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Food science Unit 2 > Unit 2 > Flashcards

Unit 2 Flashcards

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1
Q

Water

A
  • Body is made of 70% water
  • Should consume ~ 2 litres of water per day
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2
Q

Explain the difference between macro and trace minerals

A

Macrominerals are needed in large amounts.
- magnisum
Trace minerals are needed in very small amounts.
- iron

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3
Q

CALCIUM

A

Macro
Builds strong bones and teeth
Supports muscle function
Aids in blood clotting

Weak bones (osteoporosis)
Muscle cramps
Blood clotting issues

Dairy products
Leafy green
Almonds
Fortified foods

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4
Q

FLUORIDE

A

Trace
Strengthens tooth enamel
Prevents tooth decay

Increased risk of dental cavities

Fluoridated water
Tea
Seafood

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5
Q

IRON

A

Trace
Iron is used to make hemoglobin, which then carries oxygen through the blood
Supports energy production

Anemia
Fatigue
Weakness
Very common deficiency

Red meat
Beans
Spinach
Fortified cereals

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6
Q

MAGNESIUM

A

Macro
Supports muscle and nerve function
Maintains heart rhythm
Aids in bone health

Muscle cramps
Irregular heartbeat
Osteoporosis
Weakness
Hallucinations (extreme)

Nuts
Seeds
Leafy greens
Whole grains

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7
Q

POTASSIUM

A

Macro

Regulates blood pressure
Supports muscle and nerve function
Helps normal fluid levels inside cells

Muscle weakness
Irregular heartbeat
High blood pressure

Bananas
Potatoes
Beanss
Oranges

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8
Q

SODIUM

A

Macro
Maintains fluid balance outside of cells
Aids nerve function
Regulates blood pressure

Contraction and relaxation of muscles
Dehydration
Muscle cramps
High blood pressure
TOO MUCH: can lead to heart disease

Table salt
Processed foods
Olives
Celery
Beets

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9
Q

ZINC

A

Trace
Supports immune system
Helps with cell division, growth
Aids wound healing
Essential for DNA synthesis

Impaired immune system
Slow wound healing
Skin issues

Meat
Seafood
Dairy
Whole grains

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10
Q

Identify and know the difference between water soluble and fat soluble vitamins

A

Water-soluble vitamins (mainly B and C) are dissolved in the water in your body. They are easily lost (ie through urine) and need to be replenished often.

Fat-soluble vitamins (vitamins D, A, E, and K) are absorbed along with the fats you eat

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11
Q

8 B VITAMINS

Water Soluble

A

Converts food to energy
Make red blood cells
Nerve function
New cell creation
Makes DNA

Diarrhea
Inflamed intestines
Nervous system problems

Dairy
Meat
Eggs
Bananas
Fish

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12
Q

C

Water Soluble

A

Acts an an antioxidant
Helps make new cells
Supports the immune system

Scurvy (bleeding gums, loss of teeth)

Oranges
Peppers
Broccoli
Spinach

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13
Q

A

Fat Soluble

A

Supports healthy vision
Supports cell reconstruction and reproduction

Night blindness

Carrots
Pumpkin
Sweet potatoes
Oranges

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14
Q

D

Fat Soluble

A

The “sunshine vitamin”
Supports bone density
Helps form bones and teeth

Rickets; soft or brittle bones

Egg yolk
Fish
Liver
Sunlight

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15
Q

E

Fat Soluble

A

Acts as an antioxidant to fight disease in the body
Helps stabilize cell membrane

Nerve and muscle damage

Nuts
Avocado
Kiwi
Eggs

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16
Q

K

Fat Soluble

A

Helps clot blood
Susceptibility to bleeding; inability for wounds to clot

Leafy greens
Pumpkins
Broccoli
Brussel sprouts

17
Q

How many vitamins does the body need

A

Know that there are 13 vitamins total the body needs

18
Q

Fats

A

9 calories per gram of fat

Know that fat is the most concentrated source of food energy

2 forms of fat – Liquid and solid

No more than 30% of total daily calories should come from fat

19
Q

Know and explain the functions of fat

A

Supplies Energy

Carries Vitamins A, D, E and K through the body

Provides a reserve store of energy

Promotes healthy skin

Promotes normal cell growth

Acts like a “cushion”and heat regulator to protect your heart, liver and other vital organs

It helps you feel full longer
Adds flavor to food

20
Q

Protein

A

4 calories per gram of protein
Amino acids → molecules that combine to form proteins
20 total amino acids that the body needs

21
Q

Main Functions of Protein

A

Energy: protein is metabolized into glucose by the body, which we use as energy.

Protein manufactures enzymes used in the carry out of cell processes

Building material: without this nutrient, your muscles and body wouldn’t be repaired properly, especially after a workout.

Antibodies: these are made up of proteins in the first place. So by eating more protein, you will be protected when unwanted substances enter your body.

Regulates fluid, electrolyte, acid and base balance

22
Q

Explain one example of complete and incomplete protein

A

complete
contains all the essential amino acids in the amount required
Food Sources:
meat, fish, poultry, cheese, eggs and milk
soybeans, quinoa, spinach

incomplete
plant proteins are of lower quality (ie. lack enough of one or more essential amino acids)
Protein Combining
grains + legumes = complete protein
important for vegetarians

23
Q

What is a carbohydrate?

A

sugar molicules

24
Q

Identify and explain the two types of carbohydrates → simple and complex

A

Simple carbohydrates are made up of one f two sugars

found in fruits,milk and candy

complex carbohydrates are made up of muliple sugar molecules and are found in foods such as grains,potatoes and beans.

25
Q

Know and explain what Glucose and Glycogen are

A

GLUCOSE
All the carbs we eat are broken down into glucose.

Glucose provides energy for the brain and ½ of the energy for our muscles and tissues

Glucose = immediate energy

Monosaccharide

GLYCOGEN

Glycogen is stored glucose.
Stored in the liver & skeletal muscles.

Glycogen = reserve energy

Polysaccharide

26
Q

What is nutrition

A

The study of nutrients and how they are used in the body.

A nutrient is a chemical substance in food that helps maintain the body.

Some provide energy.

All help build cells and tissues, regulate bodily processes such as breathing.

No single food supplies all the nutrients the body needs to function.

27
Q
A
28
Q

MACRONUTIRENTS

A

Provide your body with energy it needs to function.
These nutrients are needed in large amounts. Calories come from these Nutrients :
Proteins
Carbohydrates
Fats

29
Q

MICRONUTIRENTS

A

Vitamins, minerals and phytochemicals are micronutrients.

They do not provide any energy, but they are necessary in small amounts to maintain health

30
Q

Be able to name the 6 essential nutrients

A

Carbohydrates.
Fats.
Proteins.
Vitamins.
Minerals.
Water.

31
Q

Vitamins: name the 6 general types

A

vitamins A, C, D, E, K, and the B vitamins

32
Q

WHAT IS A CALORIE?

A

A calorie is a unit of energy in food.
When you hear something contains 100 calories, it’s a way of describing how much energy your body could get from eating or drinking it.

33
Q

Variables that impact nutrient needs:

A

Age
Gender
Activity level
Climate
Health
State of nutrition

34
Q
  • Know and explain the 4 functions of water in the body
A

Lubricant for joints
Carries nutrients and oxygen to cells
Regulates body temperature
Nourishes brain and spinal cord

35
Q
  • Know the symptoms of overhydration versus dehydration
A

Excessive water in the body
Excess urine
Headaches
Fatigue
Mental confusion

Lack of water in the body
Yellow urine
Dry skin
Sugar cravings
Headaches
Dry Mouth

Food science Unit 2 (3 decks)

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