Sac 2 Flashcards
Nutrients definition
Substances found in food that are required by the body for growth and maintenance of body systems.
What do cells use nutrients for ?
- energy production
- growth
- repair/ replacement of body cells
- regulation of body processes
Six essential nutrient categories
Fats Protein Carbohydrates Water Vitamins Minerals
What are macronutrients and example
- required in Hugh quantities
Example ; carbs, protein and fats
What are micro nutrients and example
Needed in smaller amounts
- vitamins and minerals
What is a complete protein and example of where it’s founds
Has all 9 essential amino acids
Found in animal products + soy
What are incomplete proteins
Do not have all essential amino acids
Example ; nuts , beans , rice
How many amino acids
22 total
9 essential
Functions of fats
- satiety (satisfied )
- insulation
- formation of cell membrane
- energy
“Good fats “
> mono-unsaturated
poly-unsaturated
HDL - high density lipids
“Bad fats”
> saturated
> trans ( man made)
Example of mono-unsaturated fats
Avocado
Olive oil
Example of poly unsaturated
Salmon
Walnuts
Saturated fats example
Meat
Cheese
Example of trans fats
Store bought cakes
Store bought pastries
How many minerals are needed for effective body maintenance
20
What are the 2 categories of vitamins
Fat soluble (excess stored in body tissues) and water soluble (excess excreted)
Where is calcium stored
Most in bones
Some In teeth
When is calcium critical
During growth periods
Where is calcium abundant
Milk , cheese, yogurt, some in nuts
When is optimal peak bone mass achieved
Age 22
