power point #3: nutrition Flashcards
what are the nutritional requirements of a healthy diet
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
How much energy do the essential nutrients supply
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrate = 4 calories per gram
what is a kilocalories
a measure of energy content in food; the amount of heat it takes to raise the temperature of 1 litre of water 1°C; commonly referred to as “calorie”
what are proteins, what is their function
Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
Of twenty common amino acids in foods, nine are essential
Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones
what are complete protein sources , what are incomplete protein sources
Complete protein sources = foods that supply all the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply most but not all essential amino acids
Plants, including legumes, grains, and nuts
what is the recommended protein intake
Adequate daily intake of protein = 0.8 gram per kilogram (0.36 gram per pound) of body weight
Acceptable Macronutrient Distribution Range = 10–35% of total daily calories as protein
what are fats, their utility
Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavour and texture to foods
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body functions such as the maintenance of blood pressure and the progress of a healthy pregnancy
what are the types of fat
Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature
Found primarily in animal foods and palm and coconut oils
Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils and in fatty fish
what are the key forms of polyunsaturated fats
Two key forms of polyunsaturated fats:
Omega-3 fatty acids are produced when the endmost double bond of a polyunsaturated fat occurs three carbons from the end of the fatty acid chain
Found primarily in fish
Omega-6 fatty acids are produced when the endmost double bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid chain
Found primarily in certain vegetable oils, especially corn, soybean, and cottonseed oils
which fats should be low intake, medium intake,
low: saturated, trans
moderate: monounsaturated
polyunsaturated
effects of fat on cholestreral
Low-density lipoprotein (LDL) = “bad” cholesterol
High-density lipoprotein (HDL) = “good” cholesterol
Saturated and trans fats raise levels of LDL; trans fats also lower levels of HDL
Unsaturated fats lower levels of LDL
best fats
Best choices = monounsaturated fats and polyunsaturated omega-3 fats
what does fat affect
Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk
what is the adequate daily intake of fats
about 3–4 teaspoons of vegetable oil
Acceptable Macronutrient Distribution Range = 20–35% of total daily calories as fat
What are carbohydrates and their functions
- The primary function of dietary carbohydrate is to supply energy to body cells.
- Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel
- During high-intensity exercise, muscles get most of their energy from carbohydrates
- During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen
simple vs complex carbohydrates
- Simple carbohydrates contain one or two sugar units in each molecule
Found naturally in fruits and milk and added to many other foods
Include sucrose, fructose, maltose, and lactose - Complex carbohydrates consist of chains of many sugar molecules
Found in plants, especially grains, legumes, and tubers
Include starches and most types of dietary fibre
recommended carbohydrate intake
Adequate daily intake of carbohydrate = 130 grams
Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate
Limit on intake of added sugars
Health Canada: 25% or less of total daily calories
World Health Organization: 10% or less of total daily calories
percentage of daily calories for each macronutrient
Carbohydrate = 45–65% of total daily calories
Fat = 20–35% of total daily calories
Protein = 10–30% of total daily calories
what is fibre, its function
Dietary fibre = non-digestible carbohydrates and lignin that are present naturally in plants
Functional fibre = non-digestible carbohydrates isolated from natural sources or synthesized in a lab and added to a food or supplement
Total fibre = dietary fibre + functional fibre
types of dietary fibre
Soluble (viscous) fibre = fibre that dissolves in water or is broken down by bacteria in the large intestine
Slows the body’s absorption of glucose
Binds cholesterol-containing compounds
Insoluble fibre = fibre that doesn’t dissolve in water
Makes feces bulkier and softer
Helps prevent constipation, hemorrhoids, and diverticulitis
sources of dietary fibre
All plant foods contain fibre, but processing can remove it
Good sources of fibre:
Fruits (especially whole, unpeeled fruits)
Vegetables
Legumes
Oats (especially oat bran)
Whole grains and wheat bran
Psyllium (found in some cereals and laxatives)
recommended intake of daily fibre
Women = 25 grams per day
Men = 38 grams per day
Canadians currently consume about 14g of fibre
what are vitamines
Vitamins = organic (carbon-containing) substances needed in small amounts to help promote and regulate chemical reactions and processes in body cells.
Four vitamins are fat-soluble (A, D, E, and K)
Nine vitamins are water-soluble (C and the eight B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)
where to find vitamines
Vitamins are abundant in fruits, vegetables, and grains; they are also added to some processed foods
If you consume too much or too little of a particular vitamin, characteristic symptoms of excess or deficiency can develop
Vitamins commonly lacking in the Canadian diet:
Vitamin A
Vitamin C
Vitamin B-6
Vitamin E
what are minerals
- Minerals = inorganic (non-carbon-containing) compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions
- There are about 17 essential minerals:
Major minerals (those that the body needs in amounts exceeding 100 mg per day) include calcium, phosphorus, magnesium, sodium, potassium, and chloride
Essential trace minerals include copper, fluoride, iodide, iron, selenium, and zinc
what happens if you consumme too many minerals or too little
If you consume too much or too little of a particular mineral, characteristic symptoms of excess or deficiency can develop
what are the minerals commonly lacking in the canadien diet
Iron = low intake can cause anemia
Calcium = low intake linked to osteoporosis
Magnesium= found in whole grains and leafy vegetables
Potassium = low intake linked to elevated blood pressure and bone mineral loss
how much of the human body is composed of water
Human body is composed of about 60% water; you can live only a few days without water
Foods and fluids you consume provide 80–90% of your daily water intake
what is the adequate intake of water
Women need to drink about 9 cups of fluid per day
Men need to drink about 13 cups of fluid per day
what are vegetarian diets low in
Vegetarian diets are lower in saturated fat and cholesterol and higher in complex carbohydrates, fibre, folate, vitamins C and E, carotenoids, and phytochemicals
what is organic food
a designation applied to foods grown and produced according to strict guidelines limiting the use of pesticides, nonorganic ingredients, hormones, antibiotics, genetic engineering, irradiation, and other practices
Organic foods tend to have lower levels of pesticide residues than conventionally grown crops
what can phytochemicals do
protect against chronic diseases
