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30 Cards in this Set
- Front
- Back
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Nutrition as a science studies?
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food
nutrients digestion, absorption and metabolism effects on health and disease |
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Why is nutrition important?
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provides energy
growth and maintenance regulates body processes (metab) reduces risks of diseases |
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Essential Nutrients:
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nutrients that can't be made by the body in sufficient quantities and must be obtained from the diet.
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6 Classes of Nutrients:
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1) Carbs
2) Lipids (fats and oils) 3) Proteins 4) Vitamins 5) Minerals 6) Water |
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compare the ancient and modern american diet:
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ancient : more carbs and plant proteins less fat, sugar and animal proteins
modern: less carbs and animal protein, more fat, sugar and animal proteins |
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the Macronutrients are:
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carbs, lipids proteins and water
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the Micronutrients are:
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vitamins and minerals
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Factors regulating food intake:
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hunger - physiological (internal) drive to eat
satiety - state when hunger is satisfied (brain) appetite - psychological (external) drive to eat |
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calorie:
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energy from food (smaller unit then kcal)
Calorie = kcal |
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kilocalorie:
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amount of energy required to raise the temperature of 1,000g (1L) of water by 1 degree Celsius.
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Energy Yielding Nutrients:
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Carbs 4kcal/g
Protein 4kcal/g Fat 9kcal/g Alcohol 7kcal/g |
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Nonenergy Yielding Nutrients:
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Vitamins, Minerals and Water
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How to calculate calories from food=
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total grams x kcal/gram = kcal
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CARBOHYDRATES:
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major function: primary energy source for the body
chemically: carbon, hydrogen, oxygen classification: simple and complex |
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simple carbs:
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monosaccharides
disaccharides |
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monosaccharides:
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glucose (blood sugar)
fructose (fruit sugar) galactose |
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disaccharides:
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sucrose (table sugar) glucose + fructose
lactose (milk sugar) glucose + galactose maltose (beer) glucose + glucose |
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Complex Carbs
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polysaccharides
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Polysaccharides=
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Starch (stored in plants)
Glycogen (stored in animals) exercise for longer if these are stored up. but must be stored with water |
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Fiber
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beans legumes and bread
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dietary fibers=
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soluble - oats, fruits and peptin (lowers heart disease)
insoluble - wheat bran, whole grains and veggies (bulk in stool) |
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LIPIDS
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major function: major energy stored in body
structure: basic unit = fatty acid (C, H, O) either saturated fats or unsaturated fats |
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saturated fats:
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meat, butter, cheese,milk, ice cream
no double bonds, rigid, solid at room temp. |
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unsaturated fats:
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oils
liquid at room temp double bonds (polyunsaturated fats = >1 double bond) |
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Essential Fatty Acids:
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linoleic acid - omega 6 (veggie oils)
linolenic acid - omega 4 (soybean, flaxseed, canola oil, eggs) |
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PROTEINS
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function: supports tissue growth, maintenance and repair
structure: basic unit is amino acid; contains nitrogen classification: 9 essential amino acids; 11 non essential amino acids complete proteins (meats, eggs, milk) incomplete proteins (soy and soybean products) |
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VITAMINS:
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functions: metabolism (needed in tiny amts)
classification: fat soluble = longer storage in fat tissue water soluble = short storage |
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DIETARY MINERALS
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function : metabolism (needed in tiny amts) provide energy
classification: major mineral = >100mg/day trace mineral = <100mg/day |
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WATER
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function: makes up majority of body, controls temp, excretion of toxins, and chemical reactions
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Hypernutrimeia =
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too much water dilutes your electrolytes
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