nutrition definitions Flashcards
What is nutrition?
The process by which the body takes in and uses food.
What are nutrients?
Chemical substances obtained from food that your body needs to function properly, to grow, to repair itself, and to supply itself with energy. It can prevent some chronic diseses.
6 out of 10 leading causes of death are directly linked to:
Your diet
What are essential nutrients?
Nutrients your body cannot make itself or cannot make in sufficient amounts, and must therefore be received through diet.
What are macronutrients?
Comprise the greatest portion of nutrition intake. They supply the energy for work. They are carbohydrates, proteins and fats.
What are carbohydrates?
The main energy source for a body activities in the form of sugar, starch or fiber.
What are complex carbohydrates?
Complex carbohydrates are long chains of sugar molecules that are rich in fiber, vitamins, and minerals. The two types of complex carbohydrates are fiber and starch. They are more nutritious than simple carbohydrates because they have more fiber and digest more slowly, making them more filling and helpful for weight control. Complex carbohydrates are important for long-term health, helping to maintain a healthy weight and protect against type 2 diabetes and heart problems.
What is fibre?
Fibre is especially important because it promotes bowel regularity and helps to control cholesterol. Act as the bodies fuel and they contributed significantly to energy production. Found in whole, unprocessed foods including vegetables, fruits, legumes, and whole grains.
What are simple carbohydrates?
Simple carbohydrates are quickly broken down by the body for energy. They include refined sugars and starches that lack natural fibers and nutrients. While some simple carbs are found naturally in fruits and dairy products, they are also present in processed foods like candy, table sugar, syrup, and soft drinks.
What is glucose/Blood sugar?
The mean sugar found in your blood. It comes from the food you eat and is your body’s main source of energy.
What are hidden sugars?
Added sugars disguised with a less no name and in products where you would not expect to find them. These include products with the OS E suffix such as fructose, maltose, and lactose. Sugers such as sorbitol mannitol.
Who many teaspoons of sugar per day?
9
What are proteins?
Protein is a crucial part of all body tissues, needed for growth, repair, and the proper functioning of hormones, enzymes, the immune system, and fluid balance. After water, proteins are the most abundant components in skin, tendons, muscles, and other tissues, also providing additional energy. Out of approximately 20 amino acids, nine are essential and must be obtained through food, as the body cannot produce them.
What are complete proteins?
Foods that contain all of the essential amino acids and in amounts similar to those required to the body.
What are incomplete proteins?
Those that do not contain enough of one or more essential amino acids.
What are fats?
Known scientifically as lipids, fats are substances that do not dissolve in water and produce the most energy per gram of any food. Currently, about 40% of your food energy comes from fat, but ideally, this should be reduced to 35% or lower. Fats are also used by the body for insulation and protection.
What are saturated fats?
Saturated fats are usually solid at room temperature and mostly come from animal sources like meat and dairy products, as well as tropical fats like coconut, palm, and palm kernel oils. They can raise LDL (bad) cholesterol levels, increasing the risk of heart disease. Replacing foods high in saturated fats with healthier options can help lower this risk.
What are monounsaturated fats?
A fat guy is liquid at room temperature. Found in a variety of foods and oils such as oil, peanuts, corn, cotton seed, sunflower, safflower or soybean oil. Considered good fats because of the lower cholesterol content.
What are polyunsaturated fats?
Usually liquid at room temperature and referred to as oils, unsaturated fats are found mostly in fatty fish, plant-based oils, seeds, and nuts. They are considered healthier fats because they can reduce the risk of heart disease, especially when used instead of saturated fats. Unsaturated fats help lower LDL (bad) cholesterol by aiding in its breakdown and removal from the body. The two main types of polyunsaturated fats are omega-3 and omega-6 fatty acids.
What are trans fats?
Look for the term “partially hydrogenated.” Artificial trans fats are made by an industrial process that adds hydrogen to liquid vegetable oils, making them more solid. This process creates foods that are easier to cook and less likely to spoil. However, trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease, stroke, memory loss, and type 2 diabetes.
What are calories?
Units that measure energy. They are a measure of the energy in food and the energy your body burns. In kilojoules or kilocalories. 1 LB of fat contains 3500 calories.
What are micronutrients?
Includes vitamins and minerals and are called MICROnutrients(not macro but micro) because they are needed in small amounts.
What are some energy-providing nutrients?
Carbohydrates, proteins and fats.
How much energy do these three produce?
carbs = 4 calories per gram.
proteins = 4 calories per gram.
Fats = 9 calories per gram
What are the 6 basic elements in a nutritious diet?
Carbohydrates, fats and oils, proteins, minerals, vitamins, water and (fibre). maybe?
