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Nutrition > Week 2: Essential Nutrients > Flashcards

Week 2: Essential Nutrients Flashcards

1
Q

What are the 3 major macronutrients

A

carbs, fat, and proteins

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2
Q

What’s are body’s preferred energy source? What does are brain exclusively rely on for energy?

A

carbohydrates

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3
Q

What are simple carbohydrates?

A

Monossaccarides (single sugar unit)
Disaccharide (pairs of single sugar units)

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4
Q

What are complex carbohydrates?

A

Polysaccharides (chains of single sugar units)
- starch, glycogen, and fibre/collagen

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5
Q

What are 3 types of monosaccharides?

A
  1. Glucose: cells depend on for energy
  2. Fructose: found naturally in fruit, honey
  3. Galactose: mostly in milk products
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6
Q

What are 3 types of disaccharide’s?

A
  1. Maltose (1 glucose + 1 glucose): starch breakdown
  2. Sucrose (1 glucose + 1 Fructose): table sugar and fruit
  3. Lactose (1 glucose + 1 galactose): carb of milk
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7
Q

What is the recommended added sugar intake?

A

Less than 10% of daily energy intake

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8
Q

What is soluble fibre?

A

Dissolves in water, making stool thicker and lowers cholesterol and controls blood glucose

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9
Q

Insoluble fibre

A

Helps stool move quicker and does not dissolve in water

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10
Q

What is the recommended fibre intake

A

Women: 25 g/day
Men: 38g/day

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11
Q

Dietary Lipids

A

provide energy
carry fat soluble vitamins

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12
Q

Body Lipids

A

Store energy
Protect internal organs
Insulate against extreme temps

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13
Q

Triglycerides (fats and oils)

A

3 fatty acids and 1 glycerol backbone

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14
Q

Phospholipids

A

2 fatty acids, 1 phosphate group and 1 glycerol backbone

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15
Q

Sterols

A

Interconnected rings of carbon

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16
Q

Saturated Triglycerides

A

Fatty acid chain saturated with hydrogen atoms

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17
Q

Monounsaturated Triglycerides

A

Fatty acid chain with 1 double bond

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18
Q

Polyunsaturated Triglycerides

A

Fatty acid chain with 2 or more double bonds

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19
Q

How to tell if a food is saturated

A

Harder at room temperature
Less likely to oxidize

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20
Q

What are the 2 essential fatty acids?

A

Omega 3 and 6

21
Q

What is hydrogenation?

A

process where hydrogen atoms are added to monounsaturated or polyunsaturated fats to reduce the amount of double bonds

results in more saturated fats, molecules changes from cis fats to trans fats

Trans fats are bad for you.

22
Q

Which fat should you choose more?

A

unsaturated

23
Q

What does protein do?

A

building block for all living tissue

Protects muscle

24
Q

Recommended intake for protein is

A

0.8 g per kg of body weight

25
Q

What is the difference between fat soluble vitamins and water soluble vitamins?

A

Fat: absorbed by the body and builds up in tissues

water: absorbed by the body directly in the blood and excreted easily

26
Q

What is the role of vitamin A

A

vision
gene expression
immunity
reproductivity
growth

27
Q

Symptoms of deficiency in vitamin A

A

sickness, blindness, death

28
Q

Symptoms of toxicity in vitamin A

A

headache, naseau, changes in skin hair nails

29
Q

What is the role of vitamin D

A

Bone health

29
Q

Food sources of vitamin A

A

fish oil, milk, cheese, egg yolks

30
Q

Symptoms of deficiency in vitamin D

A

rickets in children, osteomalacia in adults

31
Q

Symptoms of toxicity in vitamin D

A

Increases blood calcium and calcification (kidney stones,
hardening of blood vessels

32
Q

Sources of vitamin D

A

Sun, eggs, liver, butter, fatty fish

33
Q

What is the role of vitamin E

A

Antioxidant

34
Q

Symptoms of deficiency in vitamin E

A

loss of muscle coordination and reflexes with impaired movement, vision, and speech

35
Q

Symptoms of toxicity in vitamin E

A

rare, extremely high doses can interfere with blood clotting

36
Q

Food sources of vitamin E

A

Vegetable oils, wheat germ, whole grains, vegetables, fruit, and nuts

37
Q

What is the role of vitamin K

A

blood clotting and bone health

38
Q

Symptoms of deficiency in vitamin K

A

Rare but fatal

39
Q

Symptoms of toxicity in vitamin K

A

rare, no adverse health effects found

40
Q

Food sources of vitamin K

A

Dark leafy greens

41
Q

Mild dehydration symptoms

A

Thirst, sudden weight loss, concentrated urine,
hypotension

42
Q

Severe dehydration symptoms

A

Confusion, rapid, shallow breathing, coma, death

43
Q

What is water intoxication?

A

Excessive water intake that provokes electrolyte disturbances, sometimes leading to death

44
Q

Symptoms of water intoxication?

A

Early symptoms: confusion,
disorientation, nausea, vomiting, changes
in mental state, psychotic behaviours

Late symptoms: seizures, coma, death

45
Q

What is the minimum urine output to remove metabolic waste?

A

500 mL urine/day

46
Q

What are the causes of low potassium?

A

diabetic ketoacidosis
dehydration
excessive vomiting and/or diarrhea

47
Q

Symptoms of low magnesium?

A

Low serum Calcium level
cramps
seizures
hallucinations

48
Q

What can happen if a person does not intake enough calcium

A

Can develop Osteoporosis

Nutrition (6 decks)

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