Unit 7 Personal nutriton Flashcards
what is nutrition
the act or process of nourishing or being nourished
what is digestion
the breakdown of food into nutrients that are small enough the be absorbed into the blood
what determines the nutrient composition of your diet
the food and drinks you consume regularly
what happens to calories consumed in excess of the body’s needs
it is converted to fat and stored
what is protein used for in the body
to form important parts of muscles, bones, blood, enzymes, some hormones and cell membranes
what are major sources of protein
meat, fish, poultry, eggs, milk products and nuts
what is the function of carbohydrates in the body
supply energy to cells in brain, nervous system, and blood
what are the major sources of carbohydrates
grains, fruits, vegetables, and milk
what is the function of fats In the body
supply energy; insulate, support, and cushion organs
what is the major sources of fats
animal foods, grains, nuts, seeds, fish, and vegetables
what is the use of vitamins in the body
to promote specific chemical reactions within cells
what the major sources of vitamins
fruits, vegetables, and grains
what is the function of minerals
to help regulate body functions; aid in growth and maintenance of body tissue
what is the function of water for the body
provides medium for chemical reactions; transports chemicals; regulates temperature, and removes waste products
what is protein the basic framework for
muscles, bones, blood, hair and fingernails
what is protein critical for
growth and repair
what are proteins made of
combinations of 20 amino acids
how many amino acids are essential
nine
what are complete proteins
proteins that contain all 9 essential amino acids
what are examples of complete proteins
meat, poultry, fish, and soy
what is the main fuel source during rest
lipids
what do lipids carry
fat -soluble vitamins (A,D,E,K)
what do lipid do for organs
protects them from injury
how is excess lipids stored
as triglycerides
describe unsaturated fats
liquid at room tempature, and is healthier
describe saturated fats
solid at room temperature, and is less healthy
describe trans fats
synthetic unsaturated fat, and is very unhealthy
what are simple carbs
carbs with 1 or 2 sugar units
what are examples of simple carbs
table sugar, fruit, and milk
what is a complex carb
longer chains of sugar units
what are examples of complex carbs
grains, cereals, vegetables, and beans
what are simple carbs likely to produce
hyperglycaemia
what is the function of complex carbs
they help regulate blood glucose and promote fullness
what is fibre
a complex plant carb we cannot digest
what does fibre promote
regularity and heart health
what are vitamins
organic compounds
what is the use of vitamins
they help regulate body growth, maintain tissue, and release energy from foods
what is the use of minerals
they help build bones and teeth, and aid in muscle function
what are examples of vitamins
A,D,E,K, thiamine, niacin, and folate
what are examples of minerals
sodium, potassium, calcium, chloride, and iron
what is the use of antioxidants
they prevent harmful effects caused by oxidation in the body or exposure to certain environmental factors
what are phytochemical
compounds found in plants
what are phytochemical associated with
decrease risk of heart disease, certain cancers, type 2 diabetes and stroke
what are the functions of water in the body
carries nutrients, maintains temperature, lubricates joints, aids digestions, removes waste, and sweat to cool the body
what does DRI stand for
dietary reference intake
what is DRI
reference values for the amount of energy, nutrients and other food components that are necessary to reduce chronic disease risk
what does RDA stand for
recommended dietary allowance
what is RDA
average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals
what does nutrient dense foods include
complex carbs, lean protein, healthy fats, vitamins and minerals
what are empty calories
food that is low in nutrients and high in sugar
what is the function of a calcium supplement
it decreases risk of osteoporosis
what is the function of an iron supplement
to treat anemia
what are the key themes of the Canadian food guide
variety, accessibility, cultural relevance, and availability
what does soluble fibre sources help with
lowering blood cholesterol
what does insoluble fibre sources help with
maintaining regularity
what is a vegan diet
no animal products
what is a lacto-vegetarian diet
milk only for milk products
what is a lacto-ovo-vegetarian diet
milk and eggs only for animal products
what is a semi-vegetarian diet
fish only for animal products
what are the main steps for protecting against food borne illnesses
clean, separate, cook to a safe temperature, and chill
