Chapter 1: Sources of Nutriton Flashcards Preview

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Flashcards in Chapter 1: Sources of Nutriton Deck (60)
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1

Carbohydrates calories?

45-65% of calories

2

Carbohydrates

-provide energy and regulate protein and fat metabolism
-important for cardiac and CNS

3

glycogen

stored carb energy in LIVER and MUSCLES
-release in between meals to help regulate blood sugar levels

4

carb per cal

4 calories/ gram of energy

5

Fiber needed for women

24 grams

6

Fiber needed for men

38 grams a day

7

Protein percentage

10-35% of calories

8

protein

-Function: tissue building, metabolism, immune function, maintain neutral nitrogen balance
- WOUND HEALING

9

complete protein:

contain sufficient amounts of all nine essential amino acids (in animal sources and soy)

10

incomplete proteins

contain an insufficient amount or quantity of amino acids → limits ability for protein synthesis (in plant sources)

11

complementary proteins

food sources that are incomplete proteins eaten alone, but together equivalent to a complete protein

12

fiber per cal

4 calories/gram of energy (same as carb)

13

Protein energy malnutrition

-Kwashiorkor
-marasmus

14

lipids percentage

20-35% of calories

15

Lipids

Function: provide stored energy for the body, provide padding and insulation, hormone product production, and absorption of fat soluble vitamins

16

What is the percentage of lipids from saturated fats

10%

17

cholesterol limit

200-300 mg/day

18

lipids per cal

9 calories/ gram of energy

19

water soluble

Vitamin C and B-complex
-Thiamin (B1), Riboflavin (b2) , Niacin (b3), Pyridoxine (B6), Pantothenic acid, biotin, folate, Cobalamin (b12)

20

fat soluble

Vitamins A,D,E,K

21

fat soluble characteristics

-carry risk for toxicity bc stored in body for long time

22

conditions that impair fat soluble vitamin

-cystic fibrosis
- celiac disease
- Crohn's disease

23

Vitamin C

-important for tissue building, metabolism, IRON ABSORPTION
-Food sources: citrus fruits and juices, tomatoes, green leafy veggies, strawberries, peppers

24

deficiency in Vitamin C

Scurvy
-signs: bleeding, joint pain, and swollen gum

25

when do you increase vitamin C?

-in times of stress and illness
- ESPECIALLY SMOKERS by 35mg/day --> bc of oxidative stress and metabolic turnover

26

B-complex vitamins

-crucial to metabolism, energy, and NERVE FUNCTIONING
-Food sources: meat, milk, enriched grains, whole grains, legumes (beans) and green leafy vegetables

27

Beriberi

-Deficiency in Thiamin (B1)
-Common with alcohol use disorder

28

Cheilosis

-Deficiency in Riboflavin (B2)
-cracks/scales on lips/corner of lips; smooth/swollen tongue (glossitis) , dermatitis of ears, nose, mouth

29

megaloblastic anemia

-Deficiency in folate
-Neural tube defects in utero

30

pernicious anemia

-Deficiency Cobalamin (B12)
-Seen mostly in vegans and those lacking intrinsic factor (needed for absorption of B12)