Nutrition Unit Flashcards

1
Q

What is the Definition of Nutrition?

A

The entire process by which our body absorbs and makes us of the foods we eat.
(The foods we eat are broken down into a simpler form that are released and absorbed into the bloodstream and then carried through the blood to all parts of the body where nourishment takes place.)

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2
Q

What is the definition of Diet?

A

What you consume or what you eat and drink everyday.

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3
Q

How many nutrients does your body need?

A

40

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4
Q

What does RDA stand for and what is it?

A
  • Recommend dietary allowances
  • it is a guideline that list the recommended amount of vitamins, minerals, and calories that a person needs to stay healthy.
  • it vary according to sex, age, height, and weight.
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5
Q

What is the recommended number of daily calories?

A

1600 calories for inactive women
2200 Calories for children, teenage girls, active women, and inactive men.
2800 Calories for teenage boys, active men, and very active women.

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6
Q

What is the definition of Nutrients?

A

The chemical substances in food that the body needs to function properly.

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7
Q

What are the functions of nutrients?

A
  1. Energy
  2. Growth
    • Build, repair, and maintain body tissue.
    • example absorptions of calcium in bone tissue.
  3. Health - regulate and maintain body processes
    • Example enzymes regulate digestive system, hemoglobin carries oxygen in blood from lungs to tissues
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8
Q

What are the six classifications of nutrients?

A
  1. Carbohydrates
  2. Proteins
  3. Fats
  4. Vitamins
  5. Minerals
  6. Water
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9
Q

Why is water so important to humans?

A
  1. They can’t make it
  2. The human body is made up of about 60% water
  3. The body loses about 10 cups of water a day from breathing, perspiration, and eliminating of wastes.
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10
Q

What are the functions of water?

A
  • carries other nutrients to the cell
  • transports waste from cells
  • allows digestive system to break down foods into molecules that cells can use.
  • helps the body maintain a stable temperature.
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11
Q

What are vitamins?

A
  • they provide no energy or calories
  • you get them from eating natural foods.
  • needed for growth and repair of body cells
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12
Q

What are the classes of vitamins?

A
  1. Water-soluble vitamins

2. Fat-soluble viamins

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13
Q

What are water-soluble vitamins?

A
  • they cannot be stored and they must be replenished
  • they dissolve in water in blood are carried to cells throughout your body.
  • the excess will be excreted in urine
  • you need to eat foods containing them daily because they cannot be stored.
  • Vitamins C and B complex.
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14
Q

What are Fat-soluble vitamins?

A
  • They can be stored
  • absorbed and transported by fat
  • excess amounts are stored in fat cells
    Vitamins A,D,E,K
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15
Q

What are minerals?

A
  • Inorganic substances that the body cannot produce
  • Contains no calories or energy
  • helps regulate many vital body processes
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16
Q

What are the 3 important minerals?

A
  1. Calcium
  2. Iron
  3. Sodium
17
Q

What does Calcium do?

A
  • Its important function is building and maintaining bones. Vital source for women as they get older to help prevent Osteoporosis.
18
Q

What does Iron do?

A
  • its important function is to help transfer oxygen in red blood cells to your muscles and other issues.
  • Iron deficiencies are common amoung women
19
Q

What does Sodium do?

A
  • Helps body cells function properly
  • most people eat more sodium than they need
  • Sodium can cause those with hypertension to retain water keeping their blood pressure high.
20
Q

What are carbohydrates?

A
  • the body’s most important source of energy

- forms of carbohydrates include sugars, starches, and fiber.

21
Q

Where are simple carbohydrates found?

A
  • fruit, milk, and some veggies.
22
Q

What are the 4 different -tose found in?

A
Fructose - fruit
Maltose - grain
Sucrose - sugar
Lactose - milk or dairy products. 
- lactose intolerant is a condition where the body is unable to digest milk sugar.
23
Q

How does Complex Carbohydrates work?

A
  • they have a more complicated structure.
  • the digestive system breaks the complex carbs into glucose ( a simple sugar) which is absorbed in the blood stream, then transported to the liver, which controls distribution throughout the body.
24
Q

What is Glucose and Glycogen?

A
  • Glucose in the liver converts into glycogen.
  • Glucose is energy from converted sugar.
  • Glycogen is stored and pulled from the muscles for the body to use.
  • more compact compound that serves as a reserve supply of energy for the body.
  • Muscles reconvert Glycogen into glucose.
25
Q

What are sources of complex carbs?

A
  • vegetables
  • peas
  • beans
  • potatoes
  • pasta
  • seeds
  • nuts
26
Q

What is Fiber?

A
  • a carbohydrate that your body cannot digest, it is the tough stringy part of vegetables, fruits, grains and its supplies no energy.
27
Q

What is thee function of Fiber?

A
  • moves waste through your digestive system
  • helps prevent constipation and intestinal problems
  • might reduce the chance of developing cancer.
28
Q

What are foods high in fiber?

A
  • whole wheat breads
  • bran
  • pasta
  • brown rice
  • oatmeal
  • popcorn
  • cereals.
29
Q

What do fats provide?

A
  • twice as much energy per ounce as carbs and proteins
  • contains a greater number of calories per unit of weight, you gain more weight eating
  • foods high in fat as eating the same amount of foods high in carbs
  • stored in tissues as a secondary energy reserves supply
  • should supply no more than 30 % of your daily cals intake
30
Q

Why is fat necessary?

A
  • it is a form of stored energy
  • insulates your body
  • surrounds, cushions vital organs to protect them from injury
  • helps satisfy hunger because fat takes longer to digest than carbs or proteins
  • fats carry vitamins A,E,D,K into the blood and our body cannot use these nutrients without fat
31
Q

What is Saturated Fat?

A
  • it is solid at room temp and comes mostly from animals fat

- Butter,Meat,Milk dairy foods, egg yolks

32
Q

What is unsaturated fat?

A
  • liquid from a room temperature and comes from mostly veggies fats
  • soybean, corn, cottonseed, olive oils, almonds, peanuts.
33
Q

What are Proteins?

A
  • an organic compound made up of amino acids
  • group of nutrients that builds, repairs, and maintains body cells.
  • a form a energy, you cant get it from fat and carbs
  • protein should supply 10% - 15% of calories in your diet.
34
Q

How do you get amino acids?

A
  • The body breaks down proteins into a simpler substance called amino acids
  • the body can produce some amino acids but the rest comes from what we eat, these foods are called essential amino acids.
35
Q

What are foods that contain essential amino acids called?

A

Complete proteins sources

Come from fish, meat, poultry, eggs and cheese

36
Q

What are incomplete proteins?

A
  • contain some essential proteins, but not all essential amino acids come from plant
    Sources, been, nuts, rice
37
Q

What must protein intake be daily?

A
  • because it cannot be stored

- any excess proteins will be excreted