Nutrition Exam - Stage 1 Flashcards
identify the macronutrients
carbohydrates
fats - lipids
protein
identify the main micronutrients
Vitamins - vitamin D, (A, C, E, K, B6, B12, )
Minerals - calcium, magnesium, and zinc
play roles in maintaining immune function
a good source of complex carbohydrates
whole grains
why is fibre important in our diet
slower intake of nutrient uptake
gut health
soft stools
is water considered a nutrient
no
what can affect BMR
gender
body size
drugs
low energy-dense foods
vegetables
fish
fruits
why vegans need appropriate combinations of protein in their diet
proteins need to be combined to obtain essential amino acids, which are not readily available from a single plant source alone.
two classes of vitamins
fat-soluble
water soluble
coeliac patients have intolerance to what
to the protein gluten found in a variety of grains
what can gluten cause damage to
triggers an immune response in your small intestine. Over time, this reaction damages your small intestine’s lining and prevents it from absorbing some nutrients (malabsorption).
polysaccharides are
complex sugars
glycaemic index of a food
measure of how fast blood glucose level raises and how long it take to return to normal
glycaemic index of a food relation to glucose
it is compared to glucose which has a value of 100
source of monosaccharide
honey
source of disaccharide
table sugar
source of polysaccharide
cereals
main monosaccharides
glucose
fructose
galactose
main disaccharides
sucrose
lactose
maltose
main polysaccharides
starch
fibre
glycogen
what should people be exposed to that enables them to produce vitamin d
sunlight
why is iron an important mineral for the body
brain development
helps form haemoglobin in red blood cells
calculate BMI
BMI= body mass index
h squared=height (metres)
Example:
67kg
——–
1.6m squared
calculate BMR
BMR=basal metabolic rate
kg x female(0.9) or male (1.0) x 24 x 4.2
thermic effect
the rate at which your body burns calories
calculate energy expenditure
BMR + exercise + TE
what organ absorbs most of nutrients into the bloodstream
small intestine
where is waste exited from body
anus
what does salivary glands do
provides amylase for the initial digestion of polysaccharides
what does large intestine do
absorbs water and salts from the material that has not been digested as food, and get rid of any waste products left over
what does liver do
synthesises bile that is transferred to the gall bladder for storage
what organ is important for the initial digestion of protein
stomach
what does pancreas produce
makes pancreatic juices called enzymes.
Your pancreas also helps your digestive system by making hormones.
process of digestion of carbohydrates in humans
starts in the mouth where salivary amylase starts the breakdown of polysaccharides into disaccharides.
then continues into the small intestine where pancreatic amylase continues the breakdown process into monosaccharides (such as glucose).
name of the lump of food travels down oesophagus
bolus
purpose of oesophagus
tube that joins stomach and mouth
muscle contractions help move food along oesophagus
5 food groups
fruits vegetables dairy grain/cereals lean meats
how and why the food groups are broken up
broken up into segments that represent the proportion that should be eaten
best fats for health
unsaturated
health issue linked to obesity how it can effect a persons health
diabetes millitus:
dramatically increases the risk of various cardiovascular problems, including chest pain (angina),
heart attack,
stroke
narrowing of arteries (atherosclerosis)
indicators of disordered eating
obsessive about calorie consumption
in-accurate perception of body size
difference between disordered eating and an eating disorder
disordered eating is a spectrum of irregular behaviours or habits that may or may not signal a disorder.
an eating disorder is a serious condition that disrupts your life and health
term energy density
refers to the amount of energy in kj per gram of food
high energy density example
oils
difference between macronutrients and micronutrients
macronutrients provide energy, growth and maintenance of body. they are required in larger amounts.
micronutrients are essential for functioning of body systems and disease prevention. they are required in smaller amounts
calculate total energy Example: carbs=125g fat=80g protein=120g
carbs= 125g x 16.7kj/g = 2087.5 fat= 80g x 37.7kj/g = 3016 protein= 120g x 16.7kj/g = 2004 total = 7028
fat energy
37.7kj/g
carbohydrate energy
16.7kj/g
protein energy
16.7kj/g
alcohol energy
27.0kj/g
water energy
0
calculate percentage energy
Example:
total energy = 7028
carbs = 2008
% energy carbohydartes = 2008/7028 x 100% = 28.6%
what is BMR
minimum amount of energy (kj) required to maintain a body at rest
difference between simple and complex carbohydrates
simple = more soluble, short chains of molecules complex = less soluble, longer chains of molecules
high content of simple carbohydrates example
honey
sugar
high content of complex carbohydrates example
grains
legumes
different types of fibre
soluble
insoluble
soluble fibre example
chia seeds
insoluble fibre example
grains
why is protein necessary in our diets
maintenance
growth and repair of cells & muscles
high protein content example
chicken
red meat
cheese
difference between essential and non-essential amino acids
essential must be consumed in diet
non-essential body can synthesise
how can vegetarians get enough protein
by eating non-meat based foods that contain protein
dairy & leafy green vegetables
role of fat
energy source
storage of vitamins (& synthesise)
regulate hormones
why is it important diet is not high in trans fats
raises level of bad cholesterol
leads to heart disease
calculate thermic effect
multiply average daily energy intake by 0.1 (10%)
example:
11,200 x 0.1 = 1, 120kj
how to calculate whether gaining or losing weight
energy balance
average daily energy intake - energy expenditure
example:
11, 200 - 10, 489 = 511
therefore gaining weight (because positive number)
process of mechanical digestion
grinding food into smaller particles in mouth
process of chemical digestion
chemical breakdown of food using enzymes
where are carbohydrates broken down and absorbed in body
mouth
small intestine
where are proteins broken down and absorbed in body
stomach
small intestine
where are fats broken down and absorbed in body
small intestine
passageway of food once enters mouth
mouth –> oesophagus –> stomach –> small intestine –> large intestine –> rectum
difference between allergy and an intolerance
allergy- immune system reaction that affect organs in body, can be life threatening
intolerance- less severe
fat soluble vitamins
A, D, E, and K
water soluble vitamins
Vitamin C and Vitamin B
highest energy-dense macronutrient
fats
what is in carbohydrate hierarchy
monosaccharides,
disaccharides,
polysaccharides
omega 3 and omega 6 essential fatty acids are
polyunsaturated
what happens in small intestine (with bile)
bile is released into small intestine for the digestive process of lipids
convert calories to kj how
multiply by 4.2
how much energy in 100g of tim tams (5 tim tams) protein= 4.6g fat= 26.9g carbs= 64.7g (NEED CALCULATOR)
protein = 4.6g x 16.7kj/g = 76.8kj.g
fat = 26.9g x 37.7kj/g = 1014.1kj/g
carbohydtares = 64.7g x 16.7kj/g = 1080.5kj/g
Total = 2171kj
calculate percent energy distribution for protein, fat or carbs
first, calculate amount of energy in each macronutrient and the total of all
then divide energy in either macronutrient by total energy and x 100%
enzymes
These proteins speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb.
Your saliva has digestive enzymes in it.
Some of your organs, including your pancreas, gallbladder, and liver, also release them.
