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59 Cards in this Set
- Front
- Back
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Nutrients
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Chemical compound or element found in food that is necessary for good health
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Nutrients (Functions)
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Provide energy
Measured in kilocalories (kcal) Build and repair tissue Regulate body processes |
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Six Essential Nutrients
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Carbohydrates
Lipids Protein Vitamins Minerals Water |
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Macronutrients
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Nutrients that provide calories or energy
Carbohydrates Lipids Protein |
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Carbohydrates
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Carbohydrates (CHO)
The body’s principal energy source 45-65% of caloric intake ex. bread, cereal, rice, pasta, milk, yogurt, fruit, Broken down into glucose; stored as glycogen in liver and muscles Excessive CHO converts to fat and stored as adipose tissue |
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Lipids
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Used for energy if carb intake insufficient
20-30% of caloric intake. ex. butter, salad dressings, fats in meat, oils, dairy |
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Protein
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used for energy if carb intake insufficient
10-35% of caloric intake ex. meat, poultry, fish, legumes, eggs, and nuts |
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Simple Carbohydrate
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Found in milk and fruit, table sugar, candy bars, cookies
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Complex
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A chain of sugar units
Found in plant foods such as grains, legumes, and starchy vegetables such as potatoes and corn |
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Fiber
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Complex carb
Comes from plant sources It cannot be digested. |
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Whole grains, green beans, fruit skins, seeds, nuts are an example of _____ fiber
Provides bulk - Gets the food out speeds movement of food through GI tract, prevents constipation |
insoluble fiber
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Water- Soluble Fiber
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forms a gel.
binds with bile acids and cholesterol in GI tract preventing their absorption. Also delays gastric emptying. Keeps the blood levels even ex. Fruits and vegetables, barley, nuts, oats/oat bran, dried beans and peas. |
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Lipids
Characteristics and Function |
Greasy and insoluble in water
Energy Insulation Taste Fat soluble vitamins - help absorb and transport vitamins |
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Unsaturated Fat
(Triglyceride) |
A triglyceride (Unsaturated)
Usually found in plants; liquid at room temp Most healthy fat Hydrogen missing |
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Saturated fat
(Triglyceride) |
A triglycerides (Saturated)
Usually found in animal products; Solid at room temperature Saturated with hydrogen - |
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Types of Lipids
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Triglycerides
Saturated Usually found in animal products; solid at room temp Unsaturated Usually found in plants; liquid at room temp Trans Fatty Acid Cholesterol Lipoproteins |
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Trans Fatty Acid
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Originally an Unsaturated fat but has hydrogen added to it to give it longer life.
Ex. Frozen Foods |
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3 Types of Lipids
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Triglycerides
Cholesterol Lipoproteins |
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Cholesterol
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Fatty plagues in the arteries
Cholesterol is made by the liver. We dont need any from diet. Makes estrogen hormones Triglycerides are converted into cholesterol |
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Lipoproteins (Functions)
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Function: carry lipids through the body via the bloodstream
Compounds containing lipids and proteins |
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HDL
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Composed mainly of proteins
High Density Lipoprotein = Good Cholesterol Picks up cholesterol and moves it out to the liver |
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LDL
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Composed mainly of lipids
Low Density Lipoprotein = Bad cholesterol Deposits cholesterol to our arteries |
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HDL
Acceptable Rates |
above 40
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LDL
Acceptable Rates |
below 100
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Average Cholesterol Number
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no more than 300mg
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Protein
(Characteristics and Functions) |
Organic substances composed of amino acids.
~~~~~~ Builds and repairs body tissue Aids in the body’s defense mechanisms (make antibodies) Acts as an enzyme (activate and accelerates a process) Provides energy - if carbs are insufficient |
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Amino Acids
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building blocks for protein
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2 types of amino acids
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Nonessential
Essential |
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Essential Amino Acids
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Cannot be made by the body and must be ingested via proteins
(9) Essential |
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Nonessential Amino Acids
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Can be produced by the body using other amino acid components from food
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2 Types of Proteins
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Incomplete Protein
Complete Protein |
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Complete Protein
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Comes from animal sources and contains all nine essential amino acids
meat, fish, poultry, eggs and dairy products, soy |
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Incomplete Protein
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Does not supply body with all nine essential amino acids
whole grains, rice, nuts, legumes |
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Nitrogen balance
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Proteins contain nitrogen
Protein intake must equal nitrogen output |
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Anabolism
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Building tissue
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Catabolism
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Breaking down tissue
ex. malnutrition - breakdown on muscle tissue to use for energy |
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Protein Metabolism includes 3 Activities
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Anabolism
Catobolism Nitrogen Balance |
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Water Factors (Age)
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60% water (adults)
80% water (infants) |
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Water Factors (Body Weight)
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Lean Muscle tissue holds more water
Fat tissue less water |
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micronutrients
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Needed in much smaller amounts than macronutrients
DO NOT provide energy (Calories), but do promote energy yielding reactions Promote body growth and development Involved in various other important body functions |
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Water
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Nutrient most vital for life
~~~~ Promotes metabolic processes Transports nutrients and waste Lubricates and protects Maintains body temperature |
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Vitamins
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Organic compounds essential in small quantities to trigger metabolic processes
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2 Types of Vitamins
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Water soluble
Fat soluble |
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Water soluble
Vitamins |
Not stored in body - need daily intake
Released into cooking water when foods are cooked Food sources: citrus fruits, melons, milk products, meat, poultry, fish ex. C, B complex, folate, pantothenic acid, biotin |
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Fat soluble
Vitamins |
Can be stored in the body
Stored in the liver when excess amounts ingested Food Sources: green leafy vegetables, vegetable oils, enriched grains, carrots ex. A, D, E, K |
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Vitamin D
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stimulates calcium absorption
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Vitamin K:
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plays a role in coagulation
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Folic Acid (Vitamin B9):
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helps prevent birth defects, important for production and maintenance of new cells
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Vitamin ______ is necessary for neurological functioning, formation of new cells
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B12
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Antioxidants: Vitamin E, C, and A
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Linked to a reduction of certain cancers and heart disease
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Minerals
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Element that helps regulate body processes and/or serves as a structural component
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Macrominerals
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(major minerals): needed in amounts greater than 100mg/day
ex. Calcium, phosphorus, magnesium, sulfur, sodium, potassium, chloride |
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Microminerals
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Microminerals- (trace minerals): needed in much smaller amounts
ex. Iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium |
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Where can minerals be found?
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Minerals found in vegetables, fruits, whole grains, meats, dairy
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Mineral Functions of Calcium
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bones/teeth
Normal heart rhythm Needs vitamin D for absorption |
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Mineral Functions of Sodium
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Helps regulate fluid balance
Helps regulate nerve transmission |
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Mineral Functions of Potassium
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Needed for skeletal, cardiac, and smooth muscle activity
Regulates muscle activity |
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Food Guide Pyramid
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-Focus on personalization based on body type and lifestyle
-Stresses moderation, proportions, variety, and activity www.mypyramid.gov |
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Lack of Vitamin B12
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is called purnicous anemia
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