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nutrition demo Flashcards

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1
Q

What is nutrition

A

Science behind how your body uses food to grow, maintain and repair itself

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2
Q

Nutrients are spilt into 6 categories. What are they

A

1) carbohydrates
2) fats
3) proteins
4) minerals
5) vitamins
6) water

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3
Q

What are macronutrients?

A

nutrients we need a large amount of

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4
Q

examples of macronutrients

A

carbohydrates, fats, protein, water

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5
Q

what are micronutrients?

A

nutrients we need in smaller amounts

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6
Q

examples of micronutrients

A

vitamins, minerals

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7
Q

difference between hunger and appetite

A

Hunger: protects from starvation. Need.
- chicken
-salad

Appetite: desire, something you want. Not a need.
- chips
-chocolate

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8
Q

Protein can be found where?

A

all over your body in you hair, nails, muscles, and teeth

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9
Q

Protein helps with…

A

the development and maintains body cells, tissues, and structures

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10
Q

protein is…

A

the building blocks of enzymes that help digest food and fight infection

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11
Q

protein can act like…

A

like a energy source but only where our bodies are short of carbohydrates and fats

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12
Q

proteins are made up of smaller subunits called…

A

amino acids

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13
Q

how many amino acids are there…

A
  1. 11 can be produced from your body and the 9 others must be from food
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14
Q

what percentage of your daily food intake should be from carbohydrate rich foods

A

over 50%

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15
Q

carbs are converted into a…

A

sugar called glucose which it can use to fuel physical activity

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16
Q

carbs of what source of energy

A

primary source of energy

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17
Q

what can simple carbohydrates also be called and what are examples…?

A

also called sugars, occur naturally in fruits, milk and yogurt

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18
Q

where are simple carbohydrates found ?

A

less nutritious foods like soft drinks and candy

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19
Q

why are fruits and veggies a better source of simple carbohydrates?

A

because there is fibre present and other nutrients

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20
Q

is simple carbohydrates a quick source of energy

A

yes because it can be easily digested

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21
Q

where are complex carbohydrates found in?

A

grains (pasta, bread, cereal, rice)

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22
Q

complex carbohyrdates take longer to

A

break down making them a slow steady source of energy (whole grains, beans, legumes)

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23
Q

what is fibre?

A

a type of complex carbohyrdate that the body cannot digest and it helps you feel full

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24
Q

what are fats?

A

a concentrated source of energy and useful during extended physical activity

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25
what should we do for fats?
limit trans and saturated fats
26
examples of unsaturated fats
3.5% milk, butter
27
health affects of choosing foods with a high amount of fat
heart diseases, obesity, some types of cancer
28
what is cholesterol?
waxy substance, essential to the body. most cholesterol is in the blood produced by our own body and not obtained through food
29
what do excess dietary fats do
is what causes cholesterol to build up in the blood vessels and can cause heart problems
30
what can too much trans and saturated fats do
raise the level of LDL (bad cholesterol)
31
what is the good cholesterol called
HDL
32
what are vitamins
chemicals that the body needs to build and maintain cells.
33
what do proper vitamin intake do
allows the body to carry out nessasary functions including the breakdown of nutrients, carbs, fats, and proteins for muscle energy
34
what is water soluble
something that the body cannot store so we need to eat foods that contain them
35
examples of water soluble
vitamin C, vitamin B
36
what is a fat soluble?
stored in our liver for a long period of time
37
examples of a fat soluble
vitamin D, vitamin E
38
what are minerals
found in the ground and make their way into the food we eat
39
exmaples of minerals
iron, calcium
40
what does water do
transports nutrients, tempature regulation, carries waste away
41
how much water should we drink in a day
2-3 litres
42
the body only uses three nutrients as sources of energy what are they?
carbohydrates, proteins, fat
43
cals in one gram of carbohydrates
4
44
cals in one gram of protein
4
45
cals in one gram of fat
9
46
calories are important because
thats how we get our energy in
47
calories we burn is
energy expenditure
48
if the energy intake is equal to energy expenditure there is a
neutral energy balance
49
if the energy intake is greater than the energy expenditure there is
postive energy equation which results in weight gain
50
if the energy expenditure is greater than the energy intake there is
negative energy equation which relights in weight loss
51
what information can we get from food labels
how much nutrients it has expiration date ingridients info about allergys
52
serving size can be both
metric and home examples are 30g and per 2 cookies
53
where is serving size found
under nutrition facts
54
what amount is on the nutrition facts
that serving is what all in the information means
55
use nutrition facts to
compare similar foods select foods for special diets make informed food choices
56
qualites of the list of ingridients from the food labels
listed by weight, largest amount is listed first present of prepackaged foods source of allergy info
57
the daily value % (DV%) is to
determine wether there is a lot or little nutrients in the food, based on recomendations for a healthy diet
58
how do use the DV %
5% or less is a little and 15% or more is a lot
59
eat more and less of daily value foods which include
more of fibre, vitamin A, calcium, Iron less of fat, trans and saturated fats, sodium
60
DV's are based on how many cals for an average adult
2,000
61
nutrition labelling summary
Use Nutrition Facts, the ingredient list, nutrition claims and health claims to make informed food choices. Nutrition Facts are based on a specific amount of food - compare this to the amount you eat. Use the % Daily Value to see if a food has a little or a lot of a nutrient.

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