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Flashcards in Intro to Nutrition Deck (14)
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1
Q

Healthy nutrition benefits

Essential nutrients

Essential AA include

Essential FA include

A

disease prevention, vitality and well being

cannot be synth, must be obtained in diet

Valine, leucine, isoleucine etc

Linoleic acid, alpha linoleic acid

2
Q

Accessory nutrients

include

Phytochemicals

A

advance health

CoQ10
Carnitine
Glucosamine
Probiotics
Melatonin

Natural substances in plant foods, prevent/treat chronic dz

3
Q

Antioxidants

ROS

damage results in

A

block formation of ROS and repair damage

electron seeking, reacts w fats, prot, DNA

mutated genes

4
Q

Pumpkin/yam/yellow veggies

Tomatoes

Cayenne/red peppers

Purple fruits

Cruciferous veggies

nutrient assc

A

phytosterols

Lycopene

Capsaicin

Flavonoids/polyphenols

Carotenoids/flavonoids/glucosinolates

5
Q

Simple sugs

Mono
Di

Complex

A

M- glucose/fructose/galactose
D- sucrose/maltose/lactose

Oligo/poly- starch and fiber

6
Q

Simple sugars are

Complex

health benefits assc w

A

refined- taking away nutrients, adding V/M, no fiber

unrefined- longer to eat, low glycemic index, helps weight loss/GI fxn

whole grains, veggies, fruits

7
Q

Plant beverages- seeds/nut/soys

liquid fortified w

Cow vs plant based milk

Ca is better in

Protein lacks in

Dairy products

A

blended w water

V/M, sweeteners, other components

distinct

plant based bevs (Ca carbonate)

in PBB

some health benefits

8
Q

Specialty diets mostly reduce

then ____ follows w normal intake

low cal diets lower body’s

potentially disrupt

A

fluids

weight gain

metabolic rate

intestinal flora

9
Q

Excretion of unwanted substances

Cell pathways depend on chemical

Fruits and veggies have

A

liver, kidney, Gi, skin, lungs

Convert to less toxic, metabolise/conjugate to water soluble, some not removed

inc nutrient density

10
Q

Supplement is

Women should get

Smokers should get

Supplements lack

Problem

A

product for ingestion containing an ingredient to add further value

folic acid

VC

synergistic effects of nutrients, phytochemicals and fiber

no regulation

11
Q

Folic acid prevents

vC useful for

Omega 3 FA useful for

Diets that eliminate food groups

only use ____ of supplements

A

neural tube defects

Smokers, duration of cold

CV dz, require long term use, eat lots of fish

limit energy, risky

specific groups

12
Q

Nutrition is for

Diversify

Limit

Caffeine and alcohol

Reduce ___ intake

shift to

A

lifestyle

food choices

portion size

inc risk of adverse events

salt

healthier options

13
Q

Aeorbic activities

Muscle strengthening activities

Bone strengthenin

A

Running/hopping/jump rope/swimming/dancing

Playground, climbing trees, tug of wore, lifting, garden

running, jump rope, hoops, tennis

14
Q

Weight management

Focus on

Monitor

Chose _____ when eating out

Prepare and serve _____

Eat a _____ breakfast

Limit _____

A

total caloric intake- eat low cal dense foods

food choice/intake

smaller portions

smaller portions

nutrient dense

TV