Flashcards
Core topic 1 - Essential nutrients
Cards in this deck (109)
- 1define essential in terms of nutrientsthose nutrients that the body cannot produce (or not produce enough of) therefore they must be consumed in the diet in order to maintain optimum body function/ growth/ repair
- 2what are the essential macro nutrients- Protein
- Carbohydrates
- Lipids (fats/oils) - 3What are the essential micro-nutrients- Vitamins
- Minerals - 4what is an essential nutrient we need everydayWater
- 5explain what macro nutrients arerequired in large amounts as they provide energy for body function
- 6explain what a micro nutrient isMicro nutrients do not provide energy and are only needed in small amounts from a range of foods
- 7what is alcohol classified asa toxin, although it provides energy, it impacts the body negatively
- 8RDIs of macro nutrients50-60% - Carbohydrates
10-12% - Protein
30% - Lipids - 9what is the energy supply of carbohydrates16 KJ/g
- 10What is the energy supply of protien17 KJ/g
- 11what is the energy supply of lipids37 KJ/g
- 12what is the energy supply of alcohol29 KJ/g
- 13define energy denseenergy dense foods contain high amounts of energy but do not provide many essential vitamins or minerals
- 14define nutrient densefoods that contain high amounts of vitamins and minerals but may not supply much energy
- 15some examples of energy dense foodsalcohol
lollies
synthesised ingredients - 16some examples of nutrient dense foodsdiary products
meats - red and white
vegetables and fruits - 17what are the essential nutrients needed for- Body growth
- Repair
- Energy
- Protection from disease
- Regulate body temperature (homeostasis) - 18what are the three forms of malnutritionstunting - people who are short for their age
wasting - people who are thin for their height
obesity - people who are overweight for their age - 19what are simple carbsUsually highly processed and often very sweet in taste
Eg. Lollies, fruit juice and white bread - 20what are complex carbsUsually low processing and less sweet in taste
Rich source of fibre
Eg. Raw vegetables, grains, and brown rice - 21what are some example of simple carbs- Jelly beans
- Donuts
- White bread - 22what are some examples of complex carbs- Brown bread
- Apple
- Celery - 23zero sugar drinks such as coke ZERO have any carbohydrates. yes or noNo, as it contains no sugar
- 24describe a monosaccharidesingle unit sugar
examples are - glucose, fructose and galactose
sources - fruit, honey and milk - 25describe a disaccharidetwo unit sugar
examples - maltose (glucose + glucose), sucrose (glucose + fructose) and lactose (glucose + galactose)
sources - barley, table sugar and milk - 26describe a polysaccharidemultiple unit sugar
examples - glycogen (animals), starch (plant matter) and cellulose (plants)
sources - liver and muscle cells, unripe fruit, vegetables and cereal and indigestible plants - 27how are different types of polysacharides shapedAmylose – straight formed
Amylopectin – Branched
Glycogen – branched further compared to amylopectin
Cellulose – strongly formed (we can digest it) - 28sources of carbohydratesCarbohydrate rich foods come almost exclusively from plants
Milk is the only animal-derived food that contains significant amounts of carbohydrates (lactose) - 29what are some purposes of carbohydrates1) Provide energy (sugar) for cellular respiration (16kj/g)
2) Glucose is the primary fuel for the brain and nervous system
3) Cell membrane communication
5) adds bulk to foods making you feel fuller
6) Excess glucose is used to replenish liver and muscle glycogen stores or is stored as adipose (fat) tissue. - 30what is the RDI of carbohydrates ber day45-65% of daily KJ intake
Daily Value (for ~ 8400 KJ) = ~300 grams - 31examples of good carbs (foods that contain enough carbs for energy but also containing some nutrients)Fruits
Vegetables
Whole grains
Milk - 32examples of bad carbs (foods that contain enough carbs for energy but contains few essential nutrients)Soft drinks
Cakes
Lollies
Refines grains
Sugary cereal - 33examples of nutritive sweetenersnatural VS refined sweeteners
sugar alcohols - 34examples of artificial sweetenersSaccharin
Aspartame
Acesulfame K
Sucralose - 35the 5 important things about fibre areThe structural part of plants (stems, cells walls, skins)
General not digested (broken down) by the human digestive system
Do not provide energy
RDI = 25-30 grams/day
Not in any animal products (meat or dairy) - 36soluble fibre- Forms gel (viscous)
- Completely digested by gut bacteria
- Adds a pleasing consistency to food (thickens them)
- Lowers risk of chronic disease
Examples
- Barley
- Oats
- Beans - 37insoluble fibre- Do not dissolve in water
- Not completely digestible by gut bacteria
- Outer layer of wholegrains and strings of celery etc
- Retain their structure even after cooking
- Aid the digestive system and ease elimination
examples
- Whole-wheat breads
- Lentils
- Apples - 38what are the benefits of dietary fibre- Adds bulk to food and slows digestion in the stomach
- Slows carbohydrate metabolism – important for diabetics
- Softens faecal waste of easy excrement of wastes
- Increases the removal of lipids (reduces absorption of lipids)
- Helps to maintain healthy population of gut microbes
- Fibre-rich foods supply vitamins, minerals and phytochemicals, and contain little to no fat - 39What is GIGlycaemic index is the increase of blood sugar levels 2 hours after consumption compared to the same amount of pure glucose
scale is between 0-100 - 40What is an example of low GI levels <55 and what does low GI dosoy products
Produce smaller fluctuations in your blood glucose and insulin levels - 41what is an example of medium GI 55-69Orange juice
- 42What is an example of high GI >70 and what does it high GI doPotatoes
Are rapidly digested, absorbed and metabolised and result in fast & dramatic fluctuations in blood sugar (glucose levels) - 43what are the 4 reasons why GI calculation for someone is so important1) A figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood.
2) Measures the person’s blood glucose level
3) It is important for diabetics to know about GI levels as when carbohydrates are broken down into sugars meaning that high GI foods could be dangerous or even fatal to diabetics
4) It is important for athletes to know about GI levels, depending on different sports and dietary requirements related to the sport it, the GI could be higher or lower depending on needs - 44what is Glycaemic load and how to calculate Glycaemic loadGlycaemic load (GL) is a measure of both the quality (the GI value) and quantity (grams per serve) of a carbohydrate in a meal
Glycaemic load = GI x Carbohydrate (g) content per portion ÷ 100 - 45what are the classifications for GLLow <= 10
Medium 11-19
High >= 20 - 46what is the optimal Glycaemic load per dayless that 100
- 47where can protein be foundliving things eg animals and plants
- 48what does protein containCarbon, Hydrogen, Oxygen, Nitrogen
- 49what are proteins used for- Transport - Function
- Structure
- Enzymes - Function
- Hormones - Function
- Antibodies - Function
- Fluid balance - Function
- Acid-base balance - Function
- Channels and pumps - Structure - 50what is the RDI of protein1kg of weight - 1g of protien
- 51what is the process of the body using amino acids from protein to make proteins the body needs- First you eat the protein
- Then It is broken down in to amino acids
- Then finally, rebuilt and reused in the body as a different protein - 52how many essential amino acids are there20
- 53can the body make AAsNo, you must include them in your diet
- 54how many essential AAs do adults and infants have (they're different)adults - 8
children - 9 - 55describe a complete proteinContain ALL the essential AA’s, in the correct proportions
Promotes growth, building repair of tissues
Highest Biological value (BV)
All animal protein (*except gelatine) and Soybean - 56describe an in-complete proteinOnly certain SOME of the essential AA’s or contain them in the wrong proportions
Incapable of maintaining/ building/repairing tissue and do not promote growth. May be used as a supplementary energy source
Low BV
Mainly found in cereals and cereal products fruit and vegetables - 57examples of complete protiens- Soy
- Beef
- Salmon
- Cheese - 58examples of in-complete proteins- Broccoli
- Apples
- Jelly
- Mushrooms - 59examples of complementary protein meals- Peanut butter sandwich
- Backed beans (lentils)
- Rice with corn and peas - 60why do people follow vegetarian diets- Religious beliefs
- Perceived health benefits
- Protection of animals
- Personal food like and dislikes - 61what are some pros VS cons of following a vegetarian diet- Less fat, saturated fat, and cholesterol
- Restrictive diet may lack nutrients
- Careful planning needed for children, pregnant women
- Inability to obtain enough vitamin B12, iron and essential amino acids - 62what is the RDI for males and females- 0.70 g/kg/d females
- 0.84 g/kg/d males - 63what is the RDI for infants, children, pregnant women and elderly people1g of protein/1kg of weight
- 64what is the RDI of protein for athelets1.2-1.7g of protein/ 1 kg of weight
- 65what are the factors that someone needs to increase their DI of protein- Growth periods and breast feeding
- Exercise
- Illness – diabetes, cancer, infection
- Injury, wound healing, skin burns
- Low birth weight infants
- Stress
- Drug use: alcohol and cigarettes - 66effects of over consumption- Waste products from protein metabolism are processed and removed by the liver and the kidneys and so extra strain can be put on these organs if protein consumption is excessive
- Many protein causes are also high in saturated fats and so obesity, heart disease and increase blood cholesterol can also result from overeating protein
- Excess protein is either burned for energy or stored as fat. - 67what are the reasons why Australians over eat protein1) Readily available from different sources
2) Apart of our culture
3) Affordable
4) High promotion
5) Most of our fast food outlets offer it - 68where is cholesterol found and what is it- Cholesterol is a type of sterol found in food, but also in our blood
- 69how is it made and what is the largest source of itMainly made in the liver or sourced directly from food
Eggs are the richest natural source of cholesterol - 70what does VLDL, LDL and HDL stand forVery Low Density Lipoprotein
Low Density Lipoprotein
High Density Lipoprotein - 71what are VLDLsdeliver triglycerides to cells (EG. Adipose (fat) cells). They are bad
- 72What are LDLslarger particles that deposit cholesterol on the inside of walls in the arteries, these are very bad, causes heart attacks and strokes
- 73what are HLDssmaller particles that pick-up cholesterol and take it to the liver for removal or recycling to make bile for digestion
- 74is cholesterol soluble in waterno, can lead to some health concerns; atherosclerosis and heart disease (cardiovascular disease (CVD)) due to insolubility
- 75what types of fat will the body turn into cholesterolsaturated fats, hydrogenated fats and trans fatty acids
- 76ways to lower blood cholesterol- Eat nuts
- Lose weight
- Eat oily fish
- Choose lean meat
- Reduced fat milk
- Limit egg yolk intake - 77what is the remaining 5% of fats and oilsphospholipids and sterols
- 78What are the functions of phospholipids and food sourcescomponent of cell membrane
lipid transportation as part of lipoprotein
emulsifiers
egg yolks
liver
soybeans
peanuts - 79what is andriodapple shaped
carry fat around the stomach region
increased risk of CVD - 80what is gynoidpear shaped
carry fat around the lower body, hips and thighs
seems better for health than andriod shape - 81what is visceral fat- Under skin and muscle around organs
- Hard fat
usually for protection - 82subcutaneous fat- Under skin but above muscle
- Soft/ flabby fat
due to unhealthy diet - 83how much of energy intake should lipids take up30% per day total, but no more than 10% of that should be saturated fat
- 84describe vitaminonly needed in small amounts
regulate the maintenance and growth of the body and control metabolic reactions in the cells
- Most vitamins are provided to the body through the diet, however, the body can make vitamin D, vitamin K and niacin (B3) - 85conversion Don't really need to know this but still1000µg => 1mg
1000mg => 1g - 86how much water is recommended per day~ 1.5 - 2 L
- 87what affects a persons RDI of water- Body surface area
- BMI
- Age
- Gender
- Physical activity
- Liquid and food consumption - 88how much water is a male, female and child/infant made up of- Males ~= 65%
- Females ~= 55%
- Children and infants ~= 77% - 89where are the 3 places water is found and how much (% or parts)- Blood vessels (92% of blood plasma)
- Cells (2/3 intracellular, 1/3 extracellular)
- Solvent for all biochemical reactions - 90how much water is each of vital structure organsBrain – 72%
Blood – 92%
Bones – 22%
Muscles – 75% - 91effects of dehydration at 5-10% or lower and 20% or lower- 5-10% V: fatigue, mental confusion
- 20% V: death - 92main sources of water, including a chemical reaction- Liquids
- Fruit and veg (80-95% water)
- Cooked rice (70% water)
- Cooked meats (60% water)
- Bread (40% water)
- Metabolism of macronutrients also produces water
Glucose + Oxygen => carbon dioxide + water
C6¬H12O6 + 6O2 => 6CO2 + 6H2O - 93examples of food that have 90-99% waterMilk, strawberries, lettuce, celery, pickles
- 94examples of food that have 80-89% waterFruit juice, yogurt, apples, grapes, oranges, broccoli
- 95examples of food that have 70-79% waterBananas, avocadoes, cottage cheese, potatoes, corn
- 96how is water gained- 1.5 L from liquids
- 1L from foods
- 300 mL from food metabolism - 97how is water lost- 1.5 L via urine
- 500 mL via sweating
- 350 mL via expiration
- 150-200 mL faecal matter
- Additional losses via vomiting, diarrhoea or severe burns - 98what functions does water do in the body- Required for digestion, absorption and transpiration of nutrients
- Removes waste from cells
- Water is a nearly universal solvent for all biochemical reactions
- Acts as a lubricant
- Helps to maintain body temp - 99what are some examples of diuretics of watero Coffee
o Alcohol
o Celery
o Cabbage
o Fluid tablets - 100what are the organs in the breakdown stage of the digestive tractMouth
oesophagus
stomach - 101what are the organs in the absorption stage in the digestive tractsmall intestine
- Duodenum
- Jejunum
-Ileum
Large intestine - 102what are the organs in the excretion stage of the digestive tractrectum
anus - 103what are the three accessory organs and what is thier functionLiver - produce bile to assist with breakdown
gall bladder - stores bile
pancreas - produces enzymes to breakdown foods - 104what do the salivatory glands doproduces carbohydrase enzyme called salivary amylase
- 105what are sphinctersrings of muscle which are squeezed shut most of the time
- 106what are the three functions of the stomach1) pummels food
2) produces protease
3) produces hydrochloric acid for two reasons
a) kills bacteria
b) give the right pH for the protease enzyme to work - 107what are the three functions of the small intestine1) produces all thee enzymes, protease, carboyhrase and lipase
2) food is absorbed into the blood
3) covered in villi to increase surface area - 108what is the function of the large intestineexcess water is absorbed here
- 109what is the function of the rectumwhere faeces are stored to be excreted by the anus
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- Nutrition (Core topic 1 revision) Flashcards on Core topic 1 - Essential nutrients, created by Runefusion gaming on 20/03/2018.
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- Runefusion gaming · Mar 2018
- Updated
- Apr 7, 2018
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