Nutirition - Nutrients, Minerals, and Vitamins

How many kJ/g is in Carbs

16.7g/kJ

How many kJ/g is in Protein and Fat respectively

16.7kj/g then 37.7g/kJ

What is the order of the bodies preferred energy source?

Carbohydrates, Fats, Proteins

Please give an example of high, medium, and low, glycemic index foods

High: White bread and rice / Medium: brown rice and banana / Low: lentils and chick peas

How do you calculate BMR, thus combined with what to determine the energy balance

BMR: Weight (kg) X 0.9/1 X 24 X 4.2

Energy Balance: BMR + Activity + Thermic Effect - total energy consumed during the day.

What is the AMDR for each macronutrient

Carbohydrates: 45% - 65%

Lipids: 20% - 35%

Proteins: 15% - 25%

What are the elements in carbohydrates, proteins, and lipids

Lipids: CHO

Proteins: CHON

Carbohydrates: CHO

What is the single and poly unit for protein

amino acids and polypeptide chain

What is the single and poly unit for lipids

glycerol + fatty acid and triglyceride

What is the main function for Proteins

Helps support wound healing/clotting, muscle growth, and helps antibody function.

What is the main function for Lipids

Provide insulation for the body as well as support the absorption of vitamins.

What is the main function for Carbohydrates

Is to provide the main energy source for the body and fibers can help slow down glucose absorption into the bloodstream.

What happens if there is an excess of deficiency of Protein

Excess: Dehydration, increased urination, and potential osteoporosis.

Deficiency: Hair loss, fatigue, and dry skin

What happens if there is an excess of deficiency of Lipids

Excess: Weight gain and increased cardiovascular disease

Deficiency: Reduced vitamin absorption and energy during rest.

What happens if there is an excess of deficiency of Carbs

Excess: Dental Cavities and and increased risk of Diabetes Diseases

Deficient: Reduced energy, fatigue, and faintness

Difference between incomplete and complete proteins

Incomplete proteins have 8 or less essential amino acids and complete proteins have all 9 essential amino acids.

Difference between essential and non-essential amino acids

essential amino acids must be gained from the diet as they cant be made in the body, whereas non-essential can be made within the body.

Describe Saturated, Monosaturated, and Polyunsaturated Fats

Saturated: Doesnt contain any double bonds as all bonds are filled with hydrogen (Raises cholesterol)

Monosaturated: One double bond

Polyunsaturated: Contains more than 1 double bond (lowers cholesterol)

difference between LDL (Low Density Lipoprotein ) and HDL (High Density Lipoprotein)

LDL = BAD

HDL = GOOD

Where can you get Vitamin A, its function,

Carrots and milk, helps eye, skin, and immune function.

Where can you get Vitamin D, its function, and complementary mineral

You can get vitamin D from the sun, where it works with calcium to maintain bone and teeth health. Excess: calcification in lungs / Deficient: pickets

Where can you get Vitamin E, its function, and if excess?

Egg yolks and peanut butter and helps encourage formation of new RBC to improve the immune system.

Where can you get Vitamin K, its function, and if excess?

Liver and helps with blood clotting

Where can you get Vitamin C, its function, and if excess?

oranges, helps support immune system and deficiency can cause scurvy which impacts skin and causes fatigue.

Where can you get Vitamin B’s, its function, and if excess?

B1,2,3,4,5,6: Are essential co-enzymes for the process of respiration, helping convert food into energy for energy production.

B9: Also known a folate and helps and is essential the formation of red blood cells.

B12: Essential for helping make DNA and genetic material in cells.

Where can you get Calcium, its function, and if excess?

Calcium can be found in milk and yoghurt where it supports strong teeth and bone health and is complementary with Vitamin D. If tere is excess this can lead to calcification of lungs.

Where can you get Iron, its function, and if excess?

Red meat and is complementary with vitamin C to help brain development and the formation of hemoglobin in red blood cells

Where can you get Magnesium, its function, and if excess?

Avocadoes and milk to help control blood pressure.

Where can you get Zinc, its function, and if excess?

Oysters, helps support the immune system through wound healing.

Where can you get Sodium, its function, and if excess?

Salt and helps support transmission of signals across nerves and muscles movement/contraction.

Where can you get Phosphorous, its function,

Seeds and helps support bones health and the function of ATP aka energy

Where can you get Potassium, its function

Banana, helps support fluidity in muscles and nerves and helps maintain a healthy blood pressure

What is Diverticular

Fibre deficiency, where bumps form in the intestine and can cause symptoms such as bloating and sharp abdominal pain.

what is Iron deficiency anemia:

There is less RBC with hemogoblin as this disease prevents formation of hemogoblin therefore not much oxygen can be carried. Symptoms include Fast heartrate and fatigue

what is Osteoporosis

where bones become more porous making them less dense and more susceptible to breakage, which is caused by calcium and phosphorous deficiency.

Function of water and what is it

Water provides no nutrients however is important for lubrication of joints, hydration, and kidney function.

describe obesity and diabtees

Obesity (Extreme weight gain) = Heart Disease and Infertility (Android Apple = BAD / Gynoid Pear = GOOD)

Diabetes (Low insulin thus high BGL) = Kidney failure and vision loss

describe artheroclerosis

Atherosclerosis (Build up of fat, cholesterol and other substances in artery walls) = Coronary artery disease which can cause heart attack or failure

whats CVD

CVD (Plaque ruptures when blood clots form which cause aneurysm) = Peripheral vascular disease specifically in arms and legs.

whats hypertension

Hypertension (improper flow of blood which can cause high blood pressure) = Heart attack, stroke, aneurism, dementia, and heart failure.

Besides amount, body function, and energy what other different is ther ebetwene micro and macronutrients.

Macro = Growth + Development / Micro = disease prevention

Define what basal metabolic rate (BMR) is.

(minimum amount body uses at rest to maintain vital body functions)

Explain the difference between simple and complex carbohydrates besides there strucutre

simple are more soluble and complex are less soluble

what are non-nutrients

Non-nutrients are substances in food that, while not essential for the body's basic growth, maintenance, or survival, can have either beneficial or harmful effects on health. Examples include dietary fiber

What is the break down product of Carbs

soluble sugar

2 examples of simple and complex carbs

Simple: honey and sugar

Complex: Grains and Legumes

Explain why it is important that our diet contains fibre.

Because it aids in digestion where it helps assist the passage of feces allowing feces to be excreted out of the body easier. It also slows down the amount of nutrients that can be absorbed into the blood stream. (Helps gut health and provide environment for microbiome to flourish)

What are the two different types of fibre and what foods can we obtain them from? 

Soluble - Chia seeds (lower cholesterol)

insoluble - Grains (support healthy bowel movements)

xplain why it is important that your diet is not high in trans fats.

 (because it raises levels of LPD and reduces levels of HPD)

Explain the different between and allergy and an intolerance.

An allergy is about a person's reaction to a certain food where their body is sensitive to it and involves the immune system and other organs, whereas an intolerance just involves malabsorption where nutrients are unable to be absorbed into the body causing symptoms.

What are the simple sugar that form each of the poly saccharides

Sucrose: Fructose + Glucose

Maltose: glucose + glucose

lactose: galactose + glucose