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Nutrition Flashcards

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1
Q

Kcal per gram of carbohydrates

A

4

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2
Q

Kcal per gram of protein

A

4

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3
Q

Kcal per gram of fat

A

9

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4
Q

Which macronutrients are used for energy?

A

Carbs & Fats

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5
Q

What is Protein used for?

A

Synthesis/metabolites/tissue maintenance

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6
Q

Glucose & Fructose

A

Monosaccharides

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7
Q

HFCS (High fructose corn syrup) is so prevalent because

A
  1. Cheap
  2. Dissolved easily
  3. Preservative properties
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8
Q

T/F

HFCS has no negative consequences for health

A

False - contributing to obesity & cardiometabolic disease

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9
Q

Disaccharides

A

2 monosaccharides bound together

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10
Q

Sucrose is made of

A

Glucose & Fructose

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11
Q

Maltose is made of

A

2 Glucose

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12
Q

Table sugar is

A

97% sucrose, made from sugarcane/sugar beet

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13
Q

Maltose is found in

A

Germinating grain

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14
Q

Polysaccharides are

A

Glucose polymers

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15
Q

Starch is found in:

A

Seeds/roots/tubers/fruit

Mostly cereals/legumes/potatoes

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16
Q

Main function of starch is

A

Energy stores

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17
Q

Glucose is stored in the human body as

A

Glycogen polysaccharide and then fat

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18
Q

T/F

You can tell the difference between plants based on their starch grains

A

True - Potato = hilum lateral
Wheat = hilum central
Beans = crack-like hilum

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19
Q

Dietary fibre that we use for energy is

A

Hemicelluloses

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20
Q

T/F

Dietary fibres are bad for your health

A

False - they can help prevent colon cancer and reduce bad cholesterol

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21
Q

FODMAPs are:

A

Short-chain carbs that aren’t well absorbed in the small intestine

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22
Q

Example of FODMAPs

A

Sugar alcohols, Fructans, Lactose

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23
Q

FODMAPs cause

A

Bloating/flatulence/discomfort

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24
Q

How much of a person’s diet should be made up of Protein?

A

10%

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25
How many amino acids can humans synthesize and how many are essential?
11 synthesized, 9 essential
26
T/F | It is impossible to get all amino acids with a vegetarian diet
False - but individual plants usually have incomplete proteins so need to eat a diet based on several types
27
Where is gluten found?
Wheat (& Rye & Barley) - it's the main protein
28
T/F | Gluten is bad for you
False - unless you have Celiac (autoimmune disease) or a gluten allergy
29
Triglycerides are:
Glycerol & 3 fatty acids
30
Essential fatty acids are found in
Unsaturated vegetable oils - must be supplied from diet
31
How do humans use triglycerides?
Store unused calories & make skin oils
32
List of essential fatty acids:
Linoleic, Linolenic, Arachidonic acids
33
Good fat
Unsaturated (Omega 3 etc)
34
Bad fat
Saturated (animal fat etc)
35
Cholesterol
Steroid lipid used in hormone production
36
LDL (low density lipoproteins)
Carry cholesterol to tissues
37
HDL (high density lipoproteins)
Carry excess cholesterol back to liver
38
Trans fatty acids
Hydrogenated oils - bad for you (usually)
39
Vitamins act as
Coenzymes in metabolic processes
40
Which vitamin does not exist in plants?
B12
41
Vitamin A / beta-carotine is from
Brightly coloured fruit/veg & leafy greens
42
T/F | Vitamins can become toxic in high concentrations
True but only fat-soluble ones (D, A, E, K)
43
Symptoms of Vitamin A deficiency:
Night blindness, epithelial issues, xerophthalmia (conjunctival dryness)
44
T/F | All B vitamins are related
False - they're from different things & do different things
45
Where is Vitamin B1 found?
Fortified cereals & meat
46
Where is Vitamin B2 found?
Cereals, nuts, milk, eggs, green leafy veg, meat
47
Where is Vitamin B6 found?
Beans, legumes, nuts, eggs, meat, cereals
48
Where is Vitamin B9 found?
Beans, legumes, citrus, whole grains, dark leafy veg, meat
49
Symptoms of Vitamin B1 deficiency
Beriberi
50
Symptoms of Vitamin B2 deficiency
Mouth sores, ocular lesions
51
Symptoms of Vitamin B6 deficiency
Skin disorders, muscle weakness
52
Symptoms of Vitamin B9 deficiency
Anemia, diarrhea
53
Vitamin B1 is also called
Thiamine
54
Vitamin B2 is also called
Riboflavin
55
Vitamin B3 is also called
Niacin
56
Vitamin B5 is also called
Pantothenic acid
57
Vitamin B6 is also called
Pyridoxine
58
Vitamin B7 is also called
Biotin
59
Vitamin B9 is also called
Folic acid
60
Vitamin B12 is also called
Cobalamin
61
Vitamin C is also called
Ascorbic acid
62
Humans use Vitamin C for
Tissue growth & repair
63
T/F | Vitamin C is an antioxidant
True
64
Where is Vitamin C found?
Citrus, peppers, some fruits & potatoes
65
Scurvy is
Vitamin C deficiency
66
T/F | The body cannot make Vitamin D
False - can be made when exposed to the sun
67
Where to get Vitamin D?
Cheese, butter/margarine, fortified milk/cereals, fish, through the skin when exposed to sun
68
What does a Vitamin D deficiency cause?
Rickets & osteoporosis
69
What does Vitamin D do?
Help absorb calcium, nerve/muscle/immune system functioning
70
T/F | Vitamin E is an antioxidant
True
71
What does Vitamin E affect?
Immune system & metabolic processes
72
Where can you get Vitamin E?
Corn, nuts, olives, green leafy veg, veg oils, wheat germ
73
T/F | Vitamin E deficiency is fatal
False? - we don't know what it causes
74
Vitamin K deficiency causes:
Poor blood clotting
75
Where can you get Vitamin K?
Green leafy veg, cereals
76
What is Vitamin K used for?
Blood clotting, protein production
77
What are the major minerals?
Ca, P, K, Na, Mn
78
Diet may prevent: a) cancer b) diabetes type 2 c) dementia/Alzheimer's d) all of the above
D
79
T/F | Protein is the most important dietary component
False - you need a balance of carbs, protein, and fats as well as vitamins & minerals
80
The best way to eat a healthy diet is to
Eat a variety of foods in moderation and exercise
81
``` Which of the following sugars is a disaccharide? A) Fructose B) Glucose C) Maltose D) Sexose E) Galactose ```
C
82
What is Celiac disease? A) incapacity of the body to digest the starch from wheat, parley, or rye B) accumulation of monosaccharides from wheat, barley or rye in the blood stream C) an autoimmune disease caused by the gluten found in wheat, barley, or rye D) Deficiency of Vitamin C E) Deficiency of Vitamin A
C

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