Unit 2 Flashcards
Water
- Body is made of 70% water
- Should consume ~ 2 litres of water per day
Explain the difference between macro and trace minerals
Macrominerals are needed in large amounts.
- magnisum
Trace minerals are needed in very small amounts.
- iron
CALCIUM
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
FLUORIDE
Trace
Strengthens tooth enamel
Prevents tooth decay
Increased risk of dental cavities
Fluoridated water
Tea
Seafood
IRON
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
MAGNESIUM
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
POTASSIUM
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
SODIUM
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
ZINC
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
Identify and know the difference between water soluble and fat soluble vitamins
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
8 B VITAMINS
Water Soluble
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
C
Water Soluble
Acts an an antioxidant
Helps make new cells
Supports the immune system
Scurvy (bleeding gums, loss of teeth)
Oranges
Peppers
Broccoli
Spinach
A
Fat Soluble
Supports healthy vision
Supports cell reconstruction and reproduction
Night blindness
Carrots
Pumpkin
Sweet potatoes
Oranges
D
Fat Soluble
The “sunshine vitamin”
Supports bone density
Helps form bones and teeth
Rickets; soft or brittle bones
Egg yolk
Fish
Liver
Sunlight
E
Fat Soluble
Acts as an antioxidant to fight disease in the body
Helps stabilize cell membrane
Nerve and muscle damage
Nuts
Avocado
Kiwi
Eggs
K
Fat Soluble
Helps clot blood
Susceptibility to bleeding; inability for wounds to clot
Leafy greens
Pumpkins
Broccoli
Brussel sprouts
How many vitamins does the body need
Know that there are 13 vitamins total the body needs
Fats
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
Know and explain the functions of fat
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
Protein
4 calories per gram of protein
Amino acids → molecules that combine to form proteins
20 total amino acids that the body needs
Main Functions of Protein
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
Explain one example of complete and incomplete protein
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
What is a carbohydrate?
sugar molicules
Identify and explain the two types of carbohydrates → simple and complex
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.
Know and explain what Glucose and Glycogen are
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
What is nutrition
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.
MACRONUTIRENTS
Provide your body with energy it needs to function.
These nutrients are needed in large amounts. Calories come from these Nutrients :
Proteins
Carbohydrates
Fats
MICRONUTIRENTS
Vitamins, minerals and phytochemicals are micronutrients.
They do not provide any energy, but they are necessary in small amounts to maintain health
Be able to name the 6 essential nutrients
Carbohydrates.
Fats.
Proteins.
Vitamins.
Minerals.
Water.
Vitamins: name the 6 general types
vitamins A, C, D, E, K, and the B vitamins
WHAT IS A CALORIE?
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.
Variables that impact nutrient needs:
Age
Gender
Activity level
Climate
Health
State of nutrition
- Know and explain the 4 functions of water in the body
Lubricant for joints
Carries nutrients and oxygen to cells
Regulates body temperature
Nourishes brain and spinal cord
- Know the symptoms of overhydration versus dehydration
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
