Food & Nutrition > Nutrient Basics > Flashcards

Nutrient Basics Flashcards

(52 cards)

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1
Q

Nutrients

A

The substances found in he food that keep your body functioning

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2
Q

These three are the framework of the Food Guide Pyramid:

A

 Balance - Eat foods from all groups of the Food Guide Pyramid.
 Variety - Eat different foods from each food group.
 Moderation - Eat more foods from the bottom of the pyramid, and fewer and smaller portions of foods from the top of the pyramid

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3
Q

The 6 Essential Nutrients

A

 Water
 Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals

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4
Q

Water (Function)

A

 Water carries nutrients to your cells and carries waste from your body.
 Regulates body temperature.
 Dissolves vitamins, minerals, amino acids, and other nutrients.
 Lubricates joints.

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5
Q

Carbohydrates (Sources)

A

 Pasta, breads, cereals, grains, rice, fruits,
milk and yogurt.

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6
Q

Two types of Carbohydrates:

A

 Starches or Complex Carbohydrates
 Simple Carbohydrates

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7
Q

Simple Carbohydrates (Sources)

A

 Fruits, juices, milk, and yogurt.
 Candy, soda, and jelly.
• These simple carbohydrates have a bad reputation
because they are high in calories and low in
nutritional value.

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8
Q

Starches or Complex Carbohydrates (Sources)

A

 Whole grain breads and cereals,
pasta, vegetables, rice, tortilla
and legumes.

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9
Q

Starches or Complex Carbohydrates (Function)

A

 An excellent source of fuel (energy) for the body.
 Rich in vitamins, minerals, and fiber.

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10
Q

Fiber

A

The plant material that doesn’t break down when you digest food.
Many, but not all, complex carbohydrates contain fiber.

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11
Q

Fiber (Sources)

A

 Oatmeal, fruits, vegetables, whole grains and legumes.

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12
Q

Fiber (Function)

A

 Aids in digestion.
 May reduce the risk of developing some diseases like heart disease, diabetes and obesity, and certain types of cancer.
 Helps promote regularity.

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13
Q

Protein (sources)

A

 Meat, fish,eggs, poultry, dairy products,
legumes, nuts and seeds. (Breads, cereals and
vegetables also contain small amounts of protein.)

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14
Q

Protein (Function)

A

 Provides energy.
 Help to build, maintain, and repair body tissues

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15
Q

Two types of Protein:

A

 Complete Proteins:
• Contain all 9 essential amino acids.
• They are found in animal sources.
 Incomplete Proteins:
• Lack one or more of the essential amino acids.
• They are found in plant sources.

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16
Q

Essential AA

A

1) Histidine
2) Isoleucine
3) Leucine
4) Methionine
5) Phenylalanine
6) Threonine
7) Valine
8) Tryptophan
9) Lysine

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17
Q

Fat (Sources)

A

 Butter, vegetable oils, salad dressings, nuts and
seeds, dairy products made with whole milk
or cream, and meats.

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18
Q

Fat (Function)

A

 Provide substances needed for growth and healthy skin.
 Enhance the taste and texture of food.
 Required to carry “fat-soluble” vitamins throughout the body.
 Provide energy.

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19
Q

Saturated Fat

A

Fats that are usually solid at room temperature.

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20
Q

Food Sources: Animal based products (SF)

A

 Dairy foods – such as butter, cream, ghee,
regular-fat milk and cheese.
 Meat – such as fatty cuts of beef and lamb,
processed meats like salami, sausages, and
the skin on chicken.

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21
Q

Unsaturated Fat

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A

Fats that are liquid at room temperature.

22
Q

Polyunsaturated Fat

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A

• Food Sources: Vegetables and fish oils.
• Provide two essential fatty acids necessary for bodily functions.

23
Q

Monounsaturated Fat

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A

Food Sources: Olive oil, canola oil, nuts, seeds.

24
Q

Cholesterol (Function)

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A

 Helps the body make necessary cells including skin, and hormones.
 Aids in digestion.
 The human body manufactures all the cholesterol it needs. You also get cholesterol from animal food
products you eat.

25
Vitamins (Sources)
Fruits, vegetables, milk, whole-grain breads, cereals and legumes
26
Vitamins (Function)
 Help regulate the many chemical processes in the body.  There are 13 different vitamins known to be required each day for good health.  Vitamins are separated into two types: Fat Soluble & Water Soluble Vitamins.
27
Fat Soluble Vitamins
 Vitamins A, D, E, K  Require fat for the stomach to allow them to be carried into the blood stream for use (absorption).  Can be stored in the body for later use.
28
Water Soluble Vitamins
 Vitamins C and B-complex  Require water for absorption.  Easily absorbed and passed through the body as waste.
29
Vitamin A (Sources)
 Dark green, leafy vegetables, deep yellow and orange fruits and vegetables, liver, milk, cheese, and eggs.
30
Vitamin A (Function)
 Helps keep skin and hair healthy.  Aids in night vision.  Plays a role in developing strong bones and teeth.
31
Vitamin D (Sources)
 Vitamin D fortified milk, egg yolk, salmon, and liver.  Nonfood Source: the sun.
32
Vitamin D (Function)
 Helps the body use calcium and phosphorus.  Plays a role in building strong bones and teeth.
33
Vitamin E (Sources)
 Whole-grain breads and cereals; dark green, leafy vegetables; dry beans and peas; nuts and seeds; vegetable oils; margarine; liver.
34
Vitamin E (Function)
 Helps form red blood cells, muscles, and other tissues.
35
Vitamin K (Sources)
 Dark green and leafy vegetables (such as spinach, lettuce, kale, collard greens), and cabbage.
36
Vitamin K (Function)
Helps blood to clot.
37
Vitamin B-complex (Sources)
 Whole grain and enriched breads and cereals; dry bean and peas; peanut butter; nuts; meat; poultry; fish; eggs; milk.
38
Vitamin B-complex (Function)
 Helps the body use the energy from the foods we eat.  Helps brain, nerves, and muscles function.
39
Vitamin C (Sources)
 Citrus fruits, strawberries, kiwi, broccoli, tomatoes, and potatoes.
40
Vitamin C (Function)
 Helps heal wounds.  Helps maintain healthy bones, teeth, and blood vessels.  Helps body fight infection.
41
Minerals (Sources)
 Meats, beans, nuts, fruits, vegetables, dairy products, and grains.
42
Minerals (Functions)
 The body depends on minerals for practically every process necessary for life.  Minerals actually become part of the body.  The body requires 16 minerals daily.
43
Minerals
 Calcium  Phosphorus  Magnesium  Sodium  Potassium  Iron  Others include:  Iodine, Zinc, Copper, Sulfur, Chloride, etc.
44
Calcium & Phosphorus (sources)
 Dairy Products: milk, cheese, ice cream, green leafy vegetables, canned sardines and other processed fish eaten with bones.
45
Calcium & Phosphorus (sources)
 Dairy Products: milk, cheese, ice cream, green leafy vegetables, canned sardines and other processed fish eaten with bones.
46
Calcium & Phosphorus (Function
 Helps build and maintain healthy bones and teeth.  Helps heart, nerves, and muscles work properly.  Deficiency (lack) of calcium & phosphorus leads to osteoporosis.
47
Iron (Sources)
 Liver, kidney, heart, meat, egg yolk, dried beans and peas, spinach, dried fruit, whole-grain & enriched breads & cereals, nuts.
48
Iron (Function)
 Helps make hemoglobin in red blood cells.  Helps cells used oxygen  Deficiency (lack) of iron leads to anemia.
49
Sodium (Sources)
 Processed & prepared foods. Canned vegetables, soups, pickles, lunch meats, ham, bacon, sausage, hotdogs, and frozen foods. Salt/sodium is used to preserve food and improve the taste and texture of food.  Condiments. Table salt, soy sauce, ketchup, mustard, BBQ sauce, steak sauce…  Natural sources. Some meats, poultry, dairy products (esp. cheeses) and vegetables
50
Sodium (Function)
 Helps maintain the right balance of fluids in your body.  Helps transmit nerve impulses.  Influences the contraction and relaxation of muscles.  Excess sodium can lead to hypertension (high blood pressure), a condition that can lead to cardiovascular and kidney diseases.
51
Nutrient Deficiency
A nutritional deficiency occurs when your body doesn’t get enough nutrients.
52
Nutrient Deficiency (Symptoms)
 At first the symptoms may not seem serious. They may include: tiredness, difficulty sleeping or concentrating, frequent colds, and weight loss or gains.  However, if the deficiency is not corrected the symptoms may get more serious and effect the skin, eyes, and bones

Food & Nutrition (9 decks)

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