power point #3: nutrition Flashcards
what are the nutritional requirements of a healthy diet
Proteins
Carbohydrates
Fats
Vitamins
Minerals
Water
How much energy do the essential nutrients supply
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrate = 4 calories per gram
what is a kilocalories
a measure of energy content in food; the amount of heat it takes to raise the temperature of 1 litre of water 1°C; commonly referred to as “calorie”
what are proteins, what is their function
Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen
Of twenty common amino acids in foods, nine are essential
Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones
what are complete protein sources , what are incomplete protein sources
Complete protein sources = foods that supply all the essential amino acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete protein sources = foods that supply most but not all essential amino acids
Plants, including legumes, grains, and nuts
what is the recommended protein intake
Adequate daily intake of protein = 0.8 gram per kilogram (0.36 gram per pound) of body weight
Acceptable Macronutrient Distribution Range = 10–35% of total daily calories as protein
what are fats, their utility
Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavour and texture to foods
Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body functions such as the maintenance of blood pressure and the progress of a healthy pregnancy
what are the types of fat
Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature
Found primarily in animal foods and palm and coconut oils
Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils
Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature
Found in certain vegetables, nuts, and vegetable oils and in fatty fish
what are the key forms of polyunsaturated fats
Two key forms of polyunsaturated fats:
Omega-3 fatty acids are produced when the endmost double bond of a polyunsaturated fat occurs three carbons from the end of the fatty acid chain
Found primarily in fish
Omega-6 fatty acids are produced when the endmost double bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid chain
Found primarily in certain vegetable oils, especially corn, soybean, and cottonseed oils
which fats should be low intake, medium intake,
low: saturated, trans
moderate: monounsaturated
polyunsaturated
effects of fat on cholestreral
Low-density lipoprotein (LDL) = “bad” cholesterol
High-density lipoprotein (HDL) = “good” cholesterol
Saturated and trans fats raise levels of LDL; trans fats also lower levels of HDL
Unsaturated fats lower levels of LDL
best fats
Best choices = monounsaturated fats and polyunsaturated omega-3 fats
what does fat affect
Fats also affect triglyceride levels, inflammation, heart rhythm, blood pressure, and cancer risk
what is the adequate daily intake of fats
about 3–4 teaspoons of vegetable oil
Acceptable Macronutrient Distribution Range = 20–35% of total daily calories as fat
What are carbohydrates and their functions
- The primary function of dietary carbohydrate is to supply energy to body cells.
- Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel
- During high-intensity exercise, muscles get most of their energy from carbohydrates
- During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen
