Nutrition Unit Flashcards
What is the Definition of Nutrition?
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.)
What is the definition of Diet?
What you consume or what you eat and drink everyday.
How many nutrients does your body need?
40
What does RDA stand for and what is it?
- 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.
What is the recommended number of daily calories?
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.
What is the definition of Nutrients?
The chemical substances in food that the body needs to function properly.
What are the functions of nutrients?
- Energy
- Growth
- Build, repair, and maintain body tissue.
- example absorptions of calcium in bone tissue.
- Health - regulate and maintain body processes
- Example enzymes regulate digestive system, hemoglobin carries oxygen in blood from lungs to tissues
What are the six classifications of nutrients?
- Carbohydrates
- Proteins
- Fats
- Vitamins
- Minerals
- Water
Why is water so important to humans?
- They can’t make it
- The human body is made up of about 60% water
- The body loses about 10 cups of water a day from breathing, perspiration, and eliminating of wastes.
What are the functions of water?
- 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.
What are vitamins?
- they provide no energy or calories
- you get them from eating natural foods.
- needed for growth and repair of body cells
What are the classes of vitamins?
- Water-soluble vitamins
2. Fat-soluble viamins
What are water-soluble vitamins?
- 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.
What are Fat-soluble vitamins?
- They can be stored
- absorbed and transported by fat
- excess amounts are stored in fat cells
Vitamins A,D,E,K
What are minerals?
- Inorganic substances that the body cannot produce
- Contains no calories or energy
- helps regulate many vital body processes
What are the 3 important minerals?
- Calcium
- Iron
- Sodium
What does Calcium do?
- Its important function is building and maintaining bones. Vital source for women as they get older to help prevent Osteoporosis.
What does Iron do?
- its important function is to help transfer oxygen in red blood cells to your muscles and other issues.
- Iron deficiencies are common amoung women
What does Sodium do?
- 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.
What are carbohydrates?
- the body’s most important source of energy
- forms of carbohydrates include sugars, starches, and fiber.
Where are simple carbohydrates found?
- fruit, milk, and some veggies.
What are the 4 different -tose found in?
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.
How does Complex Carbohydrates work?
- 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.
What is Glucose and Glycogen?
- 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.
What are sources of complex carbs?
- vegetables
- peas
- beans
- potatoes
- pasta
- seeds
- nuts
What is Fiber?
- a carbohydrate that your body cannot digest, it is the tough stringy part of vegetables, fruits, grains and its supplies no energy.
What is thee function of Fiber?
- moves waste through your digestive system
- helps prevent constipation and intestinal problems
- might reduce the chance of developing cancer.
What are foods high in fiber?
- whole wheat breads
- bran
- pasta
- brown rice
- oatmeal
- popcorn
- cereals.
What do fats provide?
- 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
Why is fat necessary?
- 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
What is Saturated Fat?
- it is solid at room temp and comes mostly from animals fat
- Butter,Meat,Milk dairy foods, egg yolks
What is unsaturated fat?
- liquid from a room temperature and comes from mostly veggies fats
- soybean, corn, cottonseed, olive oils, almonds, peanuts.
What are Proteins?
- 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.
How do you get amino acids?
- 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.
What are foods that contain essential amino acids called?
Complete proteins sources
Come from fish, meat, poultry, eggs and cheese
What are incomplete proteins?
- contain some essential proteins, but not all essential amino acids come from plant
Sources, been, nuts, rice
What must protein intake be daily?
- because it cannot be stored
- any excess proteins will be excreted
