Nutrition Basics Flashcards
1
Q
What is Health
A
an active process of becoming aware of & making choices toward a healthy life
2
Q
What is Wellness
A
it is a dynamic process of change &
growth which includes
- Physical health ‘Nutrition physical Activity’
- Emotional health (mental state)
- Social health (relationships/ community)
- Spiritual health ( values/ beliefs)
3
Q
What are chronic illnesses/diseases?
A
Diseases that come on slowly & can persist for years, and often resist treatments.
4
Q
What’s nutrition
A
The science of foods, and the substances/ nutrients they contain and their effects on our bodily functions including:
- Consumption
- Digestion
- Absorption/ Transport
- Storage
- Elimination/ Waste
5
Q
What’s the difference between food and nutrition?
A
Food = is the stuff we eat & drink for energy & to stay alive.
Nutrition = the part of food that is used by our cells & metabolized by the body to make all the contributions that it needs.
6
Q
What are the 3 principles of nutrition?
A
- Wellness
- Prevention
- Treatment
7
Q
What are the 2 goals of Wellness in nutrition?
A
1) Manage changing nutrition needs over the life cycle
2) Risk factor management with dietary modifications
8
Q
What are the goals of prevention in nutrition?
A
1) Primary therapy with specific goals
9
Q
What are the 2 groups of nutrients?
A
1) essential
2) non- essential
10
Q
What are essential nutrients and the types?
A
Essential nutrients are nutrients obtained from the diet and they include
1) macronutrients
- Carbohydrates
- Water
- Lipids
- Protein
2) micronutrients
- vitamin
- mineral
11
Q
What are non-essential nutrients?
A
can be made by the body or obtained from sources other than foods & beverages (nutritional supplements).
12
Q
What are carbohydrates
A
Primary energy source of the body, especially for the brain.
- composed of Carbon, Hydrogen, Oxygen
(provides 4kcal/g)
13
Q
What are Lipids/ Fats
A
Important source of energy at rest & during low-intensity exercise and source of fat-soluble vitamins/ fatty acids
- also composed of Carbon, Hydrogen and Oxygen
(provides 9kcal/g)
14
Q
What are proteins
A
Nutrients essential for tissue growth, repair & maintenance
(provides 4kcal/g, but not primary energy source)
15
Q
What is a Kilocalorie
A
The amount of energy required to raise the
temperature of 1 kg of water by 1°C.
16
Q
What is the importance of water in nutrition?
A
Critical for body processes such as
- Fluid balance
- Removal of waste
- Nutrient transport
- Nerve impulse
- Muscle contractions
- Chemical reactions
17
Q
What are vitamins
A
organic molecules that assist with the release of macronutrients and are critical for:
- building (bone, muscle & blood)
- support immune function & vision
(do NOT supply energy)
18
Q
2 types of vitamins
A
Fat soluble and Water soluble
19
Q
What are fat-soluble vitamins?
A
Vitamins that dissolve in fat/ oils and are stored in our body
(includes vitamins A, K, E, D)
20
Q
What are water-soluble vitamins?
A
Vitamins that dissolve in water and are NOT stored in our body
(includes vitamins C and Bs)
21
Q
What are minerals?
A
Inorganic nutrient required for body processes such as
- fluid balance
- bone structure
- muscle movement
- nerve functions
22
Q
Types of Minerals?
A
sodium, calcium, iron, potassium,
magnesium
23
Q
Formula for calculating total kcals in food item?
A
(g of Carb x 4) + (g of Fat x 9) + (g of Proteins x 4)
24
Q
Formula for calculating percent of kcals from certain macronutrient
A
[kcals of (either fat, protein, carb) / total kcals] x 100
25
What are the principles of diet planning?
▪ Adequacy & Balance
▪ Moderation
▪ Variety
▪ Nutrient density
▪ Calorie control
26
What does it mean to have an adequate and balanced diet?
the diet provides sufficient quantities of energy & nutrients to support person’s health.
27
What does it mean to eat in moderation?
eating any foods in a moderate amount.
(Not too much and not too little)
28
What does variety mean?
to eat many different foods from the different food groups
on a regular basis
29
What is nutrient density?
a measure of the nutrients in food to the energy it provides.
(nutrient contribution/ kcal)
30
What are empty k.calorie foods?
Foods with low ND (nutritient density)
31
What is calorie control?
making sure that the amount of energy coming into the body from foods should balance with the amount of energy being used by the body to sustain its metabolic & physical
activities
32
What information should food labels include?
1. A statement of identity
2. Net contents of the package
3. Ingredient list
4. Manufacturer’s name & address
5. Nutrition information (Nutrition Facts Panel)
33
What information is on the nutritional facts panel?
- Serving size (and servings per container)
- Kcal & kcal from fat per serving.
- List of nutrients
- Percent Daily Value.
- Footnote (for daily values)
34
What does serving sizes do?
Serving sizes can be used to plan appropriate amounts of food (standardised servings can compare similar products)
35
What does calories per serving do?
Shows amount of calories and can be used to determine if a product is relatively high in fat
36
What does the nutrient list and daily value percent do?
The Nutrient List will show what nutrients and how much there are,
% Daily Value (DV%) describes how much a serving of food contributes to your total intake of the listed nutrient (based on 2000 kcal diet)
37
How can you determine if a food is high or low in a particular nutrient?
It will be low if 5% or less and high is 20% or more
38
What does the footnote contain?
Contains general dietary advice for
all people
(Compares a 2,000-calorie diet
with a 2,500-calorie diet)
39
What are nutritional claims and the types?
they are any representation which states, suggests or implies that a food has a particular nutritional properties
1. Nutrient content claim.
2. Nutrient comparative claim
3. Nutrient function claim.
40
What is a nutrient CONTENT claim?
It describes the level of a nutrient contained in a food.
(ex. Low sugar, High protein, Sugar Free, low fat)
41
What is a nutrient COMPARATIVE claim?
It compares the nutrient levels and/or
energy value of two or more, the same or
similar types of food products.
(ex. reduced fats, 25% less salt)
42
What is a nutrient FUNCTION claim?
It describes the physiological role of a nutrient in
growth, development & normal functions of the
body
[- The claim must be supported by science
- The information about the physiological role
of the claimed nutrient must be included (ex. calcium builds strong bones)]
43
What are the 4 mechanisms controlling our food intake
They help maintain body weight over time & act against starvation, preventing the development of obesity.
-Hunger
-Satiety
-Satiation
-Appetite
44
What are hormones
They are chemicals produced in specialized glands that travel in the bloodstream to target organs and start/ assist in bodily functions
45
What are the hormones that stimulate hunger?
- Ghrelin (increase appetite)
- Leptin (destroy appetite)
46
Why do we eat?
Food provides nutrients, therefore provides us with:
- Energy for body processes (breathing, digesting food).
- Heat for body temperature regulation (keeping warm).
- Growth & repair of the body.
- Keeping the immune system healthy.
(Food also stimulates the 5 senses)
47
What is hunger?
It's a physiological sensation that stimulates us to eat.
(Regulated by hormone Ghrelin from stomach)
48
What is Appetite?
psychological desire for a specific food.
- Strong drive to eat even when we’re not hungry.
- Pleasant sensation often associated with food.
- regulated by gut hormones
49
What is satiety?
biological response in which a person feels full between meals and causes them to not eat for a while
50
What is satiation
It is an intra-meal factor in which a person feels satisfaction & fullness after a meal
51
What hormones produce a feeling of satiety
Cholecystokinin (CCK)
Glucose-dependent insulinotropic polypeptide (GIP) Glucagon-like peptide-1 (GLP-1)
52
What are 2 types of eating disorders?
- Anorexia (characterized by an abnormally low body weight)
- Hyperphagia (abnormally strong sensation of hunger/desire to eat by the brain (hypothalamus) which may lead to overeating)
53
What are the signals of the hunger-satiety cycle from?
1 - Nerve cells in stomach and small intestine (indicates if full or empty)
2 - Amount/ type of food
3 - Hormones that send signals to hypothalamus (ex. insulin and glucagon)
54
How does the type of food influence hunger-satiety?
- Proteins (highest satiety value)
- Carbohydrates (have a lower satiety value than fats)
- Bulky foods (high dietary fiber content) provide a sense of satiety)
- Solid foods (more filling than semisolid foods or liquids)
55
What are the 3 processes that food that we eat undergoes?
Occurs in GastroIntestinal tract:
1) digestion (breakdown carbohydrate, proteins & fat to smaller molecules)
2) absorption (smaller molecules absorbed into the cells of body)
3) elimination (process by which undigested portions of food/ waste products are removed from the body)
56
What is the GI (Gastrointestinal) tract?
Series of organs arranged in long tube that includes stomach and intestines
57
What are the 2 types of digestion?
1) Mechanical digestion - physical breakdown
2) Chemical digestion - enzymatic reactions
58
What is salivary amylase?
enzyme produced by the salivary glands that begins the
chemical digestion of carbohydrates
59
What does Epiglottis do?
covers the opening to the trachea during swallowing
60
What is Peristalsis
muscular contractions that move food through the GI tract
61
What does the gastroesophageal sphincter do?
separates the esophagus from the stomach & prevents
flow of food back into the esophagus
62
What does digestion in the stomach include?
- Extensive mechanical digestion (mix food with gastric juice)
- Chemical digestion of proteins & fats
63
What does gastric juice contain?
- Pepsin: digests proteins
- Gastric lipase: digests fats
- Mucus: protects stomach lining
- Hydrochloric acid (HCl): denatures proteins & activate pepsin
- Chyme: semisolid product of mechanical & chemical digestion in the stomach
64
What do the accessory organs surrounding GI tract do?
▪ Liver: produces bile to emulsify fats
▪ Pancreas: produces digestive enzymes and bicarbonate to neutralize chyme
▪ Gallbladder: stores bile
65
3 parts of the small intestine?
1) Duodenum
2) Jejunum
3) Ileum
(most absorption happens here)
66
What are the structures that facilitate absorption?
▪ Villi: folds in lining that are in close contact with nutrient molecules.
▪ Brush border: composed of microvilli (greatly increase the surface area)
67
What happens to nutrients during Absorption?
1) Water-soluble nutrients (carbohydrate, protein, minerals & some vitamins) enter the portal vein (transports to liver)
2) Fat-soluble nutrients (lipids & some vitamins) enter the lymphatic vessels (transport directly to the bloodstream)
68
What happens during elimination?
Undigested food components move through to the large intestine.
- very little digestion occurs but water and some nutrients are absorbed
- Material is stored 12-24 hours before elimination.
69
4 types of disorders related to digestion?
- Heartburn (hydrochloric acid in the esophagus)
- Gastroesophageal reflux disease [GERD] (painful heartburn)
- Constipation (No stool passed for more than 2 days)
- Diarrhea (caused by stress, bowel disorders, infections in GI tract, food intolerances)
70
what are the 2 classifications of CHO
- simple (1-2 sugar molecules)
- complex ( 3 or more sugar molecules)
71
What are simple carbohydrates?
1) monosaccharides (1 sugar molecule)
[ Glucose, Fructose, Galactose, Ribose]
2) disaccharides (2 sugar molecules)
[Lactose, Sucrose, Maltose]
72
What are complex carbohydrates?
Polysaccharides - Contain 3 or more sugar molecules (Ex. Starch, Fiber, Glycogen)
73
what does the effect of the atom arrangements in monosaccharides have?
differences in sweetness level
74
What is Lactose?
Milk sugar - made from 1 galactose and 1 glucose
75
What is Sucrose?
Table Sugar - 1 glucose and 1 fructose (found in sugarcane, honey)
76
What is Maltose?
Malt sugar - made from 2 glucose (formed in grains during sugar breakdown and fermentation)[does not occur in foods by itself]
77
What is Ribose?
5-carbon monosaccharide that our body produces (contained in the genetic material in RNA and DNA)
78
What are fibers?
Non-digestible (resistant) starches from plants
[do not contribute energy]
79
What do resistant starches do?
- Bacteria ferments it to become a fatty acid called butyrate
- reduce cancer risk
- contain high fiber and protein
80
Definitions of fibers
1) Dietary Fibers - are nondigestible parts of plants that form the support structures of leaves, stems & seeds
2) Functional Fibers - added to foods and used in supplements
3) Total Fibers - the sum of dietary fibre & functional fibre
81
Types of fibers
1) Soluble fiber (gum, pectin)
2) Insoluble fiber (Lignins, Cellulose & Hemicelluloses)
82
What are soluble fibers?
Dissolvable in water (forms gels), fermented by bacteria
- They may reduce risk for cardiovascular disease and type 2 diabetes by lowering blood cholesterol & glucose levels.
83
What are insoluble fibers?
Do NOT dissolve in water
- help promote regular bowel movements, improved constipation, reduce risk for a bowel disorder
84
What is Glycogen?
Glucose storage for humans and animals
- stored in liver and muscles
- body will break down into glucose when energy is needed
85
What are the health benefits of Carbohydrates?
1) Provides energy
2) Preserves spare protein for other uses (prevents Gluconeogenesis)
3) Body weight control
4) Fibers keep us healthy
86
Carbohydrate digestion in MOUTH
Salivary Amylase (during chewing) - breaks down polysaccharides into maltose
87
Carbohydrate digestion in SMALL INTESTINE
The pancrase produces and secrets pancreatic amylase into small intestine to digest any remaining starch. Then other enzymes breakdown disaccharides into monosaccarides (Maltose, Lactase, Sucrose)
88
What is blood-glucose regulation?
1) Insulin (secreted by pancreas) is transported in blood and transports glucose from blood to cells.
- stimulates liver and muscles to store glucose as glycogen
2)Glucagon (secreted by pancreas) stimulates breakdown of glycogen to glucose and stimulates Gluconeogensis
89
What is glycemic index
A measure of a food’s ability to raise blood glucose levels
90
How much carbohydrates do we need in a day?
25g/kcal for women, 35g/kcal for men [45%-65% of daily calorie intake)
91
Types of sweeteners
1) nutritive (provides 4kcal/g)
2) non-nutritive /alternative (provides little - no energy)
92
What is diabetes?
a chronic disease in which the body can no longer regulate glucose within normal limits
- type 1 (cannot produce enough insulin)
- type 2 (cells become less responsive to insulin)
93
Hyperglycemia
a condition in which blood glucose levels are higher than normal
94
95
What are fats?
A type of lipid
96
What is the composition of a triglyceride
3 fatty acids (carbon chain surrounded by Hydrogen)
1 glycerol backbone (3 carbon alcohol)
97
Types of lipids on foods
-triglycerides
-phospholipids
-sterols
98
How can fatty acids differ?
-length
-saturation
-shape
99
Length types of fatty acids
Short (<6)
Medium (6-12)
Long (13>)
100
101
Transamination
Process of transferring amino acids from essential to different acid and side chain
102
Gene expression
Using a segment of DNA to build particle protien
103
What is denaturation and how may it occur
Denaturation is the irreversible loss of protein function and structure and may be caused by
-high heat
-acid + base concentration
-heavy metals
-alcohol
104
Importance of protiens
-contributes to cell growth and repair
- acts as enzymes and hormones
- helps maintain fluid and electrolyte balance
- pH balance
- contributes ti antibodies against disease
- energy source
105
What is the proper protein intake and what does it depend on
0.8 g/ kg and 10-35% of daily energy intake
Depends on age, health and activity level
106
Types of protein energy malnutrition (PEM)
- marasmus (severe inadequate intake resulting in severe wasting of muscle tissue, stunted mental and physical growth, anemia)
-kwashiorkor ( disease resulting from low intake resulting in weight loss and muscle waste, swollen belly/ edema, retarded growth/development)
107
risks of too much protoen
High cholesterol
Possible bone loss
Kidney disease
108
How much of a healthy body is composed if fluids
50-70%
109
2 types of fluids
Intracellular fluid (2/3 in cell)
Extracellular fluid(1/3 outside cell)
110
What are electrolytes
Substances that disassociate into either positively or negatively charged ions and capable of carrying a current
111
Functions of fluids
-dissolve and transport substances
-protects and lubricates body tissues
-accounts for body volume
-miantains body temp (evaporatie cooling)
112
Sources of potassium
Fresh fruit, vegetables, whole grain
113
Sources of phosphorus
Protein rich foods
114
Fluid/electrolyte imbalance may lead to
-dehydration
-heat stroke
-water intoxication
-hypertension
-neuropsychiatric disorder
-muscle disorder
115
116
What are diseases caused by free radicals
-alzheimer
-parkinsons
-kidney disease
-cancer
-heart disease
-diabetes
-artheritis
-cataracts
117
Antioxidant systems
-catalase
-superoxide dismutase
-glutathione peroxide
118
Forms of vitamin A
Retinol
Retinal
Retanoic acid
119
Provitamin
Inactive precursor that mucpst be converted to active form if vitamin
120
Cofactor
Compound needed for proper functioning of enzyme
121
