BN Flashcards
(31 cards)
What is the RDA for carbohydrate?
130 gm per day
What is the RDA for lipid?
depends on weight, height, sex, and age
What is the RDA for protein?
0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.
What does the body store carbohydrates as?
glycogen
What does the body store lipid as?
adipose tissue
What does the
body store protein as?
amino acids
What is the purpose of simple carbohydrates (aka sugars) ?
-quick source of energy because they’re made up of one or two sugar molecules that the body can break down quickly and easily.
-glucose is the brains primary fuel source
What is the purpose of complex carbohydrates (aka starches) ?
-keeps you feeling full for longer because they are made up of longer sugar molecules that the body takes longer to break down
-glucose is released slower maintaining a steady source of energy and steady blood sugar levels
-usually rich in fiber
- usually found in whole foods ~ which provide more important nutrients
monosaccharides
*glucose: (major monosaccharide)
~In bloodstream called blood sugar
~Breaks down starches and sucrose
~Source of fuel for cells
*fructose:
~in sucrose
~in fruit, honey, and high-fructose corn syrup
~converted into glucose in the liver
*galactose:
~in lactose & milk sugar
~Converted to glucose in the liver
~lactose metabolism
good things: quick source of energy, transport nutrients
bad things:
sugar spike, excess consumption of fructose can lead to fatty liver disease, obesity, and type 2 diabetes.
disaccharides
- Sucrose:
Glucose + Fructose
– Sugar - Lactose:
Galactose + Glucose
– Milk products - Maltose:
Glucose + Glucose
– Fermentation
– Alcohol production
types of fibers
Soluble Fiber (viscous):
-Dissolves in water.
-Found in oats, beans, fruits, and some vegetables.
-Helps lower cholesterol, regulate blood sugar, and support gut health.
-Gum, pectin, mucilage
Insoluble Fiber (non-fermentable):
-Does not dissolve in water.
-Found in whole grains, nuts, seeds, and vegetables.
-Aids in digestion, prevents constipation, and supports colon health.
-hemicellulose, lignin, cellulose,
Resistant Starch:
-Acts like soluble fiber but resists digestion in the small intestine.
-Found in unripe bananas, legumes, and cooled starches like potatoes and pasta.
-Supports gut health and may improve insulin sensitivity.
good things:
-Soluble fiber slows glucose
absorption
-Better blood glucose
regulation
bad things: gas, IBS, bloating
the more fiber you have the more fluids you need
may decrease the availability of some minerals
What is the purpose of lipids?
Triglycerides: composed of three fatty acids attached to a glycerol molecule. They store energy and provide insulation.
Phospholipids: Found in cell membranes, they help with structural integrity and communication between cells. emulsifier
Cholesterol: A type of fat that’s used to produce certain hormones, bile acids, and vitamin D.
Fatty Acids: Essential fats that the body needs but cannot produce on its own, including omega-3 and omega-6 fatty acids
What is the purpose of protein?
-Structure of body tissues.
-Major component of enzymes.
-Source of energy.
-tissue repair and growth
-enzyme function
-immune defense
-hormonal regulation
-Since the body can’t store excess protein, it must be consumed regularly through diet.
What is the purpose of water?
-keeps you hydrated
-regulates temp.
-supports digestion
-transports nutrients
-helps eliminate waste
-necessary for the proper function of organs, joints, cells, and tissues.
What are the health consequences associated with different types of fat? trans-fat, saturated
fat, mono-unsaturated fat, polyunsaturated fat; omega-6, omega-3. Where are these fats usually found?
rans: raises bad (LDL) cholesterol, lowers good (HDL) cholesterol, increases heart disease and diabetes; found- some processed foods, some naturally found in dairy and meats
Saturated: raises LDL cholesterol, increases risk of type 2 diabetes, found- animal products, tropical oils
Mono (MUFA): lowers LDL cholesterol and and maintains or increases HDL cholesterol; found- olive oil, avos, nuts, seeds, some animal sources
Poly (PUFA): lowers LDL cholesterol and reduces risk of heart disease, promotes brain function and cell growth; found- vegetable oils, nuts and seeds, fatty fish
Omega 6: good for brain function, skin health, and hormone production, too much might lead to chronic diseases and inflammation; found- vegetable oils, processed foods, nuts and seeds
Omega 3: reduces heart disease risk and inflammation, promotes brain health and good moods and cognitive function (language, learning, memory), good for eyes and fetal development; found- fatty fish, flaxseeds, walnuts, chia seeds
How much cholesterol should someone eat a day? What are functions of cholesterol
shouldn’t have more then 200 mg a day
-Structural Component of Cell Membranes
-Synthesis of Hormones
-Production of Vitamin D
-Bile Acid Production
-Insulation and Protection of Nerves
-Precursor to Other Lipids
What is important about the microbiome or bacteria in the large intestine?
-Digesting and Fermenting Fiber
-Immune System
-Regulation
Gut Barrier Integrity
-Synthesis of Nutrients
-Metabolism and Weight Regulation
-Protection Against Pathogens
-Detoxification and Waste Removal
- Influence on Inflammation
how many teaspoons of added sugar does the American Heart Association say we should have per day?
For women: No more than 6 teaspoons (25 grams) of added sugar per day.
For men: No more than 9 teaspoons (38 grams) of added sugar per day
other names for sugar besides sucrose?
Glucose: A simple sugar found in many foods, also known as dextrose.
Fructose: A sugar found naturally in fruits, often used in sweeteners like high-fructose corn syrup (HFCS).
Lactose: The sugar found in milk and dairy products.
Maltose: A sugar produced when starch breaks down, often found in malt products.
Galactose: A sugar found in dairy products when broken down from lactose.
What is insulin, glucagon, glycogen, epinephrine/
adrenaline?
Insulin: hormone produced by pancreas, lowers blood sugar and stimulates glycogen, promotes fat storage and protein synthesis,
Glucagon: hormone produced by pancreas, raises blood sugar levels and breaks down glycogen in liver, stimulates production of new glucose from noncarbs
Epinephrine: increases heart rate and blood flow to muscles, triggers breakdown of glycogen for quick energy, prepares body for fight or flight mode
What are chylomicrons, LDL, HDL, VLD
Chylomicrons- Transport dietary fats from intestines to body, quickly cleared from circulation
VLDL- Carries triglycerides from the liver to tissues, harmful in access
LDL- Delivers cholesterol to cells, plaque buildup in arteries
HDL- Removes excess cholesterol from bloodstream and returns it to the liver
How much of our body is Water and what contributes to differences?
50-70%, differences have to do with age, sex, body composition, and hydration status.
If someone loses a pound of water while exercising, how much water should they drink?
16-20oz of water
What 2 water soluble vitamins are stored in the liver, for at least a few weeks?
Vitamin B12 and vitamin B9(folate)
