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Nutrition and Health > Unit 1: Nutrition And Health > Flashcards

Unit 1: Nutrition And Health Flashcards

0
Q

Micronutrients (4 points)

A
  1. Small molecules/single atoms
  2. Includes vitamins and minerals
  3. Performs essential functions in the body
  4. No energy associated with them
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1
Q

Macronutrients (3 points)

A
  1. large molecules
  2. give us energy which is measured in calories, as well as performs other critical functions in the body
  3. includes lipids, carbohydrates, and proteins
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2
Q

Malnourished (4 points)

A
  1. Typically results from chronic under feeding
  2. Can be general or nutrient specific
  3. General malnutrition is a sign of lack of food
  4. Nutrient malnutritions can indicate an unbalanced diet, absorption issue, or lack of access to a specific food
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3
Q

Overfed (2 points)

A
  1. Results in obesity

2. Results in an increase in other chronic diseases (eg heart diseases, diabetes, etc.)

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4
Q

Carbohydrates (4 points)

A
  1. Provide 4 calories of energy/gram
  2. Produced by plants in photosynthesis
  3. Found in plant based foods and milk
  4. Categories include: sugars, starches, fibres
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5
Q

Functions of Carbohydrates (6 points)

A
  1. Energy
  2. Communication among cells
  3. Structure and function of proteins
  4. Supply raw materials to build compounds
  5. Promotes elimination of wastes
  6. Contributes to an energy reserve
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6
Q

Sugars (5 points)

A
  1. Simplest from of Carbs
  2. Comprised of 1 or 2 saccharides
  3. Form of empty calories (provide energy, but have no other use)
  4. WHO recommends only 5% added sugar calories
  5. Too much sugar= higher risk of diabetes, heart disease, tooth decay, obesity
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7
Q

Starches (3 points)

A
  1. Long chain of glucose
  2. Aka polysaccharides
  3. Bodies digest starch slower than sugars
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8
Q

What are starches found in?

A

Grains, beans, and vegetables

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9
Q

What are sugars found in?

A

Sugar, honey, fruit juice, maple syrup, molasses, fructose, drinks, desserts

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10
Q

Fibre (5 points)

A
  1. Long chains of glucose bonds, but the shape is different than starches
  2. We do not have digestive enzymes for fibre
  3. Categorized as soluble and insoluble fibre
  4. Fibre passes through out system without being absorbed
  5. 25g/ day AT LEAST
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11
Q

Soluble Fibres (3 points)

A
  1. Mixes with stomach acid to make a gel-like substance
  2. Slows down digestion
  3. Binds with fat and removes it
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12
Q

Insoluble Fibres (3 points)

A
  1. Provides bulk to waste
  2. Regulates pH in the gut
  3. Feeds large intestine bacteria
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13
Q

Structure and Function of Proteins (5 points)

A
  1. Long chains of amino acids
  2. Make up muscles, organs, enzymes, organelles, etc.
  3. Can be used as energy source, but this is not our body’s preference
  4. 4 calories/gram
  5. 50g/ day recommended
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14
Q

Dietary Sources of Protein

A

Meat/alternatives, milk/alternatives, grains, some vegetables

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15
Q

Protein Deficiency (3 points)

A
  1. Responsible for 6 million deaths each year
  2. Tropical regions more at risk
  3. Kwashiorkor(protein specific), marasmus(no food)
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16
Q

Protein Toxicity (2 types)

A
  1. General = kidney disease, calcium loss in urine

2. PKU = genetic condition, unable to break down phenylalanine (an amino acid)

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17
Q

Structure and Function of Lipids (2 points)

A
  1. Structure: long chains of carbon and hydrogen
  2. Function: cell membranes, bile, insulation/protection, vitamin absorption/storage, brain/nerve cell insulation, energy
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18
Q

Dietary Sources of Lipids

A

Milk/alternatives, oils, meat/alternatives, some grains and some vegetables

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19
Q

Saturated Fat (3 points)

A
  1. Solid at room temperature
  2. Found in red meats and alternatives, and fried foods
  3. High intake is associated with heart disease
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20
Q

Unsaturated Fats (5 points)

A
  1. Liquid at room temperature
  2. Found in chicken, fish, vegetables oils
  3. High intake LOWERS risk of heart disease
  4. Monounsaturated (omega 3 and 6, play with mood and behaviour) and polyunsaturated (omega 9)
  5. 3 and 9 are better than 6
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21
Q

Trans Fats (3 points)

A
  1. Developed to try and make spreadable unsaturated fat
  2. EPIC FAILED, created a fat that cannot break down
  3. Huge contributor to heart disease
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22
Q

Iron

A

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

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23
Q

Vitamin K

A 
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
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24
Q

Calcium

A

Sources: dairy products, beans, tofu, almonds
Use: structures the bones and teeth
Deficiency: osteoporosis, muscle spasms
Overdose: kidney stones, irregular heart beat, dry mouth

25
Q

Vitamin C

A

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

26
Q

Vitamin B6

A

Found in meats, whole grains, bananas, nuts, tuna, milk

27
Q

Magnesium

A

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

28
Q

Vitamin B9 (Folic Acid)

A

Sources: spinach, breads, orange juice, noodles
Uses: lowers risk of brain damage for the baby
Deficiency: heightened risk of depression

29
Q

Vitamin E

A

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

30
Q

Vitamin B12

A

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

31
Q

Vitamin A

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

32
Q

Phosphorus

A

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

33
Q

Manganese

A

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

34
Q

Potassium

A

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

35
Q

Zinc

A

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

36
Q

Sodium

A

Sources: salt, processed meats
Uses: maintains pH, muscle contractions, nerve transmissions
Deficiency: dizziness, mental weakness
Overdose: high blood pressure, heart failure

37
Q

Vitamin B2

A

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

38
Q

Vitamin D

A 
Sources: dairy products, fish, egg yolk, deli meats 
Uses: strengthens bones 
Storage: adipose tissue 
Deficiency: osteoporosis, rickets 
Overdose: constipation, death
39
Q

Magnesium

A

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

40
Q

Vitamin B9 (Folic Acid)

A

Sources: spinach, breads, orange juice, noodles
Uses: lowers risk of brain damage for the baby
Deficiency: heightened risk of depression

41
Q

Vitamin E

A

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

42
Q

Vitamin B12

A

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

43
Q

Vitamin A

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

44
Q

Phosphorus

A

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

45
Q

Manganese

A

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

46
Q

Potassium

A

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

47
Q

Zinc

A

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

48
Q

Sodium

A

Sources: salt, processed meats
Uses: maintains pH, muscle contractions, nerve transmissions
Deficiency: dizziness, mental weakness
Overdose: high blood pressure, heart failure

49
Q

Vitamin B2

A

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

50
Q

Vitamin D

A 
Sources: dairy products, fish, egg yolk, deli meats 
Uses: strengthens bones 
Storage: adipose tissue 
Deficiency: osteoporosis, rickets 
Overdose: constipation, death
51
Q

How much fat do adults need?

A

20-35% of their daily calories should be from fat

52
Q

What are the six issues with not eating enough fat?

A
  1. Poor fat-soluble vitamin absorption (A D E K)
  2. Depression
  3. Increased Cancer risk
  4. High cholesterol+heart disease
  5. Imbalance of nutrients, specifically carbs
  6. Overeating
53
Q

Which vitamins are fat-soluble?

A

ADEK

54
Q

What is lipidoses?

A

Disorders caused by the accumulation of lipids.

55
Q

What is the difference between the cause of Gaucher’s Disease and Tay-Sachs disease?

A

Gaucher’s disease is where glucocerebrosides builds up in tissues due to fat metabolism
Tay-Sachs is from gangliosides doing the same thing

56
Q

What are the 12 CINDI recommendations?

A
  1. Vitamins: don’t take too may supplements, only take them if you need them
  2. Low salt: salt is hidden in staple foods like bread and cheese, 1tsp/day
  3. Variety of fruits and vegetables
  4. Dairy: important for women and children
  5. Low sugar
  6. Fat intake: too much fat= too much energy storage
  7. Prepare food in a safe hygienic way
  8. Promote breast feeding
57
Q

What is a vegan? What is a vegetarian?

A

Vegan: no animal products
Vegetarian: no meat (animal flesh)

58
Q

What are the six reasons that people become vegans or vegetarians?

A
  1. Animal rights
  2. Allergy or digestive issues
  3. Weight control
  4. Religious purposes
  5. Economic issue
  6. Believe (falsely) that it’s healthy
59
Q

What are the risks of long term vegetarian/ vegan diets? (8 points)

A
  1. Protein
  2. Omega 3
  3. Iron
  4. Phosphorus
  5. Calcium, and therefore vitamin D
  6. B12
  7. B2
  8. Zinc

Nutrition and Health (1 decks)

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