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58 Cards in this Set
- Front
- Back
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Health |
•The absence of disease |
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Healthy Diet |
•A diet that minimizes your risk of a disorder or disease |
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Toxicity |
•Too much of something (Example: Binge Drinking) |
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Nutrient Toxicity |
•Too much of a nutrient which causes signs and symptoms |
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Deficiency |
•Too little of something |
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Nutrient Deficiency |
•Too little of a nutrient which causes signs and symptoms |
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Dietary Reference Intakes (DRI's) |
•These tell you the minimum and maximum of a nutrient should include in your diet. |
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Toxicity and Deficiency |
•When you are toxic or deficient in a nutrient you are generally not in a good health. •Exceptions would include if you needed to lose or gain body weight for health reasons, then toxicity or deficiency would be gearing you towards health. |
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Toxicity and Deficiency |
•Toxicity and Deficiency are determined by research (as best as can be done) and the DRI's |
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Essential Nutrients |
A nutrient that is NEEDED for proper functioning of our body AND one we cannot make or not make enough of.
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Essential Nutrients
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Example: Dogs and Guinea Pigs can make Vitamin C. We can't make Vitamin C AND we NEED it, Vitamin C is an essential nutrient.
Example: We can make glucose in our body, but we can't make enough of it to sustain our needs, glucose is an essential nutrient. |
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Non-essential Nutrient
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A nutrient that is not needed OR one that we can make plenty of.
Example: Phytonutrients are nutrients found in foods that we don't NEED. However, they do have beneficial health implications if we do have them in our diet. Phytonutrients are NOT essential. |
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Nutrients |
There are 6 general groups of ESSENTIAL nutrients:
-Proteins -Minerals - Water -Vitamins -Fats -Carbohydrates |
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Macronutrients
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Nutrients that you need a lot of. They also have Calories.
1.Carbohydrates 2.Protein 3.Fats (Lipids) |
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Micronutrients
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Nutrients that you get just a little of in our food. They have NO Calories.
1.Vitamins 2.Minerals 3.Phytonutrients
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Micronutrients
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Phytonutrients are deemed micronutrients because of the amount we get of them in our diet, very little, ... not whether they are essential or not, which they are not essential.
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Macronutrients
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Nutrients that we get and need a lot of in our diet for survial. The term a lot is relative to how much we get of the micronutrients.
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Macronutrients
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Carbohydrates have 4 kcals per gram.
Fats have 9 kcals per gram. Protein has 4 kcals per gram. This is sometimes referred to as the 4-9-4 Rule. By the way, Alcohol has 7 kcals per gram. |
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Calories |
Calories are a unit of heat or energy just as inches are a unit of length and pounds are a unit of mass.
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Calories |
Calories (capital "C") are a synonym of kcals. Kcals simply means kilocalorie or 1000 calories (small "c"). Just like a kilometer represents 1000 meters, a kilocalorie (or Calorie) represents 1000 calories.
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Preferred Sources of Energy |
Our body prefers to use carbohydrate (glucose) and fats (fatty acids) for energy |
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Preferred Sources of Energy |
Some tissues/cells only use glucose for energy. Our nervous system tissue (brain and neurons) and red blood cells only use glucose for energy. |
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Preferred Sources of Energy
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Our muscles can use glucose, fats and protein as sources of energy.
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Secondary/Backup Source of Energy
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Our body uses protein as a secondary or backup source of energy
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Secondary/Backup Source of Energy
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As a general rule protein is used sparingly as an energy fuel. However, we do use protein more for energy during fasting/starvation and during high-intensity activity.
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Carbohydrates |
45-65% of our daily Calories (AMDR) need to come from carbohydrates to meet our daily needs.
There are 2 different categories of carbohydrates that include: -Simple carbohydrates - monosacharides and disaccharides -Complex carbohydrates - starches and fiber |
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Monosaccharides
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They are simply composed on one sugar and are the basic building block of ALL carbohydrates. -Glucose -Fructose -Galactose |
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Disaccharides |
They are two sugars bonded together -Sucrose (Glucose and Fructose) -Lactose (Galactose and Glucose) -Maltose (Glucose and Glucose) |
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COMPLEX Carbohyrates (AKA Polysaccharides) |
Starches are large molecules composed entirely of glucoses bonded together and are storage molecules of glucose in plants.
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COMPLEX Carbohyrates (AKA Polysaccharides)
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Fiber are also large molecules composed entirely of glucoses bonded together. However, they are structural components of plants rather than a storage form of glucose.
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COMPLEX Carbohyrates (AKA Polysaccharides)
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This difference between the two is that the bonds between the glucose in fiber is different than starch and we CANNOT digest those bonds found in fiber.
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Digestion
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The process of breaking our food down to the smallest nutrients that then get absorbed.
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Digestion
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So, we CAN digest disaccharides and starch because we have the enzymes to digest those bonds.
We CANNOT digest fiber because we don't have the enzymes to digest those bonds. We DON'T digest monosaccharides, we simply absorb them as-is. |
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Absorption
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The process of transporting the smallest nutrients from our GI Tract into our blood for use by our body.
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Absorption
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Monosaccharides are the ONLY carbohydrate that can be absorbed. So, we have to digest all dietary carbohydrates down to monosaccharides to be able to absorb them. Anything bigger will not be absorbed and end up in your poop.
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Absorption
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The primary purpose of dietary carbohydrates is energy for our body to use.
Food sources of carbohydrates includes fruits, vegetables, grains and baked goods. |
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Fats (Lipids) |
20-35% of our daily Calories need to come from Fats.
The general category of macronutrient is called Lipids. Fats are a type of Lipid.
All lipids are fat-Soluble, meaning they get along with fat. Sub-categories of lipids are: 1.Fats - Fats are lipids that have calories 2.Cholesterol - Lipids that do not have calories |
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Fats (Lipids)
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Monosaccharides are the building block of carbohydrates ... fatty acids are the building blocks of fats.
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Fats (Lipids)
The types of lipids included in our diet |
1.Cholesterol - a lipid that is not a fat and has no Calories.
2.Fats - lipids that have Calories (this also will include fatty acids, tri-, di-, and monoglycerides; see below). |
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Fats (Lipids)
The types of lipids included in our diet |
Cholesterol is a non-essential dietary lipid.
Cholesterol does not have to be digested to be absorbed. We make cholesterol. Cholesterol has no Calories. |
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Fats (Lipids)
The types of lipids included in our diet |
Fats in our diet 1. Fatty acids - the building block of all FATS in our diet and body
2. Triglycerides - a molecule in our diet that is composed of 3 fatty acids bonded to glycerol |
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Fats (Lipids)
The types of lipids included in our diet |
3. A Monoglyceride (not monosaccharide) is one fatty acid bonded to glycerol.
4. A diglyceride is two fatty acids bonded to glycerol |
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Fats (Lipids)
The types of lipids included in our diet |
All are found in our diet with most of our dietary fat coming from triglycerides.
We digest tri- and diglycerides down to fatty acids and monoglycerides for absorption. |
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Fats (Lipids)
The types of lipids included in our diet |
So, now we know that we can only absorb ... 1. monosaccharides 2.monoglycerides 3.fatty acids 4.cholesterol |
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Fats (Lipids)
The types of lipids included in our diet |
The primary purpose of fat in our diet includes BOTH: 1.Energy during lower intensity activity 2.Being a building block for cell membranes (phospholipid bi-layer) Food sources of lipids include meat, oils (subsequently fried foods), nuts, seeds, dairy, eggs and avocados. |
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Protein |
10-35% of our daily Calories need to come from protein
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Protein The types of protein in our diet includes |
1. Whole proteins 2. Individual amino acids |
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Protein
Polypeptide |
Is a synonym for protein. Poly- means many and peptide refers to the type of bond.
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Protein |
The amino acid is the building block of protein.
The primary purpose of protein in our diet is for cell maintenance, repair and growth. A secondary purpose is its use as fuel for energy. Sources of dietary protein include meat, beans, legumes (peas, lentils, beans, etc.) and a bit in grains. |
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Micronutrients |
Those nutrients that we need or get very little of in our diet. We need grams of macronutrients but milligrams, micrograms or less of micronutrients.
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Micronutrients
The general categories of micronutrients included in our diet |
1.Vitamins
2.Minerals 3.Phytonutrients Vitamins and Minerals are essential to our well being. Phytonutrients are not needed for our well being, however, they do provide health benefit if we have them in our diet. |
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Vitamins |
Two types 1. Fat Soluble (Soluble in Fat)
2. Water Soluble (Soluble in Water) |
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Vitamins
Solubility |
Refers to the solvent in which these vitamins dissolve into or get along with. You would not find Vitamin C in a cell membrane but you would find Vitamin E in a cell membrane (phospholipids).
Know that ADEK are fat soluble and C and B's are water soluble vitamins. You do not need to know the individual B's at this point. |
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Minerals |
Two Types 1. Major Minerals (Needed in amounts greater than 100 mg/day in our diets 2. Trace Minerals (Needed in amounts less than 100 mg/day in our diets) |
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Minerals |
Minerals are sub-divided into two types that are differentiated only by the amount that we need of them in a day.
Major minerals are needed in amounts greater than 100 mg per day and Trace minerals are needed in amounts less than that. |
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Minerals Major Minerals |
Calcium Phosphorus Sodium Potassium Chloride Magnesium Sulfur |
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Minerals Trace Minerals |
Iron ZInc Copper Manganese Fluoride Chromium Molybdenum Selenium Iodine |
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Phytonutrients |
Are mostly in fruits and vegetables and are non-essential.
Some examples include Beta Carotene, a Carotenoid that has the color orange and Resveratrol, they nutrient in wine that allows wine to be "healthy". |
