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Kin 121 Final > Nutrition > Flashcards

Nutrition Flashcards

(53 cards)

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1
Q

6 essential nutrients

A
  1. Carbohydrates
  2. Fats
  3. Proteins
  4. Water
  5. Vitamins
  6. Minerals
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2
Q

What are essential nutrients?

A
  • Necessary for energy
  • Needed for the building and maintenance of tissues
  • Relied upon for the regulations of body functions
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3
Q

How many kilocalories does the average person require?

A

Approximately 2000 kilocalories per day

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4
Q

What are the caloric values in fats, alcohol, carbs, and protein?

A

Fats = 9 Cal/g
Alcohol = 7 Cal/g
Carbs = 4 Cal/g
Protein = 4 Cal/g

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5
Q

What is the primary source of energy?

A

Carbohydrates (up to 60% of daily calories)

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6
Q

What are the three groups of carbohydrates? And what are they based off?

A

Three groups based on number of saccharides

SIMPLE CHO
-concentrated = refined sugar
-natural = fruits, vegetables and grains

  1. Monosaccharides = glucose, fructose, galactose **
  2. Disaccharides = sucrose, maltose, lactose **

COMPLEX CHO
3. Polysaccharides (glycogen and starches) fruits, vegetables and grains

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7
Q

What are carbohydrates stored as?

A

Stored as muscle & liver glycogen

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8
Q

What are excess carbohydrates stored as?

A

Excess carbs stored as adipose

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9
Q

What is the Glycemic Index?

A
  1. Foods with high glycemic index
    - Digest quickly, raise blood sugar (table sugar, honey, refined cereals)
  2. Foods with moderate glycemic index (pasta, oatmeal, rice)
  3. Foods with low glycemic index (beans, fruits, apple, peach)
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10
Q

What should you watch out for?

A

Foods high in simple sugars with little nutritional value that should be eaten in moderation

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11
Q

What was the WHO’s statement on free sugar for children and adults?

A

Should be less than 10% of total energy intake
Approx 50 grams (12 teaspoons)

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12
Q

What are the types of Fibre?

A
  1. Soluble fibre
  2. Insoluble fibre
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13
Q

What is soluble fibre?

A
  • Lowers blood cholesterol
  • Slows absorption of glucose
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14
Q

What is insoluble fibre?

A
  • Facilitates feces elimination
  • Can prevent constipation, lower intestinal tract cancer
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15
Q

What are proteins a structural component for?
MBBEHCm

A
  • Muscles
  • Bones
  • Blood
  • Enzymes
  • Hormones
  • Cell membrane
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16
Q

What can proteins be broken down to?

A

Amino acids

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17
Q

How are proteins obtained?

A

Some produced by body if not obtained in diet (nonessential amino acids)
Some must be attained in diet (essential amino acids)

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18
Q

What are proteins essential for?

A

Regulating metabolism (enzymes, hormones)
Important for growth

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19
Q

What are complete proteins?

A
  • Proteins that contain all the essential proteins
  • Animal products (meat, dairy)
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20
Q

Protein requirements:

General recommendations?

A

0.8 g / kg of body weight / day

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21
Q

Protein requirements:

Endurance athletes?

A

1.2 - 1.4 g / kg of body weight / day

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22
Q

Protein requirements:

Strength athletes?

Study These Flashcards
A

1.2 - 2.0 g / kg of body weight / day

23
Q

Protein requirements:

Normal diet of most athletes?

Study These Flashcards
A

1.5 - 2.0 g / kg of body weight / day

24
Q

What do fats serves to?

Study These Flashcards
A
  • Provide a source of energy
  • Insulate the body
  • Cushion organs
  • Aid the absorption of fat-soluble vitamins
  • Add flavour and texture to foods
25
What are the types of fats? What is better?
Unsaturated (better) Saturated
26
What are unsaturated fats?
**Monounsaturated / polyunsaturated** Found in: vegetable oils, fish **Lowers blood cholesterol** Reduces risk of heart disease
27
What are unsaturated fats at room temperature?
Liquid / oil
28
What do Hydrogenated unsaturated vegetable oils lead too?
Lead to trans fatty acids and reducing good cholesterol (used for better consistency)
29
What are saturated fats?
- Contains glycerol & concentrated fatty acids - Found mainly in animal products - High intake may be associated with elevated cholesterol, LDL’s**
30
What is cholesterol used for?
Needed for synthesis of hormones & Vitamin D, is **produced by body, not needed in diet**
31
What are fast foods made up of?
Usually 50% saturated fat
32
What are fats stored as?
Stored in body as triglycerides (3 fatty acids & glycerol)
33
Regular exercise impact on fats?
Regular exercise results in more fat being stored in muscle tissue
34
What are the nutrients for maintenance & regulation?
1. Water 2. Vitamins 3. Minerals
35
What are vitamins important for? What are the two types?
Important for growth and metabolism 1. Water soluble B and C 2. Fat soluble: A, D, E, K
36
Water soluble vitamin characteristics
- not stored - excess through urine - dissolve quickly in water
37
B Vitamins
Water soluble - cereals, meats, vegetables - **Energy production, formation of RBC’s**
38
Vitamin C
Water soluble - citrus fruits, potatoes - **importance: Maintenance of bones, teeth, protection of other vitamins (“anti-oxidant”)**
39
Fat soluble vitamin characteristics
- When taken in excess, stored in fat tissues - Over-consumption (especially A and D) can result in toxicity
40
Vitamin A
Fat soluble - liver, eggs, cheese, milk - **Importance: night vision, maintenance of skin, hair, growth**
41
Vitamin E
Fat soluble - vegetables, cereals, bread - **importance: aids in formation of RBC’s, protects other vitamins (“anti-oxidant”)**
42
Vitamin K
Fat soluble - vegetables, liver, cereals - produced in intestines by bacteria **Importance: blood clotting**
43
Vitamin D
Fat soluble - milk, egg yolks, liver, fish - sunlight on skin (converts vitamin to active form): 20-30 mins 2-3 x/week - **importance: maintenance of bones & teeth**
44
What are minerals necessary for? SRGC
1. Structural elements 2. Regulation of body functions 3. growth and maintaining body tissues 4. Catalytic action in energy release
45
How many identified essential minerals?
Approximately 17 - 21
46
Some minerals brought up in lectures…
Calcium Phosphorus Fluoride Sodium Iron
47
What is water important for? NWDRLC
1. Nutrient transport 2. Waste transport 3. Digestion & absorption 4. Regulation of body temperature 5. Lubrication 6. Chemical reactions
48
How much water should be consumed?
Approx. 1mL of water for every calorie burned
49
Factors that influence need for nutrients? ABAI
Age Body size Activity level Individual variation
50
What are the vital functions needed from energy?
1. Blood circulation 2. Respiration 3. Brain activity
51
What is the Basal Metabolic Rate (BMR) ?
The minimum amount of energy the body requires to carry out all vital functions
52
Factors affecting BMR BPSSPBA
1. Body composition 2. Physical fitness 3. Sex 4. Sleep 5. Pregnancy 6. Body temperature 7. Age
53
What does the amount of energy expended through physical activity depend on?
1. Volume of exercise 2. Intensity of exercise 3. Types of exercise

Kin 121 Final (12 decks)

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