Flashcards in Nutrition Deck (37):
What are the six classes of nutrients
Carbohydrates, fats, proteins, water, vitamins, and minerals
What are the dietary recommendations for carbohydrate, fat, and proteins in the diet
Carbs: 55-60%, fat: 25-30%, protein:15-20%
What does vitamin A do
Maintains skin and other cells that line the inside of the body, bone and tooth development, growth, and vision in dim light
What can happen in excess of vitamin C
Kidney stones, and diarrhea
What does vitamin K do
Production of blood-clotting substances
What are the most reliable sources of vitamin A
Liver, milk, egg yolk, deep green, and yellow fruits and vegetables
What does B12 vitamins do
Production of genetic material, maintains central nervous system
How many glasses of water should an adult consume a day
What is the major role of calcium
Bone and tooth formation, blood clotting, muscle contraction, nerve function
What is the major role of sodium
Maintenance of fluid balance
What is the major role of iron
Formation of hemoglobin; energy from carbohydrates, fats, and proteins
How many excess calories must be burned to lose 1 pound
What are some side-effects of binge-purge patterns
Stomach rupture, disruption of heart rhythm, and liver damage, tooth decay and chronically inflamed mucous lining of the mouth and throat
Female athlete triad syndrome is the combination of what
Eating disorder, amernorrhea, and osteoporosis
Micronutrients are necessary for ___________ normal body _____________
_______, _________, and _________macronutrients
Carbohydrates, proteins, fats
What vitamins helps in tissue growth and repair?
Dietary recommendations for an athlete
55-60% carbs, 25-30% fats, 15-20% protein
Vitamins which could be harmful in large doses
A, D, E, K
What are the Fat-Soluble vitamins?
What are the electrolytes?
sodium, chloride, potassium, magnesium, calcium
what are the 6 classes of nutrients?
carbs, fats, proteins, water, vitamins, minerals
What are dietary recommendations for carbs, fats and protein?
55-60% carbs, 25-30% fats, 15-20% proteins
Difference of unsaturated,saturated, and trans fats?
Saturated fats increase LDL cholesterol and cardiovascular diseases, trans fats are made by partially hydrogenated food processing, unsaturated helpful, fatty acids omega-3
Major function, source and deficiency problems of Vitamins A, D,
A cell structure, and growth, Milk liver, fruits and veggies, night blindness, growth failure. D bone growth,sunlight, causes rickets in children
Major function, source and deficiency problems of Vitamins E. K
E protects cell membranes, veg oils, anemia, K produces blood clotting substances, green leafy vegies, increased bleeding time
Major function, source and deficiency problems of Vitamins Thiamin, Riboflavin
Thiamin breaks down carbs, fats, and proteins for energy, cereal products, pork, lack of energy Riboflavin energy break down from carbs, fats, proteins, milk liver bread, dry skin cracked lips
Major function, source and deficiency problems of Vitamins Niacin, B6
Niacin energy from carbs, fats, proteins, Liver meat legumes skin problems depression. B6 breaks down protein produces hemoglobin, white meats whole grains, poor growth and anemia
Major function, source and deficiency problems of Vitamins B12, Folate
B12 Produce genetic material maintains CNS, Foods from animals, Neurological symptoms, Folate Produce genetic material, yeast or wheat germ, Anemia
Major function, source and deficiency problems of Vitamins C
C formation and maintenance of connective tissue, fruits and veggies, scurvy or joint swelling joints
What two vitamins are rarely found deficient with in the human and are found in wild food?
Patothenic acid and biotin
Major role, sources, and deficiency problems of minerals Calcium, Phosphorus
Calcium Bone and tooth formation, Dairy products, Osteoporosis. Phosphorus, skeletal development, meats, dairy, rarely deficient
Major role, sources, and deficiency problems of minerals Sodium, Iron, Copper
Sodium fluid balance, salt, deficient not normal. Iron formation of hemoglobin, liver and read meats, anemia. Copper formation of hemoglobin, liver, buts shellfish, Anemia
Major role, sources, and deficiency problems of minerals Zinc, Iodine, Fuorine
Zinc normal growth, seafood meats, skin problems delayed growth, Iodine production of thyroxin iodized salt seafood, mental growth. Fluorine strengthens bones and teeth, fluoride in water teeth decay
Average adult requires how much water daily?
2.5 liters or 10 glasses of water
what are the 5 electrolytes?
sodium chloride, potassium, magnesium, and calcium