Applied Nutrition
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52 Terms
Nutrition
The use of food and fluids to provide energy, support growth and function, and maintain health through the intake and utilisation of essential nutrients
What are the macronutrients?
Carbohydrates, fats, and proteins
What are the micronutrients?
Vitamins and minerals
What are the six essential nutrient categories?
Carbohydrates, fats, proteins, vitamins, minerals, and water
Why is nutrition important?
Supports basic function, health, adaptation, and performance
What is nutrition fundamentally about?
Energy transfer
What is ATP?
Adenosine triphosphate; the body's immediate energy source
Why must ATP be continually produced?
Only a small amount is stored at any one time
What is metabolism?
The chemical reactions that allow the body to function, recover, and adapt
What is catabolism?
The breakdown of molecules to release energy
What is anabolism?
The building of molecules for growth and repair
What is the pathway from nutrients to energy?
Nutrients are converted into ATP to sustain function, movement, recovery, and survival
Where does the body's energy come from?
Macronutrients
How much energy does carbohydrate provide?
17 kJ/g
How much energy does protein provide?
17 kJ/g
How much energy does fat provide?
37 kJ/g
What are carbohydrates broken down into?
Glucose
How is glucose used in the body?
It circulates in the blood or is stored as glycogen
What is glycogen?
The stored form of glucose
What is a characteristic of glycogen stores?
They have a low storage capacity
What energy systems use carbohydrates?
Rapid energy via glycolysis and longer-term energy via the aerobic system
How are fats stored in the body?
As triglycerides
What are fats broken down into for energy production?
Free fatty acids (FFAs)
What process uses free fatty acids to produce energy?
Beta-oxidation
When are fats primarily used as a fuel source?
During rest and low-intensity activity
What are two non-energy functions of fat?
Assist mineral absorption and protect organs
Can protein be used for energy?
Yes, under certain circumstances
What is the primary role of protein?
Functional and structural roles rather than energy production
What body systems rely on protein?
Cells, immune system, and hormones
What is energy balance?
The body's continual balancing of energy supply against energy demand
What are the three nutrients that regulate physiology in addition to macronutrients?
Vitamins, minerals, and water
What is the primary role of vitamins?
To regulate and facilitate metabolism for effective physiological function
What are fat-soluble vitamins?
Vitamins A, D, E, and K
Where are fat-soluble vitamins stored?
In the liver and fat tissue
What is the main function of vitamin A?
Vision, retinal function, and immune function
What is the main function of vitamin D?
Calcium absorption and bone health
What is the main function of vitamin E?
Acts as an antioxidant and protects cell membranes from oxidative stress
What is the main function of vitamin K?
Blood clotting, bone metabolism, and skeletal health
Why do deficiencies of fat-soluble vitamins develop slowly?
Because the body has stored reserves
What is a risk associated with fat-soluble vitamins?
They can accumulate to excessive levels in the body
What are water-soluble vitamins?
B-group vitamins and vitamin C
Are water-soluble vitamins stored in the body?
No, excess amounts are excreted
Which B-group vitamins help convert food into usable energy?
B1, B2, B3, B5, B6, B7, B9, and B12
What are the functions of vitamin C?
Immune health, collagen synthesis, and antioxidant activity
What is the overall role of water-soluble vitamins?
Allow the body to access, utilise, and regulate energy production
What are macro-minerals?
Minerals required in larger amounts, such as calcium and sodium
What are trace minerals?
Minerals required in smaller amounts, such as iron and zinc
What are the major functions of minerals?
Structure, signalling, transport, and physiological regulation
What is the role of water in the body?
It is the medium in which life processes operate
What is the recommended total daily water intake for males aged 19+?
3.4 L/day
What is the recommended total daily water intake for females aged 19+?
2.8 L/day
Do water intake recommendations include food sources?
Yes, they include water from beverages and food