
# Macronutrients
Carbohydrates key point
It is the primary source of fuel for our brain and during physical exercise
27
# Macronutrients
Carbohydrates are made up of
carbon, Hydrogen, and Oxygen
28
# Macronutrients
Carbohydrates provide this amount of energy per gram
4kcal/1gram
29
# Macronutrients
Carbohydrates are commonly found in
Grains
Fruits
Vegetables
Legumes
Dairy
Sugars
Starches
30
# Macronutrients
Fats key point
* Important source of energy
* Transport certain vitamins into our body that are only soluble in fat
31
# Macronutrients
Fats are made up of
Carbon, Hydrogen, and Oxygen
32
# Macronutrients
Fats provide this amount of energy per gram
9kcal/1gram
33
# Macronutrients
Protein key point
They help the body build new cells ajd tissue, mantaining the structure, and strenght of the body
34
# Macronutrients
Protein provides this amount of energy per gram
4kcal/1gram
35
# Macronutrients
Fats are commonly found in
Nuts
Seeds
Oils
Avocado
Fatty fish
Butter
Cheese
Meat (especially red meat)
36
# Macronutrients
Proteins are made up of
Carbon, Hydrogen, Oxygen, and Nitrogen
37
# Macronutrients
Protein is commonly found in
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)
38
# Micronutrients
Micronutrients are required in relatively ----- amounts
Small
39
# Micronutrients
Micronutrients do not provide energy but provide
Nutrients that support nirmal and healthy bodily functions
40
# Micronutrients
The 2 micronutrients
Vitamins and Minerals
41
# Micronutrients
Vitamins key points
* They are a organic compound
* They support bodily functions
42
# Micronutrients
Vitamin 2 classifications
Fat soluble - Water soluble
43
# Micronutrients
Fat soluble Vitamins are stored in the
Human body
44
# Micronutrients
Water soluble Vitamins are stored in the
Not stored at all
45
# Micronutrients
Fat soluble Vitamins are
A, D, E, K's
| Not sure if all K's
46
# Micronutrients
Water soluble Vitamins are
C, All vitamin B's
47
# Micronutrients
Minerals key points
* The are organic compunds - C, H
* Supports bodily functions
48
# Micronutrients
The 2 classification for minerals
Major minerals - Trace minerals
49
# Micronutrients
How many mg of major minerals do you need a day
100mg/day
50
# Micronutrients
Examples of major minerals
CMPSPC
Calcium, Magnesium, Potassium, Sodium, Phosphorus, and Chloride.
51
How many mg of trace minerals do you need a day
Less than 100mg/day
52
# Micronutrients
Examples of trace minerals
IZCMISF
Iron, Zinc, Copper, Manganese, Iodine, Selenium, and Fluoride.
53
# Water
Water is vital for
Survival
54
# Water
it is recomended to drink between _ to _ L of water a day
2 - 4 L / 1day
55
# 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
Digestion
56
# 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
Mechanical
57
# Digestive System
The involuntary muscle movements that push food through the digestive system
Peristalsis
58
# Digestive System
This type of digestion involves enzymes helping to break the chemical bonds in food particles.
Chemical
59
# Digestive System
Enzyes are proteins that catalyze biochemical --------, such as digestion
Reactions
60
# Digestive System
The mouth has:
* Teeth
* A muscular tongue
* A soft palate
* A hard palate
61
# Digestive System
The use of the teeth
To chew
62
# Digestive System
The use of the muscular tongue
To move food around while chewing and to sense the temperature, taste, and texture of food
63
# Digestive System
The use of the soft palate
It aids in swallowing ( and speech and breathing ).
64
# Digestive System
The use of the hard palate
To aid in chewing ( and speech ).
65
# Digestive System
The pharynx ( throat ) and esophagus
| What are they?
Are the tubes that lead to the stomach
65
# Digestive System
The use of the salivary glands
Produce saliva that keeps the mouth moist and contains enzymes for chemical digestions.
66
# Digestive System
The stomach
| Location and use
Located on the left side of the abdomen, churns digested food.
67
# Digestive System
The small intestine
They are where most of the chemical digestion occurs. The small intestines are where more than 80% of of nutrient absorbtion occurs.
68
# Digestive System
The liver produces
Bile
69
# Digestive System
This bile is secreded into the _____ _________ when its needed for....
## Footnote
The liver produces bile
Small intestine - mechanical digestion
70
# Digestive System
Excess bile is stored in the
Gallbladder
71
# Digestive System
The ________ produces enzymes
Pancreas
72
# Digestive System
These enzymes are secreted into the ------ --------- when needed for....
## Footnote
The pancreas produces enzymes
Small intestine - chemical digestion
73
# Digestive System
The large intestine (colon)
Compacts waste and re-absorbs water.
74
# Digestive System
The rectum
Stores feces until it is released from the body
75
# Common tests and procedures
Abdominal Ultrasound
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
# Common tests and procedures
Colonoscopy
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
# Common tests and procedures
Stool analysis
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
# Common disorders
Heartburn
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
# Common disorders
Gallstone
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
# Common disorders
Crohn's disease
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
# Common disorders
Irritable bowel syndrome
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
# Common disorders
hemorrhoids
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
# Urinary systems
The urinary systems
Creates urine that can be excreted out of the body
84
# Urinary systems
The kidneys
| They help...
* 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
# Urinary systems
The urinary bladder
| holds....
Urine until it is released from the body
86
# Urinary systems
The ------ and the ------- are tubes for urine to travel through
The ureters and the urethra are tubes for urine to travel through.
87
# Common tests and procedures
Urinalysis
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
# Common tests and procedures
Intravenous pyelogram
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
# Common disorders
Urinary tract infections
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
# Common disorders
Kidney stones
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
# Common disorders
Bladder cancer
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
# Common disorders
Dehydration
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
# Carbs
The two classification for carbs
Simple and Complex
94
# Carbs
Simple carbs can be
broken down quickly by the body to be used as energy
95
# Carbs
The two types of simple carbs
Monosacharides and Disaccharides
96
# Carbs
Monosacharides
* 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
# Carbs
The 3 monosacharides
Glucose
Fructose
Galactose
98
# Carbs
Glucose
| 3 facts
* 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
# Carbs
Fructose
| 2 facts
* The sweetest naturally ocuring sugar
* High-fructose corn syrup is a manufactured product that is used to sweeten ultra-processed foods
100
# Carbs
Galactose
| 1 fact
Does not occur in foods alone - joins with a glucose to form lactose
101
# Carbs
Disaccharides (transport sugars)
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
# Carbs
The 3 disaccharides
Maltose
Lactose
Sucrose
103
# Carbs
Maltose
| composed of... and is a by product from...
Glucose + Glucose
byproduct of the digetsion starch
104
# Carbs
Lactose
| Composition... and found in...
Glucose + Galactose
found in all dairy products
105
# Carbs
Sucrose
| Composition... naturally found in... and refined from....
Glucose + Fructose
Found in honey, fruits, and vegetables
Refined from sugarcane to make white sugar, brown sugar, powdered sugar, etc...
106
Complex Carbohydrates
consist of long chains of glucose molecules
107
Polysaccharides (storage and structural sugars)
consist of long chain of combined glucose molecules
108
Starch
| 3 things
* 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
The two forms starch comes in
amylose and amylopectin
110
Glycogen
| 3 things
* 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
Fiber
Fiber - a long chain of monosaccharides, however, our bodies cannot easily break down the bonds between the molecules
112
The two types of Fiber
The two types of fiber - soluble and insoluble
113
Soluble fiber forms a
gel when wet
114
Soluble fiber is a
fermentable, meaning it is easily digested by healthy bacteria in the large intestines
115
The two types of soluble fiber
Pectin and Mucilage
116
Insoluble fiber passed through the -
digestive system without getting digested or fermented
117
Insoluble fiber adds
bulk to stools, promoting regular bowel movements
118
The two types of insoluble fiber
cellulose and ligkin
119
AMDR Carbohydrates
AMDR Carbohydrates - 45-65%
120
Carbohydrates are needed because they are
* The body’s primary energy source
* The body’s cleanser - fibre 25-38g/day
121
Carbohydrate deficiencies may result in:
* Headaches
* Fatigue
* Weakness
* Dizziness
* Difficulty concentrating
* Cravings
* Irritability
* Constipation
* Bad breath
* Micronutrient deficiencies
122
Good sources of carbs include:
* Whole grains
* Legumes
* Fruits
* Vegetables
123
Try to limit “free sugar” intake to
50g/day
124
A variety of ____ help to regulate blood glucose levels and keep it with an ideal range
hormones
125
The hormones that help regulate blood sugar
Insulin
Glucagon
Epinephrine
Cortisol
126
Insulin
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
Glucagon
- 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
Epinephrine
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
Cortisol
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
Glycemic index
The term glycemic index refers to the potential of foods to raise blood glucose levels.
131
food with a high glycemic index can cause...
food with a high glycemic index cause a sudden surge in blood glucose.
132
ex. of foods with a high glycemic index
candy, white bread
133
foods with a low glycemic index cause a...
food with a low glycemic index cause a low to moderate surge in blood glucose.
134
ex. of foods with a low glycemic index
whole grain
135
Tryglicerol
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
Glycerol
Glycerol is a 3-carbon alcohol
137
Fatty acids
fatty acid atoms are long chains of carbon atoms that are surrounded by hydrogen
138
triglyceride classification
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
short chain tryglyceride
<6 carbon atoms
140
Medium length tryglyceride
6-12 atom atoms
141
Long length tryglyceride
>12 carbon atoms
142
Carbon always make -- bonds
4
143
Tryglycerides can be further classified on their...
level of saturation
144
Saturated fats occur when
all the carbons in the fatty acid chain connect w/ single bonds.Therefore, every carbon atom is fully saturated w/ hydrogen atoms
145
Saturated fats are
straight amd rigid, allowing them to pack thighly together
146
Saturated fats are...
| state of matter
solid
147
Ex. of saturated fats
butter,lard, cheese, animal fat
148
Unsaturated fats occur when...
carbons in the fatty acid chain connect with double bonds. Therefore, not every carbon atom is fully saturated with hydrogen
149
Unsaturated fats are a
| state of matter
liquid
150
Mono unsaturated fats have...
one carbon double bond in the fatty acid chain
151
polyunsaturated fats have....
more than one one carbon double bond in teh fatty acid chain
152
In cis fats, teh long hydrogen on either side of the double bond are on the... side of the fatty acid chain
same
153
Can cis fats occur naturally?
yes
154
Are cis fats good for your health?
generally yes
155
In trans fats, the lone hydrogens on either side of the double bond are on... side of the fatty acid chain
same
156
In trans fats, the lone hydrogens on either side of the double bond are on... side of the fatty acid chain
same
157
Do trans occur naturally?
no
158
through what process are trans fats made
hydrogenation
159
hydrogenation
Blasting a liquid with hydrogen in order to turn it into a spreadable semi-solid
