Unit 7: Nutrition Flashcards
Briefly describe steps involved in the process of nutrition
3 points
- Digestion breaks down food into nutrients that are small enough to be absorbed by blood
- Once absorbed, nutrients are metabolized: either built up or broken down to get energy
- Any calories consumed in excess of the body’s needs are converted to fat + stored
Describe the steps of digestion
Include the body parts involved
Which step involved protein digestion
- food is partially broken down by being chewed + mixed w/ saliva
- goes down to stomach through esophagus
- food broken down further by stomach acids + others (protein digestion)
- moves through digestion tract (mixed muscle contractions + chemicals)
- absorption of nutrients in small intestine w/ help of galbladder, pancreas + lining (most digestion + absorption)
- large intestine reabsorbs excess H2O
- remaining solid wastes collected in return + leave through anus
List the macronutrients
protein, fats and carbohydrates
Protein
Describe functions of protein
- basic framework of muscles, bones, blood, hair and finger nails
- critical for growth and repair
Protein
What happens if you consume more protein than your body needs?
Synthesis of protein into fat
- can also strain kidneys
Protein
What are complete and incomplete proteins?
State examples of both kinds
Complete proteins
contain all 9 essential amino acids
- animal proteins + soy
Incomplete proteins
lack some or all essential amino acids
- grains, dry beans + nuts
Protein
What is the recommended intake + how much energy does it provide?
Recommended intake
0.8 g per kg of bodyweight daily
Energy
4kcal per g
Fats
What are the functions of fats?
- main fuel source during rest, light activity + long endurance
- protects organs from injury + regulates body temp
Fats
Describe unsaturated and saturated fats
Sources of each
Unsaturated
- liquid at room temp. (usually)
- healthier
- may help lower risk of CVD
sources: avocados, nuts, seeds, and oils such as olive, peanut and canola
Saturated
- solid at room temp.
- less healthy
- associated with increased risk of CVD
leading source: red meats, homogenized milk, cheese, hotdogs + lunchmeats
Fats
Describe trans fats
What is its function in food manufacturing?
list sources
- synthetic unsaturated fat; unhealthy
- strongest link to CVD
Function in food manufacturing
used to increase stability of an oil, so it can be reused for deep frying, increase texture of foods and extend shelf lfie
crackers, cookies, doughnuts, cakes, pastries, muffins, croissants, snack foods and fried foods
Fats
What connection do they have with vitamins?
they provide solubility of vitamins A, D, E and K
Fat
What happens to excess calories?
stored as triglycerides
Fats
Recommended intake and energy it provides
Men: 17 g of linoleic acid + 1.6 g of alpha
Women: 12 g of linoleic + 1.1 g of alpha
provides 9kcal per g
Fats
What do omega-3 fatty acids contain? What is their function in the body?
List the source of them
- contain essential nutrient: alpha-linolenic acid
- reduces tendency of blood to clot, inhibit inflammation and abnormal heart rhythms and reduce bP
found in fish
Carbs
Describe the functions of carbs
- primary source of energy for body’s cells
- brain only uses carbs for fuel
- muscles use carbs in high-intensity exercise
Carbs
Explain simple and complex carbs
Examples
Simple carbs
- 1 or 2 sugar units
- table sugar, fruit, milk, added sugars
more likely to spike blood sugar
Complex carbs
- takes long to digest, rich in fibre
- helps regulate blood glucose and promote fullness
- animals store some carbs as glucose
- grains, cereals, veggies, beans
Carbs
What is fibre/starch?
examples
- complex plant carb we cannot digest
- promotes regularity and heart health
- rich foods include whole wheats, ryes, oats and barley
Carbs
Recommended intake
45-65% of total daily calories as carbs
Carbs
Explain the Glycemic Index and Response
Effects?
food that has high glycemic index has rapid effect on glucose levels
- increases appetite and can promote overeating
List the 2 micronutrients
Vitamins & Minerals
Vitamins
Describe vitamins
What are they?
Explain how they are absorbed and carried
- organic compound
- 4 are fat soluble, 9 are water soluble
Coenzymes
- fat soluble carried in blood by special proteins + stored in liver + fat tissues
- H2O soluble are absorbed directly in blood + secreted through urine
Vitamins
What is the function of vitamins?
- regulates body growth, maintains tissue + releases energy from food
- involved in manufacture of blood cells, hormones and other compounds
Minerals
List the functions of minerals
What are they?
- help build bones, teeth + aid in muscle fxn
- help nervous system transmission of message + enzymatic fxn
Cofactors
What are antioxidants + phytochemicals?
Describe benefits and sources
Antioxidants: fight off free radicals
- stop stealing of electrons (oxidation)
- can help prevent cancer + aging effects
- found in many berries, walnuts + red wine
Phytochemicals
- plant chemicals
- may be associated w/ lower risk of heart disease, certain cancers, type II diabetes + stroke
