Unit 1: Nutrition And Health Flashcards
Micronutrients (4 points)
- Small molecules/single atoms
- Includes vitamins and minerals
- Performs essential functions in the body
- No energy associated with them
Macronutrients (3 points)
- large molecules
- give us energy which is measured in calories, as well as performs other critical functions in the body
- includes lipids, carbohydrates, and proteins
Malnourished (4 points)
- Typically results from chronic under feeding
- Can be general or nutrient specific
- General malnutrition is a sign of lack of food
- Nutrient malnutritions can indicate an unbalanced diet, absorption issue, or lack of access to a specific food
Overfed (2 points)
- Results in obesity
2. Results in an increase in other chronic diseases (eg heart diseases, diabetes, etc.)
Carbohydrates (4 points)
- Provide 4 calories of energy/gram
- Produced by plants in photosynthesis
- Found in plant based foods and milk
- Categories include: sugars, starches, fibres
Functions of Carbohydrates (6 points)
- Energy
- Communication among cells
- Structure and function of proteins
- Supply raw materials to build compounds
- Promotes elimination of wastes
- Contributes to an energy reserve
Sugars (5 points)
- Simplest from of Carbs
- Comprised of 1 or 2 saccharides
- Form of empty calories (provide energy, but have no other use)
- WHO recommends only 5% added sugar calories
- Too much sugar= higher risk of diabetes, heart disease, tooth decay, obesity
Starches (3 points)
- Long chain of glucose
- Aka polysaccharides
- Bodies digest starch slower than sugars
What are starches found in?
Grains, beans, and vegetables
What are sugars found in?
Sugar, honey, fruit juice, maple syrup, molasses, fructose, drinks, desserts
Fibre (5 points)
- Long chains of glucose bonds, but the shape is different than starches
- We do not have digestive enzymes for fibre
- Categorized as soluble and insoluble fibre
- Fibre passes through out system without being absorbed
- 25g/ day AT LEAST
Soluble Fibres (3 points)
- Mixes with stomach acid to make a gel-like substance
- Slows down digestion
- Binds with fat and removes it
Insoluble Fibres (3 points)
- Provides bulk to waste
- Regulates pH in the gut
- Feeds large intestine bacteria
Structure and Function of Proteins (5 points)
- Long chains of amino acids
- Make up muscles, organs, enzymes, organelles, etc.
- Can be used as energy source, but this is not our body’s preference
- 4 calories/gram
- 50g/ day recommended
Dietary Sources of Protein
Meat/alternatives, milk/alternatives, grains, some vegetables
Protein Deficiency (3 points)
- Responsible for 6 million deaths each year
- Tropical regions more at risk
- Kwashiorkor(protein specific), marasmus(no food)
Protein Toxicity (2 types)
- General = kidney disease, calcium loss in urine
2. PKU = genetic condition, unable to break down phenylalanine (an amino acid)
Structure and Function of Lipids (2 points)
- Structure: long chains of carbon and hydrogen
- Function: cell membranes, bile, insulation/protection, vitamin absorption/storage, brain/nerve cell insulation, energy
Dietary Sources of Lipids
Milk/alternatives, oils, meat/alternatives, some grains and some vegetables
Saturated Fat (3 points)
- Solid at room temperature
- Found in red meats and alternatives, and fried foods
- High intake is associated with heart disease
Unsaturated Fats (5 points)
- Liquid at room temperature
- Found in chicken, fish, vegetables oils
- High intake LOWERS risk of heart disease
- Monounsaturated (omega 3 and 6, play with mood and behaviour) and polyunsaturated (omega 9)
- 3 and 9 are better than 6
Trans Fats (3 points)
- Developed to try and make spreadable unsaturated fat
- EPIC FAILED, created a fat that cannot break down
- Huge contributor to heart disease
Iron
Dietary sources: liver, tofu, octopus, oysters, asparagus, spinach, oatmeal
Use: helps carry oxygen through the body
Storage: stored in ferritin, which is found in the liver and muscles
Deficiency: heart failure, fatigue, shortness of breath
Overdose: fatigue, enlarged liver or spleen
Vitamin K
Sources: beef liver, dark green vegetables Use: blood thinner Storage: body makes it's own, not stored Deficiency: uncommon, cystic fibrosis Overdose: uncommon, body numbness
Calcium
Sources: dairy products, beans, tofu, almonds
Use: structures the bones and teeth
Deficiency: osteoporosis, muscle spasms
Overdose: kidney stones, irregular heart beat, dry mouth
Vitamin C
Sources: citrus fruits, berries, tropical fruits
Use: repair and growth of tissues, anti oxidants, forms important proteins
Storage: cannot be stored
Deficiency: scurvy, bleeding
Overdose: heartburn, nausea, cramping, vomiting
Vitamin B6
Found in meats, whole grains, bananas, nuts, tuna, milk
Magnesium
Sources: high fibre foods, nuts, fruits and vegetables, peas, beans, seeds, soy and dairy products, whole grains
Uses: energy production, active transport of calcium and potassium, bone strength
Storage: in bones
Deficiency: hypocalcaemia, nausea, numbness
Overdose: nausea, diarrhea, irregular heart beat
Vitamin B9 (Folic Acid)
Sources: spinach, breads, orange juice, noodles
Uses: lowers risk of brain damage for the baby
Deficiency: heightened risk of depression
Vitamin E
Sources: vegetable oils, nuts, seeds, green leafy vegetables, liver, fruit juice
Uses: protects body tissues from damage, forms red blood cells, helps body use Vitamin K
Storage: liver and adipose
Deficiency: uncommon liver and kidney issues, muscle weakness
Overdose: headache, nausea, diarrhea, increased risk of bleeding
Vitamin B12
Sources: animal food, some breakfast cereals
Uses: forms red blood cells, metabolism
Storage: not stored well, but stored in liver
Deficiency: easy bruising and bleeding, diarrhea, fatigue
Overdose: no problems
Vitamin A
Sources: liver, fish oils, orange and yellow vegetables
Uses: visibility in the dark, bones, teeth, immune system, skin health
Overdose: can cause birth defects, skin can become orange, nausea
Phosphorus
Sources: cheese, whole milk, bacon, shellfish
Uses: makes ATP, stores energy, creates DNA and RNA
Storage: bones and teeth
Deficiency: joint and bone pain, poor bone development
Overdose: diarrhea, comes in people who have kidney diseases
Manganese
Sources: oats, brown rice, spinach, pineapple, beans
Uses: improve bone health, regulates blood sugar, central nervous system
Storage: bones
Deficiency: osteoporosis, diabetes
Overdose: affects body tissues, poor cognitive performance
Potassium
Sources: bananas
Uses: balances sodium to prevent ❤️ damages, strengthens bones, kidney function
Storage: cells, blood
Deficiency: heart and nervous system could shut down
Overdose: same
Zinc
Sources: oysters, crab, lobsters, beans
Uses: cellular metabolism, cell division, DNA and protein synthesis
Deficiency: impaired immune function, loss of appetite, diarrhea
Overdose: diarrhea, nausea, vomiting
Sodium
Sources: salt, processed meats
Uses: maintains pH, muscle contractions, nerve transmissions
Deficiency: dizziness, mental weakness
Overdose: high blood pressure, heart failure
Vitamin B2
Sources: milk, cheese, almonds, liver
Uses: breaks down macronutrients, makes ATP, absorbs other vitamins
Storage: not stored, must be replenished daily
Deficiency: sore throat, tends to appear in people who are lactose intolerant
Overdose: uncommon
Vitamin D
Sources: dairy products, fish, egg yolk, deli meats Uses: strengthens bones Storage: adipose tissue Deficiency: osteoporosis, rickets Overdose: constipation, death
Magnesium
Sources: high fibre foods, nuts, fruits and vegetables, peas, beans, seeds, soy and dairy products, whole grains
Uses: energy production, active transport of calcium and potassium, bone strength
Storage: in bones
Deficiency: hypocalcaemia, nausea, numbness
Overdose: nausea, diarrhea, irregular heart beat
Vitamin B9 (Folic Acid)
Sources: spinach, breads, orange juice, noodles
Uses: lowers risk of brain damage for the baby
Deficiency: heightened risk of depression
Vitamin E
Sources: vegetable oils, nuts, seeds, green leafy vegetables, liver, fruit juice
Uses: protects body tissues from damage, forms red blood cells, helps body use Vitamin K
Storage: liver and adipose
Deficiency: uncommon liver and kidney issues, muscle weakness
Overdose: headache, nausea, diarrhea, increased risk of bleeding
Vitamin B12
Sources: animal food, some breakfast cereals
Uses: forms red blood cells, metabolism
Storage: not stored well, but stored in liver
Deficiency: easy bruising and bleeding, diarrhea, fatigue
Overdose: no problems
Vitamin A
Sources: liver, fish oils, orange and yellow vegetables
Uses: visibility in the dark, bones, teeth, immune system, skin health
Overdose: can cause birth defects, skin can become orange, nausea
Phosphorus
Sources: cheese, whole milk, bacon, shellfish
Uses: makes ATP, stores energy, creates DNA and RNA
Storage: bones and teeth
Deficiency: joint and bone pain, poor bone development
Overdose: diarrhea, comes in people who have kidney diseases
Manganese
Sources: oats, brown rice, spinach, pineapple, beans
Uses: improve bone health, regulates blood sugar, central nervous system
Storage: bones
Deficiency: osteoporosis, diabetes
Overdose: affects body tissues, poor cognitive performance
Potassium
Sources: bananas
Uses: balances sodium to prevent ❤️ damages, strengthens bones, kidney function
Storage: cells, blood
Deficiency: heart and nervous system could shut down
Overdose: same
Zinc
Sources: oysters, crab, lobsters, beans
Uses: cellular metabolism, cell division, DNA and protein synthesis
Deficiency: impaired immune function, loss of appetite, diarrhea
Overdose: diarrhea, nausea, vomiting
Sodium
Sources: salt, processed meats
Uses: maintains pH, muscle contractions, nerve transmissions
Deficiency: dizziness, mental weakness
Overdose: high blood pressure, heart failure
Vitamin B2
Sources: milk, cheese, almonds, liver
Uses: breaks down macronutrients, makes ATP, absorbs other vitamins
Storage: not stored, must be replenished daily
Deficiency: sore throat, tends to appear in people who are lactose intolerant
Overdose: uncommon
Vitamin D
Sources: dairy products, fish, egg yolk, deli meats Uses: strengthens bones Storage: adipose tissue Deficiency: osteoporosis, rickets Overdose: constipation, death
How much fat do adults need?
20-35% of their daily calories should be from fat
What are the six issues with not eating enough fat?
- Poor fat-soluble vitamin absorption (A D E K)
- Depression
- Increased Cancer risk
- High cholesterol+heart disease
- Imbalance of nutrients, specifically carbs
- Overeating
Which vitamins are fat-soluble?
ADEK
What is lipidoses?
Disorders caused by the accumulation of lipids.
What is the difference between the cause of Gaucher’s Disease and Tay-Sachs disease?
Gaucher’s disease is where glucocerebrosides builds up in tissues due to fat metabolism
Tay-Sachs is from gangliosides doing the same thing
What are the 12 CINDI recommendations?
- Vitamins: don’t take too may supplements, only take them if you need them
- Low salt: salt is hidden in staple foods like bread and cheese, 1tsp/day
- Variety of fruits and vegetables
- Dairy: important for women and children
- Low sugar
- Fat intake: too much fat= too much energy storage
- Prepare food in a safe hygienic way
- Promote breast feeding
What is a vegan? What is a vegetarian?
Vegan: no animal products
Vegetarian: no meat (animal flesh)
What are the six reasons that people become vegans or vegetarians?
- Animal rights
- Allergy or digestive issues
- Weight control
- Religious purposes
- Economic issue
- Believe (falsely) that it’s healthy
What are the risks of long term vegetarian/ vegan diets? (8 points)
- Protein
- Omega 3
- Iron
- Phosphorus
- Calcium, and therefore vitamin D
- B12
- B2
- Zinc
