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57 Cards in this Set
- Front
- Back
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Define: physiology
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science of functions of the living organisms and its components and the chemical/physical processes involved
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What are the 4 main components of nutrition
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ingestion, digestion, absorption, and metabolism
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Fibre inhibits
a) protein breakdown b) ingestion of fats c) absorption of fats d) absorption of carbohydrates |
c) fibre inhibits the absorption of fats
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Where must molecules reach in order for food intake to be necessary
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the cardiovascular system
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what types of molecules cannot be absorbed directly into the cardiovascular system
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fats and fat-soluble molecules
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True or False:
Testure is part of sensory stimulation for why we eat the way we do |
True
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What mainly regulates our physiological hunger?
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hormones
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Which of the following does not affect the way we eat
a) social interactions b) emotions c) ethnic heritage d) none of the above |
d) none of the above
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What is the formula for energy input/output
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energy in = energy out + energy stored
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Define: an essential nutrient
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a nutrient that our body is incapable of producing by itself and must therefore be ingested
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A _________ is any substance in food that the body can use to obtain energy, synthesize tissues or regulate physiological and physical functions
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Nutrient
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List the three macronutrients
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Carbohydrates
Fats Proteins |
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True or False:
A micronutrient provides the body with energy |
False: a micronutrient enables cells to harness the chemical energy provided by macronutrients
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True or False:
The three S are sodium, saturated fat and storage |
False:
The three S are sodium, saturated fat and sugar |
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An antioxidant
a) allows for easier absorption b) is no help at all in digestion c) prevents oxidative damage to cell d) neutralizes free radicals e) both c and d |
e) both c and d
antioxidants neutralize free radicals and therefore prevent oxidative damage to cells |
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True or False: phytochemicals are the same in every plant
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False: phytochemicals vary from plant to plant
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What problems or diseases can carbohydrates create?
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Diabetes mellitus
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How much more energy than carbohydrates do lipids provide?
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2x the amount of energy
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Where are lipids stored
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WAT (white adipose tissue)- under skin and around skeletal muscle
BAT (brown adipose tissue)- around organs |
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Why are lipids stored in skeletal muscle
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if muscles are going to use the energy provided by lipids than it is most convenient and practical to store them right there.
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Which lipids are the best for our health?
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omega- 3 fatty acids
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What diseases or problems come from lipids?
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Obesity, CHD, CAD (or basically cardiovascular disease)
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True or False: Protein provides the body with the least amount of energy of the three macronutrients
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True
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Where is protein stored?
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Every tissue
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What problems or diseases are caused by an EXCESS of protein
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heart disease, cancers, osteoporosis
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What 3 categories make up micronutrients?
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vitamins, minerals and water
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True or False: there are both fat and water soluble vitamins
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True
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____________ are necessary for growth and regulation of normal physiology and the maintenance of cellular equilibrium
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Minerals
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Define: macrominerals
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minerals required in larger amounts such as sodium, potassium, chlorine, calcium, magnesium and sulfur
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Minerals required in smaller amounts are called what?
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microminerals
such as iron, zinc, copper, manganese, selenium, fluorine |
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Define: energy
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the ability to perform work or cause changes in work, heat, mass
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1000 calories= _____ kcalories?
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1000 calories= 1 kcalorie
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Define: energy dense
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amount of energy in a food source relative to its mass
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Define: nutrient dense
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The amount of nutrients relative to its energy content
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Where is the energy found in macronutrients?
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in the chemical bonds
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How many kcalories/ gram are there in the three macronutrients?
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Carbohydrates 4 kcal/gram
Protein 4kcal/gram Lipids 9kcal/gram |
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True or False: Because our bodies cannot break up fibre this is not a necessary part of our diet
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False: Dietary fibre is extremely important in our diet
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About what percentage of people does the estimated average requirement meet the needs for
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50%
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About what percentage of people does the recommended dietary allowances meet the needs for?
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97-98%
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When the RDA (recommended dietary allowance) is not yet established, what do we use?
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The Adequate Intake (AI)
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What is the adequate intake recommendations based on?
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Observations and experiments
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True or False: there is no highest average daily intake level, as long as you are above the recommended amount everything is good.
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False: there is a Tolerable Upper intake level (UL) and consumption above this level is not considered safe
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What average dietary intake is used to maintain energy balance?
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Estimated energy requirement (EER)
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What percent of energy should come from each macronutrient?
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Carbohydrates 45-65%
Protein 10-35% Fats 20-35% (or whatever makes up what is left over after carbohydrates and proteins) |
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Before making a nutrition assessment, what factors should be taken into consideration?
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historical info
anthropometric measurements physical examinations laboratory tests |
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Define: an adequate diet
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a diet that provides enough energy, nutrients and fibre to maintain health
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Define: moderation
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eating the "right: amounts of food to maintain healthy weight and optimize metabolic processes
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Define: a balanced diet
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a diet that contains combinations of food that provide proper balance of nutrients
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What is the rough estimate of how many kcalories a person should ingest in a day
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2000-2500 kcalories/ day
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What nutrients does breads and cereals provide us with?
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starch and fibre (70-77% of the grain)
protein (6-15% of the grain) |
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What are the 4 main parts to a whole grain and what do they do?
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bran- protective coating, rich in nutrients and fibre
endosperm- mostly starch, some protein germ- rich in vitamins and minerals husk/chaff- inedible |
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What are legumes and what do they provide our body with?
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Legumes are edible seeds (ex. dried peas, beans, soya beans, lentils, peanuts, etc.)
High in carbohydrates and fibre Adequate level protein (soya beans and lentils provide a complete protein) Vitamins and minerals Low fat |
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What are the benefits of eating nuts and seeds?
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Regular consumption leads to a potentially decreased risk for coronary artery disease (from vitamin E and unsaturated fat)
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True or False:
fruits have a very wide range in macro/micronutrients |
True
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Vegetables are high/low in which molecules
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High in starch, fibre, glucose
Low in fat and protein |
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What are the two best properties of milk and milk products?
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deliver water and are a high quality protein
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What does yogurt contain in relation to milk?
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yogurt contains less lactose than milk, but more sugar
yogurt also contains probiotics which aid in GI health |
