SP1 - Nutrition COPY Flashcards

1
Q

Examples of macronutrients

A

Lipids, Carbohydrates, Proteins, and Nucleic Acids

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2
Q

Examples of micronutrients

A

Minerals, vitamins, salt

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3
Q

What class of nutrients provide the vast majority of metabolic energy to an organism?

A

Macronutrients

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4
Q

Main macronutrients

A

Carbohydrates, fats, proteins

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5
Q

Functions of carbohydrates

A

Store energy, make up other molecules, and they are metabolic intermediates in chemical reaction

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6
Q

Three sizes of carbohydrates

A

Simple (monosaccharides) , disaccharides, and complex (polysaccharides).

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7
Q

RDA for carbohydrates

A

130g per day

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8
Q

How many carbohydrates are needed per day to prevent ketosis?

A

50-100g per day

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9
Q

Fiber

A

A type of carbohydrate that cannot be digested

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10
Q

Two ways that fiber can be classified

A

According to the type of food they come from, or according to their solubility.

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11
Q

Type of fiber according to their solubility

A

Soluble and insoluble

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12
Q

Food sources of soluble fiber

A

Oat bran, dried beans and peas, nuts, barley, flax seed, oranges, apples, carrots, psyllium husks

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13
Q

Benefits of insoluble fiber

A

Moves waste through colon, and helps prevent colon cancer by keeping an optimal pH in the intestines. Promotes regular bowel movements.

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14
Q

Are starches digested quickly?

A

Yes

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15
Q

Do starches give the body glucose slowly or quickly?

A

Quickly

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16
Q

Are starches low or high on the glycemic index?

A

High

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17
Q

What percent of the US population has metabolic syndrome?

A

32%

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18
Q

How much fiber should a person try to consume daily?

A

25g

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19
Q

Consequences of too much carbohydrates

A

Tooth decay, CVD, diabetes, obesity.

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20
Q

Consequences of too few carbohydrates

A

Too little fiber, energy imbalance, ketoacidosis.

21
Q

Max intake recommendation from the Canadian Heart and Stroke foundation regarding sugar consumption.

A

No more than 10% total calories should be from sugars. 48g of added sugars, about 12 teaspoons.

22
Q

Ideal intake recommendation from the Canadian Heart and Stroke foundation regarding sugar consumption.

A

Ideally less than 5%. 24g or 6 teaspoons.

23
Q

What does soluble fiber form when mixed with liquids?

A

A gel.

24
Q

What does insoluble fiber do after we consume it?

A

Passes through intestines, absorbing water. Largely remains intact. Eases the passage of fecal matter.

25
Q

Functions of soluble fiber.

A

Binds with fatty acids. Prolongs stomach emptying time so that sugar is released and absorbed more slowly.

26
Q

Functions of insoluble fiber.

A

Moves bulk through intestines. Controls and balances the pH (acidity) in the intestines.

27
Q

Fiber can help reduce the risk of…

A

Colon cancer, heart disease, type 2 diabetes, diverticular disease, constipation, hemorrhoids. Fiber also helps lower LDL cholesterol.

28
Q

Amino acids are the most ___ and most ___ molecules in the cell.

A

Abundant and important.

29
Q

Size of proteins

A

Relatively large

30
Q

Proteins are made from…

A

Amino acids

31
Q

Function of proteins

A

Forms hormones, enzymes, antibodies, fluid and electrolyte regulation, buffer pH, and transport nutrient

32
Q

Recommended protein intake for a healthy adult

A

0.8g per kg

33
Q

Under what circumstances do we need more protein?

A

Pregnancy, injury, growth, training, and illness.

34
Q

Consequences of too much protein?

A

High cholesterol, bone loss, and kidney damage.

35
Q

Consequences of too few proteins?

A

Malnutrition and edema.

36
Q

What are some of the benefits of fat?

A
  • Insulation such as myelin that covers nerve cells.
  • Emulsifiers to keep fats dispersed in body fluids.
  • Stored energy
  • Derivatives of vitamins and hormones
  • Organ protection
  • Transport of vitamins
  • Temperature regulator
  • Lipids make up cell membranes
37
Q

Recommended daily intake of fat in order to obtain essential fatty acids?

A

Adults should consume 4% of energy from plant oils or fish, 10% of polyunsaturated fats to a maximum of 20-­35% per day.

38
Q

Recommended daily intake of fat in order to obtain essential fatty acids?

A

Adults should consume 4% of energy from plant oils or fish, 10% of polyunsaturated fats to a maximum of 20-­35% per day. Limit saturated fats. Eliminate trans fats.

39
Q

Consequences of consuming too much lipids?

A

CVD, obesity, diabetes, and cancer.

40
Q

Consequences of consuming too few lipids?

A

Energy imbalance, lower vitamin absorption, and essential fatty acid loss.

41
Q

What is a calorie?

A

The energy content of food, measured in kilocalories.

42
Q

Basal metabolic rate (BMR)

A

The number of kilocalories a resting animal requires to maintain body function.

43
Q

How is excess energy stored?

A

As glycogen or fat.

44
Q

How are estimated energy requirements determined?

A

Age, gender, weight, height, and physical activity level.

45
Q

What (range of) percent of total energy calories should be from carbohydrates?

A

45%-55%

46
Q

What (range of) percent of total energy calories should be from proteins?

A

10%-33%

47
Q

What (range of) percent of total energy calories should be from lipids?

A

20%-35%

48
Q

An appropriate diet provides….

A

Sufficient energy for the body’s daily metabolic needs. Amino acids and fatty acids to be used as building blocks. Vitamins and minerals, which function as coenzymes, hormones, or structural components.