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Nutrition and Health > Unit 1: Nutrition And Health > Flashcards

Unit 1: Nutrition And Health Flashcards

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0
Q

Micronutrients (4 points)

A
  1. Small molecules/single atoms
  2. Includes vitamins and minerals
  3. Performs essential functions in the body
  4. No energy associated with them
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1
Q

Macronutrients (3 points)

A
  1. large molecules
  2. give us energy which is measured in calories, as well as performs other critical functions in the body
  3. includes lipids, carbohydrates, and proteins
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2
Q

Malnourished (4 points)

A
  1. Typically results from chronic under feeding
  2. Can be general or nutrient specific
  3. General malnutrition is a sign of lack of food
  4. Nutrient malnutritions can indicate an unbalanced diet, absorption issue, or lack of access to a specific food
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3
Q

Overfed (2 points)

A
  1. Results in obesity

2. Results in an increase in other chronic diseases (eg heart diseases, diabetes, etc.)

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4
Q

Carbohydrates (4 points)

A
  1. Provide 4 calories of energy/gram
  2. Produced by plants in photosynthesis
  3. Found in plant based foods and milk
  4. Categories include: sugars, starches, fibres
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5
Q

Functions of Carbohydrates (6 points)

A
  1. Energy
  2. Communication among cells
  3. Structure and function of proteins
  4. Supply raw materials to build compounds
  5. Promotes elimination of wastes
  6. Contributes to an energy reserve
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6
Q

Sugars (5 points)

A
  1. Simplest from of Carbs
  2. Comprised of 1 or 2 saccharides
  3. Form of empty calories (provide energy, but have no other use)
  4. WHO recommends only 5% added sugar calories
  5. Too much sugar= higher risk of diabetes, heart disease, tooth decay, obesity
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7
Q

Starches (3 points)

A
  1. Long chain of glucose
  2. Aka polysaccharides
  3. Bodies digest starch slower than sugars
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8
Q

What are starches found in?

A

Grains, beans, and vegetables

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9
Q

What are sugars found in?

A

Sugar, honey, fruit juice, maple syrup, molasses, fructose, drinks, desserts

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10
Q

Fibre (5 points)

A
  1. Long chains of glucose bonds, but the shape is different than starches
  2. We do not have digestive enzymes for fibre
  3. Categorized as soluble and insoluble fibre
  4. Fibre passes through out system without being absorbed
  5. 25g/ day AT LEAST
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11
Q

Soluble Fibres (3 points)

A
  1. Mixes with stomach acid to make a gel-like substance
  2. Slows down digestion
  3. Binds with fat and removes it
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12
Q

Insoluble Fibres (3 points)

A
  1. Provides bulk to waste
  2. Regulates pH in the gut
  3. Feeds large intestine bacteria
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13
Q

Structure and Function of Proteins (5 points)

A
  1. Long chains of amino acids
  2. Make up muscles, organs, enzymes, organelles, etc.
  3. Can be used as energy source, but this is not our body’s preference
  4. 4 calories/gram
  5. 50g/ day recommended
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14
Q

Dietary Sources of Protein

A

Meat/alternatives, milk/alternatives, grains, some vegetables

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15
Q

Protein Deficiency (3 points)

A
  1. Responsible for 6 million deaths each year
  2. Tropical regions more at risk
  3. Kwashiorkor(protein specific), marasmus(no food)
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16
Q

Protein Toxicity (2 types)

A
  1. General = kidney disease, calcium loss in urine

2. PKU = genetic condition, unable to break down phenylalanine (an amino acid)

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17
Q

Structure and Function of Lipids (2 points)

A
  1. Structure: long chains of carbon and hydrogen
  2. Function: cell membranes, bile, insulation/protection, vitamin absorption/storage, brain/nerve cell insulation, energy
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18
Q

Dietary Sources of Lipids

A

Milk/alternatives, oils, meat/alternatives, some grains and some vegetables

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19
Q

Saturated Fat (3 points)

A
  1. Solid at room temperature
  2. Found in red meats and alternatives, and fried foods
  3. High intake is associated with heart disease
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20
Q

Unsaturated Fats (5 points)

A
  1. Liquid at room temperature
  2. Found in chicken, fish, vegetables oils
  3. High intake LOWERS risk of heart disease
  4. Monounsaturated (omega 3 and 6, play with mood and behaviour) and polyunsaturated (omega 9)
  5. 3 and 9 are better than 6
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21
Q

Trans Fats (3 points)

A
  1. Developed to try and make spreadable unsaturated fat
  2. EPIC FAILED, created a fat that cannot break down
  3. Huge contributor to heart disease
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22
Q

Iron

A

Dietary sources: liver, tofu, octopus, oysters, asparagus, spinach, oatmeal
Use: helps carry oxygen through the body
Storage: stored in ferritin, which is found in the liver and muscles
Deficiency: heart failure, fatigue, shortness of breath
Overdose: fatigue, enlarged liver or spleen

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23
Q

Vitamin K

A 
Sources: beef liver, dark green vegetables 
Use: blood thinner
Storage: body makes it's own, not stored
Deficiency: uncommon, cystic fibrosis 
Overdose: uncommon, body numbness
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24
Calcium
Sources: dairy products, beans, tofu, almonds Use: structures the bones and teeth Deficiency: osteoporosis, muscle spasms Overdose: kidney stones, irregular heart beat, dry mouth
25
Vitamin C
Sources: citrus fruits, berries, tropical fruits Use: repair and growth of tissues, anti oxidants, forms important proteins Storage: cannot be stored Deficiency: scurvy, bleeding Overdose: heartburn, nausea, cramping, vomiting
26
Vitamin B6
Found in meats, whole grains, bananas, nuts, tuna, milk
27
Magnesium
Sources: high fibre foods, nuts, fruits and vegetables, peas, beans, seeds, soy and dairy products, whole grains Uses: energy production, active transport of calcium and potassium, bone strength Storage: in bones Deficiency: hypocalcaemia, nausea, numbness Overdose: nausea, diarrhea, irregular heart beat
28
Vitamin B9 (Folic Acid)
Sources: spinach, breads, orange juice, noodles Uses: lowers risk of brain damage for the baby Deficiency: heightened risk of depression
29
Vitamin E
Sources: vegetable oils, nuts, seeds, green leafy vegetables, liver, fruit juice Uses: protects body tissues from damage, forms red blood cells, helps body use Vitamin K Storage: liver and adipose Deficiency: uncommon liver and kidney issues, muscle weakness Overdose: headache, nausea, diarrhea, increased risk of bleeding
30
Vitamin B12
Sources: animal food, some breakfast cereals Uses: forms red blood cells, metabolism Storage: not stored well, but stored in liver Deficiency: easy bruising and bleeding, diarrhea, fatigue Overdose: no problems
31
Vitamin A
Sources: liver, fish oils, orange and yellow vegetables Uses: visibility in the dark, bones, teeth, immune system, skin health Overdose: can cause birth defects, skin can become orange, nausea
32
Phosphorus
Sources: cheese, whole milk, bacon, shellfish Uses: makes ATP, stores energy, creates DNA and RNA Storage: bones and teeth Deficiency: joint and bone pain, poor bone development Overdose: diarrhea, comes in people who have kidney diseases
33
Manganese
Sources: oats, brown rice, spinach, pineapple, beans Uses: improve bone health, regulates blood sugar, central nervous system Storage: bones Deficiency: osteoporosis, diabetes Overdose: affects body tissues, poor cognitive performance
34
Potassium
Sources: bananas Uses: balances sodium to prevent ❤️ damages, strengthens bones, kidney function Storage: cells, blood Deficiency: heart and nervous system could shut down Overdose: same
35
Zinc
Sources: oysters, crab, lobsters, beans Uses: cellular metabolism, cell division, DNA and protein synthesis Deficiency: impaired immune function, loss of appetite, diarrhea Overdose: diarrhea, nausea, vomiting
36
Sodium
Sources: salt, processed meats Uses: maintains pH, muscle contractions, nerve transmissions Deficiency: dizziness, mental weakness Overdose: high blood pressure, heart failure
37
Vitamin B2
Sources: milk, cheese, almonds, liver Uses: breaks down macronutrients, makes ATP, absorbs other vitamins Storage: not stored, must be replenished daily Deficiency: sore throat, tends to appear in people who are lactose intolerant Overdose: uncommon
38
Vitamin D
``` Sources: dairy products, fish, egg yolk, deli meats Uses: strengthens bones Storage: adipose tissue Deficiency: osteoporosis, rickets Overdose: constipation, death ```
39
Magnesium
Sources: high fibre foods, nuts, fruits and vegetables, peas, beans, seeds, soy and dairy products, whole grains Uses: energy production, active transport of calcium and potassium, bone strength Storage: in bones Deficiency: hypocalcaemia, nausea, numbness Overdose: nausea, diarrhea, irregular heart beat
40
Vitamin B9 (Folic Acid)
Sources: spinach, breads, orange juice, noodles Uses: lowers risk of brain damage for the baby Deficiency: heightened risk of depression
41
Vitamin E
Sources: vegetable oils, nuts, seeds, green leafy vegetables, liver, fruit juice Uses: protects body tissues from damage, forms red blood cells, helps body use Vitamin K Storage: liver and adipose Deficiency: uncommon liver and kidney issues, muscle weakness Overdose: headache, nausea, diarrhea, increased risk of bleeding
42
Vitamin B12
Sources: animal food, some breakfast cereals Uses: forms red blood cells, metabolism Storage: not stored well, but stored in liver Deficiency: easy bruising and bleeding, diarrhea, fatigue Overdose: no problems
43
Vitamin A
Sources: liver, fish oils, orange and yellow vegetables Uses: visibility in the dark, bones, teeth, immune system, skin health Overdose: can cause birth defects, skin can become orange, nausea
44
Phosphorus
Sources: cheese, whole milk, bacon, shellfish Uses: makes ATP, stores energy, creates DNA and RNA Storage: bones and teeth Deficiency: joint and bone pain, poor bone development Overdose: diarrhea, comes in people who have kidney diseases
45
Manganese
Sources: oats, brown rice, spinach, pineapple, beans Uses: improve bone health, regulates blood sugar, central nervous system Storage: bones Deficiency: osteoporosis, diabetes Overdose: affects body tissues, poor cognitive performance
46
Potassium
Sources: bananas Uses: balances sodium to prevent ❤️ damages, strengthens bones, kidney function Storage: cells, blood Deficiency: heart and nervous system could shut down Overdose: same
47
Zinc
Sources: oysters, crab, lobsters, beans Uses: cellular metabolism, cell division, DNA and protein synthesis Deficiency: impaired immune function, loss of appetite, diarrhea Overdose: diarrhea, nausea, vomiting
48
Sodium
Sources: salt, processed meats Uses: maintains pH, muscle contractions, nerve transmissions Deficiency: dizziness, mental weakness Overdose: high blood pressure, heart failure
49
Vitamin B2
Sources: milk, cheese, almonds, liver Uses: breaks down macronutrients, makes ATP, absorbs other vitamins Storage: not stored, must be replenished daily Deficiency: sore throat, tends to appear in people who are lactose intolerant Overdose: uncommon
50
Vitamin D
``` Sources: dairy products, fish, egg yolk, deli meats Uses: strengthens bones Storage: adipose tissue Deficiency: osteoporosis, rickets Overdose: constipation, death ```
51
How much fat do adults need?
20-35% of their daily calories should be from fat
52
What are the six issues with not eating enough fat?
1. Poor fat-soluble vitamin absorption (A D E K) 2. Depression 3. Increased Cancer risk 4. High cholesterol+heart disease 5. Imbalance of nutrients, specifically carbs 6. Overeating
53
Which vitamins are fat-soluble?
ADEK
54
What is lipidoses?
Disorders caused by the accumulation of lipids.
55
What is the difference between the cause of Gaucher's Disease and Tay-Sachs disease?
Gaucher's disease is where glucocerebrosides builds up in tissues due to fat metabolism Tay-Sachs is from gangliosides doing the same thing
56
What are the 12 CINDI recommendations?
1. Vitamins: don't take too may supplements, only take them if you need them 2. Low salt: salt is hidden in staple foods like bread and cheese, 1tsp/day 3. Variety of fruits and vegetables 4. Dairy: important for women and children 5. Low sugar 6. Fat intake: too much fat= too much energy storage 7. Prepare food in a safe hygienic way 8. Promote breast feeding
57
What is a vegan? What is a vegetarian?
Vegan: no animal products Vegetarian: no meat (animal flesh)
58
What are the six reasons that people become vegans or vegetarians?
1. Animal rights 2. Allergy or digestive issues 3. Weight control 4. Religious purposes 5. Economic issue 6. Believe (falsely) that it's healthy
59
What are the risks of long term vegetarian/ vegan diets? (8 points)
1. Protein 2. Omega 3 3. Iron 4. Phosphorus 5. Calcium, and therefore vitamin D 6. B12 7. B2 8. Zinc

Nutrition and Health (1 decks)

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