Week 6 Flashcards
What is Nutrition?
Study of food - How it affects the body and influences health
Adequate nutrition
Essential to wellness
The study of nutrition studies how living organisms:
Ingest Digest Absorb Transport Metabolize Excrete
What is BMR (Basal Metabolic Rate) ?
Amount of energy required at rest
How do you calculate a BMR for women?
0.9kal/kg/hr. OR healthy weight x 10
How do you calculate a BMR for men?
1kal/kg/hr. OR healthy weight x 11
What are factors influencing BMR? (Basal Metabolic Rate)
Major factor is lean body mass Growth and age Fever / Disease Climate Food Intake Exercise Emotions
What is a major factor influencing BMR? (Basal Metabolic Rate)
Major factor is lean body mass
What are the Six Classes of Nutrients?
Nutrients that supply energy – Carbohydrates – Proteins – Lipids Nutrients that regulate body processes – Vitamins – Minerals – Water
What are the Nutrients that supply energy?
Carbohydrates
Proteins
Lipids
What are the Nutrients that regulate body processes?
Vitamins
Minerals
Water
What are Carbohydrates?
Sugars and starches.
What is the most abundant and least expensive source of calories in the world?
Carbohydrates
What organic compounds do carbohydrates consist of?
Organic compounds composed of carbon, hydrogen and oxygen.
What do carbohydrates serve as?
They serve as the structural framework of plants; lactose is the only animal source.
Most abundant and least expensive source of calories in the world?
Carbohydrates
What are carbohydrates classified as?
Classified as simple or complex sugars
What percent of Carbohydrate intake is ingested?
90%
What are carbohydrates converted to?
Glucose to provide energy, carbon dioxide, and water
What is needed to prevent Ketosis?
50 to 100g of carbohydrates are needed daily to prevent ketosis
What is Ketosis?
Metabolic process that occurs when the body begins to burn fat for energy.
What are Monosaccharides?
Simple sugars made only of one sugar
Examples of Monosaccharides
Glucose
Fructose
What are Disaccharides?
Two simple sugars are combined
Examples of Disaccharides
sucrose (table sugar) = glucose + fructose
Lactose ( milk sugar): = glucose + galactose
Maltose (malt sugar) = glucose + galactose
Formula for BMI ( rule of thumb method) for Adult Women
100lb (for height of 5ft) + or – 5lbs for each additional inch over 5ft
Formula for BMI ( rule of thumb method) for Adult Males
106 lbs (for height of 5ft) + or – 6lbs for each additional inch over 5ft
Energy Values of Food
4 calories per gram of Carbohydrate
4 calories per gram of Protein
9 calories per gram of fat
Energy in nutrients measured in:
kilocalories - A kilocalorie is the amount of heat required to raise the temperature of 1 kilogram of water to one degree Celsius.
Living organisms
ingest, digest, absorb, transport, metabolize,
excrete.
What must the calories “in” equal?
Calories burned.
Why do males have a higher BMR (Basal Metabolic Rate)?
Due to larger muscle mass
What is Basal Metabolic Rate?
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body’s metabolism.
What are factors that increase BMR?
Growth, infections, fever, emotional tension, extreme environmental temperatures, and elevated levels of certain hormones
What are factors that decrease BMR?
Aging, prolonged fasting, and sleep.
BMI Formulas
weight (kg) / [height (m)]^2
OR 703 x weight (lbs.) / [height (in)]^2
How many meters in an inch?
39.4
What are polysaccharides?
Many sugars
What are examples of complex carbohydrates?
Starches and Fibers
What form are carbohydrates stored in?
Glycogen
Where is Glycogen stored at?
Liver and Muscles
How many grams per day of dietary fiber should one ingest?
Dietary Fiber
25-35 g/day
What is a dietary fiber?
Intact plant components, Complex carbohydrates not used for energy - no usable glucose,
What Is a Soluble Dietary Fiber?
This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. It can dissolve in water, but cannot be digested by enzymes.
Is soluble fiber fully digested by enzymes?
No, but soluble fiber can help reduce calorie intake as your left feeling fuller longer, and helps to soften stool.
Examples of soluble fiber
Beans, oatmeal, barley, broccoli, and citrus fruits
What does soluble fiber help do?
Regulate blood glucose level, Weight loss, and Lowers cholesterol
What Is an insoluble Dietary Fiber?
Cannot be dissolved into water or by enzymes.
Examples of insoluble fiber
Fruits and vegetable skins, nuts, popcorn
What does insoluble fiber help do?
Promote bowel regularity, decreases risk of diverticular diseases, and cancer
What percent of caloric intake is Protein?
Protein – 10-35% of caloric intake
What is protein required for?
Required for the formation of all body structures
What are complete proteins? (high-quality proteins)
Contain all of the essential amino acids in adequate amounts. Animal proteins are complete. SOY IS ALSO COMPLETE
What are incomplete (low quality) proteins?
Plant proteins are incomplete. WITH THE EXCEPTION OF SOY WHICH IS COMPLETE.
Protein tissues are in a constant state of flux. True or false?
True- Tissues are continuously being broken down (catabolism) and replaced (anabolism).
What is the Protein RDA (Recommended Dietary Allowance) for adults?
0.8 g/kg of body weight.
What are the functions of proteins?
Repair and builds tissue Aids in resisting disease Maintains nitrogen balance Provides energy Maintains osmotic pressure Buffers
What are the types of proteins?
Complete, Incomplete, and Complementary Proteins.
When does a positive nitrogen balance occur?
When nitrogen intake is greater than excretion, and indicates tissue growth—for example, during childhood, pregnancy, lactation, and recovery from illness.
When does a negative nitrogen balance occur?
When nitrogen is excreted than is ingested, and indicates tissue is breaking down faster than it is being replaced. This undesirable state occurs in situations such as starvation and the catabolism that immediately follows surgery, illness, trauma, and stress. This can result in the wasting of muscle tissue as it is converted to glucose for energy.
What are complementary proteins?
Two or more incomplete protein sources that, when eaten in combination (at the same meal or during the same day), compensate for each other’s lack of amino acids.
What is the daily recommended amount of fat per day?
20- 35% total calories,<10% saturated ( less than)
What is the second preferred source of energy?
Fats
Basic units of fats
fatty acids and glycerol (glycerides)
Triglycerides
The predominant form of fat in food and the major storage form of fat in the body.
Phospholipids
Compound lipids in which a lipid is combined with another substance. Regulate certain cellular processes, and possess both stabilizing and dynamic qualities that can aid in drug delivery.
Sterols
Can be used mostly to lower cholesterol. They occur naturally in plants, animals, and fungi, and can be also produced by some bacteria.
Are vegans at an increase for vitamin deficiency?
Yes, b-12
Are fats soluble?
No, they are insoluble in water and blood.
What are fats composed of?
Carbon, hydrogen, and oxygen
What percent of lipids in diet are triglycerides?
95% of lipids in diet are triglycerides.
What does fat contain?
Contain mixtures of saturated (raise cholesterol levels) and unsaturated (lower cholesterol levels) fatty acids
– Most animal fats are saturated.
– Most vegetable fats are unsaturated
Are animal fats saturated or unsaturated?
Saturated
Are vegetable fats saturated or unsaturated?
Unsaturated
Where does digestion largely occur?
Digestion occurs largely in the small intestine.
What is the most concentrated source of energy in the diet?
Fats
Lipids are also called
Fat
What is the key component of lipoproteins?
fats
What is a back-up energy source that also aids in organ insulation/protection?
Fats
What are sterols? ( overall view)
Steroid hormones that are derived from cholesterol and are lipid-soluble molecules
What are examples of steroid hormones?
Include the sex hormones (androgens, estrogens, and progesterone) produced by male and female gonads and hormones of the adrenal glands (aldosterone, cortisol, and androgens)
What is a Basic material for brain and nerve tissue?
Sterol
What makes bile?
Sterols
What can be a source of vitamin D?
Sterols
What is a fat-related compound?
Cholesterol
What is produced by the liver?
Cholesterol
What is cholesterol present in?
Present in animal products and lunch meats, egg yolks, fish, shrimp, dairy products.
Do Plant foods contain cholesterol?
NO
What does HDL stand for?
high-density lipoproteins
What does HDL do?
Called the “good” cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body.
What does LDL do?
Called the “bad” cholesterol because a high LDL level leads to a buildup of cholesterol in your arteries
What does LDL stand for?
low-density lipoproteins
