Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
90 Cards in this Set
- Front
- Back
|
Where can we find carbs |
Fruits/veg Grains Dairy products |
|
|
Carbs are called ____ because they are composed of 1 or 2 of these molecules |
Sugars |
|
|
The 3 types of carbs |
1. Monosaccharides 2. Disaccharides 3. Polysaccharides |
|
|
Name the monosaccharides |
Glucose, fructose, galactose |
|
|
Name the disaccharides |
Glucose+ fructose= sucrose Glucose+glucose= Maltose Glucose+ Galactose = Lactose |
|
|
Name the polysaccharides |
Starch, Glycogen, Fibre |
|
|
We canβt use these molecules so we digest them into Glucose |
Starch |
|
|
Not found in food, stored in liver/muscles |
Glycogen |
|
|
2 main forms of fibre |
Soluble - dissolves/form gel Insoluble fibre- clings to water |
|
|
Which form of fibre lowers blood cholesterol/ glucose levels and is found in oats, beans and citrus? |
Soluble fibre |
|
|
Which type of fibre is found in whole grains and fruits/veg? |
Insoluble fibre |
|
|
The role of carbs |
Provide energy/fuel βSpareβ protein Health benefits does NOT make you gain weight lol |
|
|
Where does digestion/absorption of carbs usually occur? |
Mouth (small amount) Small intestine* |
|
|
Carbs are mostly converted by the _________. |
Liver |
|
|
What is secreted by the pancreas to help lower blood glucose? |
Insulin |
|
|
What stimulates the breakdown of glycogen and converts it to glucose? |
Glucagon |
|
|
Method of categorizing carbs based on bodyβs glucose blood response after ingestion/digestion |
Glycemic index |
|
|
Give examples of foods that have a high Glycemic index (>70) |
French fries, white bread and rice |
|
|
Foods that have a low Glycemic index (<55) |
Legumes, beans, fruits, pasta, milk, apple, popcorn |
|
|
Fibre goals for men/women |
Women : 25g/day Men: 38g/day |
|
|
Minimum of ________ daily is recommended |
130g |
|
|
Ways to aim for the proper recommendations? |
High fibre low sugar Whole grain sources High water intake |
|
|
Parts of a whole grain? |
Bran- contains B vitamins/minerals Endosperm- contains carbs/proteins Germ - small nutrient rich - contains antioxidants/vitamin e/b and healthy fats |
|
|
Amount of total carbs on a food label includes : |
Fibre Sugar |
|
|
What are fats |
Lipids Soluble in water |
|
|
3 types of lipids |
Triglycerides Phospholipids Sterols |
|
|
Which type of fat is the most common? |
Triglycerides |
|
|
Triglycerides are made of : |
1 glycerol 3 fatty acids |
|
|
Triglycerides are classified by 3 different measurements |
Length Saturation Shape |
|
|
# of carbons for each chain |
Short : <6 Medium : 6-12 Long : 14 (more abundant in nature/diet- digested transported more slowly**** |
|
|
The length of a chain determines the method of : |
Digestion Absorption Function Saturation |
|
|
3 different saturations |
Saturated - no double bonds Monounsaturated - one double bond Polyunsaturated - two ore more double bonds |
|
|
Which saturation is solid at room temperature? |
Saturated |
|
|
Major sources of dietary fats |
Saturated Unsaturated |
|
|
Changes liquid fats to solid fats *Unsaturated to saturated* |
Chemical hydrogenation |
|
|
Hydrogenation = increase in ___________ |
LDL - bad cholesterol |
|
|
A food can be labelled trans fat free but actually include less than _________ g |
0.2 grams |
|
|
Why are unsaturated fats good for us? |
Good for the heart Improves blood cholesterol Decreases risk of diabetes Controls blood sugar Ex : fatty fish, avocado, walnuts, peanut butter, olive/canola oil |
|
|
Phospholipids are made of |
Glycerol Two fatty acids Phosphate molecule |
|
|
Cholesterol is the major ________ |
Sterol |
|
|
We need _____ + _____________ to digest fats since they arenβt soluble in water |
Bile Digestive enzymes |
|
|
Fats are absorbed in the ______ first and then into the ________ |
Lymph system Blood stream |
|
|
Mouth enzyme in salivary gland |
Lingual lipase |
|
|
__________ transport lipid digestion products to the small intestine for absorption |
Micelles |
|
|
Spherical compound (bile+ phospholipids) that traps free fatty acids. IS WATER SOLUBLE |
Micelle |
|
|
For fats to be absorbed, must be surrounded by ____ to form ________ |
Protein Chylomicron (chyme) |
|
|
Athletes store extra fats in ______ first to use as energy |
Muscles |
|
|
Triglycerides are stored in ____________ |
Adipose tissue |
|
|
Functions of fat |
Energy Protects internal organs (kidney/liver) Insulation/ body heat food taste better/ feel full Cell membrane structure Carries fat soluble vitamins Brain composition/ nerve cell transmission |
|
|
Canβt make them, needs to come from food |
Essential fatty acids |
|
|
Name the two essential fatty acids |
1. Omega 6 - linoleic acid *usually have enough* 2. Omega 3 - alpha linoleic acid *not enough/vitamins* |
|
|
Omega 6 sources |
Veg Nuts Oils |
|
|
Omega 3 sources |
Green leafy veg Fish Flas/flax seed oil |
|
|
Which essential fatty acid regulates blood clothing and blood pressure |
Omega 6 |
|
|
Which essential fatty acid regulates inflammation as well |
Omega 3 |
|
|
Examples of visible fats |
Salad dressing, chicken skinβ¦.. |
|
|
Example of hidden fats |
Baked goods, restaurant food, frozen dinners |
|
|
What are proteins made of? |
Carbon Hydrogen Oxygen NITROGEN** |
|
|
How many Amino Acids make 1 protein |
20 |
|
|
Role of protein in the body |
Energy source Cell growth/repair/maintenance Synthesis of enzymes/hormones/ antibodies Maintain strong immune system Fluid/electrolyte balance Ph balance |
|
|
Amino Acid structure |
Amino Group Acide group Hydrogen atom Side chains- different for each |
|
|
There are 9 in total, canβt be made in our bodies and must come from food |
Essential/indispensable protein |
|
|
Can be made via transamination in the liver, there are 11 in total |
Non essential/ dispensable |
|
|
What is transamination? |
Transferring Amino Groups |
|
|
2 steps to protein synthesis |
Transcription Translation |
|
|
The use of genetic info found in DNA to produce RNA (messengerRNA) |
Transcription |
|
|
Conversion of genetic info found in mRNA into a specific Amino Acid sequence, making a protein |
Translation |
|
|
4 levels of protein structure |
Primary- order/sequence of A.A Secondary- spiral shape created Tertiary- folding in 3D shape Quaternary- how protein interacts with other molecules |
|
|
Losing shape/ function when exposed to heat, acids, alcoholβ¦. |
Denaturation |
|
|
What will denature proteins in the stomach? |
Hydrochloric acid |
|
|
Protein digestion occurs in the ______ and _______ |
Stomach small intestine |
|
|
Enzyme found in pancreas |
Proteases |
|
|
Enzyme found in stomach |
Peptin |
|
|
What is a complete protein |
Contains sufficient amounts of all 9 indispensable protein |
|
|
What is an incomplete protein |
Not sufficient quantities |
|
|
What is a complimentary protein? |
Two protein sources that together have the sufficient amounts of the 9 indispensable proteins |
|
|
Name animal and plant protein sources |
Animal : meat, fish, poultry, eggs, milk Plant: soy, beans, legumes, nuts, seeds |
|
|
Highest protein containing plant based source? |
Soy protein |
|
|
Protein quality is determined by : |
Quantity of the 9 indispensable proteins in foods Digestibility |
|
|
Highly digestible animal sources |
Meat, fish, dairy |
|
|
Highly digestible plant sources |
Soy Beans/lentils Nuts/seeds |
|
|
Recommended RDA for regular adults |
0.8g/kg |
|
|
RDA recommendations for athletes? |
25-35g per eating occasion For calculations : 1.3-1.5g/kg***^ |
|
|
Different types of vegetarians |
Ovo- eats egs Lacto- Ovo- eats eggs and dairy Pescetarian- eats fish Pescovegetarians- eat fish, eggs, dairy. No meat/poultry |
|
|
Health benefits of being vegetarian/vegan |
Lower fat intake/obesity Lowers blood pressure Cancer Heart/kidney disease Kidney stones Digestive problems |
|
|
Challenges of being vegetarian/vegan |
Low iron/calcium/zinc/vitamin d, b2,b12 Must be a balanced diet Do it well : high protein (soy) + complimentary proteins |
|
|
What happens when we eat high amounts of protein |
High cholesterol Heart disease Bone loss Kidney disease diabetes |
|
|
Term for not enough protein intake |
Kwashiorkor |
|
|
Term for gross inadequate amount of protein in diet |
Marasmus |
|
|
Where do we see PEM? (Protein energy malnutrition) |
Homeless Poverty Elderly Eating disorders Drug/alcohol addicts Aids/ cancer |
