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EXCI 251 > Nutrition (Chapter 7) > Flashcards

Nutrition (Chapter 7) Flashcards

1
Q

What are essential nutrients?

A

substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs

macro: proteins, carbohydrates, fats
micro: vitamins, minerals

water

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2
Q

Function of proteins

A

important parts of mucles, bone, blood, enzymes, some hormones and cell membranes

help repair tissue, help in growth, supply energy

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3
Q

function of carbs?

A

supply energy to cells in brain, nervous system and blood, supply energy to muscles during exercise

4 cal/gram

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4
Q

function of fats?

A

supply energy, insulate, support/cushion organs - means of transport for fat soluble vitamins

9 cal/gram

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5
Q

function of vitamins?

A

promote chemical reactions within cells

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6
Q

minerals

A

help regulate body functios, aid in the growth and maintenance of body tissues - act as catalysts for the release of energy

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7
Q

Function of water

A

makes up 50-60% of body weight - provides a medium for chemical reactions - transports chemicals - regulates temperature - removes waste - lubrication and cushioning

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8
Q

Which essential nutrients supply energy?

A

proteins, carbohydrates & fats

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9
Q

What is a kilocalorie?

A

the amount of heat it takes to raise the temperature of 1 L of water 1 degree

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10
Q

What are proteins?

A

a compound made of amino acids that contains carbon, hydrogen, oxygen & nitrogen

of 20 AA - 9 are essential and must come from foods other 11 can be produced by the body

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11
Q

Which parts of the body are proteins key?

A 
mucles, bones
blood
enzymes
cell membranes
some hormones
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12
Q

Complete vs incomplete protein sources

A

complete = foods that supply all the essential amino acids in adequate amounts
- meat, fish, poultry, eggs, milk, cheese & soy

incomplete = foods that supply most but not all essential amino acids
-plants, grains, nuts, legumes

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13
Q

What is the recommended protein intake?

A

0.8 g per kilogram of body weight

about 10-30% of total daily calories as protein = acceptable

excess protein is stored as body fat

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14
Q

Protein requirements

A

Protein requirements are balanced by calorie intake

2200 cal - 10% = 220 cal

proteins = 4cal/gram 
220/4 = 55 grams of protein
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15
Q

What happens with over consumption of proteins?

A

AA are wasted and the excess will be:

  • degraded in other products
  • used for energy (in drastic times)
  • converted and stored as glycogen
  • converted and stored as fat (Triglycerides)
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16
Q

Protein over consumption - risks

A 
chemical imbalances
kidney damage
Increase Calcium excreted
Inhibited muscle efficiency 
increase cardiac arrhythmias
causes dehydration (because water is needed to assist in the excretion of the wasted nitrogen)
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17
Q

What are the essential fats?

A

Linoleic acid and alpha-linolenic acis

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18
Q

Functions of the essential fats?

A

key regulators of body processes like:

  • maintenance of blood pressure
  • progress of o a healthy pregnancy
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19
Q

what is a saturated fat?

A

usually solid at room temperature

- found primarily in animal foods + palm/coconut oils

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20
Q

monounsaturated fat

A

usually liquid at room temperature

- found in certain vegetables, nuts, and vegetable oils

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21
Q

polyunsaturated fat

A

usually liquid at room temperature

- found in certain vegetables, nuts, vegetable oils + fatty fish

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22
Q

What is hydrogenation?

A

the process that turns liquid fats more solid
hydrogens are added to unsaturated fats, producing a mixutre of saturated fatty acids + standard and trans forms of unsaturated fatty acids

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23
Q

Trans-fatty acid shape?

A

Atypical shape that affects their chemical activity

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24
Q

Partially hydrogenated fat

A 
- in manufactured foods
major source (fried, baked, stick/hard margarine, etc)
- softer more liquid texture = less hydrogenation
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25
Q

forms of poly unsaturated fats (2)

A
  • omega 3-fatty acids
    found primarily in fish -eat 2x a week < amounts in dark-green leaves, walnuts, flax, certain oils
  • omega-6 fatty acids
    found primarily in certain vegetable oils, especially corn, soybean and cottonseed oils
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26
Q

Benefits of omega-3 fatty acids?

A
  • reduced tendency of blood to clot
  • inhibit inflammation
  • inhibit abnormal heart rhythms
  • reduce blood pressure
  • reduce risk of heart attack
  • reduce risk of stroke
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27
Q

what do fats affect?

A

Blood cholesterol levels

  • Low-density lipoprotein (LDL) = “bad” cholesterol
  • High-density lipoprotein (HDL) = “good” cholesterol
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28
Q

What affects LDL?

A

Saturated and trans fats raise levels

Trans fat also lowers HDL

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29
Q

What affects HDL?

A

unsaturated fats lower LDL and monounsaturated fats increase levels of HDL and may protect against some cancers

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30
Q

other things fats affect?

A 
triglyceride levels
inflammation
heart rhythm
blood pressure
cancer risk
31
Q

best choice of fats?

A

monounsaturated fats and polyunsaturated omega-3 fats

32
Q

Daily intake of fat?

A

men:
linoleic acid = 17 grams
alpha-linoleic acid - 1.6 grams

Women:
12 grams & 1.1

this = about 3-4 teaspoons of vegetable oil

20-35% of total daily calories acceptable as fat

33
Q

Carbohydrates - sources of energy

A

supplies energy to body cells
brain, NS, and blood ONLY use carbohydrates

during high intensity exercise - muscles get most of their energy from carbohydrates

during digestion - broken down into glucose for absorption - liver and muscles take up glucose and store it as glycogen

34
Q

simple carbohydrates

A

1-2 sugar units/molecule
found naturally in fruits and milk and added to many other foods

sucrose, fructose, maltose and lactose

35
Q

complex carbohydrates

A

chains of many sugar molecules
found in plants, especially grains, legumes, tubers
includes starches and dietary fibers

36
Q

Whole grains

A

inner layer - germ
middler layer - endosperm
outer layer - bran

during processing: bran and germ are removed leaving starchy endosperm

refined carbs - retain calories of a whole grain but lose many of the nutrients when processed

37
Q

Refined carbs vs whole grains

A

whole grains - higher in fiber, vitamins, minerals + other beneficial compounds

whole grains take longer to digest - make people feel full and causes a slow rise in glucose levels

38
Q

Glycemic Index

A

measure of how the ingestion of a particular food affects blood glucose levels

foods with a high glycemic index - causes quick and dramatic changes in glucose levels - foods with this = increased risk of diabetes and heart disease

39
Q

Daily intake of carbs?

A

130 grams
45-65% of total daily calories

limit intake of added sugars

40
Q

What is dietary fiber?

A

non-digestible carbohydrates and lignin that are present naturally in plants

41
Q

What is functional fiber?

A

non-digestible carbohydrates isolated from natural sources or synthesized in a lab and added to a food or supplement

42
Q

Total fiber?

A

dietary fiber + functional fiber

43
Q

Soluble fiber?

A

fiber that dissolves in water or is broken down by bacteria in the large intestine

  • delays stomach emptying
  • slows the absorption of glucose
  • binds cholesterol-containing compounds
44
Q

insoluble fiber?

A

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine

  • makes feces bulkier and softer
  • helps prevent constipation, hemorrhoids, diverticulitis, other digestive disorders
45
Q

Sources of fiber?

A

all plant foods contain fiber but processing removes it!

46
Q

recommended intake of fiber? From food!

A 
women = 25 grams 
men = 38 grams
47
Q

vitamins

A

organic (carbon containing) substances needed in small amounts to help promote and regulate chemical reactions + processes in cells
humans need 13

48
Q

The 13 vitamins

A

4 are fat-soluble: A, D, E, K

9 are water soluble: C + the 8 B-complex vitamins

49
Q

Where do you find vitamins?

A

Vitamins are abundant in fruits, vegetables, and grains
they are also added to processed foods

if you consume too much or too little = excess or deficiency

50
Q

Vitamin B6

A

metabolism of AA and glycogen

eggs, poultry, fish, whole grains, nuts, soybeans, liver, kidney, pork

51
Q

Vitamin C

A

maintenance and repair of connective tissue, bones, teeth and cartilage, promotion of healing, aid in iron absoprtion

peppers, broccoli, brussel sprouts, citrus fruits, strawberries, tomatoes…

52
Q

Vitamin A

A

maintenance of vision, skin, lining of the nose, mouth, digestive tract, immune function

found in: liver, milk, butter, cheese, carrots, spinach…dark greens and fruit

53
Q

Vitamin E

A

protection and maintenance of cellular membranes

vegetable oils, whole grains, nuts and seeds, green leafy vegetables, asparagus

54
Q

how to retain nutrients?

A

buy, store & cook with care
cook with minimal water
avoid high heat/do not overcook

55
Q

Minerals?

A

inorganic compounds needed in small amounts for regulation, growth & maintenance of body tissues and functions

56
Q

Major minerals?

A

calcium, phosphorus, magnesium, sodium, potassium, chloride

57
Q

Essential trace minerals?

A

copper, fluoride, iodide, iron, selenium, zinc

58
Q

Iron

A

low intake can cause anemia

59
Q

calcium

A

low intake linked to osetoporosis

60
Q

potassium

A

low intake linked to elevated blood pressure and bone mineral loss

61
Q

magnesium

A

linked to energy transfer, nerve transmission, enzymes

62
Q

Dietary factors that build bone mass

A

Calcium, vitamin D, Vitamin K

63
Q

Dietary factors linked to loss of bone mass

A

alcohol, sodium, caffeine, retinol, soda, protein excess (if intake of calcium and vitamin D is low)

64
Q

Daily water intake

A

foods and fluids you consume - 80-90% of your daily water intake

women = 2.7 L
men 3.7 L

drink in response to thirst

65
Q

Free radicals

A

a chemically unstable, electron seeking compound that can damage cell membranes and mutate genes in its search for electrons

66
Q

Antioxidant

A 
a substance that protects against the breakdown of body constituents by free radicals:
actions include:
- binding oxygen
- donating electrons to free radicals
- repairing damage to molecules
67
Q

phytochemical

A

a naturally occurring substance found in plant foods that may help prevent and treat chronic diseases

  • certain proteins in soy food
  • cruciferous vegetables (cabbage, broccoli..)
  • garlic and onions
  • fruits and vegetables
68
Q

Examples of foods rich in phytochemicals

A

spinach, wine, nuts, broccoli, garlic, salmon, blueberries, green tea

69
Q

DRIs

A

Dietary reference intakes = one of a set of standards based on nutritional safety and optimal health

70
Q

RDA

A

recommended dietary allowance or adequate intake (AI) = intake recommended to prevent nutrient deficiencies and nutritionally-based diseases

71
Q

Tolerable Upper Intake Level (UL)

A

maximum daily intake unlikely to cause health problems

72
Q

supplements?

A

only for certain groups:
pregnant women (folic acid)
vitamin b12 for people over 50

73
Q

Dietary themes?

A

consume a variety of nutrient dense foods

  • eat more dark green vegetables, orange vegetables, legumes, fruits, whole grains and low-fat and fat-free milk and milk products
  • eat less refined grains, saturated fat, trans fat, cholesterol, added sugars and calories

EXCI 251 (5 decks)

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