Nutrition Flashcards
(85 cards)
1
Q
Why is it important for an esthetician to have an understanding of nutrition?
A
- Having a strong healthy body is important to the health of your practice and your practice is related to your clients wellness in many ways.
- Having the proper nutrients for our body in order to maintain optimum energy levels throughout the day
- Clients benefit and value you more with the information suggestions and referrals that you can make based on having a basic understanding of nutrients.
2
Q
What are the various factors nutrition requirements depend on?
A
- Age
- Sex
- Weight
- Physical activity
- Body type
3
Q
What are some things we should try to reduce?
A
- Calories
- Saturated and trans fats
- Cholesterol
- Sugars
- Salts
4
Q
What kind of foods should we choose?
A
- Choose foods that are high in nutrients and lower in calories
- Choose natural whole food and avoid processed refined foods
5
Q
What affects women who are pregnant or breast feeding?
A
Nutritional requirements
6
Q
What do diseases or medications that affect the ability to digest or absorb food interrupt?
A
The normal process of nutrients reaching the blood stream and consequently the cells.
7
Q
What does healthy skin begin with?
A
Diet and water intake
8
Q
What do healthy dietary choices help regulate?
A
- Hydration (keeping a healthy level of water in the body)
- Oil production
- Cell function
- Vitamins and minerals are also necessary for a balanced diet
9
Q
What do poor dietary choices result in?
A
- Skin disorders
- Fatigue
- Stress
- Depression
- Some diseases (inflammation)
10
Q
What are the macronutrients?
A
- Proteins
- Carbohydrates
- Fats
11
Q
What are some complete protein sources?
A
- Meat
- Fish
- Poultry
- Eggs
- Dairy
12
Q
What are some alternative protein sources?
A
- Quinoa
- Chia seeds
- Hemp hearts
- Tofu
- Nuts
- Grains
- Beans
- Paneer
13
Q
What are proteins?
A
Chains of amino acids molecules that are used by every cell in the body to make other usable proteins
14
Q
How many naturally occurring amino acids are there?
A
over 100
15
Q
What are the proteins of all plants and animals made from?
A
20 common amino acids
16
Q
What are non essential amino acids?
A
- There are 11 non essential amino acids
- They can be synthesized by the body
17
Q
What are the essential amino acids?
A
- There are 9 essential amino acids
- We cannot produce them so need them in our diets.
18
Q
What are proteins used in?
A
- The duplication of DNA
- An important macronutrient used by the body for building, repairing and maintaining tissues
19
Q
What are proteins needed to make?
A
- Muscle tissue
- Blood
- Enzymes
- Keratin - present in skin, nails & hair
20
Q
What does the immune system use protein for?
A
To make antibodies
21
Q
Why does the body need good quality protein at each meal?
A
The body does not store protein like it does carbohydrates and fats, so the body needs a good quantity at each meal for optimum health and cellular repair.
22
Q
What happens without adequate protein?
A
- Our bodies go into accelerated aging mode.
- Cellular repair will be incomplete and also much slower
23
Q
What are complementary proteins?
A
Combinations of two incomplete proteins (combined they provide all the essential amino acids to make a complete protein).
24
Q
What are some examples of complementary proteins?
A
- beans and brown rice
- peanut butter and whole grain bread
- hummus and whole wheat pitas
- tofu or tempeh and brown rice or quinoa
25
What are the three types of carbohydrate sources?
1. Simple starchy carbohydrates
2. Complex starchy carbohydrates
3. Complex fibrous carbohydrates
26
What are carbohydrates?
Carbohydrates are molecules that contain single (mono), double (di) or multiple (poly) sugar molecules called saccharides. They range from single to complex.
27
What are carbohydrates the body's main source of?
Body's main fuel source.
28
What do the brain and nervous system need a constant supply of in order to function optimally?
Glucose (one of the most important carbs)
29
What do muscles store and why?
Muscles use and store glucose to provide the main fuel during physical activity
30
Where is glucose stored and what is it stored as?
Glucose is stored in the muscles and liver as glycogen or animal starch then broken down when muscles are used to provide energy.
31
What are mucopolysaccharides?
Carbohydrate lipid complexes that are good water binders. These are present in the dermis as glycosaminoglycans (gags), a water binding substance between the fibres of the dermis.
32
Explain blood glucose regulation.
- Rising blood glucose, shortly after you eat a carb meal stimulated the pancreas to secrete the hormone insulin into the blood.
- Target cells for insulin take up glucose from the blood decreasing the blood glucose level.
- When blood glucose levels fall too low the pancreas secretes the hormone glucagon. Glucagon causes the breakdown of glycogen into glucose to be released into the blood, raising blood glucose.
33
What are the three types of fatty acids?
1. Saturated fats
2. Monounsaturated fats (moofa)
3. Polyunsaturated fats (poofa)
34
What are saturated fats?
- These fats are most often solid at room temperature.
- Foods like butter, palm and coconut oils, cheese, red meats have high amounts of saturated fats
- Too much in your diet can lead to heart disease and other health problems.
35
What are monounsaturated fats?
Typically liquid at room temperature but start to solidify when chilled. - Olive oil or canola oil.
36
What are polyunsaturated fats?
- Usually liquid at room temperature
| - Found mostly in fatty fish, plant based oils, seeds and nuts.
37
What happens to fats during digestion?
The body breaks down fats into fatty acids which can then be absorbed into the blood.
38
True or false. Fats are used for energy just as much as carbohydrates?
False - they are used for energy but not as much as carbohydrates.
39
What do fats help with?
- Help a person to absorb essential nutrients, minerals, and vitamins that they need for all of the organs and systems to function optimally.
- Helps the body maintain a normal body temperature
- Insulated our body and protects vital organs
- Also acts as messengers, helping proteins do their jobs.
- Helps body stockpile certain nutrients.
40
What do healthy fats contribute to?
- Optimizing cell membranes in the body and in the brain.
- Towards the growth and health of nails, skin and hair.
- Towards hormone production (assist in absorption of fat soluble vitamins A D E & K)
41
What are 3 types of fat?
- Triglycerides
- Cholesterol
- Other essential fatty acids
42
What are trans fats?
Trans fats are an altered fat occurring in margarines and manufactured cooking oils as a result of the hydrogenation process. Consumption of these fats is thought to increase the risk of atherosclerosis.
43
Summarize essential fatty acids.
- The body cannot produce EFA'a on its own (they are extracted from the food we eat)
- EFA's protect our bodies against disease and help hormone production.
44
What do omega 3 fatty acids (alpha linolenic acids) help with?
Help skin retain moisture, regulates oil production, helps regulate inflammation and maintain elasticity.
45
What are some sources of omega 3 EFA's?
- Salmon
- Flax
- Walnuts
46
True or false. Human's can make their own omega 3 & 6 so they don't need to obtain them through diet?
False - they must be obtained through diet as we cannot manufacture our own.
47
What do omega 6 fatty acids (linoleum acids) help with?
A polyunsaturated omega 6 fatty acid is important for making hormones and maintaining the lipid barrier of the skin.
48
What are some omega 6 EFA sources?
- Safflower
- Corn
- Soya bean
49
What are enzymes?
Biological catalysts made of protein and vitamins.
50
What do enzymes break down?
Complex food molecules into smaller molecules to utilize the energy extracted from food.
51
What do enzymes bring about?
Bring about reactions or speed up reactions in the body.
52
What are micronutrients?
Essential trace vitamins and minerals that we need for proper body functions including copper, iodine, zinc and selenium.
1. Vitamins
2. Minerals
53
What are the 2 categories of vitamins?
1. Fat soluble - (vitamins A, D, E, & K)
| 2. Water soluble - (Vitamins B & C)
54
What are fat soluble vitamins?
The body stores them in the liver and fat tissue. It is usually present in fats within foods.
55
What are water soluble vitamins?
They do not stay in the body so a regular supply is necessary. They benefit the inside of cells.
56
What is vitamin D known as?
The sunshine vitamin (the skin synthesizes vitamin D from cholesterol when exposed to sunlight)
57
What does vitamin D help with?
- Helps the body properly absorb and use calcium
| - Helps with healing of skin.
58
What is vitamin C and what is it important for?
- An antioxidant
- Important for repair of the skin and tissue
- Helps with the aging process (promotes collagen production in dermal tissues)
59
What are minerals in our diet needed for and important for?
- Minerals in our diet are needed for a variety of bodily functions.
- Important for building strong bones and teeth, blood, skin, hair, nerve function and muscle.
60
What are minerals for?
Metabolic processes such as those that turn the food we eat into energy.
61
What does calcium help with and help prevent?
- Helps form and maintain teeth and bones.
| - Prevents osteoporosis.
62
What is magnesium important for?
- Important for many systems in the body, especially muscles and nerves.
63
What is phosphorus important for?
- Important for kidneys, bones, muscles, and blood vessels, as well as each cell in your body.
64
What does potassium help with?
- Helps with energy use, water balance and muscle movement.
| - Helps with blood pressure.
65
What does sodium help with?
- Helps with energy use, water balance and muscle movement.
| - Helps with blood.
66
What is iron important for and needed for?
- An important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body.
- Needed for immunity against infections such as bacteria and viruses.
67
What does iodine help with?
- Helps to make thyroid hormones.
68
Why is zinc important?
- Supports your immune system
- Helps the production of collagen development
- Essential for wound healing
69
Why is chromium important?
- Helps with energy and glucose metabolism
| - Regulates insulin which helps normalize blood sugar levels.
70
What is copper important for?
- Important for the production of red blood cells, bone, connective tissue, cells and elastin.
- Helps the immune system and healing.
71
What is fluoride good for?
- Good for healthy teeth and bones.
72
What is selenium helpful for?
- Antioxidant - helps protect cells from damage.
| - Used for elasticity
73
What is manganese helpful for?
- Important for protein and fat metabolism
| - Supports the immune system, energy production and bone growth.
74
What does water help with?
- Water is needed to live
- Our skin and body rely on water
- Pure water is essential to keeping the skin and body healthy
- Water sustains cell health
- Helps eliminate toxins and waste
- Helps regulate body temperature
- Helps aid in proper digestion
75
What does a persons water intake depend on?
Varies from person to person and is dependent on body weight and physical activity.
76
What are some things we should do to practice self care?
- Eat a balanced healthy diet on a regular basis
- Reduce inflammation (minimize sugar/processed food)
- Prepare food in a healthy manner
- Move your body (exercise 3x a week for 30 minutes)
- Hydrate throughout the day
- Drink green tea
- Be mindful to maintain a healthy lifestyle
- Practice proper sleep hygiene.
77
What are probiotics?
Live beneficial microorganisms/bacteria, that are the same or similar to human intestinal flora.
78
True or false. There is both good and bad bacteria in the intestines?
True
79
What can having too much bad bacteria put the gut into a state of?
Dysbiosis (imbalance)
80
What are some causes or contributing factors to an imbalance in the intestines?
- Poor dietary habits
- Stress
- Overconsumption of alcohol
- Antibiotics and other medications
- Poor dental hygiene
- Lack of exercise
- Cigarette smoking
- Aging
- Antacids
81
What can intestinal dysbiosis contribute to?
- Skin issues
- IBS
- Helicobacter pylori
- Colitis
- Crohns
- Celiac
- Obesity
- Hormone imbalances
- UTI's
- Asthma
- Immune system issues
- Mood issues
- Candida overgrowth
- Diarrhea/constipation
- Allergies/sensitivities
- Certain cancers
82
Where do probiotics exist?
- Intestine/gut
- Foods
- Supplements
83
What do probiotics help with?
- Strengthening mucosal lining barrier
- Synthesizing some vitamins (B & K)
- Helps to control body inflammation
- Regulates bowel and absorption of nutrients
84
What are prebiotics?
Non digestable fibre
- Fermented in colon and helps feed good bacteria
- Sources are onions, asparagus, dandelion greens, apple skin etc.
85
What are some food sources of probiotic bacteria?
- Organic unsweetened yogurt
- Some soft cheeses
- Kimchi
- Kombucha
- Natto
- Sauerkraut
- Pickles
- Miso
- Tempeh
- Kefir
