Nutrition For Wellness Flashcards
Define nutrition.
diet supplies essential nutrients for healthy body function
What are the 3 types of macromolecules?
- carbohydrate
- protein
- fat
What are carbohydrates made up of?
- sugars and starches
- mono, di, and polysaccharaides
What is protein made up of?
amino acids
What is fat made up of?
saturated, unsaturated, and trans fats
How does good nutrition effect growth?
- proper cell and organ growth
- tissue growth including muscle and bone
How does good nutrition effect function?
- function of body organs and organ systems
- cell function: nutrients are essential for chemical reactions to take place
What should your plate look like?
- variety
- replace larger portions of starches with vegetables
- reduced red meat consumption (use supplemental sources of protein like vegetables and legumes)
Name 3 tips to decrease food consumption.
- decrease portion size
- decrease plate size
- eat at a specific spot
Name 3 tips to alter the type of food that we eat.
- meal preparation
- avoid the middle of the grocery store
- eating out (healthier)
What does the typical Canadian diet look like?
- high in fat: saturated fat
- high in sugar: liquid sugar, “fat-free” foods
- low in fibre
- high in overall calories
Why is water essential?
- most abundant compound
- essential for proper cell function
Why are vitamins essential?
- most not manufactured by the body, but are obtained in diet
- careful with fat-soluble supplementing
Why are minerals essential?
- maintain water and acid-base balance
- enzyme function, nervous system function, blood clotting, normal heart rhythm
Name 4 dietary diseases.
- vegetarian
- vegan
- celiac-autoimmune disease (gluten)
- Crohn’s and Colitis-inflammatory disease (flare ups)
Protein can be supplemented, but it is better to obtain it from the diet through:
- nuts
- some grains: quinoa, soy products, barley
- legumes: beans, lentils
What supplementation is often used during pregnancy?
folate (folic acid)
What supplementation is often used with digestive disorders?
probiotics
Why is supplementation commonly used for bone health?
older adults have increased risk for osteoporosis (especially in women due to reduction in estrogen)
What are the purposes of GMO?
- to resist changes/stresses in the environment (drought, humidity)
- pests
- crop yield
What changes should be made when eating for performance?
- depends on the activity: long durations require higher carbohydrates for glycogen storage
- higher in protein: necessary for tissue growth and repair
- increased water intake
- increased calorie intake
