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nutrition > Fundaments of nutrition - Stage 1 > Flashcards

Fundaments of nutrition - Stage 1 Flashcards

1
Q

2 types of nutrients?

A
  • Macronutrients

- Micronutrients

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2
Q

Macronutrients involve what?

A
  • Carbohydrates
  • Fats (lipids)
  • Protein
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3
Q

Micronutrients involve what?

A
  • Minerals

- Vitamins

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4
Q

What are non-nutrients?

A

Chemicals in food that are not needed for growth and energy

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5
Q

What is fibre for?

A

For food to move effectively

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6
Q

2 forms of fibre?

A
  • Insoluble

- Soluble

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7
Q

What is soluble fibre?

A

Dissolves in water to form gel-like material.

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8
Q

What can soluble fibre help with?

A

Lower blood cholesterol and glucose levels

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9
Q

Insoluble fibre?

A

(increases stool bulk)

Helps movement of material through digestive system

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10
Q

What is nutrient density?

A

Refers to amount of nutrients in a food to the foods energy value.

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11
Q

What is energy density?

A

Number of KJ/g of food.

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12
Q

% of macronutrient in diet formulae?

A

%= Kilojules (macronutrient). X 100

Total KJ for meal/diet

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13
Q

What does AMDR stand for?

A

Acceptable Macronutrient Distribution Range

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14
Q

What does BMR stand for?

A

Basal Metabolic Rate

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15
Q

What is BMR?

A

Rate at which people expend energy

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16
Q

What can affect BMR?

A
  • Gender
  • Body size
  • Hormones
  • Infection & illness
  • Age
  • Drugs
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17
Q

Female BMR calculation?

A

BMR (F) = kg X 0.9 X 24 X 4.2

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18
Q

Male BMR calculation?

A

BMR (M) = kg X 1.0 X 24 X 4.2

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19
Q

Energy Balance =?

A

Energy Balance = Intake - Expenditure

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20
Q

What is Thermic effect?

A

Energy required for digestion, absorption and disposal of ingested nutrients

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21
Q

Thermic effect =?

A

10% of KJ consumed

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22
Q

Expenditure calculation =?

A

BMR + Thermic effect + Exercise

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23
Q

How much energy do Carbohydrates provide?

A

16.7 KJ/g

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24
Q

How much energy does Fats provide?

A

37.7 KJ/g

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25
Q

How much energy does Proteins provide?

A

16.7 KJ/g

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26
Q

2 types of fats?

A
  • Unsaturated

- Saturated

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27
Q

What do fats help with?

A
  • Helps insulate you against extreme temperatures
  • Helps body absorb the Fat soluble vitamins (A, D, E & K)
  • Provides essential fatty acids
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28
Q

What do proteins help with?

A
  • Helps build enzymes to digest food
  • Helps build hormones
  • Helps muscles to work
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29
Q

What are trans-fats?

A

Extremely dangerous fats, found in burgers, fries, margarine (avoid)

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30
Q

What do Unsaturated fats do?

A

Helps lower cholesterol

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31
Q

What do Saturated fats do?

A

Raises level of LDL

LDL = Low density lipoprotein

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32
Q

Dietry fibre?

A

Large role in functioning a healthy digestive system, Found in many fruits and veggies

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33
Q

What is overnutrition?

A

A form of malnutrition (Imbalanced nutrition)

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34
Q

What is malnutrition?

A

Imbalanced nutrition

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35
Q

Some over-nutrition disorders?

A
  • Obesity
  • Diabetes
  • Cardiovascular disease
  • Hypertension
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36
Q

Body mass index calculation? (BMI)

A

BMI = Weight (kg)

Height (m)2

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37
Q

2 types of body shape?

A
  • Android

- Gynoid

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38
Q

What is Android body shape?

A

Fat around organs (belly fat)

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39
Q

What is Gynoid body shape?

A

Fat around hips and thighs

40
Q

Obesity complications?

A
  • High blood pressure
  • Heart disease
  • Diabetes
  • Cancers
  • Sleep disorders
41
Q

Foods to avoid?

A
  • Fast foods
  • Sweets
  • Sausages & bacon
42
Q

Diabetes Type 2 (Mellitus)?

A

Occurs when body doesn’t produce enough or respond normally to insulin.

43
Q

Fat soluble vitamins are?

A
  • A
  • D
  • E
  • K
44
Q

Water soluble vitamins are?

A
  • B

- C

45
Q

Vitamin A?

A
  • Fat soluble

- Keeps eyes, skin and immune system healthy

46
Q

Vitamin D?

A
  • Fat soluble

- Bodies make Vitamin D using energy from the sun

47
Q

Vitamin E?

A
  • Fat soluble

- Protects against cell damage

48
Q

Vitamin K?

A
  • Fat soluble

- Helps with blood clotting

49
Q

Vitamin C?

A
  • Water soluble

- Plays important role in the growth and repair of bones and teeth

50
Q

6 types of Vitamin Bs?

A
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B6
  • Vitamin B9
  • Vitamin B12
51
Q

Vitamin Bs?

A
  • Water soluble

- Process of energy production in the body

52
Q

Fats worst to best?

A
  • Trans
  • Saturated
  • Mono - Unsaturated
  • Poly - Unsaturated
53
Q

Minerals?

A

Contain certain chemical elements

54
Q

6 minerals?

A
  • Calcium
  • Iron
  • Magnesium
  • Zinc
  • Sodium
  • Potassium
55
Q

What is undernutrition?

A

Deficiency of calories

56
Q

What is digestion?

A

Mechanical and chemical breakdown of food and drinks

57
Q

Digestive system organs?

A
  • Mouth
  • Oesophagus
  • Stomach
  • Gall bladder
  • Pancreas
  • Liver
  • Large intestine
  • Small intestine
  • Rectum
58
Q

The mouth?

A
  • Salivary glands

moisten food to help swallowing

59
Q

The oesophagus?

A

Tube that joins the mouth to the stomach

60
Q

The stomach?

A
  • Food storage
  • Disinfect food
  • Chemical digestion
61
Q

The liver & Gall bladder?

A

The liver produces bile (salt, water, cholesterol)

Bile is stored in gall bladder

62
Q

The pancreas?

A

Produces enzymes to digest protein, starch and fat

63
Q

The small intestine?

A

Most digestion and absorption occurs here

64
Q

The Duodenum?

A

Links stomach to small intestine

65
Q

The Jejunum & Ileum?

A

Jejunum is coiled mid section.

Ileum is final section that leads to large intestine.

66
Q

The large intestine?

A

Remove food residue and waste from body

67
Q

The rectum?

A

Eliminate faeces

68
Q

Where is Carbohydrate digestion?

A
  • Mouth

- Small intestine

69
Q

Where is Protein digestion?

A
  • Stomach

- Small intestine

70
Q

Where is Lipid digestion?

A
  • Mouth

- Small intestine

71
Q

Difference between essential amino acid and non-essential amino acids?

A

Essential amino acids must be supplied in diet because body cannot make them and non-essential amino acids are made in the body

72
Q

How many kJ in a calorie?

A

1 calorie = 4.2kJ

73
Q

3 small intestine areas?

A
  • Duodenum
  • Jejunum
  • Lleum
74
Q

Malabsorption?

A

Relates to difficulty absorbing nutrients from food

75
Q

Is water a nutrients?

A

No

76
Q

Benefits of fibre?

A
  • Aids bowel movements
  • Maintains bowel health
  • Lowers cholesterol levels
77
Q

What refers to the amount of a nutrient in a food relative to the food’s energy value?

A

Nutrient density

78
Q

What has the highest energy density?

A

Fat

79
Q

What has the lowest energy density?

A

Water

80
Q

How much energy in protein, carbohydrates and fat?

A

Protein- 16.7 kJ/g
Fat- 37.7 kJ/g
Carbohydrates- 16.7 kJ.g

81
Q

Calculate energy distribution percentage?

A

Weight of macronutrient (g) X Energy (kJ/g) = ??? kJ

82
Q

ADMR for protein?

A

15-25%

83
Q

ADMR for fats?

A

20-35%

84
Q

ADMR for carbohydrates?

A

45-65%

85
Q

What effects BMR?

A
  • Drugs
  • Body size
  • Gender
86
Q

Foods of lowest and highest energy density?

A

Lowest- Fruit and veggies

Highest- Oils

87
Q

Fat soluble vitamins?

A
  • A
  • D
  • E
  • K
88
Q

Disaccharide?

A

2 carbohydrate rings

89
Q

Monosaccharide?

A

1 carbohydrate ring

90
Q

Polysaccharide?

A

Many carbohydrate rings

91
Q

Monosaccharide food example?

A

Honey

92
Q

Low/High GI foods good or bad?

A 
Low= good
High= bad
93
Q

What is part of protein hierarchy?

A
  • Protein
  • Peptides
  • Amino acids
94
Q

Which type of fat is considered the worst for health?

A

Trans fats

95
Q

Omega 3 & 6 essential fatty acids are?

A

Polyunsaturated

nutrition (5 decks)

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