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Nutrition > Nutrition Exam - Stage 1 > Flashcards

Nutrition Exam - Stage 1 Flashcards

(84 cards)

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1
Q

identify the macronutrients

A

carbohydrates
fats - lipids
protein

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2
Q

identify the main micronutrients

A

Vitamins - vitamin D, (A, C, E, K, B6, B12, )
Minerals - calcium, magnesium, and zinc
play roles in maintaining immune function

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3
Q

a good source of complex carbohydrates

A

whole grains

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4
Q

why is fibre important in our diet

A

slower intake of nutrient uptake
gut health
soft stools

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5
Q

is water considered a nutrient

A

no

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6
Q

what can affect BMR

A

gender
body size
drugs

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7
Q

low energy-dense foods

A

vegetables
fish
fruits

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8
Q

why vegans need appropriate combinations of protein in their diet

A

proteins need to be combined to obtain essential amino acids, which are not readily available from a single plant source alone.

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9
Q

two classes of vitamins

A

fat-soluble

water soluble

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10
Q

coeliac patients have intolerance to what

A

to the protein gluten found in a variety of grains

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11
Q

what can gluten cause damage to

A

triggers an immune response in your small intestine. Over time, this reaction damages your small intestine’s lining and prevents it from absorbing some nutrients (malabsorption).

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12
Q

polysaccharides are

A

complex sugars

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13
Q

glycaemic index of a food

A

measure of how fast blood glucose level raises and how long it take to return to normal

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14
Q

glycaemic index of a food relation to glucose

A

it is compared to glucose which has a value of 100

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15
Q

source of monosaccharide

A

honey

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16
Q

source of disaccharide

A

table sugar

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17
Q

source of polysaccharide

A

cereals

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18
Q

main monosaccharides

A

glucose
fructose
galactose

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19
Q

main disaccharides

A

sucrose
lactose
maltose

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20
Q

main polysaccharides

A

starch
fibre
glycogen

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21
Q

what should people be exposed to that enables them to produce vitamin d

A

sunlight

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22
Q

why is iron an important mineral for the body

A

brain development

helps form haemoglobin in red blood cells

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23
Q

calculate BMI

BMI= body mass index

A

h squared=height (metres)

Example:
67kg
——–
1.6m squared

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24
Q

calculate BMR

BMR=basal metabolic rate

A

kg x female(0.9) or male (1.0) x 24 x 4.2

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25
thermic effect
the rate at which your body burns calories
26
calculate energy expenditure
BMR + exercise + TE
27
what organ absorbs most of nutrients into the bloodstream
small intestine
28
where is waste exited from body
anus
29
what does salivary glands do
provides amylase for the initial digestion of polysaccharides
30
what does large intestine do
absorbs water and salts from the material that has not been digested as food, and get rid of any waste products left over
31
what does liver do
synthesises bile that is transferred to the gall bladder for storage
32
what organ is important for the initial digestion of protein
stomach
33
what does pancreas produce
makes pancreatic juices called enzymes. | Your pancreas also helps your digestive system by making hormones.
34
process of digestion of carbohydrates in humans
starts in the mouth where salivary amylase starts the breakdown of polysaccharides into disaccharides. then continues into the small intestine where pancreatic amylase continues the breakdown process into monosaccharides (such as glucose).
35
name of the lump of food travels down oesophagus
bolus
36
purpose of oesophagus
tube that joins stomach and mouth | muscle contractions help move food along oesophagus
37
5 food groups
``` fruits vegetables dairy grain/cereals lean meats ```
38
how and why the food groups are broken up
broken up into segments that represent the proportion that should be eaten
39
best fats for health
unsaturated
40
health issue linked to obesity how it can effect a persons health
diabetes millitus: dramatically increases the risk of various cardiovascular problems, including chest pain (angina), heart attack, stroke narrowing of arteries (atherosclerosis)
41
indicators of disordered eating
obsessive about calorie consumption | in-accurate perception of body size
42
difference between disordered eating and an eating disorder
disordered eating is a spectrum of irregular behaviours or habits that may or may not signal a disorder. an eating disorder is a serious condition that disrupts your life and health
43
term energy density
refers to the amount of energy in kj per gram of food
44
high energy density example
oils
45
difference between macronutrients and micronutrients
macronutrients provide energy, growth and maintenance of body. they are required in larger amounts. micronutrients are essential for functioning of body systems and disease prevention. they are required in smaller amounts
46
``` calculate total energy Example: carbs=125g fat=80g protein=120g ```
``` carbs= 125g x 16.7kj/g = 2087.5 fat= 80g x 37.7kj/g = 3016 protein= 120g x 16.7kj/g = 2004 total = 7028 ```
47
fat energy
37.7kj/g
48
carbohydrate energy
16.7kj/g
49
protein energy
16.7kj/g
50
alcohol energy
27.0kj/g
51
water energy
0
52
calculate percentage energy Example: total energy = 7028 carbs = 2008
% energy carbohydartes = 2008/7028 x 100% = 28.6%
53
what is BMR
minimum amount of energy (kj) required to maintain a body at rest
54
difference between simple and complex carbohydrates
``` simple = more soluble, short chains of molecules complex = less soluble, longer chains of molecules ```
55
high content of simple carbohydrates example
honey | sugar
56
high content of complex carbohydrates example
grains | legumes
57
different types of fibre
soluble | insoluble
58
soluble fibre example
chia seeds
59
insoluble fibre example
grains
60
why is protein necessary in our diets
maintenance | growth and repair of cells & muscles
61
high protein content example
chicken red meat cheese
62
difference between essential and non-essential amino acids
essential must be consumed in diet | non-essential body can synthesise
63
how can vegetarians get enough protein
by eating non-meat based foods that contain protein | dairy & leafy green vegetables
64
role of fat
energy source storage of vitamins (& synthesise) regulate hormones
65
why is it important diet is not high in trans fats
raises level of bad cholesterol | leads to heart disease
66
calculate thermic effect
multiply average daily energy intake by 0.1 (10%) example: 11,200 x 0.1 = 1, 120kj
67
how to calculate whether gaining or losing weight
energy balance average daily energy intake - energy expenditure example: 11, 200 - 10, 489 = 511 therefore gaining weight (because positive number)
68
process of mechanical digestion
grinding food into smaller particles in mouth
69
process of chemical digestion
chemical breakdown of food using enzymes
70
where are carbohydrates broken down and absorbed in body
mouth | small intestine
71
where are proteins broken down and absorbed in body
stomach | small intestine
72
where are fats broken down and absorbed in body
small intestine
73
passageway of food once enters mouth
mouth --> oesophagus --> stomach --> small intestine --> large intestine --> rectum
74
difference between allergy and an intolerance
allergy- immune system reaction that affect organs in body, can be life threatening intolerance- less severe
75
fat soluble vitamins
A, D, E, and K
76
water soluble vitamins
Vitamin C and Vitamin B
77
highest energy-dense macronutrient
fats
78
what is in carbohydrate hierarchy
monosaccharides, disaccharides, polysaccharides
79
omega 3 and omega 6 essential fatty acids are
polyunsaturated
80
what happens in small intestine (with bile)
bile is released into small intestine for the digestive process of lipids
81
convert calories to kj how
multiply by 4.2
82
``` how much energy in 100g of tim tams (5 tim tams) protein= 4.6g fat= 26.9g carbs= 64.7g (NEED CALCULATOR) ```
protein = 4.6g x 16.7kj/g = 76.8kj.g fat = 26.9g x 37.7kj/g = 1014.1kj/g carbohydtares = 64.7g x 16.7kj/g = 1080.5kj/g Total = 2171kj
83
calculate percent energy distribution for protein, fat or carbs
first, calculate amount of energy in each macronutrient and the total of all then divide energy in either macronutrient by total energy and x 100%
84
enzymes
These proteins speed up chemical reactions that turn nutrients into substances that your digestive tract can absorb. Your saliva has digestive enzymes in it. Some of your organs, including your pancreas, gallbladder, and liver, also release them.

Nutrition (5 decks)

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