Nutrition Flashcards
(32 cards)
Nutrients
chemical substances that give your body what it needs to grow and function properly
How many nutrients?
6
What are the main nutrients?
Protiens, Carbs, Fat, Water, Vitamins, Minerals
What are simple carbs?
Sugars such as fructose, glucose, sucrose, and lactose that are naturally in fruits, dairy products, and other foods
What are complex carbs?
Chains of glucose, a simple carbohydrate, that are linked up
Some examples include starches and fibers
Why is glucose important?
Glucose is the preferred source of energy for your brain and central nervous system
Glucose powers your brain, enabling you to concentrate and pay attention in class.
What is glycogen?
A form of glucose that has been converted in this form by the liver for future storage
BONUS: glycogen turns into lactic acid after it is burned, making ur muscles tired
What is fiber?
A complex carbohydrate that the body is unable to digest
Where is fiber found?
Fiber is found only in plant-based foods, including fruits, most vegetables, ⠀⠀⠀⠀whole grains (such as whole-wheat bread or brown rice), beans, and nuts
Benifits of eating fiber?
Fiber can lower cholesterol, balance glucose levels, adds bulk to stools (cleans you out), cleans your digestive system, and can prevent overeating
Does fiber give you energy?
No, fiber does not provide any energy
Do we need cholesterol to function?
Yes, we do need cholesterol to function. We do not need to consume cholesterol from food since we can make it on our own, but our bodies need fat to produce cholesterol
What happens when you eat too much cholesterol?
Cholesterol has been linked to cardiovascular disease, stroke, some types of cancer, and diabetes.
What are protiens made of?
Proteins are made of smaller units called amino acids
essential vs nonessential amino acids
Nonessential amino acids are ones that our body produces on its own, Essential amino acids are ones that we can only get from food
Imcomplete vs complete protiens
A complete protein contains all 9 essential amino acids and is found in animal products
An incomplete protein contains less than 9 essential amino acids and is found ⠀⠀⠀⠀in legumes (dry beans and peas), tofu, nuts and seeds, grains, some ⠀⠀⠀⠀vegetables, and some fruits.
Function of Fat
Fats are used as a source of energy, especially for muscles
Acts as protection for internal organs
Moderates temperature due to blanket effect
Saturated, Unsaturated, Trans fat
Unsaturated fats are a type of fat that is liquid at room temperature and is ⠀⠀⠀⠀found in plant-based foods
Saturated fats are a type of fat found primarily in animal-based foods that is solid at room temperature and its carbons have all the hydrogens it can contain
Trans fats are a type of fat that is created by hydrogenation, which is where it is bombarded with hydrogens changes its double bonds to single bonds, and poses health risks acknowledged by the FDA
What are vitamins?
organic substances derived from plants or animals, which are necessary for ⠀⠀⠀⠀normal growth and development
Fat soluble vs water soluble vitamins
Water soluble vitamins are a type of vitamin that dissolves in water and ⠀⠀⠀⠀passes into the bloodstream which include A, K, D, and E
Fat soluble vitamins are a type of vitamin that dissolves in the body’s fat, ⠀⠀⠀⠀where it is stored for later use which include B and C
What are minerals?
Inorganic elements found in soil and water ingested by the body after being ⠀⠀⠀⠀absorbed into plants
What is a calorie?
A unit of measurement for energy provided by food
What is metabolism?
The rate at which the body uses energy
What is nutrient dense food?
A relatively low-calorie food that provides vitamins, minerals, and other ⠀⠀⠀⠀healthful substance
