Principles of Nutrition and Macronutrients Flashcards
(17 cards)
What is nutrition?
The provision of nourishment to cells, organs, systems and the body as a whole
How food influences our body
What are macronutrients?
Fat, protein and CHO
What are micronutrients?
Vitamins and minerals
What is nutrient balance?
Intake-output = change in body stores
What is the function of nutrient balance
Buffering effect of body stores
Allows maintenance of levels
Continuous synthesis/utilisation
Each nutrient has a functional and storage pool
What is meant by “nutrient requirements”
Amount needed to prevent disease
What are “nutrient recommendations”
Optimum amounts to maintain/improve health
Normally recommendations > requirements (except for energy)
What are free sugars
Sugars added to foods
E.g. Fruit juices
Functions of carbohydrates
Energy source (glycolysis and tca cycle) Fuel for CNS (brain req 120g/day) Control of blood glucose and insulin metabolism Effects on satiety/gastric emptying Cholesterol and triglyceride metabolism Fermentation (production of short-chain fatty acids) and control of colonic epithelial cell function Bowel laxation/motor activity Effects on large bowel mucosa
What is meant by “glycemic index”
Allows quantitative comparison of blood glucose responses
Ingestion of equivalent amounts of CHOs from different foods relative to pure glucose
What is the GI of pure glucose
100
Low GI food examples
<55
Muesli, legumes, oats, fructose, apples
High GI food examples
> 70
white bread, instant mashed potatoes
what percentage of total dietary energy should come from CHO?
50%
how much of the calorie intake should come from free sugars?
no more than 5%
gram limits for amounts of free sugars per day
no more than:
19g/day, children 4-6
24g/day, children 7-10
30g/day, 11-adults
recommended daily intake of dietary fibre
15g/day, children 2-5
20g/day, children 5-11
25g/day, children 11-16
30g/day, 16+
