Nutritional Guidelines Flashcards
What are examples of simple carbohydrates?
- Monosaccharides like glucose or fructose
Dissacharides; combo of 2 monosaccharides like table sugar
What are examples of complex carbs?
Polysaccharides (combo of 3 or more monosaccharides) like starch and cellulose
What is starch?
Found in corn, grains, beans, potatoes, peas
Easily digestible into monosaccharides
Used for immediate E and stored as glycogen
What is cellulose?
Indigestible polysaccharide
What is the glycemic index?
Index of digestibility of carbohyrdate source foods:
Low is easy to digest, High is hard to digest
Low examples: green vegetables, milk, apples
Medium examples: wheat bread, bananas, pineapple, white rice
High examples: White bread, potatoes, watermelon
What is a complete protein source?
A source of protein that provides all 9 essential amino acids like a serving of chicken breast.
What is an incomplete protein source?
A source of protein that only provides some of the 9 essential amino acids like nuts, grains, beans/legumes. Vegetarians and vegans must combine 2 or more sources to get all the amino acids they need.
What are the cellular classifications of fats?
Phospholipids, Triglycerides, and cholesterol
What do triglycerides do?
Store E in fat cells, hold fat soluble vitamins
What do phospholipids do?
provide hydrophobic part of cell membranes.
What does cholesterol do?
Make up cell membranes and transform into vitamin D
What are saturated fats?
Fats that are solid at room temp
Can clog arteries in excess
Examples: trans fats, coconuts, cheese, palm oil
What are unsaturated fats?
Fats that are liquid at room temp
Omega 3 (can’t be made in body); from fish, flax seeds, walnuts
Examples: nuts and seeds, avocados, vegetable oils
Why are minerals important?
Can’t be made in body, maintain normal physiological functions
What does calcium do for the body?
Make up bones and teeth
Muscle contractions/NS function
