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Nutrition Unit 1 > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

what is a nutrient?

A

a substance that provides nourishment essential for growth and the maintenance of life

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2
Q

what is a macronutrient?

A

carbohydrates, proteins, fat

needed in large amounts (water is considered a macronutrient in this case)

they contain calories meaning all 3 provide energy

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3
Q

what is a micronutrient?

A

vitamins, minerals (water)

needed in small amounts

does not provide energy

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4
Q

what makes a nutrient essential?

A
  1. biological function must be identified
  2. the removal from the diet must lead to a decline in some aspect of health
  3. when put back in the diet, it restores health
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5
Q

what are the 6 main classes of nutrients?

A

carbs, protein, fat, water, vitamins, minerals

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6
Q

function of carbs

A

provide energy

regulation of glucose

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7
Q

function of lipids (fats and oils)

A

good source of energy

carrier of fat-soluble vitamins and essential fatty acids

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8
Q

function of proteins

A

not used for energy unless starving

provide structure

regulate body processes

transport materials

help with immunity

digestive enzymes

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9
Q

function of vitamins

A

enable chemical reactions in the body

needed for the breakdown of carbs proteins and fats

DO NOT provide energy

ALL are essential

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10
Q

function of minerals

A

builds strong and healthy bones

helps muscle contraction and nerve function

also break down carbs and fats

DO NOT provide energy

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11
Q

function of water

A

regulates body temp

protects body organs and tissues

carries nutrients and oxygen to cells

lubricant

solvent in the body

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12
Q

elemental makeup of carbohydrates

A

carbon

hydrogen

oxygen

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13
Q

elemental makeup of lipids

A

fats - solid at room temp

oils - liquid at room temp

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14
Q

elemental makeup of proteins

A

carbon

hydrogen

oxygen

NITROGEN

  • made of amino acids
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15
Q

what is a simple carb

A

a sugar

one or few carbs linked together

example: sucrose and glucose

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16
Q

what is a complex carb?

A

polysaccharides

many carbs linked together

storage form of carbs for plants and animals

example: starch in plants and glycogen in humans

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17
Q

what are trans fats?

A

deep fried foods

baked foods

when food makers turn liquid oils into solid fats known as shortening

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18
Q

where does digestion begin with carbs

A

in the mouth and continues to small intestine

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19
Q

where does absorption occur with carbs

A

in the small intestine

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20
Q

inorganic compounds

A

(do not contain carbon)

vitamins, minerals, water

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21
Q

what are fat soluble vitamins

A

less easily secreted from the body and if too much, it’ll be stored as fat

greater risk for toxicity because you cannot overdose on vitamins but you can on fats

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22
Q

what are water soluble vitamins?

A

easily secreted from the body and if too much, the body will just get rid of it

23
Q

what are monosaccharides

A

simple sugars
used to produce and store energy

24
Q

fructose nickname

A

fruit sugar

25
Q

what are disaccharides?

A

any class of sugars whose molecules contain 2 monosaccharides

26
Q

what are some examples of disaccharides?

A

maltose aka malt sugar
sucrose aka table sugar
lactose aka milk sugar

27
Q

what are examples of monosaccharides?

A

glucose
fructose
galactose

28
Q

how many calories per gram are carbs?

A

4 calories per gram

29
Q

how many calories per gram are proteins

A

4 kcal/g

30
Q

how many calories per gram are fats

A

9 kcal/g

31
Q

how many calories per gram for alcohol

A

7 kcal/g

32
Q

what are digestible carbohydrates?

A

carbs that are actually absorbed and get digested

33
Q

what are indigestible carbs?

A

carbs that do not get digested and lump together

they cannot be turned into glucose and absorbed because our bodies lack the enzymes necessary to digest them

34
Q

what is a soluble fiber?

A

help soften stool so it can slide through the GI tract

absorbs water to form a gel like substance inside the digestive system

examples: beans, peas, oats, fruits, avocados

35
Q

what is an insoluble fiber?

A

fiber that does not absorb or dissolve in water

36
Q

what are the 2 essential fatty acids?

A

they both are polysaturated fatty acids

alpha-linolenic acid = omega 3

linoleic acid = omega 6

37
Q

what are saturated, mono saturated, and poly saturated fats?

A

saturated = single bonds and come from animal sources

mono saturated & poly saturated = UNSATURATED FATS and mono contains 1 double bond and poly contains more than 1 double bond

38
Q

what are triglycerides?

A

the major form of fat in foods
the major form of energy storage in the body

39
Q

how many amino acids are found in food?

A

20 amino acids BUT only 9 of those are essential

40
Q

what vitamin can the body produce when the skin is exposed to adequate sunlight?

A

vitamin D

41
Q

what are examples of major minerals and why are they considered major?

A

calcium, potassium, and sodium

because they are minerals that are required in the diet each day in amounts larger than 100 milligrams

42
Q

what are examples of trace minerals and why are they considered trace?

A

iron and zinc

they are considered trace because you’re body still needs them but not in big amounts compared to major minerals

43
Q

where is a phytochemical found and what does it do?

A

active compounds found in PLANTS

not essential but are physiologically active

they contain antioxidants that help prevent diseases

44
Q

where is a zoo chemical found and what does it do?

A

found in ANIMAL foods

provide health benefits beyond the traditional nutrients that food contain

45
Q

what is desirable nutrition?

A

optimal nutrition

where the body tissues have ENOUGH of a nutrient to support normal functions and enough to build and maintain body stores that can be used in times of need

46
Q

what is under nutrition?

A

malnutrition

lack of sufficient nutrients in the body

NOTE: overweight people can be malnourished because they are not eating the nutrients the body needs rather than just food that is bad for you

47
Q

what is over nutrition?

A

also malnutrition

but it is consumption of MORE nutrients than the body needs and can lead to toxicity

48
Q

what are the ABCDEs of Nutritional Assessment with examples of each?

A

Anthropometric measurements = height, weight, blood pressure

Bio chemical assessment = labs (blood and urine)

Clinical assessment = skin assessment, neurological symptoms

Diet assessments = what people eat and what time, food allergy questionnaire

Environmental assessments = availability (fridge story), education, housing, or income

49
Q

what is epidemiology?

A

the study of disease across populations

50
Q

what is a case control study?

A

a study that compares 2 groups of people: those with the disease (cases) and a very similar group of people (age, gender, lifestyle) who do not have the disease (controls)

compares multiple things about the 2 groups to look for clues of what could have or didn’t cause the disease

can find the difference but DOES NOT prove cause and effect

51
Q

what is a double blind study?

A

participants are randomly assigned to the study group or control group

scientists observe what happens

BUT a placebo is given to the control group while the intervention is given to the experimental group

52
Q

what is a migrant study?

A

study where it looks at changes in health in people who move from one country to another

DOES NOT prove cause and effect but may give clues what should be explored

53
Q

what is a cohort study?

A

a group of HEALTHY people who are chided and then followed for a long period of time

expensive to do

commonly done with nurses and doctors

DOES NOT prove cause and effect

54
Q

how do you calculate the percentage of calories from each macronutrient when given a total calorie intake and grams consumed for each macronutrient?

A

you take the grams of carbs x the kcal/g of that nutrient / by the total calorie intake

example: 2000 calories a day and consumed 250g of carbs what is the percentage?

250 x 4 (kcal/g for carbs) = 1000/2000(total calorie intake) = %50 of carbs

same thing with protein (4 kcal) and fats (9 kcal/g) when finding percentage of overall calorie intake

Nutrition Unit 1 (3 decks)

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